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Stop Making This Diet Mistake That Blocks Belly Fat Loss

Fix your approach to finally melt stubborn belly fat away.

Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Losing belly fat can be a frustrating journey, and there’s one common mistake many dieters make that stalls progress: focusing solely on calorie restriction without considering nutrient quality. Reducing calories alone often leads to muscle loss, cravings, and even a slowed metabolism, which can ultimately make belly fat harder to lose. Instead, an effective approach involves balancing calories with nutrient-dense foods that support metabolism and keep hunger in check. Here’s a breakdown of the top mistake dieters make when trying to shed belly fat, and what you can do differently to see real results.

Focusing Only on Calorie Cutting

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Why Low-Calorie Diets Can Backfire

Drastically cutting calories can lead to muscle loss and a slower metabolism, which makes long-term fat loss harder. Instead, focus on eating balanced meals that include protein, healthy fats, and fiber. This approach maintains muscle and promotes sustainable fat loss.

RELATED:Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Skipping Meals, Especially Breakfast

Happy couple having tasty breakfast in cafeShutterstock

The Importance of Consistent Fuel

Skipping meals may seem like a shortcut to cutting calories, but it often leads to overeating later. Eating a balanced breakfast with protein helps control hunger hormones, making it easier to maintain a calorie deficit without intense cravings or binges.

Avoiding All Fats Instead of Choosing Healthy Fats

Eating and drinking image of a young woman eating mixed nutsShutterstock

The Role of Fat in Weight Loss

Many dieters make the mistake of avoiding all fats, but healthy fats like those found in avocado, olive oil, and nuts are essential for satiety and hormone balance. Including healthy fats in your diet prevents overeating and helps keep your metabolism running smoothly.

Not Getting Enough Protein

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Protein’s Role in Fat Loss and Satiety

Protein is crucial for preserving muscle and keeping hunger at bay. Not getting enough protein can lead to muscle loss and cravings, which sabotage belly fat loss efforts. Aim to include a source of protein with every meal to support fat-burning and maintain muscle.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Neglecting Fiber-Rich Foods

red apple lies in a man's hand. Seasonal apple picking. Apple grows on a tree. Ripe, juicy, red . Red apple in green foliage. Apples grow in the garden. Plantations of trees with applesShutterstock

Fiber for Fullness and Blood Sugar Control

Fiber helps with digestion, keeps you full, and prevents blood sugar spikes, all of which aid in belly fat loss. Dieters who skip fiber-rich foods often find themselves hungry and more likely to overeat. Include fruits, vegetables, and whole grains for added fiber in each meal.

Ignoring Strength Training

Attractive young sporty woman is working out in gym. Cross fit training. Muscular woman is squatting with barbellShutterstock

Why Cardio Alone Isn’t Enough

Relying solely on cardio can lead to muscle loss, which slows metabolism. Strength training helps build and maintain muscle, increasing your resting calorie burn and making it easier to keep belly fat off. Including weight training in your routine is essential for long-term results.

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Setting Unrealistic Goals and Expectations

My Goals as memo on notebook with many light bulbsShutterstock

Consistency Over Quick Fixes

Setting overly ambitious goals can lead to frustration and giving up. A sustainable approach with realistic goals helps you stay consistent and patient, which is essential for long-term success in belly fat loss. Focus on gradual progress to avoid burnout and setbacks. Avoiding these common pitfalls can make all the difference when it comes to losing belly fat effectively. By focusing on nutrient quality, balanced meals, and a sustainable routine, you’ll set yourself up for real results and lasting fat loss success. 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

Stop Making This Diet Mistake That Blocks Belly Fat Loss

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At Home
Shutterstock
Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Losing belly fat can be a frustrating journey, and there’s one common mistake many dieters make that stalls progress: focusing solely on calorie restriction without considering nutrient quality. Reducing calories alone often leads to muscle loss, cravings, and even a slowed metabolism, which can ultimately make belly fat harder to lose. Instead, an effective approach involves balancing calories with nutrient-dense foods that support metabolism and keep hunger in check. Here’s a breakdown of the top mistake dieters make when trying to shed belly fat, and what you can do differently to see real results.

Focusing Only on Calorie Cutting

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radioShutterstock

Why Low-Calorie Diets Can Backfire

Drastically cutting calories can lead to muscle loss and a slower metabolism, which makes long-term fat loss harder. Instead, focus on eating balanced meals that include protein, healthy fats, and fiber. This approach maintains muscle and promotes sustainable fat loss.

RELATED:Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Skipping Meals, Especially Breakfast

Happy couple having tasty breakfast in cafeShutterstock

The Importance of Consistent Fuel

Skipping meals may seem like a shortcut to cutting calories, but it often leads to overeating later. Eating a balanced breakfast with protein helps control hunger hormones, making it easier to maintain a calorie deficit without intense cravings or binges.

Avoiding All Fats Instead of Choosing Healthy Fats

Eating and drinking image of a young woman eating mixed nutsShutterstock

The Role of Fat in Weight Loss

Many dieters make the mistake of avoiding all fats, but healthy fats like those found in avocado, olive oil, and nuts are essential for satiety and hormone balance. Including healthy fats in your diet prevents overeating and helps keep your metabolism running smoothly.

Not Getting Enough Protein

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Protein’s Role in Fat Loss and Satiety

Protein is crucial for preserving muscle and keeping hunger at bay. Not getting enough protein can lead to muscle loss and cravings, which sabotage belly fat loss efforts. Aim to include a source of protein with every meal to support fat-burning and maintain muscle.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

Neglecting Fiber-Rich Foods

red apple lies in a man's hand. Seasonal apple picking. Apple grows on a tree. Ripe, juicy, red . Red apple in green foliage. Apples grow in the garden. Plantations of trees with applesShutterstock

Fiber for Fullness and Blood Sugar Control

Fiber helps with digestion, keeps you full, and prevents blood sugar spikes, all of which aid in belly fat loss. Dieters who skip fiber-rich foods often find themselves hungry and more likely to overeat. Include fruits, vegetables, and whole grains for added fiber in each meal.

Ignoring Strength Training

Attractive young sporty woman is working out in gym. Cross fit training. Muscular woman is squatting with barbellShutterstock

Why Cardio Alone Isn’t Enough

Relying solely on cardio can lead to muscle loss, which slows metabolism. Strength training helps build and maintain muscle, increasing your resting calorie burn and making it easier to keep belly fat off. Including weight training in your routine is essential for long-term results.

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Setting Unrealistic Goals and Expectations

My Goals as memo on notebook with many light bulbsShutterstock

Consistency Over Quick Fixes

Setting overly ambitious goals can lead to frustration and giving up. A sustainable approach with realistic goals helps you stay consistent and patient, which is essential for long-term success in belly fat loss. Focus on gradual progress to avoid burnout and setbacks. Avoiding these common pitfalls can make all the difference when it comes to losing belly fat effectively. By focusing on nutrient quality, balanced meals, and a sustainable routine, you’ll set yourself up for real results and lasting fat loss success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

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Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

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Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

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Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

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As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Nutrition & Diet

15 Habits Stop to Lose Stomach Fat for Summer

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Ferozan Mast
By Ferozan MastMay 23, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Summer is just a few months away, so now is the time to really put the effort into getting rid of any unwanted belly fat. “We’re not sure why belly fat is increasing, but we know people in the United States have become less active over the past several decades,” James de Lemos, MD, tells UT Southwestern Medical Center. “Portion sizes at restaurants also have gotten larger. People seem to have less free time in their lives, and they are resorting to processed foods and fast food more often.” Belly fat is not only uncomfortable but dangerous. Here are 15 things to stop doing immediately if you want to lose belly fat for summer.

Stop Drinking Your Calories

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Studies show drinking sugary sodas—even with artificial sweeteners—can lead to excess belly fat. “These results are consistent with a growing body of research in both humans and animals, showing that frequent consumption of diet soda or artificial sweeteners is associated with greater body mass index (BMI), obesity and metabolic syndrome,” Laura A. Schmidt, PhD, MSW, MPH, says via University of California news.

Stop Taking the Elevator

A,Woman's,Hand,Presses,A,Button,In,The,Elevator,ToShutterstock

Walk as much as you can to burn belly fat and keep it off. “We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” says Lindsay Allen, MS, RDN.

Stop Staying Up Too Late

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Sleep is one of the most important factors when it comes to getting rid of belly fat. Research shows poor sleep and belly fat are linked. "Normally, fat is preferentially deposited subcutaneously or under the skin,” Virend Somers, MD, PhD, the Alice Sheets Marriott Professor of Cardiovascular Medicine, tells the Mayo Clinic News Network. “However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment.”

RELATED:15 Superfoods to Improve Memory and Focus in Your 50s

Stop Drinking Too Much Alcohol

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Alcohol is not only empty calories, but it can seriously derail your fat loss efforts. “Alcohol contains calories but little to no nutrients, so they can be considered wasted calories,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. “And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity.”

Stop Skipping the Gym

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Regular workouts help get rid of fat all over, including the belly. “Aerobic exercise gives your metabolism a boost during and for a short time after exercise,” psychologist and registered dietitian David Creel, PhD, tells the Cleveland Clinic. “Exercise may also have indirect positive benefits on weight, like better sleep and stress reduction.”

Stop Eating Junk Food

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Junk food is terrible for your health and your waistline. "Four of the top six killers are related to an inadequate diet, which in the U.S. is probably largely due to convenient, safe, inexpensive food that we eat too much of," Christopher Gardner, the director of nutrition studies at Stanford University, tells NPR. "Too much of it leads to obesity and type two diabetes and heart disease and cancer."

Stop Sitting All Day

A young man is sitting on a sofa with a remote control and a smartphoneShutterstock

Studies show sitting for hours is linked to dangerous belly fat. “Research has linked sitting for long periods of time with a number of health concerns,” Edward R. Laskowski, MD, tells the Mayo Clinic. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome.”

Stop Avoiding Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

Healthy fat such as from avocados, fish, and olive oil encourage satiety. "Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients,” Vasanti Malik, a research scientist with the Department of Nutrition at Harvard's T.H. Chan School of Public Health, tells Harvard Health. “When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most."

RELATED:20 Breakfast Ideas to Lose Fat

Stop Getting Dehydrated

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Water is essential to fat loss—when you are dehydrated, your body doesn’t recover as quickly from workouts. You might also confuse thirst for hunger. "When muscle cells are dehydrated, they break down protein (aka muscle) more quickly and build muscle more slowly, so your workouts are much less effective," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins Health.

Stop Ignoring Protein

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Protein is important for satiety and muscle growth. Studies show people who eat more protein tend to have less belly fat. “Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake,” Deborah Kurzrock, RD, says via Sutter Health. “Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.”

Stop Eating So Much Sugar

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“Avoid foods that are high in simple sugars or saturated fat,” says Dr. de Lemos. “The Mediterranean Diet, which incorporates lots of olive oil, can reduce your risks. There is some evidence that suggests vegetable oil may cause fat to collect in the abdominal region, while olive oil consumption may promote fat going to less-harmful areas of the body.”

Stop Letting Stress Take Over

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You can be doing everything right to get rid of belly fat but stress will undermine your efforts. “In fact, stress can create many physical challenges and changes in your body if not managed properly,” says the United States Coast Guard. For example, when you’re stressed you might find yourself eating more junk food, or ‘stress eating,’ even when you’re not hungry. Stress can also slow your metabolism and make it harder to burn fat, particularly belly fat.”

RELATED:10 Habits for Keeping Off Fat Forever

Stop Smoking

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Smoking is terrible for your health, and studies show it encourages abdominal fat. “The influence of smoking on belly fat seems to happen regardless of other factors such as socioeconomic status, alcohol use, attention deficit hyperactivity disorder, or how much of a risk-taker someone is,” Germán Carrasquilla, an assistant professor at the University of Copenhagen, tells The Times.

Stop Snacking All Day

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Try intermittent fasting to put a stop to mindless snacking. “Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources,” bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. “That puts your body into ketosis where it starts burning fat.”

Stop Being Inconsistent

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Make goals that are realistic and sustainable in the long run. You don’t need to follow fad diets that leave you miserable and ready to throw in the towel. Just stick to consistent healthy behaviors that not only help you lose weight but also help make you happy.

💪🔥Body Booster: Getting rid of dangerous belly fat is one of the best things you can do for your health.

Nutrition & Diet

Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

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Leah Groth
By Leah GrothJan 05, 2025
Leah Groth
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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.

Do you want to transform your body in 2025? It might be time to incorporate some healthy habits, says one expert. Antonia Osborne, MSc Distinction, UCL, is a nutrition and lifestyle coach who regularly shares about gut and hormone health. In a new post, she reveals how to become unrecognizable this year. “7 diet habits I’d quit to transform my body composition as a woman in 2025,” she writes across the Instagram video.

Quit Restricting

The first thing you need to do is stop restricting, says Antonia. “I’d drop the restrictive mindset—it only leads to spinning in circles, whether it’s cutting too much and then overeating or being stuck in unhelpful cycles like the ones below,” she writes in her post.

Quit Going Low Carb

Her next habit to quit? Going low carb. “Low carb might sound like a quick fix, but for women, it puts your body under stress, making it harder to build muscle or burn fat. Plus, workouts suffer, and you’re more likely to get sick,” she writes.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Quit Under-Fueling

Her next habit of quitting is under-fueling. “Eating too little slows your metabolism and messes with your hormones, leaving you tired and making it so much harder to lose fat or gain lean muscle,” she points out.

Quit Fasted Workouts

Another no-no in 2025 if you want to lose weight and keep it off: Fasted workouts. “For women, fasted workouts can do more harm than good. They stress your body, making it harder to build muscle or get lean—our bodies just don’t respond the same way men do,” she explains.

Quit Skimping on Healthy Fats

Skimping on fats is another dietary habit you should quit. “Healthy fats are essential for supporting hormones, which are key for body composition changes. Cutting fats does more harm than good,” she says.

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

Quit Fasting

Fasting may be a trendy weight loss method, but Antonia doesn’t recommend it. “Going too long without eating raises stress hormones (cortisol) and slows your metabolism, making it harder to tone up or burn fat sustainably,” she writes.

Quit Focusing Only on Calories

And her final suggestion? Stop focusing only on calories. “It’s not just about calories or macros—it’s about the food. How it impacts your energy, digestion, and fullness is what leads to sustainable changes and long-term results,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

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Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

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

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

The Weight Loss Industry's Billion-Dollar Mistake

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

The Hidden Reason You Can't Stop Eating

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

Why Your Body Fights Against Weight Loss

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

The Truth About Constant Hunger

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

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

The Three Keys to Natural Weight Loss

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

Why Quick-Fix Diets Make Everything Worse

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

The Simple Changes That Transform Your Body

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

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

How to Break Free from Food Guilt

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

The Science-Backed Results

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

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

Your Path to Sustainable Weight Loss

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

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Leah Suzanne
By Leah SuzanneApr 25, 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 and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
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Leah Suzanne
By Leah SuzanneApr 24, 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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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