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Nutrition & Diet

Coach Reveals 7 Morning Mistakes “Keeping You Fat”

Are you guilty of any of them?

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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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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Nutrition & Diet

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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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.

Nutrition & Diet

Coach Reveals 7 Habits Keeping You “Skinny Fat”

Lea Dombrowski Lea_Dombrowski
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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.

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

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“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

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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

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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

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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

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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

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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

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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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Coach Reveals 5 Nutrition Mistakes You Are Making Messing with Your Weight Loss

Randy Kotey flattummycoach
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Leah Groth
By Leah GrothMar 11, 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 you trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

Randy Kotey flattummycoach

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You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

Relying on Low-Fat or Diet Foods

Randy Kotey flattummycoach

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You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

Randy Kotey flattummycoach

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One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. 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.

Overeating Healthy Fats

Randy Kotey flattummycoach

Copyright flattummycoach/Instagram

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

Drinking High-Calorie Beverages

Randy Kotey flattummycoach

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Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
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Leah Groth
By Leah GrothFeb 18, 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.

Are you making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

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

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Fat Loss Myths That Will Help You Lose Fat

Emma Storey Gordon esgfitness
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Leah Groth
By Leah GrothMar 09, 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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✓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 but can't seem to sift through all the fat loss facts versus myths? Emma Storey Gordon is a fat loss coach and social media influencer who helps her clients lose fat and keep it off. In a new social media post, she pops the lid on a few weight loss myths circulating on the web. “3 fat loss myths that will help you lose fat,” she writes. “There are a lot of myths around fat loss & many of them stick around because they do work. Just not for the reasons being claimed,” she explains.

Starvation Mode

The first myth is the starvation mode. “This is the idea that you can eat too little to lose weight. On a physiological level, this isn’t true…if it was, then no one would starve,” she writes. “But on a behavioral level, this can certainly be true in the sense that setting your calories too low inevitably ends in you overeating and/or giving up and thus not adhering to a calorie deficit long term. If people believe in starvation mode, then they will often eat more, adhere to the diet, and get better results.”

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

You Aren’t Losing Weight Because You’re Building Muscle

Myth two is that you aren’t losing weight because you’re building muscle. ”The truth is that although some fat loss can be masked on the scale by muscle building, if you are losing a significant amount of fat you will lose weight (long term),” she writes. ”This is because your rate of fat loss is going to be faster than your rate of muscle gain. Even if your fat loss is pretty slow! e.g you are certainly not going to be building 0.5lbs of muscle every week (sorry, this information is painful for me too) This myth is useful as it stops people freaking out about the scales!!!”

You Shouldn’t Eat After 6 PM

The third and final myth? You shouldn’t eat after 6 p.m. “Food has the same caloric value before and after 6 pm,” she says. “However, the evening is also the time that most people go off track with their diet. So having a rule of not eating after 6 p.m. will likely help you stick to your diet and avoid mindless eating in front of the TV.”

And, to Reduce Calories Without Tracking, Don’t Drink Your Calories

In another post, she reveals 6 ways to reduce your calories without tracking. ”You don’t NEED to track calories to lose weight. Here are some quick and easy wins,” she says. The first? “Reduce liquid calories from drinks - that means milky/fancy coffees, fizzy drinks, ALCOHOL.”

Swap Out Your Starch

She also recommends swapping out carbs. “Swap half your starchy carb portion for salad or veg - This will save you calories without dropping food volume,” she writes.

Swap Sauces for Spice

Don’t fall victim to high-calorie sauces. “Swap sauces for spices,” she suggests. “No need to have bland food but mayo/ketchup/sweet chilli sauce can add a shed load of calories toy our meals if you aren’t careful,” she writes.

Eat Slower

Don’t eat so fast! “Eat slower,” she advises. “Maybe use chop sticks or have water with each meal and remove distractions!”

Cook Your Own Food

Eating out usually results in consuming more calories. “Prepare your own meals” at home, she recommends. “That way you know what is in them.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Cook with Spray Cooking Oils

“Cook with spray cooking oils” is her last tip. “Oil is 100% fat and is so easy to over consume, using 1 cal cooking spray can easily save you 100 odd calories. You can easily create a big enough deficit to start losing fat by making these swaps.”

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

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

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

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

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

Junk Food

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

Spicy Foods

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

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

Always See a Medical Professional

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

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
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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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