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Coach Lost 35 Pounds After Identifying These 5 High Cortisol Signs

Plus, tips on how to correct your cortisol

Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Are you struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. “5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

“There were signs,” she says in the post. “I didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

RELATED: This Is Exactly How to Lose Body Fat This Year

1. Extreme Exhaustion

Extreme exhaustion is the first sign. “I would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. “Every time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. “I was gaining weight by breathing air 🤣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. “Regardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, “but out of no where,” she says. “I had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. “Ditch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. “Getting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. “Do you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. “Drinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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Fitness & Workouts

She Lost 35 Lbs: 5 High Cortisol Signs

Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. “5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

“There were signs,” she says in the post. “I didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

RELATED: This Is Exactly How to Lose Body Fat This Year

1. Extreme Exhaustion

Extreme exhaustion is the first sign. “I would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. “Every time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. “I was gaining weight by breathing air 🤣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. “Regardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, “but out of no where,” she says. “I had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. “Ditch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. “Getting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. “Do you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. “Drinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Smartnews Feed

Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

MSN Feed - Slideshow

Coach Lost 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

Coach Lost 50 Lbs by Making These 15 Changes

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you struggling to lose weight? It might be time to change some of your health habits. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new social media post, she reveals the changes she made to lose weight. “I’ve lost 50 lbs over the last 3 1/2 years and totally transformed myself to have a lean, strong + healthy mom bod,” she writes. “Here’s what changed.”

No More Quick Fixes

The first thing she did was stop relying on quick fixes. “I stopped wasting time + money + energy on quick fixes. The constant back & forth and always searching for the next best thing was exhausting me more than I even knew,” she writes.

She Changed Her Mindset

She also changed her mindset and turned her thinking around. “I stopped believing other people were ‘lucky’ or had it easier than I do,” she says.

She Stopped Making Excuses

Another major change she made? “I stopped making excuses,” she wrote.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Started Being Accountable

She also started being accountable. “I committed to an approach and a coach - and wow the accountability was everything I needed,” she said.

She Got Her Priorities in Order

She got her priorities in order. “I started focusing on what I wanted MOST vs what I wanted in the moment,” she said.

RELATED: This Is Exactly How to Lose Body Fat This Year

She Committed to Her Habits

She committed to her habits. “I focused hard on nailing my daily habits and routines. This ended up being critical to carry me through tough times,” she says.

She Didn’t Listen to Outside Noise

She also didn’t listen to outside chatter. “I drowned out the noise and stayed in my lane - NO MATTER WHAT,” she writes.

Boundary Setting

Boundary setting was instrumental in her success. “I learned how to set boundaries,” she writes about her eighth habit.

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

She Stopped Cheating

She also didn’t allow herself to feel entitled to cheat days. “I stopped treating every weekend and holiday and vacation and girls night out and date night and party like an excuse to go off the rails,” she writes.

She Stopped Treating Herself to Junk and Booze

She stopped using junk food and booze as a crutch. “I learned I don’t need junky food and a lot of alcohol to have an amazing time,” she says.

She Stopped Trying to Out Exercise a Bad Diet

“I stopped trying to use exercise as a way to outdo a bad diet. Instead exercise and nutrition work together,” she says about her eleventh change.

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

She Stopped Labeling Food as Good or Bad

She also changed the way she looks at food. “I stopped thinking of foods as good or bad and eliminated the concept of a ‘cheat meal,’” she says.

She Started Walking

She also started getting her steps in. “I started walking - a lot,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Changed Her Relationship with Alcohol

She stopped drinking her calories and relying on booze. “I totally changed my relationship with alcohol,” she says.

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

She Prioritized Self-Care

Finally, she started prioritizing self-care. “I realized that taking care of myself as a mom isn’t a luxury, it’s a necessity. I am 1000% a better mom and wife now that I feel good & strong & healthy in my own skin,” she writes.

She Took the Timeline Away

“And this is a big big one and it didn’t happen until I had already lost a chunk of weight and started to feel really good about myself ….I took the timeline away and started really loving the whole process. I stopped wanting to be smaller and I started wanting to be stronger,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Things to Know Before Taking Ozempic

Dr Sophie GP
Copyright Dr Sophie GP/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

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

The Celebrity Connection

Khloe Kardashian at the Cosmopolitan's 50th Birthday Celebration held at the Ysabel in West Hollywood, USA on October 12, 2015.

Shutterstock

"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock

"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

Man having chest pain - heart attack, outdoors​Myth 4: Fat Is Bad For Your HeartShutterstock

"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom

Shutterstock

"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

Endocrinologist examining throat of young woman in clinic. Women with thyroid gland test . Endocrinology, hormones and treatment. Inflammation of the sore throat

Shutterstock

"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

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

It's Not a Forever Solution

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fat​Creating Sustainable HabitsShutterstock

"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.​DinnerShutterstock

"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Avoids These 10 Foods to Stay Lean All Year Long

Diarmid Murphy murphysmethods_onlinecoach
​Skipping Meals
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Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
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The good news? You can slim down by eating delicious food. The bad? You might have to ditch some of your favorite ones. Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle with sustainable methods. In a new post, he gets real about his own nutrition plan. “Foods I avoid to stay lean all year round,” he captioned the Instagram post.

“When trying to get lean there are no foods you must completely avoid,” he writes. “And I do still enjoy these foods in moderation… But some make it much harder to stay in a calorie deficit due to their high calorie density, low satiety, or ability to trigger overeating. So you got to be weary of them.”

Highly Processed Foods

The first category on his list? Highly processed foods, “like fast food, pastries, and deep fried items pack a ton of calories with little nutritional value, making it easy to overconsume without feeling full,” he explains.

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

Sugary Drinks

He also avoids drinking his calories. “Sugary drinks, fruit juices, and excessive alcohol add empty calories without providing satiety, so it’s best to minimize them,” he writes.

Highly Calorie Coffee Drinks

Another beverage no-no? “High calorie coffee drinks like fancy lattes, frappuccinos, and creamy coffees from cafés can easily pack 300-600 calories due to added syrups, cream, and full fat milk,” he says.

Cheese and Fatty Dairy

“Cheese is delicious but very high in calories per gram, meaning just a small amount can add up quickly,” he says. “Full fat dairy like heavy cream and full fat yogurt can also be sneaky sources of extra calories.”

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

Ultra Processed Snacks

Don’t cave and munch on unhealthy snacks. “Ultra-processed snacks like crisps, biscuits, and sweets are engineered to be addictive and are often loaded with refined carbs and unhealthy fats that spike hunger,” he writes.

Fatty Spreads, Sauces, and Dressings

Be careful of condidiments. “High fat spreads, oily dressings, and creamy sauces can turn a low calorie meal into a calorie bomb, so portion control is key,” he says.

“Healthy” Nuts, Seeds, Granola, and Even Avocado

Sometimes, “healthy” foods aren’t good for weight loss. He says that “healthy” high-calorie foods like nuts, avocados, and granola “are fine in moderation but can add up fast if not tracked properly.”

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Conclusion

The bottom line? It’s all about moderation. “Instead of thinking about avoidance, focus on high protein, high volume foods that keep you satisfied while staying within your calorie target,” he writes. 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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