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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.

8 Ways to Stop Hormones From Making You Store Fat

Balance your body's hormones to keep weight off for good.

Christopher Roback
By Christopher RobackNov 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Cheerful sportswoman leaning on kitchen counter and eating toasted bread.
Shutterstock
Christopher Roback
By Christopher RobackNov 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Nutrition & Diet

Keeping weight off can be just as challenging as losing it in the first place. But what if the secret to long-term success lies in targeting specific hormones that control fat storage and hunger? Certain foods and dietary practices can balance these fat-storing hormones, like insulin and cortisol, making it easier to maintain weight loss. The right diet can reduce hormonal spikes that lead to fat storage, keep cravings in check, and improve energy levels, all of which help in achieving lasting weight management. Here’s how this hormone-targeted diet works and which strategies can help you lose weight and keep it off.

Prioritize Protein for Stable Insulin Levels

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-upShutterstock

Prevent Blood Sugar Spikes

Protein helps stabilize blood sugar, preventing insulin spikes that often lead to fat storage, particularly around the belly. By including lean protein at each meal, you avoid the sharp blood sugar changes that can trigger cravings and promote fat gain. Eggs, fish, and lean meats are all great options to keep insulin levels steady.

Include Healthy Fats to Manage Hunger Hormones

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.Shutterstock

Balance Ghrelin and Leptin

Healthy fats, such as those from avocado, olive oil, and nuts, support the regulation of ghrelin (the hunger hormone) and leptin (the satiety hormone). These fats help keep you satisfied, so you’re less likely to overeat. By controlling hunger hormones, you can naturally reduce calorie intake, aiding in weight maintenance.

Focus on High-Fiber Foods for Cortisol Control

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

Reduce Stress-Related Fat Storage

High-fiber foods like oats, beans, and leafy greens help control cortisol levels, a stress hormone linked to belly fat storage. Fiber promotes a healthy gut and stabilizes blood sugar, both of which help keep cortisol in check. Lowering cortisol can reduce the likelihood of stress-induced weight gain, particularly in the abdominal area.

Limit Added Sugars to Avoid Insulin Surges

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

Prevent Fat Storage

Sugary foods and beverages cause quick insulin spikes, which lead to increased fat storage if consumed frequently. By cutting back on added sugars, you prevent insulin from signaling your body to store excess calories as fat. Instead, opt for whole fruits when you need a sweet fix.

Drink Green Tea for Fat-Burning Support

Happy Smiling Woman Making Green Tea Outdoors. Summer Background. Healthy Eating Concept. Shallow Depth of Field.Shutterstock

Boosts Metabolism with Catechins

Green tea is rich in catechins, antioxidants that help balance insulin levels and stimulate fat burning. Regularly drinking green tea can increase your metabolism, making it easier to burn fat while keeping insulin balanced, both of which are beneficial for weight maintenance.

Stay Hydrated to Support Metabolism and Hormone Health

Sip of freshness. Part of young beautiful woman in sportswear drinking her sports drink while standing against city viewShutterstock

Flush Out Toxins and Balance Hormones

Water plays a key role in balancing all bodily systems, including the hormonal systems that regulate hunger and metabolism. Staying hydrated ensures that your body efficiently processes nutrients, balances hormones, and prevents false hunger cues, all of which aid in keeping weight off.

Embrace Intermittent Fasting to Regulate Insulin Sensitivity

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.Shutterstock

Improves the Body’s Response to Insulin

Intermittent fasting has been shown to enhance insulin sensitivity, helping your body process sugar more efficiently without storing it as fat. By having designated eating windows, you give your body time to burn stored fat, which can improve weight management and reduce insulin-related fat gain.

RELATED:Trainer Says This 30-Minute “Fat-Burning Walk” Works Better Than Running

Get Adequate Sleep to Keep Hunger Hormones in Check

Top view of attractive young woman sleeping well in bed hugging soft white pillow. Teenage girl resting, good night sleep concept. Lady enjoys fresh soft bedding linen and mattress in bedroomShutterstock

Support Leptin and Ghrelin Balance

Lack of sleep disrupts hunger hormones, leading to increased cravings and appetite. Aim for 7–8 hours per night to keep leptin (satiety hormone) levels high and ghrelin (hunger hormone) levels low, which naturally supports weight maintenance. Following these hormone-focused diet strategies can help you not only lose weight but keep it off for good. By targeting specific fat-storing hormones, you can create an environment in your body that favors fat-burning and reduces the likelihood of weight gain, making it easier to maintain a healthy weight in the long term. 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

8 Ways to Stop Hormones From Making You Store Fat

Cheerful sportswoman leaning on kitchen counter and eating toasted bread.
Shutterstock
Christopher Roback
By Christopher RobackNov 02, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Keeping weight off can be just as challenging as losing it in the first place. But what if the secret to long-term success lies in targeting specific hormones that control fat storage and hunger? Certain foods and dietary practices can balance these fat-storing hormones, like insulin and cortisol, making it easier to maintain weight loss. The right diet can reduce hormonal spikes that lead to fat storage, keep cravings in check, and improve energy levels, all of which help in achieving lasting weight management. Here’s how this hormone-targeted diet works and which strategies can help you lose weight and keep it off.

Prioritize Protein for Stable Insulin Levels

Teaspoon in the boiled chicken egg body with liquid yolk in the woman hands close-upShutterstock

Prevent Blood Sugar Spikes

Protein helps stabilize blood sugar, preventing insulin spikes that often lead to fat storage, particularly around the belly. By including lean protein at each meal, you avoid the sharp blood sugar changes that can trigger cravings and promote fat gain. Eggs, fish, and lean meats are all great options to keep insulin levels steady.

Include Healthy Fats to Manage Hunger Hormones

Woman shows sliced avocado. Close-up of a woman scooping out an avocado pulp with a spoon. Vegetarian food concept. Foods with vitamin E, avocado oil and antioxidants. Conscious nutrition concept.Shutterstock

Balance Ghrelin and Leptin

Healthy fats, such as those from avocado, olive oil, and nuts, support the regulation of ghrelin (the hunger hormone) and leptin (the satiety hormone). These fats help keep you satisfied, so you’re less likely to overeat. By controlling hunger hormones, you can naturally reduce calorie intake, aiding in weight maintenance.

Focus on High-Fiber Foods for Cortisol Control

Rolled oats (oatmeal flakes) in a glass jar with hand holding a wooden spoon. Top table view. Organic healthy cereal food for breakfast. Selective focus.Shutterstock

Reduce Stress-Related Fat Storage

High-fiber foods like oats, beans, and leafy greens help control cortisol levels, a stress hormone linked to belly fat storage. Fiber promotes a healthy gut and stabilizes blood sugar, both of which help keep cortisol in check. Lowering cortisol can reduce the likelihood of stress-induced weight gain, particularly in the abdominal area.

Limit Added Sugars to Avoid Insulin Surges

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

Prevent Fat Storage

Sugary foods and beverages cause quick insulin spikes, which lead to increased fat storage if consumed frequently. By cutting back on added sugars, you prevent insulin from signaling your body to store excess calories as fat. Instead, opt for whole fruits when you need a sweet fix.

Drink Green Tea for Fat-Burning Support

Happy Smiling Woman Making Green Tea Outdoors. Summer Background. Healthy Eating Concept. Shallow Depth of Field.Shutterstock

Boosts Metabolism with Catechins

Green tea is rich in catechins, antioxidants that help balance insulin levels and stimulate fat burning. Regularly drinking green tea can increase your metabolism, making it easier to burn fat while keeping insulin balanced, both of which are beneficial for weight maintenance.

Stay Hydrated to Support Metabolism and Hormone Health

Sip of freshness. Part of young beautiful woman in sportswear drinking her sports drink while standing against city viewShutterstock

Flush Out Toxins and Balance Hormones

Water plays a key role in balancing all bodily systems, including the hormonal systems that regulate hunger and metabolism. Staying hydrated ensures that your body efficiently processes nutrients, balances hormones, and prevents false hunger cues, all of which aid in keeping weight off.

Embrace Intermittent Fasting to Regulate Insulin Sensitivity

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.Shutterstock

Improves the Body’s Response to Insulin

Intermittent fasting has been shown to enhance insulin sensitivity, helping your body process sugar more efficiently without storing it as fat. By having designated eating windows, you give your body time to burn stored fat, which can improve weight management and reduce insulin-related fat gain.

RELATED:Trainer Says This 30-Minute “Fat-Burning Walk” Works Better Than Running

Get Adequate Sleep to Keep Hunger Hormones in Check

Top view of attractive young woman sleeping well in bed hugging soft white pillow. Teenage girl resting, good night sleep concept. Lady enjoys fresh soft bedding linen and mattress in bedroomShutterstock

Support Leptin and Ghrelin Balance

Lack of sleep disrupts hunger hormones, leading to increased cravings and appetite. Aim for 7–8 hours per night to keep leptin (satiety hormone) levels high and ghrelin (hunger hormone) levels low, which naturally supports weight maintenance. Following these hormone-focused diet strategies can help you not only lose weight but keep it off for good. By targeting specific fat-storing hormones, you can create an environment in your body that favors fat-burning and reduces the likelihood of weight gain, making it easier to maintain a healthy weight in the long term. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Perimenopause Tricks for Weight Loss

Holly McEwan holly.mcewan.wellness
Copyright holly.mcewan.wellness/Instagram
Leah Groth
By Leah GrothMar 21, 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 in perimenopause and struggling to lose weight, even though you are eating more protein and walking a lot? There are a few tricks nobody is telling you about, says an expert. Holly McEwan is a Perimenopause & Hormone Coach who is “taking the guesswork out of perimenopause symptoms, hormone changes, supplements & HRT,” she writes in her social media bio. “You’ve probably heard it a million times,” she writes. “Eat more protein and walk every day—that’s the secret to weight loss in your 40s!” However, “while protein and walking (aka steady state cardio) ARE essential, they’re only part of the picture.” Here is everything you need to know that people aren’t telling you.

As You Age, So Should Your Approach to Weight Loss

According to McEwan, “what no one is telling you is that as your hormones change… your metabolism, muscle mass, body fat, and appetite also change,” she writes. “So here’s the missing piece that you need to know: timing of eating matters (and the timing of your protein), and just walking isn’t enough.”

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

Start Your Day with Protein

The first thing you should do is start your day with protein, 30 to 40 grams. “It stabilizes blood sugar, curbs cravings later in the day, and keeps energy and blood sugar steady,” she says.

Strength Train Twice a Week

Next, strength train at least 2x a week. “Walking is great, but muscle is your metabolism’s best friend. Lean muscle will raise your metabolism, help manage blood sugars, and keep your bones strong,” she says.

Eat Before and After Workouts

Her next tip is to fuel before & after workouts. “A small protein snack before, and a balanced, high-protein meal after will help lower cortisol levels, build lean, toned muscle, and help minimize that hormone-related fatigue,” she says.

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

Don’t Undereat

Finally, don’t undereat! “Too few calories increase stress hormones (hello, belly fat) and slow metabolism over time. Aim for just a small calorie deficit each day,” she says.

As You Age, Your Old “Weight Loss Tricks” Won’t Work

“Feeling like your old weight-loss tricks don’t work anymore? You’re not crazy, and you’re not alone. Your body is different now—but that doesn’t mean you can’t feel strong, energized, and in control again,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Researchers Reveal: The Fastest Way to Melt Belly Fat and Keep It Off

Shot of fintess woman eating a healthy poke bowl while looking at camera in the kitchen at home.
Shutterstock
Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.

Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

food, people and leisure concept - close up of happy smiling woman eating meat for lunch at restaurantShutterstock

Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

Weights, dumbbells and happy woman in gym for workout, bodybuilder training and exercise. Fitness, sports and person with weightlifting equipment for strength, muscles and wellness for strong armsShutterstock

Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

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

Practice Mindful Eating to Avoid Overeating

Girl,Eating,Banana,On,The,Beach,Against,The,Backdrop,OfShutterstock

Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

Woman wakes up in a country house or hotel with panoramic windows in pine forest raised her hands yawning. Good morning and recreation on nature conceptShutterstock

Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

Japanese green teaShutterstock

Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

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

Manage Stress Levels to Reduce Cortisol

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 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

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“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

Young woman touching her belly looking in mirror at homeShutterstock

“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

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

“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

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

“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

Man, sleeping and bed in morning rest for healthy wellness, peace and quiet on comfort pillow at home. Tired or exhausted male person asleep or dreaming on peaceful holiday or weekend in the bedroomShutterstock

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

Meditation Is Also Key

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

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

Couple of young people on a date bonding outdoors talking and having fun drinking healthy mocktails sitting on a garden couch - life style and people carefree conceptShutterstock

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

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

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

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

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

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“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

Working out man training legs and core ab workout doing lunge twist exercise with medicine ball weight. Gym athlete doing lunges and torso rotations for abs training.Shutterstock

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

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

“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

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

Portrait of cheerful senior lady wear trendy clothes arm touch cheeks enjoy quality product nice effect isolated on blue color background
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Alek Korab
By Alek KorabSep 26, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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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

fit sporty woman sitting crossed legged in the sun holding a glass bottle of water, heatwave concept.Shutterstock

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

Vegan health food concept for high fibre diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes, herbs. Foods high in antioxidants and vitamins. Immune system boosting. Flat lay.Shutterstock

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

a set of fermented food great for gut health - top view of glass bowls against grunge wood: cucumber pickles, coconut milk yogurt, kimchi, sauerkraut, red beets, apple cider vinegarShutterstock

"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)

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"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

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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