Skip to content
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.

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

Discover why your blood sugar might be the real reason you can't lose weight.

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.

Jessie_Inchauspe10
Evidence-Based

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

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.


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

The Weight Loss Industry's Billion-Dollar Mistake

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

The Hidden Reason You Can't Stop Eating

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

Why Your Body Fights Against Weight Loss

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

The Truth About Constant Hunger

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

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

The Three Keys to Natural Weight Loss

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

Why Quick-Fix Diets Make Everything Worse

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

The Simple Changes That Transform Your Body

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

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

How to Break Free from Food Guilt

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

The Science-Backed Results

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

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

Your Path to Sustainable Weight Loss

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

More For You

Evidence-Based

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

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.


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

The Weight Loss Industry's Billion-Dollar Mistake

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

The Hidden Reason You Can't Stop Eating

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

Why Your Body Fights Against Weight Loss

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

The Truth About Constant Hunger

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

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

The Three Keys to Natural Weight Loss

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

Why Quick-Fix Diets Make Everything Worse

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

The Simple Changes That Transform Your Body

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

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

How to Break Free from Food Guilt

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

The Science-Backed Results

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

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

Your Path to Sustainable Weight Loss

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

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.

Are you trying to lose weight but aren’t sure how? Dan Go, weight loss and fitness coach and founder of High Performance, successfully lost weight and is helping other people do the same. In a recent viral video, he reveals a few faux pas you might be making that are preventing you from losing weight. “Here are the five weight loss mistakes that have kept me fat and how to fix them,” he says.


Losing Weight Can Be Frustrating

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

“Losing weight can be one of the most frustrating things that you do in your entire life. And a lot of people don't even know the hidden missteps that cause them to keep the weight on in the first place. And social media doesn't make this any easier. If you've ever been on social media, you have seen every single food on a planet being demonized in one way or the other,” he says. “And you've also had people that simplify the process of weight loss by just telling you to eat less and move more, which is as helpful as telling someone who wants to make money to just earn more and spend less.”

However, It’s Probably Because You Are Making Mistakes

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“The truth about losing weight is that you don't have bad genetics, you don't have a slow metabolism, nor are you too old,” he says. “Instead, there are a few hidden mistakes that keep you from losing fat despite all of your hard work.”

Mistake 1: Underestimating How Much Food Is Going Into Your Body

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

“Mistake number one is underestimating how much food was going into my body,” he explains. “When I first started to lose weight, I was eating healthy, but then every time I would step on the scale, I would see the same number, and sometimes I would even see the weight scale go up. I thought my metabolism was getting slow and I was getting too old. Mind you, I was 30 years old at this time. The truth was I wasn't tracking my food properly.”

Count Your Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“Now, one thing I need to mention is that calories are not all that matter, but they still do matter,” he says, admitting that he didn’t realize how many calories he was consuming even though he was eating healthy food. “Now, this doesn't mean that you have to track for the rest of your life, but you do want to get really exact about how much each food looks. And what I mean by that is, putting the raw versions of these foods on a weight scale, and you wanna be tracking it by the grams,” he says. “Also, you'll be so surprised at what slips through the cracks in terms of the things that you snack on, the sauces that you use, and all other forms of just hidden calories that you're not even privy to in the first place.”

Mistake 2: Putting Too Much Emphasis on Cardio and Running

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“My next mistake is something that I see a lot of people doing, which is putting too much of an emphasis on cardio,” he says. He says that he sees a lot of people running to lose weight. “One of the worst ways to lose weight is being in a calorie deficit and using running or cardio as your primary means of exercise,” he says. “Yes, you are going to lose weight, but a significant portion of that weight is gonna be muscle as well.”

Instead, Walk

An athlete with a weight vest trains on the bridgeShutterstock

Instead, he recommends walking 10,000 steps a day. Or, if you are running, you need to supplement with strength training.

Mistake 3: Not Eating Enough Protein

Grilled chicken breasts and vegetablesShutterstock

Mistake number three is not eating enough protein. He explains that when you do this, you might lose body fat and lean mass. “The reality is that when you lose lean mass along with body fat, what happens as a result is your metabolism goes down.”

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

Split Up Protein Intake Throughout the Day

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Protein is the single most important macronutrient when it comes to changing your body composition when it comes to losing weight,” he notes. “When it comes to building a physique, a high protein intake reduces appetite and also balances a lot of weight-regulating hormones. Most importantly, it helps you keep, if not build, all of that hard-earned muscle. Now, in order to maintain muscle, if not build some muscle, you want to keep yourself at 0.8 to one gram per pound of body weight. And you wanna split this up between three to four meals a day. And this is gonna help you go from just losing weight to actually burning body fat.”

Mistake 4: Taking Flexible Dieting Way Too Far

Man eatsShutterstock

The fourth mistake is “taking flexible dieting way too far,” he says. “In the fitness circles, you're going to see a lot of people saying that you need to keep your diet flexible in order to make this thing sustainable. And as long as calories are kept equal, you are going to lose weight regardless of the types of foods that you put into your body.” While he agrees there are benefits, “it doesn't really work well for people who have legit food addictions to the point where they will eat junk food to the level of being in a food coma. It's like telling someone who has a legit food addiction towards chips that they can eat chips as part of their healthy lifestyle is like telling an alcoholic that they can have a shot at bourbon to keep things flexible.”

Set Boundaries and Rules

“If there's anything that I know about addictions, I've dealt with it in my life. It's the fact that abstinence is one of the best tools when it comes to removing addiction from your life,” he admits. “Now, this doesn't mean that your life has to be all about just eating whole foods and single-ingredient foods and all that kind of stuff. What this means is that you should have very hard and set boundaries and rules, especially if food addiction has been an issue in your life. Being flexible is cool when it comes to your diet, but also you have to understand your limits as well, especially if you have ever dealt with any type of food addiction.”

RELATED: Top 20 Superfoods You Should Eat Every Day After Age 50

Mistake 5: Focusing Too Much on Weight Loss

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“Now my final mistake, my fly in the face of everything that I just talked about, which is the concept of just focusing way too much on weight loss,” he says. “Something I realized on my journey to get lean is the fact that I had no control over what the scale told me every single day that I stepped on it. I had no control over my inches. I had no control over these outcomes. The only thing I did have control over was the foods that I was putting into my mouth, the exercises that I was doing, the information that I was taking in to get myself to this place that I needed to be.”

Instead, Focus on Your Healthy Lifestyle

“Something I realized is that the more you obsess about outcomes, the more you invite anxiety into your life. And this is because you're trying to control something that you just don't have any control over. My biggest win when it came to this whole getting in shape process was letting go of even trying to lose weight in the first place and putting the focus on the person that I was becoming and the lifestyle that I was creating,” he admits. “So that weight loss or getting lean or burning body fat was just a byproduct of my behaviors and actions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

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.

We all have that one friend who spends hours in the gym and claims to eat the perfect diet, yet still can't lose weight. Maybe you're that friend. While you might blame genetics, Will Tennyson, a fitness enthusiast, and YouTube star with over 3 million subscribers, has news for you: "Getting in the best shape of your life and being the best version of yourself is not one of them." Read on to discover the hidden mistakes that could be sabotaging your weight loss journey—and learn exactly how to fix them.


Mistake #1: Trusting 'Healthy' Labels Without Checking Facts

"The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits," says WebMD. Will demonstrates this in his post with the muffin trap: "People see muffins as a light snack or a side for some reason, but there are more calories in muffins than there are in actual McMuffins." A standard blueberry muffin packs around 430 calories—more than a sausage McMuffin. Adding a "simple" caramel latte brings another 290 calories and 40g of sugar.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Mistake #2: Ignoring Portion Sizes

WebMD emphasizes that "Food servings have grown larger and larger over the years." They recommend specific portion guidelines: "A cup of fruit should be no larger than your fist, an ounce of cheese is about the same as the size of your thumb from base to tip, and 3 ounces of meat, fish, or poultry is about the size of your palm." Will adds that even healthy foods can become problematic when portions aren't controlled.

Mistake #3: Drinking Your Calories

"While they are convenient and simple, they pack a lot of calories—200 calories for one cup," Will notes about smoothies. WebMD advises to "avoid 'empty calories'" and "steer clear of sugar-containing sodas and fruit drinks." Will emphasizes, "Some things in life are not about getting things down easy."

Mistake #4: Falling for the 'Natural' Food Trap

"Fresh fruits are always better than their dried counterparts," Will warns. He demonstrates how dried mango contains 140 calories in just a quarter cup. "It's just like your fruit steps into an ice bath. It just shrives up—a lot less volume for the amount of calories. This is practically candy. It's super addicting, and you think it's healthy because it's fruit? No, put it back."

RELATED:7 Budget Protein Foods This Chef Always Buys at Costco

Mistake #5: Assuming All Salads Are Diet-Friendly

"Just because it's on a bed of lettuce doesn't mean it's good," Will cautions about his 700-calorie "healthy" salad. WebMD suggests to "Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods." Will adds humorously, "Salads are great if you're hungry and you want to stay that way."

Mistake #6: Going Through the Motions at the Gym

"Just being here isn't enough," Will states. While WebMD recommends "Exercise at least 150 minutes each week," Will emphasizes quality: "Every single set should be pretty close to failure, like RPE 8 and above. If you're not going that hard, there's really no point." He adds, "Don't be a Tommy texter. Use this time for you. You're literally in here for 45 minutes to one hour. Use this time to invest into yourself."

Mistake #7: Misunderstanding 'Healthy' Snacks

Will demonstrates how trail mix can be deceiving: "I usually find trail mix to be just an inconvenient way to eat M&Ms. You throw on a season of Young and the Restless, I could go through that bag two times over... before you know it, you're a thousand calories deep in trail mix." WebMD suggests healthier alternatives: "Snack on berries. Dark berries are rich in healthy antioxidants. They're also low in calories and fat and high in fiber."

RELATED:Fitness Skeptic Walked 90 Days to Get Back in Shape

Final Word

"There is so much information out there," Will concludes, "and it is really hard to pick what information to actually trust. But I will say this: when it comes to nutrition, find your calories, hit your protein. When it comes to your fitness, lift some weights and get moving. But whatever you do, give it your all. And the secret to life is having balance in whatever you do. And when you have that, you're pretty much unstoppable." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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.

Struggling with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.


Mistake 1: Not Understanding How Belly Fat Works

"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."

The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."

Mistake 2: Waiting Too Long to Address the Problem

Nurse,,Elderly,Patient,And,Blood,Pressure,In,House,,Retirement,HomeShutterstock

"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.

Mistake 3: Not Tracking Your Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."

Mistake 4: Relying on Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."

Mistake 5: Avoiding Strategic Fasting

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

May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.

Mistake 6: Doing the Wrong Type of Exercise

young sporty woman shoulder pain from workout in the gymShutterstock

The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."

Mistake 7: Focusing Only on Ab Exercises

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."

Mistake 8: Ignoring Your Saturated Fat Intake

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.

Mistake 9: Not Activating Your AMPK

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.

Mistake 10: Overlooking Temperature's Impact on Fat Loss

Beautiful young woman getting local cryotherapy therapy in cosmetology clinic. Beautician applying cold nitrogen vapors to the face of woman.Shutterstock

"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Mistake 12: Not Timing Your Protein Right

Cooking juicy beef steak by chef hands on dark black background with copy space for text menu or recipe.Shutterstock

"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."

Mistake 13: Underestimating the Impact of Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."

Mistake 14: Neglecting Your Gut Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive, MD
Doctor Reveals 5 Most Common Diet Mistakes You Are Making While on Ozempic
Copyright medfreemaintenance/Instagram
Expert-Recommended

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

Are you taking a GLP-1 and want to maximize weight loss? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals crucial morning habits to promote weight loss while on the drug. “My 6 Ozempic morning non-negotiables as a physician and GLP-1 expert,” she writes. “As a physician and GLP-1 nutrition expert, mornings are where the magic happens. If you’re on Ozempic (or any GLP-1), here’s what I do… and you can too… every morning to keep my metabolism humming, prevent side effects, and stay on track.”

Hydrate

“Hydration is key!” says Dr. Olive. “Start your day with water to stay hydrated and avoid constipation (a common GLP-1 side effect). On workout days, I mix in pre-workout for an energy boost!”

Amp Up Protein Intake

Young beautiful woman holding fresh egg at home with angry face, negative sign showing dislike with thumbs down, rejection conceptThe Healthiest and Unhealthiest Ways to Cook Your EggsShutterstock

Start your day with an ample serving of protein. Dr. Olive recommends 30g of protein at breakfast. “Most women struggle to hit their protein goals, and skipping breakfast makes it even harder. Bonus: breakfast is the easiest meal to sneak in extra protein!” she writes.

Don’t Skip Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

“Never skip breakfast,” urges Olive. “You’ve gotta eat enough. Losing weight too fast puts you at risk for muscle loss—and we want to burn fat, not muscle! PLUS, eating breakfast is exactly what prevents afternoon and evening cravings and snacking!”

Strength Train

Gym, woman and weight lifting with barbell for workout, strength and muscle endurance for wellness. Female bodybuilder, resilience and body goals with training, exercise and fitness progressShutterstock

“Strength train 3-5 days a week,” she continues. “This is a non-negotiable for long-term fat loss, maintaining lean muscle, and boosting metabolism. I’m doing our GLP-1 Workouts right now! Push your last reps of your last sets to near failure.”

Don’t Hit Snooze

She has good night's sleep​Prioritize Quality SleepShutterstock

“Never hit snooze,” says Olive. “Pro tip: Get up at the same time every day. Starting your morning on time sets the tone for a productive day.”

Complete a Single Win

Hand writing in journal with coffee mug​De-StressShutterstock

“Morning quick wins” are also helpful. “A simple habit (like making your bed, journaling, tidying your space, drinking a big glass of water) builds momentum and makes the rest of the day feel more manageable,” she says.

Bottom Line

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.​Maintain Long-Term SuccessShutterstock

Simple habits stack up and help you win big. “These 6 habits are small but mighty. They’ve made a HUGE difference in my own results and for the women I coach on GLP-1s,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Annie Lampella KetoFocus
3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
Copyright KetoFocus/YouTube
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 weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

Cottage Cheese Berry Bowl

Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

Spicy-Sweet Crunchy Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

When cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

Cheese Puffs That Surprise

Cheese collection, pieces of aged British cheddar cheese close up​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)Shutterstock

Don't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

Protein-Packed Pasta Bites

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Transform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

Strawberry Yogurt Dessert

Strawberry Yogurt​5. Flavored YogurtsShutterstock

Satisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

Almond Butter Protein Mousse

Raw Organic Almond Butter on a Background

Shutterstock

When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

Smart Shopping for Protein Success

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Finding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

Meeting Your Daily Protein Goals

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Setting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

Why Protein Matters for Weight Loss

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

Protein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

Balancing Macros for Success

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.​Teriyaki Salmon & RiceShutterstock

Finding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

Turning Snacks into Meal Components

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,A​6. Cottage CheeseShutterstock

These high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Emma Anders
I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
Copyright Dr Emma Anders/YouTube
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.

Like millions struggling with weight loss, Dr. Emma Anders tried countless diets before finding something that actually worked. Her dramatic 50-pound weight loss journey offers valuable insights for anyone fighting the battle of the bulge. Read on to discover her honest account of what really happens when a doctor becomes the patient.

My Body Finally Responds Normally to Food

Dr Emma AndersI’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest UpdateCopyright Dr Emma Anders/YouTube

Dr. Anders noticed immediate changes after starting Mounjaro. "I definitely feel healthier just for taking it," she explains in her post. The medication allowed her to maintain a calorie deficit without feeling terrible or unable to function. Within weeks, she began experiencing proper fullness signals after eating—something that had been missing before.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

You Don't Need to Count Every Calorie

Calorie,Counting,Calculator.,Diet,.Shutterstock

Freedom from constant calorie tracking has been liberating for Dr. Anders. "I could not imagine a life more tedious than one where I have to track calories," she admits. Instead of obsessive counting, she estimates consuming between 1,000-1,500 calories daily, with some natural variation based on her body's signals. The medication helps her maintain this balance effortlessly.

Your Hunger Signals Will Change

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

The improvement in mind-body connection has been transformative, according to Dr. Anders. "I have a much better mind-body connection because of the Mounjaro," she shares. Before treatment, her body constantly demanded "more, more" regardless of actual need. Now she can truly hear what her body is asking for, allowing her to respond appropriately to genuine hunger.

Your Relationship With Processed Foods May Shift

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

One surprising change was Dr. Anders' evolving food preferences. "I'm going more and more for whole foods and getting rid of as much ultra-processed food from my diet as I can," she reveals. Her body now responds differently to food types—processed foods provide immediate fullness but leave her hungrier the next day, while whole foods create better baseline hunger control.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Can Still Enjoy Food While Losing Weight

scones on a white plate, a jar of strawberry jam and a cup of tea on a gray background

Shutterstock

Unlike previous diet attempts, Dr. Anders hasn't put her life on hold while losing weight. "I've never said 'I'm on a diet now, let's not enjoy life, wait till I'm thin then we enjoy life,'" she explains. Instead, she's made sustainable changes while still enjoying occasional treats like scones with jam and cream during family trips.

Rethink Your Weight Loss Goals

Body Mass Index, BMI formula written on adhesive notepaper background. Health care concept.Shutterstock

As her journey progressed, Dr. Anders' goals shifted significantly. "My goal is no longer weight related," she shares. Having reached a healthy BMI of 25 (down from 34), she now focuses on eating more whole foods, feeling her best daily, and developing a sustainable relationship with food that allows for social enjoyment—a major shift from purely numbers-based targets.

Your Clothing Size Will Change Dramatically

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.​The Power of AccountabilityShutterstock

The physical transformation has been remarkable. "I've gone from a dress size 20 being very tight to a size 10 being quite snug," Dr. Anders notes. This nine-size drop occurred over just three months, forcing her to completely overhaul her wardrobe. Fortunately, she had kept her smaller clothes from her twenties, many still with tags attached.

Side Effects Can Be Manageable

Dizzy Woman With Balance Loss. Vertigo Disorder12 Signs You’re Eating Too Much ProteinShutterstock

Dr. Anders experienced just one persistent side effect on Mounjaro. "I only ever have one side effect on Mounjaro and that is going dizzy when I stand up," she explains. This postural hypotension has become more noticeable over time, requiring her to stand and count to ten before moving when getting up at night—a small price to pay for the benefits she's experienced.

RELATED:20 Possible Ozempic Side Effects

You May Not Need to Increase Your Dose

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Interestingly, Dr. Anders has maintained her initial low dose throughout her journey. "I am still on 2.5 milligrams of Mounjaro. I haven't increased my dose because I am losing weight on 2.5 milligrams," she clarifies. This contradicts the common assumption that higher doses are always better—her experience suggests finding the minimum effective dose may reduce side effects while still delivering results.

Exercise Can Wait Until You're Ready

Woman runningShutterstock

Dr. Anders initially paused her exercise routine when starting Mounjaro. "I didn't exercise for the first time in years for the first few weeks," she admits. This strategic decision helped her adapt to the medication's effects before introducing additional variables. Once adjusted, she gradually reintroduced running and weightlifting, finding it complemented her new eating patterns.

Weekly "Shock" Days Keep Your Metabolism Active

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

To prevent metabolic slowdown, Dr. Anders incorporates regular higher-calorie days. "If you go into a calorie deficit for any length of time, our bodies adapt by burning fewer calories," she explains. These strategic "shock" days—typically once weekly—help maintain her metabolic rate while providing psychological benefits, reminding her that "not every day needs to be a diet day."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Ultimate Goal: Eliminating Processed Foods

Depressed woman eats cake. Sad unhappy woman eating cake. Sad woman eating sweet cake. Close up of woman eating chocolate cake. food, junk-food, culinary, baking and holidays conceptShutterstock

Dr. Anders' next experiment involves a month without processed foods. "For the whole of February I only want to eat unprocessed food and see what happens," she reveals. This challenge isn't about weight loss but discovering if eliminating processed foods might normalize her hunger signals completely—potentially even allowing her to maintain her results without medication long-term.Remember: Weight loss medications affect everyone differently. What worked for Dr. Anders may differ from your experience. Always consult with healthcare professionals before starting any medication or weight loss program. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.