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

Coach Reveals 7 Habits Keeping You “Skinny Fat”

Burn fat by correcting them.

Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Lea Dombrowski Lea_Dombrowski
Copyright lea_dombrowski/instagram
Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Nutrition & Diet

Are you skinny but can’t seem to tone up? Skinny fat is a term that many people use to describe this. If you connect with the term, there is something you can do about it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent post, she reveals a few recommendations for turning it around. “7 big mistakes that are keeping you skinny fat,” she writes. “Losing fat isn’t about luck—it’s about strategy. These habits might be holding you back.”

Your Workouts Are Ineffective

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

“Your workouts aren’t effective” could be the first reason why you are skinny fat. “Going to the gym isn’t enough—you need to be training SMART. Are you lifting heavy enough? Doing the RIGHT exercises for your goals? If not, you’re leaving results on the table,” she says.

You Snack Too Much

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

The second habit is snacking too much instead of eating real meals. “Snacking all day keeps you in a calorie surplus without even realizing it. Instead, stick to 3 balanced meals with protein, fiber, and healthy fats,” she says.

You Drink Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Another reason? “You’re drinking your calories,” she says. “Alcohol, sugary coffee, juices, and even ‘healthy’ smoothies can pack hundreds of calories without keeping you full. Food keeps you satisfied—drinks just leave you hungry.”

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

You Eat Out Too Much

Young beautiful hispanic woman eating at the restaurantShutterstock

If you eat out too often, “yes, even on weekends,” she says, it could be keeping you skinny-fat. “Restaurant meals are LOADED with extra oils, butter, and hidden calories to make them taste amazing—but they can wreck your progress. Stick to home-cooked meals most of the time.”

You Don’t Move Enough

Young adult woman walking up the stairs with sun sport background.

Shutterstock

Another reason is that you’re not moving enough. “If you’re sitting all day, fat loss will stall. Get 6-10k steps daily, take the stairs, do jumping jacks, and just MOVE more,” she says.

Your Eating Habits Are inconsistent

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

If your eating habits are all over the place, it could keep you from toning up. “Skipping meals one day, overeating the next, constantly changing calories—this confuses your metabolism and makes fat loss harder. Consistency is key,” she says.

You Don’t Have a Strategy

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Her last habit to correct? “You don’t have a strategy for your nutrition & workouts: Guessing won’t get you results. Winging it with random workouts and ‘eating healthy’ isn’t enough. You need a custom plan built for YOUR body, metabolism, and goals,” she says. “When you have the RIGHT plan, your body becomes a fat-burning machine. Stop spinning your wheels—get a strategy that actually works.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Coach Reveals 7 Habits Keeping You “Skinny Fat”

Lea Dombrowski Lea_Dombrowski
Copyright lea_dombrowski/instagram
Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you skinny but can’t seem to tone up? Skinny fat is a term that many people use to describe this. If you connect with the term, there is something you can do about it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent post, she reveals a few recommendations for turning it around. “7 big mistakes that are keeping you skinny fat,” she writes. “Losing fat isn’t about luck—it’s about strategy. These habits might be holding you back.”

Your Workouts Are Ineffective

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

“Your workouts aren’t effective” could be the first reason why you are skinny fat. “Going to the gym isn’t enough—you need to be training SMART. Are you lifting heavy enough? Doing the RIGHT exercises for your goals? If not, you’re leaving results on the table,” she says.

You Snack Too Much

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

The second habit is snacking too much instead of eating real meals. “Snacking all day keeps you in a calorie surplus without even realizing it. Instead, stick to 3 balanced meals with protein, fiber, and healthy fats,” she says.

You Drink Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Another reason? “You’re drinking your calories,” she says. “Alcohol, sugary coffee, juices, and even ‘healthy’ smoothies can pack hundreds of calories without keeping you full. Food keeps you satisfied—drinks just leave you hungry.”

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

You Eat Out Too Much

Young beautiful hispanic woman eating at the restaurantShutterstock

If you eat out too often, “yes, even on weekends,” she says, it could be keeping you skinny-fat. “Restaurant meals are LOADED with extra oils, butter, and hidden calories to make them taste amazing—but they can wreck your progress. Stick to home-cooked meals most of the time.”

You Don’t Move Enough

Young adult woman walking up the stairs with sun sport background.

Shutterstock

Another reason is that you’re not moving enough. “If you’re sitting all day, fat loss will stall. Get 6-10k steps daily, take the stairs, do jumping jacks, and just MOVE more,” she says.

Your Eating Habits Are inconsistent

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

If your eating habits are all over the place, it could keep you from toning up. “Skipping meals one day, overeating the next, constantly changing calories—this confuses your metabolism and makes fat loss harder. Consistency is key,” she says.

You Don’t Have a Strategy

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Her last habit to correct? “You don’t have a strategy for your nutrition & workouts: Guessing won’t get you results. Winging it with random workouts and ‘eating healthy’ isn’t enough. You need a custom plan built for YOUR body, metabolism, and goals,” she says. “When you have the RIGHT plan, your body becomes a fat-burning machine. Stop spinning your wheels—get a strategy that actually works.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Morning Mistakes “Keeping You Fat”

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 05, 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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Are your morning habits preventing you from losing weight? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals some of the things you might be doing in the morning that are keeping you from achieving your weight loss goals. “7 morning mistakes that are keeping you fat and low energy,” he writes in the post.

Drinking Coffee Immediately

What is the first morning habit you should avoid? Drinking coffee first thing in the morning. “Your body naturally releases cortisol (stress hormone) in the morning to wake you up. Drinking caffeine immediately upon waking can spike cortisol further leading to dips in energy later. Fix it: Wait 30-60 minutes after waking before drinking coffee,” he says.

Eating a Sugary Breakfast

Eating a sugary breakfast is the second habit. “Cereal, pastries, or flavored yogurt cause a rapid spike in blood sugar, followed by a crash, making you hungrier and more tired. Fix it: Start the day with a high protein breakfast, like scrambled eggs” he says.

Not Drinking Water

Rise and hydrate. “Not drinking water,” is habit three. “You’ve just gone 7+ hours without drinking water. Dehydration can mimic hunger and fatigue, making you overeat and feel tired,” h says. “Fix it: Drink 500ml–1L of water in the morning to hydrate, reduce hunger and feel more energized.”

Poor Sleep Routine

Another habit to avoid? A poor sleep routine. “Your morning starts the night before. Get 7+ hours of quality sleep to reduce cravings, energy crashes and stress hormones spikes,” he says. “Fix it: Set a cutoff time for food (7 PM is ideal) so digestion does not disrupt your sleep and create a consistent sleep schedule.”

RELATED:20 Superfoods for People Over 50

Checking Your Phone First Thing

Next on his list is checking your phone first thing in the morning. “Looking at your phone immediately can lead to stress, anxiety, and overstimulation. It puts your brain into reactive mode instead of starting your day with focus,” he explains. “Fix: Delay phone use for 30-60 minutes after waking and focus on hydration, movement, or mindfulness like Morning Pages.”

Hitting Snooze

Don’t hit snooze! “When you hit snooze, you restart your sleep cycle but don’t complete it, leaving you feeling more groggy,” he says. “Fix it: Get up on the first alarm and expose yourself to bright light ASAP (sunlight or light therapy lamp).”

Not Taking a Morning Walk

The final mistake? Not taking a morning work. “Morning movement + sunlight improves circadian rhythm, energy, and mood. Exposure to natural light early in the day boosts serotonin (which later converts to melatonin for better sleep),” he says. “Fix it: A short 15-30 minute walk gets blood flowing, wakes you up, and supports fat loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. “These tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. “Make protein your best friend,” she writes. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. “Stop underestimating how important sleep is. Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio “as a tool instead of solely doing cardio,” she explains. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Consume Whole Foods

Next, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take It One Day at a Time

Her last tip to simplify weight loss? “One day at a time,” she suggests. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Behaviors Are Preventing You From Losing Weight

Lea Dombrowski Lea_Dombrowski
​You Eat Out Too Much
Copyright lea_dombrowski/instagram
Leah Groth
By Leah GrothMar 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
Follow:
✓Evidence-Based

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

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

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

Are you failing to achieve your weight loss goals? Some of your behaviors might be keeping you from slimming down. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a new post, she reveals things that could hold you back. “10 behaviors that are preventing you from losing weight,” she says. “If you have been trying to lose weight but are staying stagnant or even gaining weight these 10 behaviors might be the issue.”

You’re Overeating “Healthy” Foods

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Many people believe they are eating healthy, when it’s preventing them from losing weight. “Just because something is healthy (avocados, nuts, olive oil, dark chocolate) doesn’t mean you can eat unlimited amounts,” she says.

You’re Drinking Your Calories

a man person making latte art in a cup of coffee.Shutterstock

Drinking your calories is another common mistake. “Smoothies, lattes, juice, and alcohol can pack in hundreds of hidden calories without keeping you full,” she writes.

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

You’re Not Eating Enough Proteins

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

You need to be eating enough protein if you want to lose weight. “If your meals are low in protein, your hunger and cravings skyrocket, making it way easier to overeat on carbs and fats,” she writes.

You’re Snacking Too Often

Almonds pour from wood CupShutterstock

Snacking can also be a culprit. “Even if it’s a handful of almonds, a protein bar, or fruit, frequent snacking keeps insulin elevated, making fat loss harder,” she says.

You’re Sleeping Less Than 7 Hours

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

Make sure to get enough rest. “Lack of sleep messes with hunger hormones (ghrelin and leptin), making you hungrier and more likely to crave sugar and junk food,” she writes.

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

You’re Doing Too Much Low Impact Cardio

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

You might be doing cardio to lose weight, but there’s a chance you are overdoing it. “Hours of walking or jogging can increase hunger and cortisol, making you eat back all the calories you burned. Strength training is key,” she says.

You’re Not Tracking Your “Little Bites”

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Eating food here and there might not seem like a big deal, but it could be adding up. “A few bites of your kid’s food, a taste while cooking, a few chips while watching TV—it adds up fast without you realizing it,” she writes.

Not Paying Attention to Movement

Back view of a hipster girl walking on city streetShutterstock

Are you moving enough? “Start taking more opportunities to get moving! Take the stairs, go on a walk during your lunch break, and stay active,” she says.

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

You’re Stressed 24/7

Stressed unhappy woman touching forehead, suffering from strong headache or chronic migraine

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Stress isn’t good for your waistline. “Chronic stress raises cortisol, which increases cravings for sugar, makes your body hold onto fat, and can lead to binge eating,” she writes.

Not Having a Game Plan

Happy successful sportswoman raising arms to the sky on golden back lighting sunset summer. Fitness athlete with arms up celebrating goals after sport exercising and working out outdoors. Copy space. sunrise, sunset

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“If you have been winging it with your nutrition and fitness that could be causing no results! Make a plan and stay consistent with it, that is key,” she concludes. “Little changes can honestly make the biggest difference when it comes to weight loss, so make some tweaks and see how things change!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

3 Habits That Slow Down Your Progress at the Gym

Barbi Kvisz barbikvisz
Copyright barbikvisz/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you working out regularly but not getting the results you want? You could be making some common but fixable mistakes. Barbi Kvisz is a fitness trainer and online coach who helps “women lose fat and tone up sustainably,” according to her Instagram bio. In a new post, she discusses the mistakes in her routine that kept her from achieving her body goals. “These 3 Habits Held Me Back,” she writes.

She Could Have Made Progress Faster If She Hadn’t Made Them

“If I’d known better, I could’ve made so much more progress early on in my fitness journey. So I wanted to share what not to do so you don’t make the same mistakes I did,” she writes.

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

Not Timing My Rests

The first mistake she made was not timing her rests. “Which often meant scrolling on my phone or chatting… and It made my workouts drag on, and I wasn’t challenging my muscles enough. I was always wondering why my workouts took so long,” she said.

What She Did

What did she do to fix the mistake? “I started timing my rests. 60 seconds for most lifts and 90 seconds for heavier sets. My workouts became more efficient, and my progress sped up!” she explains.

Going to the Gym Hungry

Another mistake she made? Going to the gym hungry. “I used to think working out on an empty stomach would burn more fat. Instead, I felt weak, unmotivated, and barely finished my workouts and also the amount of times I felt nauseous wasn’t fun,” she said.

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

What She Did

What did she do instead? “I started eating a small snack with carbs and protein before the gym, ( Greek yogurt + fruit, oatmeal + protein powder) My energy skyrocketed, and my lifts improved! I felt much stronger and saw results,” she says.

Skipping Warm-Ups

The third workout mistake she made was skipping warm-ups. “I used to jump straight into heavy lifts without warming up. I’d feel stiff, and sometimes I’d actually cause injury, which then I had to take days off the gym,” she says.

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

What She Did

Instead, she incorporated a warm up into her routine. “I started dedicating 5–10 minutes to warming up with dynamic stretches and mobility work,” she says.

FIxing These Small Things Will Make a Huge Difference

The moral of the story? “Fixing these small habits made a huge difference for me. If you’re feeling stuck, take a look at your own routine. Have you done any of these habits?” she writes.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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