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I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

I practice intermittent fasting and a mostly Paleo diet, tailored to fit my schedule. Read on.

FACT CHECKED BY Alek Korab
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.

Mark_Dean_Edwards2
FACT CHECKED BY Alek Korab
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.

Paleo. Vegan. High carb. Low carb. Atkins. Carnivore. Intermittent fasting. I could keep going with this list. Just looking at a list of “popular” dietary protocols out there is enough to make your head spin. What works for weight loss? Which diet is best? The answer just might surprise you.


1. A Little Background About Me and My Weight Loss

Mark_Dean_Edwards2minimalist_mark/Instagram

First off, let me introduce myself so that you’ve got some context for what I’m about to tell you. I’m Mark Edwards, a PNL1 certified nutrition coach and CrossFit L2 trainer. I coach people on losing weight, gaining weight, maintaining weight, and getting fit. The road I took to where I am now was a little unusual - winding and indirect, with lots of detours. A lot of people in my line of work are former professional athletes or science nerds, sometimes both. I am neither. But like many of you, I’ve had my battles in the past with weight gain and weight loss.

I think it’s likely a bit of a rarity that nutrition and fitness professionals like myself have had weight issues in their past. So in a very real sense, I have experience to offer that may be useful. This is partly due to my age. I’m a 59-year-old nutrition coach and CrossFitter, so besides my nutrition and weight loss experiences, I’ve had years of my own sports injuries, knee arthritis and surgeries, hip arthritis and surgery/resurfacing, and shoulder surgery. Next up for me will be elbow surgery. Nothing in life ever seems to go as planned. And no, I am not being held together with duct tape. Yet.

Related: I Lost 20 Pounds With These 5 Hacks

2. When it Comes to Diet Content on Social Media, It's Crazy Town Out There

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

If you’ve spent any amount of time on social media perusing posts on weight loss, nutrition, fitness, and health, chances are you’ve been left dazed and confused. I’m sure you’ve seen variations of these “diets”:

  • Eat only vegetables
  • Eat no vegetables, only meat and organs
  • Consume no fruit
  • Eat only fruit
  • Eat no carbs
  • Eat high carbs
  • Eat lots of fats
  • Eat no fats
  • Eat only raw vegetables
  • Dairy is poison
  • Vegetables are trying to kill you

I could go on, but you get the idea. Is it any wonder that a lot of people are left in a state of total paralysis when it comes to nutrition and weight loss? As a nutrition coach, I understand your confusion. My personal journey through various diets over the past 25 or 30 years (ultimately leading to becoming a nutrition and fitness coach) was replete with odd detours, forks in the road, smooth going, and occasionally veering straight into the ditch. At this point, I’ve found an eating style that works best for me. I’ll tell you how I got here so that just maybe I can save you a lot of headaches and false starts on your own journey.

3. The Journey Begins

Male,Weight,Scales,,Weight,,Diet,Shutterstock

Way way back in my early 30s, I packed on the first significant weight gain of my life. In the span of about 10 to 12 months, I went from 160 lbs to 205 lbs. Unfortunately, the excess weight wasn’t muscle. I’m average height (a shade under 6 feet) and have a narrow frame. So that extra 45 lbs was pretty significant. The instigator of this weight gain was my first trip to Italy. Maybe you can relate. Oh boy, Italy. Wine with lunch every day. And everybody was doing it! How great to be Italian! What a life. In one local joint in Lucca, I watched a crew of four paint-splattered workmen have a 2 ½ hour lunch. And each of them polished off a full bottle of wine before heading back to work. Unfortunately, I continued the lunchtime practice of big lunches with several glasses of wine when I came back to my adopted home, Tokyo. No mystery why I put on 45 lbs.

I was a regular gym goer and trained 2-3 times a week with weights and several times per week, I’d go to a mixed martial arts class here in Tokyo, so in my mind, there was no problem. “I’ll just work it off in the gym!” That’s a common refrain I hear as a nutrition coach. “Can’t I just exercise more to lose this weight?” Well, no, you can’t. At that time, I was unfamiliar with the now well-known phrase, “You can’t out-train a bad diet.” So just as you’d expect, that weight didn’t come off.

Related: 12 Steps to Sculpt the Ultimate Chest

4. First, I Tried the Zone Diet

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

Then came my first taste of the Zone diet, a diet developed and promulgated by Dr. Barry Sears and CrossFit. At first, it seemed complicated, but lo and behold, with some effort, the excess body fat melted away. Problem was, the degree of measuring required to follow the Zone Diet was onerous. But the Zone did have a lot going for it, and one of its prime advantages was built-in carb restriction. That was a big plus because as I’m sure you know, over-consuming carbs is not only easy, but enjoyable, fun, and just about every other positive-feeling adjective that comes to mind. The Zone didn’t forbid carbs. Not by any means. But every macro (protein, carbs, and. fat) was strictly measured at each meal according to body weight, so by following the guidelines, it was impossible to over-consume carbs. There’s no doubt that The Zone diet works. But for me, the constant measuring made it too much of a hassle to sustain. So I did what a lot of people do when a weight loss program isn’t meeting misplaced expectations or is just too much of a pain to follow: I tried something more extreme.

5. Then I Tried the Metabolic Diet (aka the Anabolic Diet)

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

In a nutshell, the Metabolic/Anabolic Diet is a low-carb, high-protein, moderate to high-fat diet. You eat meat. Lots of meat. The brainchild of former powerlifter Dr. Mauro DiPasquale, the Metabolic Diet works very well at cutting body fat and decreasing food cravings. Its high protein content ensures that people who train hard will gain muscle mass while those who train less hard or not much won’t LOSE muscle mass while still losing weight. Don’t get me wrong. I LOVE meat. And I lost body fat and gained muscle, so it worked for me pretty well - that is until I got tired of the high degree of carb restriction. I couldn’t keep doing it indefinitely. So onward I went.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

6. Next Was the Paleo Diet - Caveman Style

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The Paleo Diet was first promoted by Dr. Loren Cordain Ph.D. and further popularized in the CrossFit community by Robb Wolf. “Paleo” tries to mimic what many believe is the human ancestral, prehistoric diet: meat, vegetables, some nuts, greens, and various natural fats, both saturated and monounsaturated. In a very real sense, Paleo is a “balanced” diet. I got into “eating Paleo” when I started CrossFit back in 2015. Although I wasn’t following it as strictly as some (“strict” paleo excludes or restricts dairy, cereal grains, legumes, refined sugar, refined vegetable oils, and more), it worked pretty well for me to lose body fat and maintain a healthy body fat percentage. I also felt that following the Paleo diet by excluding refined sugar and alcohol helped mitigate some of the inflammatory pain that I had at the time from arthritis in my hip. When I began Paleo, I was desperate to try just about any dietary regimen that promised to reduce pain from inflammation, so for me, there was really nothing to lose. Paleo focuses on healthy, fresh, unprocessed ingredients, so it’s relatively easy and accessible. “Why not do it,” I thought. Beer and wine? Sayonara. But it was no big deal to me to refrain from drinking. The pain in my hip was talking to me 24/7 and I’d do anything to reduce it. Did Paleo help reduce my arthritis pain? I can’t say for sure. That’s hard to measure. But I did get very lean - the leanest I’d ever been without the near-total carb restrictions inherent in the Metabolic Diet.

7. I Also Tried Fasting - Going the Full Monty

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You’d think that the Paleo Diet would have been the end of the road for me. But being experimental with my own nutrition was part of my character, so I tried full-blown fasting for a couple of brief periods. On the third day of a 7-day fast, I found myself browsing online meat vendors, drooling over photos of fresh T-bones and Striploins. Yikes. I don’t recommend fasting without sufficient preparation, and I’ll never recommend it to my own clients. There are better, healthier, safer ways to manage weight, but as an experiment to see what it feels like to be very hungry for extended periods, fasting will do the trick.

8. Into the Ditch and Out Again

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

In addition to the different diets that I’ve tried and discussed here, there are a couple that I didn’t mention because I’d tried them long before I had to deal with weight loss. They were simply “health experiments.” I was a macrobiotic vegetarian in college, back when the word “vegan” didn’t exist. Believe me when I say that macrobiotic vegetarianism was a tough grind, much more restrictive than a vegan diet. But to paraphrase Samuel Jackson in Pulp Fiction, my girlfriend was a vegetarian, so that pretty much made me a vegetarian too. I also did a diet called “Fit for Life” shortly after college. Its key proponents are Harvey and Marilyn Diamond. I couldn’t sustain the odd “food combining” dogma, so that didn’t last either.

9. This is the #1 Diet for Weight Loss for Me

Mark_Dean_Edwards3minimalist_mark/Instagram

So where have I ended up? Because of my job as a nutrition coach, I keep odd hours. That fits perfectly with a flexible approach. What does that mean in practice? I do periods of Intermittent Fasting several times a week. Now, Intermittent Fasting is NOT a diet per se. It’s an eating pattern that restricts when and how often you can eat. Basically, several days a week I’ll eat all of my meals within an 8-hour window and fast for 16 hours (the “16/8” protocol). The meals I eat are what I would call “Paleo-ish.”

That is, my wife and I eat mostly unprocessed, whole foods: fresh vegetables, meat, some fish, sweet potatoes, rarely bread or pasta, olive oil, avocado oil, and some grass-fed butter, etc. We eat dessert once or twice a week. Tea, coffee, and an occasional glass of wine. But we don’t drink regularly. That’s key. We try to avoid snacking. That’s also a big factor. And we avoid buying “packaged” prepared meals.

We prep our weekly meals as much as possible on weekends to make sure that we know what’s ready to eat or cook when we walk in the door at the end of the work day. I don’t have any difficulty at all with our present eating habits and nutrition. I’ve hit the sweet spot: A flexible approach that resembles Paleo with some tweaks that keep me from craving things not allowed by strict Paleo.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

10. So What’s the Key Takeaway?

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

At the end of the road, the nutritional and dietary successes I’ve had share a common theme: whatever diet you choose has to be sustainable. That’s where you’ll find success in your quest for weight loss and weight maintenance. You have to be able to keep doing it for the rest of your life, or you’re just going to do the yo-yo of weight loss and weight gain. Gradual, steady change is the way forward. This is the approach that I both follow and use with my clients. We gradually move towards healthier food choices that don’t immediately turn their lives upside down. My advice? Avoid the extremes, make small, consistent changes and keep at it every day. That excess weight will come off and stay off.

Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.

More For You

FACT CHECKED BY Alek Korab
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.

Paleo. Vegan. High carb. Low carb. Atkins. Carnivore. Intermittent fasting. I could keep going with this list. Just looking at a list of “popular” dietary protocols out there is enough to make your head spin. What works for weight loss? Which diet is best? The answer just might surprise you.


1. A Little Background About Me and My Weight Loss

Mark_Dean_Edwards2minimalist_mark/Instagram

First off, let me introduce myself so that you’ve got some context for what I’m about to tell you. I’m Mark Edwards, a PNL1 certified nutrition coach and CrossFit L2 trainer. I coach people on losing weight, gaining weight, maintaining weight, and getting fit. The road I took to where I am now was a little unusual - winding and indirect, with lots of detours. A lot of people in my line of work are former professional athletes or science nerds, sometimes both. I am neither. But like many of you, I’ve had my battles in the past with weight gain and weight loss.

I think it’s likely a bit of a rarity that nutrition and fitness professionals like myself have had weight issues in their past. So in a very real sense, I have experience to offer that may be useful. This is partly due to my age. I’m a 59-year-old nutrition coach and CrossFitter, so besides my nutrition and weight loss experiences, I’ve had years of my own sports injuries, knee arthritis and surgeries, hip arthritis and surgery/resurfacing, and shoulder surgery. Next up for me will be elbow surgery. Nothing in life ever seems to go as planned. And no, I am not being held together with duct tape. Yet.

Related: I Lost 20 Pounds With These 5 Hacks

2. When it Comes to Diet Content on Social Media, It's Crazy Town Out There

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

If you’ve spent any amount of time on social media perusing posts on weight loss, nutrition, fitness, and health, chances are you’ve been left dazed and confused. I’m sure you’ve seen variations of these “diets”:

  • Eat only vegetables
  • Eat no vegetables, only meat and organs
  • Consume no fruit
  • Eat only fruit
  • Eat no carbs
  • Eat high carbs
  • Eat lots of fats
  • Eat no fats
  • Eat only raw vegetables
  • Dairy is poison
  • Vegetables are trying to kill you

I could go on, but you get the idea. Is it any wonder that a lot of people are left in a state of total paralysis when it comes to nutrition and weight loss? As a nutrition coach, I understand your confusion. My personal journey through various diets over the past 25 or 30 years (ultimately leading to becoming a nutrition and fitness coach) was replete with odd detours, forks in the road, smooth going, and occasionally veering straight into the ditch. At this point, I’ve found an eating style that works best for me. I’ll tell you how I got here so that just maybe I can save you a lot of headaches and false starts on your own journey.

3. The Journey Begins

Male,Weight,Scales,,Weight,,Diet,Shutterstock

Way way back in my early 30s, I packed on the first significant weight gain of my life. In the span of about 10 to 12 months, I went from 160 lbs to 205 lbs. Unfortunately, the excess weight wasn’t muscle. I’m average height (a shade under 6 feet) and have a narrow frame. So that extra 45 lbs was pretty significant. The instigator of this weight gain was my first trip to Italy. Maybe you can relate. Oh boy, Italy. Wine with lunch every day. And everybody was doing it! How great to be Italian! What a life. In one local joint in Lucca, I watched a crew of four paint-splattered workmen have a 2 ½ hour lunch. And each of them polished off a full bottle of wine before heading back to work. Unfortunately, I continued the lunchtime practice of big lunches with several glasses of wine when I came back to my adopted home, Tokyo. No mystery why I put on 45 lbs.

I was a regular gym goer and trained 2-3 times a week with weights and several times per week, I’d go to a mixed martial arts class here in Tokyo, so in my mind, there was no problem. “I’ll just work it off in the gym!” That’s a common refrain I hear as a nutrition coach. “Can’t I just exercise more to lose this weight?” Well, no, you can’t. At that time, I was unfamiliar with the now well-known phrase, “You can’t out-train a bad diet.” So just as you’d expect, that weight didn’t come off.

Related: 12 Steps to Sculpt the Ultimate Chest

4. First, I Tried the Zone Diet

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

Then came my first taste of the Zone diet, a diet developed and promulgated by Dr. Barry Sears and CrossFit. At first, it seemed complicated, but lo and behold, with some effort, the excess body fat melted away. Problem was, the degree of measuring required to follow the Zone Diet was onerous. But the Zone did have a lot going for it, and one of its prime advantages was built-in carb restriction. That was a big plus because as I’m sure you know, over-consuming carbs is not only easy, but enjoyable, fun, and just about every other positive-feeling adjective that comes to mind. The Zone didn’t forbid carbs. Not by any means. But every macro (protein, carbs, and. fat) was strictly measured at each meal according to body weight, so by following the guidelines, it was impossible to over-consume carbs. There’s no doubt that The Zone diet works. But for me, the constant measuring made it too much of a hassle to sustain. So I did what a lot of people do when a weight loss program isn’t meeting misplaced expectations or is just too much of a pain to follow: I tried something more extreme.

5. Then I Tried the Metabolic Diet (aka the Anabolic Diet)

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

In a nutshell, the Metabolic/Anabolic Diet is a low-carb, high-protein, moderate to high-fat diet. You eat meat. Lots of meat. The brainchild of former powerlifter Dr. Mauro DiPasquale, the Metabolic Diet works very well at cutting body fat and decreasing food cravings. Its high protein content ensures that people who train hard will gain muscle mass while those who train less hard or not much won’t LOSE muscle mass while still losing weight. Don’t get me wrong. I LOVE meat. And I lost body fat and gained muscle, so it worked for me pretty well - that is until I got tired of the high degree of carb restriction. I couldn’t keep doing it indefinitely. So onward I went.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

6. Next Was the Paleo Diet - Caveman Style

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The Paleo Diet was first promoted by Dr. Loren Cordain Ph.D. and further popularized in the CrossFit community by Robb Wolf. “Paleo” tries to mimic what many believe is the human ancestral, prehistoric diet: meat, vegetables, some nuts, greens, and various natural fats, both saturated and monounsaturated. In a very real sense, Paleo is a “balanced” diet. I got into “eating Paleo” when I started CrossFit back in 2015. Although I wasn’t following it as strictly as some (“strict” paleo excludes or restricts dairy, cereal grains, legumes, refined sugar, refined vegetable oils, and more), it worked pretty well for me to lose body fat and maintain a healthy body fat percentage. I also felt that following the Paleo diet by excluding refined sugar and alcohol helped mitigate some of the inflammatory pain that I had at the time from arthritis in my hip. When I began Paleo, I was desperate to try just about any dietary regimen that promised to reduce pain from inflammation, so for me, there was really nothing to lose. Paleo focuses on healthy, fresh, unprocessed ingredients, so it’s relatively easy and accessible. “Why not do it,” I thought. Beer and wine? Sayonara. But it was no big deal to me to refrain from drinking. The pain in my hip was talking to me 24/7 and I’d do anything to reduce it. Did Paleo help reduce my arthritis pain? I can’t say for sure. That’s hard to measure. But I did get very lean - the leanest I’d ever been without the near-total carb restrictions inherent in the Metabolic Diet.

7. I Also Tried Fasting - Going the Full Monty

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

You’d think that the Paleo Diet would have been the end of the road for me. But being experimental with my own nutrition was part of my character, so I tried full-blown fasting for a couple of brief periods. On the third day of a 7-day fast, I found myself browsing online meat vendors, drooling over photos of fresh T-bones and Striploins. Yikes. I don’t recommend fasting without sufficient preparation, and I’ll never recommend it to my own clients. There are better, healthier, safer ways to manage weight, but as an experiment to see what it feels like to be very hungry for extended periods, fasting will do the trick.

8. Into the Ditch and Out Again

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

In addition to the different diets that I’ve tried and discussed here, there are a couple that I didn’t mention because I’d tried them long before I had to deal with weight loss. They were simply “health experiments.” I was a macrobiotic vegetarian in college, back when the word “vegan” didn’t exist. Believe me when I say that macrobiotic vegetarianism was a tough grind, much more restrictive than a vegan diet. But to paraphrase Samuel Jackson in Pulp Fiction, my girlfriend was a vegetarian, so that pretty much made me a vegetarian too. I also did a diet called “Fit for Life” shortly after college. Its key proponents are Harvey and Marilyn Diamond. I couldn’t sustain the odd “food combining” dogma, so that didn’t last either.

9. This is the #1 Diet for Weight Loss for Me

Mark_Dean_Edwards3minimalist_mark/Instagram

So where have I ended up? Because of my job as a nutrition coach, I keep odd hours. That fits perfectly with a flexible approach. What does that mean in practice? I do periods of Intermittent Fasting several times a week. Now, Intermittent Fasting is NOT a diet per se. It’s an eating pattern that restricts when and how often you can eat. Basically, several days a week I’ll eat all of my meals within an 8-hour window and fast for 16 hours (the “16/8” protocol). The meals I eat are what I would call “Paleo-ish.”

That is, my wife and I eat mostly unprocessed, whole foods: fresh vegetables, meat, some fish, sweet potatoes, rarely bread or pasta, olive oil, avocado oil, and some grass-fed butter, etc. We eat dessert once or twice a week. Tea, coffee, and an occasional glass of wine. But we don’t drink regularly. That’s key. We try to avoid snacking. That’s also a big factor. And we avoid buying “packaged” prepared meals.

We prep our weekly meals as much as possible on weekends to make sure that we know what’s ready to eat or cook when we walk in the door at the end of the work day. I don’t have any difficulty at all with our present eating habits and nutrition. I’ve hit the sweet spot: A flexible approach that resembles Paleo with some tweaks that keep me from craving things not allowed by strict Paleo.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

10. So What’s the Key Takeaway?

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

At the end of the road, the nutritional and dietary successes I’ve had share a common theme: whatever diet you choose has to be sustainable. That’s where you’ll find success in your quest for weight loss and weight maintenance. You have to be able to keep doing it for the rest of your life, or you’re just going to do the yo-yo of weight loss and weight gain. Gradual, steady change is the way forward. This is the approach that I both follow and use with my clients. We gradually move towards healthier food choices that don’t immediately turn their lives upside down. My advice? Avoid the extremes, make small, consistent changes and keep at it every day. That excess weight will come off and stay off.

Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.

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.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.


"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

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

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

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"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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.

Nour T (@nourrtann) is a social media influencer who shares videos about everything from skincare tips to diet and fitness hacks. In fact, she regularly shares about how she lost a whopping 40 pounds in just 5 months. In one of her viral videos Nour reveals that one diet hack in particular has been instrumental in her weight loss journey. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian weighs in.


There Is “One Sustainable” Way to Lose Weight

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

“I'm telling you guys, there is only one thing, one sustainable, realistic thing that actually works when it comes to losing weight and getting to your goals. I worked in a gym for five years, so I tried everything you can think of,” says Nour. “I'm also someone who lost 40 pounds in less than five months, and I've seen people who have tried anything you could think of.”

Calorie Reduction Helps You Lose Weight

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“One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.” Collingwood agrees. “Yes, diets just trick you into eating fewer calories. When you reduce calories to burn more than you are taking in, you will lose weight!”

Related: Kim Kardashian's Trainer Flaunts Washboard Abs in Mirror Selfie. Here's Everything She Eats in a Day.

But the Technique of “Volume Eating” Is the Most Sustainable

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“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. Collingwood agrees that no one likes to eat like a mouse, and “if your eyes can see a larger amount of food, it tells the brain that you are getting a decent portion and that it should feel full.”

You Eat Large Amounts of Low-Calorie Foods

Tara_Collingwood2Diet Diva/Facebook

“You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. “Low-calorie foods tend to have higher water content (fruits and veggies) and also fiber to keep you full longer. You can eat more volume and fill up without contributing a lot of calories,” explains Collingwood.

Related: The #1 Right Way to Lose Lower Stomach Fat

You Eat Half a Portion of Rice or Noodles and the Other Half, a Veggie

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Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half and you're allowing yourself to eat much more vegetables, which are good for you,” she says. “Using cauliflower rice and zucchini noodles in place of all or some of the starchy counterparts can definitely reduce calories and boost nutritional value,” agrees Collingwood.

Or, Make Half the Eggs and Add Lots of Veggies

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“Another example is, let's say you're having eggs for breakfast, you would just add a bunch of chopped vegetables into the scramble mix. Now you're eating so much more, but you added no calories to your meal,” she says. “Adding veggies to your eggs will definitely boost the nutritional content, fiber content and volume by a lot. Your eyes will see a big plate of food but the calories won’t be too high,” Collingwood adds.

Related: 15 Foods That Fight Fat

She Says It Will Help You “Get to Your Goals” Faster

Nour_T_nourrtann2nourrtann/Instagram

“I'm telling you, start volume eating. If you practice volume eating, you will get to your goals without all the added stress, and it's a way that you should want to and can eat for the rest of your life. Yes, all these other things might work and they might work fast, but I've been there and they're not realistic. You'll gain the weight back and you'll just do it all over again. It's unhealthy, it's unrealistic, and it's dumb,” Nour concludes. “Portion size is the problem for many people but they don’t want to eat small portions because they think they won’t be full or will feel deprived. When you can eat a full plate of food, you feel better. When that full plate is mostly veggies, you can feel good about that and still lose weight!” says Collingwood.

💪🔥Body Booster: Volume eating is a great tactic: You get to eat some of your favorite foods paired with some healthier alternatives, allowing you to lose weight while staying satiated.

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 struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.


She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Ilana_Muhlstein2
Ilana Muhlstein
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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.


The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

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Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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

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20 Things to Avoid While on Ozempic
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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.

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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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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.