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Nutrition & Diet

5 Signs Your Belly Fat Is Actually a Hormone Problem, Says Food Scientist

Stop blaming your diet - your stubborn belly fat might be hormonal.

Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Do you eat healthy, exercise regularly, but still struggle with stubborn belly fat? You're not alone. Many women face this frustrating challenge, which might be linked to hormonal imbalances rather than diet or exercise habits alone.Christine Hronec, founder and CEO of Gauge Girl Training, brings her unique expertise as a food scientist, engineer, and former national bikini competitor to help you understand this common issue. With her background in both the scientific and practical aspects of fitness, Christine offers valuable insights into identifying and addressing hormonal belly fat.

Why Your Hormones Might Be Behind Your Belly Fat

"The hormonal belly is a very unique type of belly," Hronec says in her post. She explains that it has a distinctive shape, typically sitting lower on the abdomen with a noticeable protrusion beneath the navel. Understanding these characteristics is the first step in addressing the root cause of your weight concerns.

Sign #1: Healthy Diet Isn't Working

The most frustrating sign, according to Hronec, is when "you are eating right, you are eating healthy, you are eating modest calories, and your waistline keeps getting bigger even though you are eating correctly." This paradox is often the first indication that hormones, not calories, are the primary issue.

Sign #2: Uncontrollable Sugar Cravings

Hronec emphasizes that these aren't your typical cravings: "It's an uncontrollable type of sugar craving, not the type of thing where it's like just that time of the month, but it's above and beyond that." She connects these intense cravings to insulin resistance, which can lead to leptin resistance - a condition where your body loses its ability to recognize when it's full.


RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign #3: Persistent Mood Swings

"You are experiencing a lot of mood swings," notes Hronec, highlighting this as a clear indicator of hormone imbalance. These emotional fluctuations often accompany physical symptoms and shouldn't be dismissed as just stress or fatigue.

Sign #4: High Stress Levels

"High levels of stress can increase the cortisol hormone levels," Hronec explains. She emphasizes a critical point: "When cortisol hormone goes up, what ends up happening is it sends the signal to your body to store even more fat." This creates a challenging cycle where stress directly contributes to belly fat accumulation.

Sign #5: Exhaustion Without Rest

The final sign is what Hronec describes as being "exhausted all the time but cannot sleep." This combination of fatigue and insomnia often indicates an underlying hormonal imbalance that needs addressing.

The Science Behind Hormonal Belly

Hronec explains that hormonal imbalances, particularly with estrogen and insulin, can create a "biochemical shitstorm for fat gain." She emphasizes that when you're not ovulating regularly or are in perimenopause or menopause, your body may struggle to detox excess estrogens, leading to increased fat storage.

Your Action Plan

Rather than drastically cutting calories, Hronec recommends a specific approach: "Bring your calorie level up to maintenance. Increase your healthy fats. Increase your protein. Reduce your carbohydrates with respect to starchy carbs." She particularly emphasizes fiber intake, recommending 30-50 grams daily for the first week, then maintaining at least 30 grams thereafter.

Testing and Support

"You can definitely get your hormones tested to actually confirm if you have a hormone imbalance," advises Hronec. She specifically recommends testing estrogen (estradiol) and progesterone levels. For additional support, she suggests considering foods rich in indole-3-carbinol, such as kale and Brussels sprouts, or taking it as a supplement to help naturally detox excess estrogens.

Remember, addressing hormonal belly fat requires a different approach than traditional weight loss methods. By recognizing these signs and taking appropriate action, you can develop a more effective strategy for your specific situation. As Hronec emphasizes, "It's not going to be good enough to just exercise more, and it's not going to be good enough to just eat less, if you really want this to go away." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

5 Signs Your Belly Fat Is a Hormone Problem

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Do you eat healthy, exercise regularly, but still struggle with stubborn belly fat? You're not alone. Many women face this frustrating challenge, which might be linked to hormonal imbalances rather than diet or exercise habits alone.Christine Hronec, founder and CEO of Gauge Girl Training, brings her unique expertise as a food scientist, engineer, and former national bikini competitor to help you understand this common issue. With her background in both the scientific and practical aspects of fitness, Christine offers valuable insights into identifying and addressing hormonal belly fat.

Why Your Hormones Might Be Behind Your Belly Fat

"The hormonal belly is a very unique type of belly," Hronec says in her post. She explains that it has a distinctive shape, typically sitting lower on the abdomen with a noticeable protrusion beneath the navel. Understanding these characteristics is the first step in addressing the root cause of your weight concerns.

Sign #1: Healthy Diet Isn't Working

The most frustrating sign, according to Hronec, is when "you are eating right, you are eating healthy, you are eating modest calories, and your waistline keeps getting bigger even though you are eating correctly." This paradox is often the first indication that hormones, not calories, are the primary issue.

Sign #2: Uncontrollable Sugar Cravings

Hronec emphasizes that these aren't your typical cravings: "It's an uncontrollable type of sugar craving, not the type of thing where it's like just that time of the month, but it's above and beyond that." She connects these intense cravings to insulin resistance, which can lead to leptin resistance - a condition where your body loses its ability to recognize when it's full.


RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign #3: Persistent Mood Swings

"You are experiencing a lot of mood swings," notes Hronec, highlighting this as a clear indicator of hormone imbalance. These emotional fluctuations often accompany physical symptoms and shouldn't be dismissed as just stress or fatigue.

Sign #4: High Stress Levels

"High levels of stress can increase the cortisol hormone levels," Hronec explains. She emphasizes a critical point: "When cortisol hormone goes up, what ends up happening is it sends the signal to your body to store even more fat." This creates a challenging cycle where stress directly contributes to belly fat accumulation.

Sign #5: Exhaustion Without Rest

The final sign is what Hronec describes as being "exhausted all the time but cannot sleep." This combination of fatigue and insomnia often indicates an underlying hormonal imbalance that needs addressing.

The Science Behind Hormonal Belly

Hronec explains that hormonal imbalances, particularly with estrogen and insulin, can create a "biochemical shitstorm for fat gain." She emphasizes that when you're not ovulating regularly or are in perimenopause or menopause, your body may struggle to detox excess estrogens, leading to increased fat storage.

Your Action Plan

Rather than drastically cutting calories, Hronec recommends a specific approach: "Bring your calorie level up to maintenance. Increase your healthy fats. Increase your protein. Reduce your carbohydrates with respect to starchy carbs." She particularly emphasizes fiber intake, recommending 30-50 grams daily for the first week, then maintaining at least 30 grams thereafter.

Testing and Support

"You can definitely get your hormones tested to actually confirm if you have a hormone imbalance," advises Hronec. She specifically recommends testing estrogen (estradiol) and progesterone levels. For additional support, she suggests considering foods rich in indole-3-carbinol, such as kale and Brussels sprouts, or taking it as a supplement to help naturally detox excess estrogens.

Remember, addressing hormonal belly fat requires a different approach than traditional weight loss methods. By recognizing these signs and taking appropriate action, you can develop a more effective strategy for your specific situation. As Hronec emphasizes, "It's not going to be good enough to just exercise more, and it's not going to be good enough to just eat less, if you really want this to go away." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Types of Belly Fat: Which One Are You Battling?

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Alek Korab
By Alek KorabOct 17, 2024
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Alek Korab is Founding Editor of Body Network
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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.

Have you ever wondered why some people seem to carry weight differently? Or why might your own belly fat be stubborn despite your best efforts? Dr. Eric Berg, DC, an expert in healthy weight loss, sheds light on this common concern. At 59, Dr. Berg has dedicated his career to unraveling the complexities of health and weight management. As the director of Dr. Berg's Nutritionals and a best-selling author, he's helped thousands understand the nuances of healthy ketosis and intermittent fasting. In his recent post, Dr. Berg breaks down the three main types of belly fat, offering insights that could transform your approach to health.

Understanding the Dangers of Belly Fat

Before diving into the specific belly types, it's crucial to understand why belly fat is a concern. As the Mayo Clinic experts explain, "That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though. Research shows that belly fat carries serious health risks."

The Sagging Belly: A Tale of Insulin and Stress

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The first type Dr. Berg identifies is the sagging belly, which he attributes to visceral fat. "This is called visceral fat. Visceral fat is spill off from the liver," Dr. Berg explains in his post. This type of fat is particularly concerning because it surrounds organs and can impair their function.

The Role of Hormones in Belly Fat

Unhealthy,Overweight,Asian,Fat,Woman,Catching,On,Her,Big,BellyShutterstock

Dr. Berg points out two main culprits behind this belly type: insulin and cortisol. "Too many carbs will increase insulin and put the fat right in your gut," he states. However, he also notes that stress plays a significant role. "Cortisol is a stress hormone. What cortisol does is it indirectly increases insulin," Dr. Berg clarifies.

The Hidden Dangers of Stress and Sugar

Measuring blood sugar with a blood glucose meterShutterstock

Dr. Berg emphasizes the interconnected nature of stress and sugar in contributing to belly fat. He warns, "When you go through stress, it will increase your blood glucose from other things, not carbs. So stress and sugar create the same effect, belly fat, and many other problems."

The Invisible Threat: TOFI

Asian fat women wear pink t shirt . She has overweight and she shows excess fat of the waist. She sit on her sofa and wants lose weight. concept of surgery and subcutaneous fat breakdown.Shutterstock

Interestingly, Dr. Berg mentions that even thin people can have this type of fat, coining the term "TOFI" or "thin on the outside, fat on the inside."

The Protruding Belly: When Your Liver Needs Help

Overweight stomachShutterstock

The second type is the protruding belly, which Dr. Berg describes as "a liver problem, usually cirrhosis, advanced liver disease." This belly type is characterized by a fluid-filled sac in the abdomen, often seen in individuals with severe liver damage.

RELATED: I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

The Severity of Liver-Related Belly Fat

Dr. Berg doesn't sugarcoat the seriousness of this condition. "When you start generating fluid in your abdomen, your liver is pretty messed up, and the chances of you reversing it are pretty slim," he warns. He further illustrates the severity by stating, "You have the liver that is so dysfunctional that is leaking fluid into a sac or on your abdomen, and you have to go to the hospital every 14 days to get it drained out. Not a good situation."

Hope for Liver Health

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Despite the grim outlook, Dr. Berg offers some hope, suggesting vitamin E in the form of tocotrienols and focusing on liver-friendly foods like cruciferous vegetables. He emphasizes the importance of radical lifestyle changes for those facing this condition.

The Lower Pooch: Battling Estrogen Dominance

Woman at home suffering from menstrual pain, having cramps. Close up of woman holding abdomen, endometriosis, and conditions causing pain in tummy.Shutterstock

The third type Dr. Berg discusses is the lower pooch, often seen in women but also present in men. "It's more of a superficial fat. It's called subcutaneous fat," he explains. This type of fat is often linked to estrogen dominance.

The Impact of Menopause on Belly Fat

Adult woman fanning suffering heat stroke sitting in the livingroom at homeShutterstock

The Mayo Clinic adds insight into why women may be particularly susceptible to this type of fat: "Many women notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body."

Combating Estrogen Dominance

To combat this, Dr. Berg recommends reducing estrogen exposure by avoiding soy products, pesticides, and plastics. He also suggests natural ways to inhibit the conversion of testosterone to estrogen: "Cruciferous vegetables... and then there's a concentrated cruciferous product called DIM. That would be a very good thing to take as well."

RELATED: I Lost 250 Pounds With 5 Simple Walking Tricks

The Surprising Link Between Plastics and Estrogen

In a startling revelation, Dr. Berg points out the pervasive nature of plastic in our lives and its potential impact on hormones. He states, "The average person in the US consumes the amount of plastic that equals the size of a credit card."

Tailoring Your Approach: Diet vs. Exercise

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

Dr. Berg underlines the importance of diet over exercise in addressing belly fat. For the sagging belly, he states, "You're not going to see much results with exercise. Why? Because exercise does not decrease insulin in a significant way."

The Mayo Clinic's Perspective on Exercise

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While Dr. Berg recommends diet, the Mayo Clinic underscores the importance of exercise: "For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week."

The Long Game: Patience and Persistence

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Dr. Berg reminds us that tackling belly fat, especially the stubborn lower pooch, is not an overnight process. He acknowledges, "It does take a long time to get rid of that last bit of belly fat, but if you increase the amount of fasting that you do and you follow these next recommendations, I think you can speed it up."

RELATED: I Went Sugar, Gluten, and Dairy Free for 60 Days and Here Is What Happened

A Balanced Approach to Belly Fat Reduction

The Mayo Clinic offers a balanced perspective on reducing belly fat: "To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track."

Understanding your belly type can be the first step toward effective weight management. By identifying the underlying causes and tailoring your approach accordingly, you can work towards a healthier, leaner you. Whether it's managing stress, supporting liver health, or balancing hormones, a holistic approach combining diet, exercise, and lifestyle changes is key to addressing your specific belly type. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Hidden Signs You Are Actually Burning Fat

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
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By Alek Korab,
Alek Korab
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Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
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Christopher Roback
Christopher Roback
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Specialized content creator for leading digital platforms, including Eat This, Not That! Health and Best Life ...
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Jan 15, 2025
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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.

Standing in front of the mirror, scrutinizing every inch for signs of progress after weeks of dieting? You're not alone. While the scale might be your go-to measure of success, it doesn't tell the whole story of fat loss. As a Sports Scientist and former international athlete, Ivana Chapman has helped thousands transform their bodies through science-based approaches. Drawing from her expertise in Sports Science, NSCA certification, and experience as both an international karate athlete and Canadian National Natural Bikini Competitor, she reveals the hidden signs that prove your body is actually burning fat. Read on to discover the six definitive indicators that show your weight loss plan is working.

1. Scale Patterns Matter More Than Daily Numbers

The first sign requires looking beyond daily fluctuations. "When we're talking about being in a calorie deficit, we want this to be a fairly long duration to see the right changes," says Ivana in her video post. She emphasizes tracking weight trends over at least three months, noting that normal variations occur due to fluid balance and undigested food. To accurately track progress, she recommends calculating weekly averages rather than focusing on daily numbers.

RELATED: The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

2. Your Measurements Tell the Truth

"The waist to hip ratio can give you an idea of certain risk factors," Ivana explains, highlighting the importance of regular body measurements. While the scale might not budge, changes in your waist, hips, and other key areas can reveal fat loss. She recommends measuring specific areas based on your goals, whether it's your mid-thigh, biceps, or waist circumference.

3. Your Clothes Fit Differently

One of the most reliable indicators of fat loss is how your clothes fit. "You might not see any change in the scale, but you are getting leaner," Ivana points out. Pay particular attention to your waistband and how shirts fit around your midsection. A looser belt notch or more comfortable fit can signal successful fat loss, even when other metrics haven't changed.

RELATED: Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

4. Progress Photos Show Visible Changes

"Take some pictures of yourself so you can see where you're at at the beginning," Ivana advises. She recommends capturing front, side, and back views weekly. These visual records often reveal changes that might be hard to notice day-to-day, with notable differences becoming apparent after six weeks of consistent effort.

5. Your Appetite Patterns Shift

A subtle increase in hunger can actually indicate success. "Your body is trying to maintain what we call homeostasis," Ivana explains. When you're in a calorie deficit, your body naturally signals for more food. However, she emphasizes that extreme hunger isn't the goal: "A little bit of hunger here and there is okay, do not go to the extremes where you're ravenous all the time."

6. Your Body Temperature Changes

Some people experience feeling colder, particularly in their extremities, when successfully burning fat. While Ivana notes this isn't universal, it can be one of several indicators that your body is adapting to a calorie deficit.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

Maintain a Sustainable Approach

While these signs are important indicators, Ivana emphasizes the importance of a sustainable approach. "Please be patient," she advises, recommending a minimum three-month perspective on progress. She warns against extreme calorie restrictions, noting that severe deficits can lead to health issues including loss of sex drive, hair loss, and hormonal disruptions.

The Right Way to Track Progress

Success comes from monitoring multiple indicators while maintaining a reasonable calorie deficit. "Aim for a sustainable approach that can keep you healthy while achieving your weight loss goals," Ivana recommends. This means ensuring proper nutrition with adequate protein, vegetables, and fruits while creating a modest calorie deficit you can maintain long-term. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

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Copyright annbschulte/Instagram
Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.

Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

Black woman eating olivesShutterstock

The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

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Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

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Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

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Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Real Signs of Eating Too Much Fat

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

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

Sign 2: Pain Under Right Ribs

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

lois hughey coaching
She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Things You Need to Do to Lose Weight Over 40

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5 Protein Diet Traps Women Over 35 Need to Avoid for Real Fat Loss
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Many people believe that carbs are the enemy in terms of weight loss. However, this isn’t true. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she reveals that at 40, she finally shifted her approach to nutrition and fixed some crucial carb mistakes. Here is what she did instead.

She Spent Years Avoiding Carbs

“I spent years not eating foods like bananas or potatoes, thinking they would spike my glucose and make me gain weight, yet I: couldn’t figure out why I gained weight, didn’t look ‘toned’ despite working out, was constantly exhausted, had regular binges & had out of control cravings,” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

This Impacted Her Metabolism

“Why? I didn’t have a healthy metabolism DESPITE eating a clean low-carb diet & working out. Because I: wasn’t eating enough protein, was eating too much fat/too many calories, wasn’t moving enough throughout the day, and drank alcohol regularly which wrecked my sleep,” she says.

She Is Now the “Healthiest and Strongest” She Has Been at 40

“I’m now 40 and can proudly say I’m the healthiest and strongest I’ve ever been in my life, & I eat over 200g of carbs a day!” she continues. “The real key to metabolic health isn’t cutting carbs—it’s optimizing muscle, movement, sleep, & food quality. Here’s what actually improves insulin sensitivity (backed by science).”

Build Muscle

The first thing that improves insulin sensitivity is building muscle. “Muscle is like a glucose sponge—it pulls sugar out of your blood, reducing the need for insulin. Resistance training 2–3x per week improves insulin sensitivity by increasing glucose uptake (PMID: 23970530). Prioritize progressive overload to see the best results,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Move Daily (Beyond the Gym)

Next, in addition to workouts, you should move daily. “Long sitting hours = reduced insulin sensitivity. Break up sitting every 30 mins with ‘movement snacks’ (e.g., air squats, stair climbs). Even a 5-min post-meal walk lowers blood sugar & insulin response (PMID: 19207879),” she writes.

Prioritize Sleep:

She also stresses the importance of prioritizing sleep. “Lack of sleep disrupts insulin function. Less than 6 hours/night? Your body responds as if it’s prediabetic (PMID: 20371664). Aim for 7–9 hours of quality sleep, stick to a schedule, & limit blue light before bed, she says.

Eat Mostly Whole-Food Carbs

Finally, “It’s not carbs—it’s the type of carbs,” she says. “Whole grains, fruits, veggies, and legumes digest slower, keeping blood sugar steady (PMID: 11976158). Stick to mostly whole food carbs that are full of fiber and water & keep the ‘fun carbs’ around 5-20% within calorie balance!” she writes.

Be More Strategic

The bottom line? “Fixing your metabolism isn’t about fear—it’s about strategy. Lift weights, move often, sleep well, and eat whole foods. Small shifts = big results,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lose Up to 16 Pounds by Summer by Investing in These 5 Simple Items Recommended by a Perimenopause Expert

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Coach Lost 23 Pounds in 7 Months with This Step-by-Step Plan
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Are you on a mission to lose weight by summer? Investing in yourself and some tools to help you achieve your goals might be the thing to do. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she shares a few things to invest in in order to lose weight fast. “Here’s the exact plan to lose 8 to 16 pounds by the summer for ladies in perimenopause,” she writes.

She Invested in Herself

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“I invested in myself. And yes, I had to spend a little bit of money but the ROI has been nothing short of extraordinary. These 5 simple items can change your life around. Let’s welcome summer 2025 feeling our most bad selves!”

Get a Food Scale

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The first thing you need? “Get yourself a food scale and start weighing and tracking your food in grams. This will help you accurately measure how much food you’re eating. I’ve been testing out Cronometer and think it’s a great app for food tracking!” she writes.

And, Lift Weights

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In addition to prioritizing your diet, make sure to exercise. “Pair your nutrition with a strength training routine-train 3-4x/week!” she encourages.

Grab a 2 Liter Water Bottle

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Hydration is also key. “Grab a 2L water bottle and fill it up every morning; take it with you wherever you go. Water flushes out toxins, reduces water retention, improves workout performance, helps control snacking,” she writes.

Stock Up on Meal Prep Containers

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“Stock up on meal prep containers,” she urges. “If you prep food ahead of time, and plan your meals for the day ahead of time, it will make it so much easier to stick to your nutrition goals. Choose 90% whole foods at all meals!”

Invest in a Fitness Tracker

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Next, “look into fitness trackers and invest,” she says. “This will help ensure you are getting enough steps in, and will monitor your overall activity levels. Are fitness trackers spot-on accurate? Nope! But,it can set a baseline for you!”

And, Use It to Get Your Steps In

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The fitness tracker is a great tool for tracking your steps. “Aim for 10K/day. And throw in a couple of days of cardio—try two days for 30 minutes!” she writes.

Get a Journal

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Her last item to invest in? “Spend a few bucks on a journal and take 5-10 minutes every morning to set your intentions for the day. This doesn’t mean your day will be perfect but in my personal journey, setting my intentions for the day always gets my mind in the right place,” she encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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