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6 Ways to Reset Hormones and Lose Belly Fat Says Food Scientist

Expert reveals how to fix hormone imbalances that cause stubborn belly fat.

Christopher Roback
By Christopher RobackFeb 13, 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
Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 13, 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

Have you noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. 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

6 Ways to Reset Hormones and Lose Belly Fat

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 13, 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
✓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 noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

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Alek Korab
By Alek KorabSep 26, 2024
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Many women approaching or experiencing menopause face the challenge of sudden weight gain, particularly around the midsection. Understanding why this happens is key to tackling the issue. Dr. Mary Claire Haver, MD, FACOG, CMP, a board-certified Obstetrics and Gynecology specialist, Certified Menopause Practitioner, and Certified Culinary Medicine Specialist, shares in her popular video that as estrogen levels fluctuate, fat distribution shifts from the hips and thighs to the abdomen. This hormonal change makes it harder to maintain a flat belly. However, with the right strategies, it’s possible to manage menopausal belly fat. From focusing on protein and fiber intake to incorporating aerobic exercise and intermittent fasting, Dr. Haver’s expert tips offer a sustainable way to improve health and body composition during this life stage.

Here’s What Is Happening to You

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Before we jump into solutions, it's important to understand why weight gain occurs during menopause. Dr. Haver explains in her video, "As estrogen levels begin to fluctuate and drop in perimenopause, we experience a rise of active testosterone and other androgens, and the fat distribution begins to shift from the hips and thighs to the abdomen."

Dr. Kathleen Jordan, MD, adds, "Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. Hormone replacement therapy, if it's the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it."

Measure Your Health Beyond the Scale

Young woman touching her belly looking in mirror at homeShutterstock

Dr. Haver emphasizes the importance of looking beyond just your weight: "Your waist-hip ratio and abdominal circumference are much more accurate indicators of health than your weight or BMI." To calculate your waist-hip ratio, measure the smallest part of your waist and the widest part of your hips, then divide the waist measurement by the hip measurement. For women, a ratio of less than 0.85 is considered healthy. You can benchmark your progress with this useful Lean Body Mass Calculator.

Tip 1: Eat More Proteins

Animal protein sources- meat, fish, cheese and milk.Shutterstock

"Women, we are not getting enough protein in our diets routinely in the standard American diet," Dr. Haver states in her video. She recommends consuming 1 to 1.5 grams of protein per kilogram of lean body mass daily. This typically translates to about 70-75 grams of protein for the average woman. Dr. Haver advises, "It is important for leptin and ghrelin, the hormones that control your hunger and your satiety, that you receive protein throughout the day."

RELATED:I Lost 180 Pounds in 14 Months and These Are My 5 Non-Negotiables That Changed My Life

Tip 2: Focus on Fiber

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Dr. Haver in her video stresses the importance of fiber: "Fiber, fiber, fiber. Americans are not getting half of the fiber that they need." She explains that soluble fiber, in particular, is crucial as it acts as a prebiotic, feeding the beneficial bacteria in our gut. "Studies show that people who consume more soluble fiber have a lower chance of belly fat," she adds.

Tip 3: Add Probiotics

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"Studies have shown that probiotic supplementation actually can reduce belly fat," Dr. Haver reveals in her video. She cites a study where "women who took the probiotic supplement lost 50% more weight than women who took a placebo." While fermented foods like yogurt, sauerkraut, and miso are excellent sources of probiotics, Dr. Haver suggests considering a supplement if you don't consume these regularly.

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Tip 4: Try Intermittent Fasting

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Dr. Haver in her video is a proponent of intermittent fasting, particularly a 16:8 schedule (16 hours of fasting followed by an 8-hour eating window). However, she cautions, "Intermittent fasting is not a technique that you use to wake up overnight, and you do. No, I teach our students to ease into it over five to six weeks."

Tip 5: Do Aerobic Exercise (Regularly)

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

"Regular aerobic activity in that max fat-burning zone" is crucial, according to Dr. Haver in her video. She recommends finding your target heart rate zone by using the formula: 220 minus your age, then aiming for 60-70% of that number. For example, Dr. Haver's fat-burning zone is between 102-120 beats per minute.

Dr. Jordan adds, "Aerobic exercise and strength training are important throughout life, especially during menopause, thanks to their cardiovascular benefits. From brisk walking to running to cycling, any activity that gets your heart rate up counts."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Yes, You Can Beat Menopausal Belly Fat

Both Dr. Haver and Dr. Jordan emphasize that beating menopausal belly fat requires a comprehensive approach. Dr. Jordan says, “To lose weight and keep it off, you need to focus on different aspects of your health. Diet and exercise are important, but so are hormones, reducing stress, and getting enough sleep.”

Dr. Haver, in her video, adds, “When I talk to my patients, especially those going through menopause, I remind them that this isn’t about quick weight loss. It’s about staying strong and healthy as you age. It’s about being able to take care of yourself and feeling good in your own skin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

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Leah Groth
By Leah GrothJun 26, 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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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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.

Do you battle polycystic ovarian syndrome and struggle to lose belly fat? Tallene Hacatoryan is a PCOS Weight Loss registered dietitian and social media influencer who regularly shares content about how to stay in shape if you deal with hormonal issues. In a new viral video, she offers four steps to losing PCOS belly fat in just one month. “You will lose PCOS belly fat in four weeks by stacking these habits,” she says at the start of the clip.

What Is PCOS?

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PCOS is a very common hormone problem for women of childbearing age, according to Johns Hopkins. “Women with PCOS may not ovulate, have high levels of androgens, and have many small cysts on the ovaries,” they explain. “PCOS can cause missed or irregular menstrual periods, excess hair growth, acne, infertility, and weight gain. Women with PCOS may be at higher risk for type 2 diabetes, high blood pressure, heart problems, and endometrial cancer.”

Why Is It Harder to Lose Belly Fat with PCOS?

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Many women with PCOS have insulin resistance, which makes it harder for them to lose weight and more likely to accumulate belly fat. “This means the body can't use insulin well. Insulin levels build up in the body and may cause higher androgen levels. Obesity can also increase insulin levels and make PCOS symptoms worse,” says Johns Hopkins.

Step 1: Add Apple Cider Vinegar to Your Routine

Apple Cider VinegarShutterstock

Her first recommendation is to add apple cider vinegar to your diet. “You can include it in smoothies, salads, or take it as a shot. It's not a magic potion for losing belly fat, but it's a good start for week one,” she says.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Here’s What Science Says About ACV

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What does science say about it? There is limited research that apple cider vinegar may help to reduce high cholesterol and regulate blood glucose levels. However, it may damage the teeth or throat due to the acidity of the mixture, so the best way to take it is by mixing one tablespoon of ACV with water and drinking it through a straw.

Step 2: Walk at Least 5,000 Steps a Day

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Her second step to blasting belly fat? Get your steps in. “Start making it a habit to get at least 5,000 steps in a day. If you take a 10-minute walk after breakfast, lunch, and dinner, you'll pretty much get there,” she says.

What Science Says About Walking for Weight Loss

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Walking is a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Step 3: Amp Up Protein Intake

Fillet of Salmon.Shutterstock

During the third week, she recommends amping up your protein intake. “Week three, add protein powder to your breakfast smoothie to boost it up to 30 grams of protein,” she suggests. “If you're using whey protein. Swap to plant-based protein because whey is made from dairy and that can affect your insulin sensitivity.”

Here Is What Science Says About Protein

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Science endorses protein for weight loss. Per clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Step 4: Do Low-Intensity Strength Training

@pcos.weight.loss

What’s your PCOS type? Knowing your PCOS type can help you focus on the root cause of your PCOS symptoms so you don’t guess in the dark! By focusing on PCOS types like insulin resistance or inflammation, you can help lower cravings, bloating, and much more with PCOS weight loss! #pcos #pcosweightloss #pcosawareness #pcostypes #pcosproblems

Her final tip? “In week four, start doing low-intensity strength training,” she says. “When you pick up the weights and start doing a slow weighted workout, it'll help improve your metabolism so you burn belly fat even after you're done with your workout to try a slow weighted workout.”

RELATED: I Lost 24 Pounds in 2 Months, the Easiest Way Possible

What Science Says About Strength Training

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According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Jillian Michaels Reveals the Secret to Blasting Belly Fat

Jillian Michaels
Jillian Michaels/Facebook
Leah Groth
By Leah GrothJul 08, 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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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.

Do you want to get rid of excess fat around your midsection? Jillian Michaels is a fitness expert and star of The Biggest Loser. In a new YouTube video, she discusses blasting belly fat. “Let's talk about belly fat. You guys are constantly asking me how I reduce belly fat. What food should I eat to reduce belly fat? What workout should I do to reduce belly fat? And you guys Google it so often that even I have been guilty of saying, ‘Hey, let's reduce belly fat,’ just to get you to pay attention to the actual answer,” she jokes. In all seriousness, she offers her tips on how to blast belly fat.

You Can’t Spot Reduce Fat

“So first of all, we cannot spot-reduce fat. We can't, it's physiologically impossible. You can go to a doctor. They can lipo-suck it outta your body. It's expensive. There are all kinds of side effects. It's unnecessary. I don't recommend it, but that's the only way to do that,” she says.

Hormone Balance Determines Where You Store Fat

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“The way in which our body stores fat is dictated by your hormone balance. So that's why you see things like a woman is a pear. A woman can be an apple, or we can be evenly proportioned, right? But men are always apples. If you see a guy who has fat on his lower body, he likely has a hormone imbalance,” she says.

Belly Fat Is Based on Testosterone Levels

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“So what is this saying? So, this is saying that belly fat is predominantly based on your testosterone levels. So if we have more testosterone, we are more prone to store excess energy as fat on our abdomen,” she says. “Now, if you're an estrogen-dominant female, you're gonna store more weight in your lower body, which is my blessing.”

The Answer? Reducing Body Fat Overall

“So we can't spot reduce fat. So what do we do? Right? There's gotta be an answer. We've gotta reduce body fat overall,” she says.

No Diet Spot Reduces Fat

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“Now, there is no diet to reduce fat. There are no foods that burn fat. There, there, there, it just, it, it doesn't exist. Okay?” says Michaels.

First, You Need to Manage Your Stress

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“There are ways of eating that will help reduce bloat, right? There are certain foods we can eat that will help inhibit cortisol production because cortisol is actually the belly fat hormone.

So, if we can keep that hormone down, it's a stress hormone. So you gotta manage your stress,” she says.

You Also Need to Get Sleep

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The second thing you need to do? “You gotta sleep,” says Michaels.

Meditation Is Also Key

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Next up, get your zen on. “You gotta meditate,” Michaels recommends.

Avoid Foods Rich in Vitamin C

One thing to avoid? “You can't eat foods that are rich in vitamin C because vitamin C can inhibit cortisol production. You can keep your sodium a little lower because that can also inhibit cortisol production. And it's gonna keep you from storing weight here,” she says.

And, Don’t Drink a Lot of Alcohol

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She also suggests putting down the bottle. “Alcohol and the way that it affects your metabolism will shift your hormone balance. You're gonna store more fat in your belly. So if you're trying to lose weight, don't be drinking so much,” she says.

Hydrate

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Next up, hydrate. “Drink a lot of water to help you flush out any excess bloat,” she recommends.

RELATED:20 Delicious Foods to Boost Your Metabolism and Lose Weight

Overall, Eat Fewer Calories and Move More

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In terms of exercise, “at the end of the day, there is no exercise to spot reduce fat,” she says. “There is no food to spot reduce fat. So what is going to be the most effective thing is eating less food so that we're reducing our calories and then working out or moving more so that we're increasing our calorie burn. So our body's going into fat stores, and we're burning body fat overall.”

Lift Weights

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“The fitness techniques that are gonna be the most metabolic are gonna be weightlifting or resistance training. So resistance training, weightlifting, circuit training,” she adds.

HIIT Workouts

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She also recommends “exercises in swift succession,” she says. “The way you see me design all my workouts, HIIT intervals are super effective. And the more advanced techniques as you get more fit, like plyometrics, things that are explosive and dynamic burn more calories.”

RELATED:8 Daily Habits for a Stronger Immune System

Overall, You Have to Take a “Holistic” Approach

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“That's how you gotta think of it. There's no special food. There's no exercise. We just gotta be healthy overall and take it in a very holistic way,” she says, summing up the video. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Jessie_Inchauspe10
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
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
✓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 tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 84 Pounds Eating These 10 Foods

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Groth
By Leah GrothMar 18, 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.

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

Woman cutting chicken fillet in kitchen, closeupShutterstock

The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

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

The Simple Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Greek Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

Fresh fruit in the basket on the wooden tableShutterstock

She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

4 Rules to Eat Foods You Love While Losing Weight

Helen Laverick helen_laverick_pt_
​Here Is What She Has Learned
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothMar 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Daily Habits That Secretly Cause Weight Gain

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMar 17, 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
✓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.

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

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

Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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

Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."

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