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5 Reasons Why You May Have Gained 5 Pounds Over the Weekend

Discover the causes, take back control.

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Maybe you feel extra bloated after a weekend? Or, perhaps the scale went up five pounds. Gaining weight fast can be frustrating and discouraging. However, it might mean less than you think. “Weight fluctuates ALL.THE.TIME,” explains health and accountability coach Gina Wynn. This is especially the case when you are traveling. Here are key reasons why you may have gained five pounds in two days.


There Are Multiple Reasons Why the Scale Might Show That You Gained 5 Pounds

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According to Gina, here is why you may have gained weight fast.

  • You’re out of routine
  • You don’t have your own kitchen
  • You don’t prioritize sleep
  • You don’t hydrate as much
  • Your 💩 routine is out of whack

Unless You Ate 17,500 Calories, You Didn’t Gain 5 Pounds of Fat

Overweight female is standing on white scales at homeShutterstock

“So, did I really gain 5 pounds of fat over the weekend?? NOPE,” she continues. “I would have had to eat 17,500 more calories to gain 5 pounds of fat.”

RELATED: 10 Signs You Aren’t Consuming Enough Calories

It’s Likely Water Weight

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While the scale may have gone up, it’s not what you think. “The extra five pounds reflected on the scale was water weight and 💩,” she says.

Hydrate, Eat Healthy, Exercise

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Gina makes a few suggestions to get your body back into normal rhythm. “So yesterday, I made sure to hydrate, focus on whole food nutrition, and a 30-minute workout,” she says. “Guess what? I’m back to my normal weight.”

Weight Is Not an Accurate Measure of Fat Loss

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“All this to say—don’t freak out if your weight fluctuates. It’s not an accurate measurement of fat loss,” she points out.

She Never Weighs Herself

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*Disclaimer- I never weigh myself. I did this as an experiment since I was traveling. I measure my progress with how I feel, my clothes, and how heavy I’m lifting,” she says.

RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method

Another Expert Agrees That the Scale Isn’t Always Accurate

Chris_McMahonChristopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, agrees that the scale isn’t always an accurate portrayal of your changing body. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

💪🔥Body Booster: Instead of weighing yourself, try gauging your progress by how your clothes feel on.

More For You

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At Home
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Maybe you feel extra bloated after a weekend? Or, perhaps the scale went up five pounds. Gaining weight fast can be frustrating and discouraging. However, it might mean less than you think. “Weight fluctuates ALL.THE.TIME,” explains health and accountability coach Gina Wynn. This is especially the case when you are traveling. Here are key reasons why you may have gained five pounds in two days.


There Are Multiple Reasons Why the Scale Might Show That You Gained 5 Pounds

Young amazed sporty athletic fitness trainer instructor woman wear blue tracksuit spend time in home gym hold scales cover mouth isolated on pastel plain light pink background. Workout sport conceptShutterstock

According to Gina, here is why you may have gained weight fast.

  • You’re out of routine
  • You don’t have your own kitchen
  • You don’t prioritize sleep
  • You don’t hydrate as much
  • Your 💩 routine is out of whack

Unless You Ate 17,500 Calories, You Didn’t Gain 5 Pounds of Fat

Overweight female is standing on white scales at homeShutterstock

“So, did I really gain 5 pounds of fat over the weekend?? NOPE,” she continues. “I would have had to eat 17,500 more calories to gain 5 pounds of fat.”

RELATED: 10 Signs You Aren’t Consuming Enough Calories

It’s Likely Water Weight

Swollen feets because water retention in the bodyShutterstock

While the scale may have gone up, it’s not what you think. “The extra five pounds reflected on the scale was water weight and 💩,” she says.

Hydrate, Eat Healthy, Exercise

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Gina makes a few suggestions to get your body back into normal rhythm. “So yesterday, I made sure to hydrate, focus on whole food nutrition, and a 30-minute workout,” she says. “Guess what? I’m back to my normal weight.”

Weight Is Not an Accurate Measure of Fat Loss

Female bare feet with weight scale on wooden floorShutterstock

“All this to say—don’t freak out if your weight fluctuates. It’s not an accurate measurement of fat loss,” she points out.

She Never Weighs Herself

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

*Disclaimer- I never weigh myself. I did this as an experiment since I was traveling. I measure my progress with how I feel, my clothes, and how heavy I’m lifting,” she says.

RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method

Another Expert Agrees That the Scale Isn’t Always Accurate

Chris_McMahonChristopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, agrees that the scale isn’t always an accurate portrayal of your changing body. “Even if you're working out, you'll see the scale go up and things of that nature because you're retaining water and glycogen, which is an energy form that we can keep in our muscles,” he says.

💪🔥Body Booster: Instead of weighing yourself, try gauging your progress by how your clothes feel on.

Young amazed sporty athletic fitness trainer instructor woman wear blue tracksuit spend time in home gym hold scales cover mouth isolated on pastel plain light pink background. Workout sport concept
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you dieting and exercising but can’t seem to lose weight? There could be an easy fix to your problem, according to an expert. Gillian is a Women’s Nutrition Coach who boasts over 64,100 followers on Instagram alone, whose specialty is “helping you ditch diets & transform your body through macros, movement & mindset,” she explains in her bio. In a recent post she gets real about weight loss, revealing “Five truths about why you’re not losing weight.”


1. Your Diet Is TOO Restrictive

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The first reason she offers? “Your calories are set too low causing you to be too RESTRICTIVE,” Gilian says. “Pulling back too much can and most likely will backfire, causing you to get frustrated and throw in the towel bc it feels too hard or follow your plan most days but totally go off the rails on the weekend because you just can’t handle it anymore.”

She Recommends a Sustainable Calorie Deficit

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She says that her goal with her clients “is always a sustainable calorie deficit,” and keeping an eye on the “big picture.”

2. You’re Eating Back Calories Burned

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The second reason you aren’t losing weight might be that you’re eating back calories “BURNED,” she writes. “Slippery slope! Our watches are highly inaccurate if you’re using it to track calories burned and then thinking you can use that amount to eat more,” she writes.

Make Sure to Track the Correct Way

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Her advice to remedy this? “If you’re tracking in MFP make sure the setting is toggled OFF to add back in exercise calories,” she suggests.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

3. You Aren’t Getting Detailed Enough with Your Tracking

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You also might not be tracking everything you are eating. If “you’re not including BLTs (bites, licks, tastes),” you could be consuming a lot more calories than you think. “These add up SO FAST and can easily send you several hundred calories over your plan. (Speaking from experience 🙋‍♀️)” she writes.

4. You Aren’t Counting Calories on the Weekends

woman eats sweets at night to sneak in a refrigerator.Shutterstock

“Not counting weekends,” can also add calories. “All days count, girls! Meals out count, alcohol counts … it all counts. This doesn’t mean no social life, it means have a strategy! Master your weekend and 10x your results 🔥” she writes.

RELATED: 8 Essential Proteins That Boost Weight Loss Efforts

5. You Aren’t Getting Enough Sleep or Hydrating

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And finally, another reason why you might not be losing weight? “You’re not prioritizing two other key components - SLEEP & HYDRATION,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. As for hydration, the Mayo Clinic maintains that it is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. It can also ward off hunger.

💪🔥Body Booster: If you are dieting and exercising but aren’t losing weight, you might need to take a closer look at your health habits.

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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you constantly hungry – even after eating a big meal? You might be making a dietary mistake, claims one expert. Alissa Brecht MS, RDN, is a nutrition expert and influencer who preaches “intuitive nutrition without restriction” on her Instagram account. In a recent Instagram post, she addresses some potential causes of your post-meal hunger and what you can do about it. “Reasons you’re still hungry after a meal,” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


You Didn’t Eat Enough

Alissa_Brecht_alissabrechtrd2Alissa_Brecht_alissabrechtrd/Instagram

The first, and probably most obvious reason, is that you didn’t eat enough food. “You need to eat, to not be hungry. Don’t be afraid to listen to your body to tell you when you’re done,” says Alissa.

Your Meals Aren’t “Balanced”

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The second reason is that you aren’t having “balanced” meals. “Meals don’t need to be perfect, but the key feeling good after a meal is having carbs, fat, and protein,” she notes.

RELATED: 10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

Changes in Your Activity Level

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“Changes in your activity level,” could also be the reason why you are eating the same as usual, but are unusually hungry. “Increasing how active you are - walking, exercise, etc. - can make you feel hungrier,” she points out.

You Are Waiting Too Long Between Meals

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“It’s been too long since you last ate,” is another reason Alissa gives. “It’s very normal and healthy to feel hungry multiple times during the day, your body needs to eat. If it’s been 3-5 hours since you last ate and you’re feeling hungry, that’s normal,” she says.

You Aren’t Satisfied

Alissa_Brecht_alissabrechtrd3Alissa_Brecht_alissabrechtrd/Instagram

The last reason she gives is no satisfaction. “Satisfaction is what emotionally makes you feel full. If you didn’t really enjoy what you ate, then you will want to keep eating,” she points out.

Related: This Is Exactly How to Lose Body Fat This Year

Here Is What Body Network's Expert Thinks

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While Collingwood agrees that these are all reasons you could be hungry after a meal, she elaborates that you should always think about the type of hunger you are experiencing. “The word ‘hunger’ can mean a lot of things,” Collingwood points out. “Maybe you are not ‘hungry’ physiologically but you still want to eat more because it tasted really good and you want more or you are feeling emotional and think food will make you feel better,” she says. “Differentiating between physiological hunger and psychological hunger is one of the most important things to know how to fix it!”

💪🔥Body Booster: If you are hungry after eating, consider adding more protein to your meals. Most experts recommend at least 30 grams per meal to fill you up and keep you satiated.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Weight loss can be complicated and frustrating enough when it’s actually working—but what if you’re (seemingly) doing everything right and the scales refuse to budge? "Both medical and surgical-assisted weight loss programs have proven to be very successful, but the key element is you," Matthew R. Pittman, MD, tells Northwestern Medicine. "Committing fully to the behavioral and lifestyle changes required is essential for long-term weight loss success." Here are 15 reasons weight loss might not be happening for you.


Gut Microbiome Issues

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Is your gut microbiome undermining your weight loss? It’s possible. “The advice at this time is to focus on foods and behaviors that contribute to overall gut health,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. “That means eating fresh fruit, vegetables, leafy greens and naturally fermented foods; avoiding stress; sleeping enough; and getting regular exercise. It’s not the weight loss magic many long for, but it will contribute to a healthy gut and better overall health.”

Unhealthy Diet

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A diet heavy in sugar and ultra processed junk food is bad for weight loss and terrible for your health. “The power of regular exercise to counter the negative effects of poor eating habits is limited, especially when looked at over the long term,” Laura Goldberg, MD, tells University Hospitals. “There’s not one diet that fits all. But in general, people should strive to consume as many whole foods as they can. Whole foods are minimally processed – they include vegetables, whole grains, nuts, seeds, beans, lentils, milk, unprocessed meats and fish.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Poor Sleep

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Not getting enough sleep—and getting poor quality sleep—can make weight loss difficult. “When it comes to diabetes and obesity, poor sleep is often a factor,” endocrinologist Brian Wojeck, MD, MPH, tells Yale Medicine. “There's good data to suggest that sleep has an effect on obesity.”

Sedentary Lifestyle

Overweight guy sitting on the couch with remote in hand trying to watch some TV.Shutterstock

Hitting the gym is great, but it’s important to avoid sitting all day. “It’s going to take widespread change,” Uri Ladabaum, MD, tells Stanford Medicine. “We shouldn’t just tell patients they need to work out. We need to work with communities, employers and local governments to enable healthy lifestyles by ensuring that there are safe spaces to exercise that are cheap or free.”

Too Much Stress

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Stress spikes cortisol, which can impede weight loss. “Cortisol shifts your metabolism to store fat,” Jasmine Kim, MD, tells Baylor Scott & White Health. “It also increases your appetite and can cause cravings for sweet, fatty and salty foods. Trying to lose weight while constantly craving those ‘cheat day’ foods is practically fighting a losing battle.”

Not Enough Food

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Not eating enough food can undermine your weight loss efforts. “Not eating enough can make it harder to lose weight,” Lena Beal, MS, RDN, LD, tells Piedmont Health. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Too Much Alcohol

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Drinking too much alcohol can derail your weight loss. “If you've had one too many drinks, this can lead to poor decision-making when it comes to meal and snack choices,” dietitian and nutritionist Marianna Dayre tells Renaissance School of Medicine at Stony Brook University. “Studies show that those who engage in heavy drinking tend to consume diets higher in calories, sodium, and fats than those who do not drink.”

Muscle Gains

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If you’re strength training and building muscle, it may look like your weight loss has stalled when in fact, you are burning fat. “The key point here is that weight and muscle mass changes will occur,” physical therapist Gary Calabrese, DPT, tells the Cleveland Clinic. “Initially, they aren’t all what some people may perceive as headed in a positive direction ― because you may gain a little weight at first… But there will be good changes later, so you have to stick with your exercise program.”

Too Much Sugar

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“When you take in sweet treats like cake, cookies or candy, your brain tells your body you’re not full, and you then have the urge to eat more to feel satisfied,” Linda Folken, MS, RDN, CSOWM, CDN, tells Mather Hospital. “Increased intake of sugary foods or beverages fuels the increased frequency of cravings.”

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Not Enough Exercise

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Exercise is important for weight loss. “Being active is vital to losing weight and keeping it off. When active, the body uses more energy in the form of calories,” says the Mayo Clinic. “And burning more calories than you take in leads to weight loss.”

Insulin Resistance

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“If your body builds up insulin resistance, that extra blood sugar will be stored as fat instead of as an energy source called glycogen,” Dr. Kim says. “This makes it more challenging for us to lose weight despite good dietary habits.”

Artificial Sweeteners

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Artificial sweeteners can encourage you to eat more than you intended. “Sugar-free and ‘zero-calorie’ drinks have artificial sweeteners, which significantly increase ghrelin levels,” Dr. Kim says. “Ghrelin is a ‘hunger hormone’ that stimulates your appetite, meaning it can cause increased food intake and fat storage.”

Be Consistent

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Stay the course—your body may be alarmed at weight loss and work harder to store fat in response. “The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation,” according to Northwestern Medicine. “It kicks in to preserve and store fat for future energy.”

RELATED:11 Tips for Successful Weight Loss That Lasts

Eat More Protein

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Protein is essential to build muscle and encourage weight loss. “You always want to think about the quality of the protein you’re getting,” Michael C. Garcia, MD, tells UCLA Health. “There is a benefit to eating a complete protein from the actual food source, but mixing in some non-complete protein sources is not bad.”

Wrong Exercise

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“If you feel that you are exercising regularly but not seeing results, you might not be doing the right kind of exercise,” Dr. Kim says. “For example, doing too much cardio without any strengthening training will make it difficult for you to gain muscles, and muscles help increase metabolism.”

💪🔥Body Booster: If you want to lose weight, you should consider cutting back on alcoholic drinks. Consuming excessive amounts of alcohol can lead to poor decision-making when it comes to meal and snack choices.

FACT CHECKED BY Christopher Roback
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on Ozempic or another semaglutide but don’t feel like you are losing weight? There are a number of reasons the scale might not be budging, according to one expert. Dr. Jessie Watkins of Watkins Metabolic Clinic is a Canada-based weight loss specialist. In a recent viral video, she answers a question that she frequently asks her patients: Why aren't I losing weight on Ozempic?


1. Ozempic Vs. Wegovy

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Dr. Watkins explains that Ozempic is a brand name for semaglutide, which is marketed at one milligrams a week for diabetes, while Wegovy is marketed at 2.4 milligrams a week for weight loss. “But regardless of what medication you're on for weight loss, it's important to remember that different medications work differently to help you lose weight. So, one medication may or may not be a great fit for you, and another may be very beneficial. So it's important to have a comprehensive discussion with your physician before choosing the best medication for you,” she says.

2. You Started Off on a Low Dose

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“Regardless of whichever medication you're on, all of them start at a really low dose and go up slowly, and it's very common to not lose weight or even see the scale budge at those early low introductory doses,” she says. She explains that the purpose of low doses “is to help your body get used to the medication and reduce side effects as opposed to seeing weight loss right off the bat.”

3. You Are Only Losing One to Two Pounds Per Week

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The first reason why you might not think the drug is working is if you expect to lose weight miraculously fast. “The other frustrating thing that can happen is social media is full of claims of rapid, significant weight loss with Ozempic when really it's more realistic to see about one or two pounds a week of weight loss,” she says.

4. IYou Are Experiencing Bloating and Constipation

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Another reason why you might be thinking you aren’t losing weight? “When you're first starting a medication, it's very common to feel bloated and constipated, so you may actually be losing weight and burning fat, but the number on the scale may not budge,” she says. “And it can also be frustrating that in the past, when you've gone on a really restrictive diet, you might have lost weight faster.”

5. You Have to Prioritize Long-Term Sustainability

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“The key and the goal with this medication is long-term sustainable weight loss maintenance as opposed to a dramatic weight loss over a few months,” she says. “That's really hard to maintain on a super restrictive fad diet. It's also important to make sure that you're not burning muscle instead of fat tissue. So you wanna make sure to keep your protein intake high and to incorporate resistance training into your exercise routine.”

RELATED: Top 14 Superfoods You Should Eat Every Day to Sleep Better

6. You Plateau

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Another reason you might not think the drug is working? You plateau. “Also, remember that your weight loss will plateau eventually. You're not gonna lose weight forever on semaglutide because it would be unsafe to do so. And again, the frustrating piece here is that we can't predict where each person will plateau eventually. So it's really individualized based on the patient,” she says.

7. You Haven’t Reduced Your Caloric Intake

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

“Now, the most important take-home reason why you might not be losing weight on semaglutide is if you haven't reduced your calorie intake. In order for this medication to help you lose weight, you have to be in a calorie deficit. And so if you're eating exactly the same number of calories you ate before starting the medication and you're hoping to lose weight, you're simply not going to see that change.”

RELATED: 19 Bad Habits I Gave Up to Lose 100 Pounds

8. You Are Too Stressed

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Other factors that can also impact or sabotage your weight loss attempt? “Chronic stress,” says Dr. Watkins.

9. You Are On Other Medications That Cause Weight Gain

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Another reason why you might not be losing weight while on Ozempic? You might be taking other medications that actually cause weight gain, says Watkin.

RELATED: 20 Foods for Burning Fat That Experts Swear By

10. Poor Sleep

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Sleep also impacts weight loss, says Dr. Watkins. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Julie Clouse
Copyright julieclouse_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you over 40 and struggling to lose weight? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she reveals a few of the habits all the fittest women she knows share. “Not to be dramatic but…There is no secret. The fittest women I know in their 40s have these 6 things in common. They ALL DO THIS!!!” she writes.

Strength Training

The first habit they share? “They prioritize strength training,” she says. “Fittest women in their 40s consistently lift heavy weights, focusing on progressive overload to build muscle and maintain strength.”

Healthy Diet

The next thing they have in common is a healthy diet. “They eat for their goals,” she explains. “They track their macros, prioritize protein (about 1g per pound of body weight), and fuel their bodies with balanced nutrition instead of following fad diets.”

Daily Activity

Another thing they do? “They stay active daily,” she says. “They prioritize NEAT (non-exercise activity thermogenesis) by walking, staying active, and avoiding a sedentary lifestyle, aiming for at least 8-10k steps a day.”

Stress Management

They also understand the importance of mental health and self-care. “They manage stress and recovery,” she writes. “They take rest days, prioritize sleep, and understand that recovery is just as important as workouts. Many practice mindfulness or stress management techniques.”

Patience and Discipline

The fifth habit they share? “They embrace patience and discipline,” she says. “They know results take time and stay disciplined even when progress feels slow.”

Consistency

And what is the most significant piece that ties this all together? “They are CONSISTENT,” she says. “No matter how busy life gets, they show up for themselves day after day. They don’t rely on motivation; they rely on habits they’ve built over time.”

Bonus Tips: Just Start

She also offers some bonus tips. “Just start,” she suggests. “Instead of getting overwhelmed about 6 things you feel like you need to change. Pick 1 start there.”

Don’t Focus on Perfection

“You do NOT have to be perfect. If you’ve been here long enough, I share how to incorporate a sustainable life style with your busy lives and families,” she adds.

Stay the Trail

Next, just keep going. “Yes, it will be hard at first. Yes, there will be days you’re wondering if you’re making progress. Stay the trail. This is for the long term. This is for longevity with your kids and spouses. This is for YOU!” she says.

Take One Hour for Yourself

She also stresses the importance of taking care of yourself and not feeling guilty for it. “Self care is not selfish. You deserve 1 hour to yourself,” she says.

Focus on Losing One Pound a Week

Finally, aim for one pound a week and celebrate it. “Losing 1lb a week is a BIG DEAL!! Imagine if you gained a lb a week. Give yourself grace. The slow way is the fast way for the long term,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
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Do you have a sweet tooth and are struggling to lose weight? According to an expert, you can still indulge in dessert while burning fat. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new Instagram post, she reveals some delicious go-to desserts to help you lose weight. “6 High-Protein Desserts That Taste Like Cheat Meals 😍 (But Aren’t!)” she titled it. She adds in the video that they have “hardly any calories.”

They Are Low-Calorie, High Protein, with “Amazing” Macros

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According to Blanco, just because a food is sweet doesn’t mean it is bad for you. “Craving something sweet but want to stay on track? 🍪💪 Here are 6 guilt-free, high-protein desserts with almost zero calories (okay, super low-cal 😉) and amazing macros,” she writes. “🎯 High protein, low calorie, and completely satisfying! Which one are you making first?”

Protein Mug Cake

Chocolate cupcake in a white mug. Easy homemade dessert. Mugcake

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Her first dessert? Protein Mug Cake. It has 150 calories, 20 grams of protein, 4 grams of carbs, and 5g of fat per serving. “Mix protein powder, almond flour, baking powder, and almond milk. Microwave for 1 min—instant dessert magic!” she says.

Greek Yogurt Parfait

Healthy breakfast of strawberry parfaits made with fresh fruit, and yogurt over a rustic white table. Selective focus on glass jar in front. Blurred background and foreground.

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Her second go-to dessert is a Greek Yogurt Parfait with 120 calories, 15 grams of protein, 8 grams of carbs, and 2 grams of fat. “Layer nonfat Greek yogurt, stevia, and sugar-free syrup with berries. So simple, so good,” she says.

Protein Ice Cream

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

If you love ice cream, try Blanco’s Protein Ice Cream, which is simple to make and has just 100 calories, 20 grams of protein, 3 grams of carbs, and zero fat. “Blend protein powder, almond milk, ice, and xanthan gum. Freeze for 1 hour = creamy heaven,” she writes.

Chocolate Protein Pudding

top view of chocolate protein pudding. Eating a healthy sweet dessert

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Chocolate Protein Pudding is her fourth dessert with 90 calories, 18 grams of protein, 4 grams of carbs, and one gram of fat. “Mix casein protein, unsweetened cocoa powder, and almond milk. Chill, top with sugar-free whipped cream,” she says.

Peanut Butter Protein Balls

Jar with peanut butter on peanut background, close upShutterstock

Peanut butter fans will love Brittney’s Peanut Butter Protein Balls. One serving has 140 calories, 10 grams of protein, 6 grams of carbohydrates, and six fat grams. “Mix protein powder, powdered peanut butter, almond milk, and stevia into balls. Perfect grab-and-go snack!” she says.

Protein Brownie Batter

Are you constantly licking out the brownie batter bowl? Try Brittney’s Protein Brownie Batter with 80 calories, 12 grams of protein, 3 grams of carbs, and 2 grams of fat. “Mix whey protein, cocoa powder, sugar-free syrup, and a splash of water for a fudgy treat,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.