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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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At Home
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Christopher Roback
By Christopher RobackOct 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

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

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

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

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

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

Soft drinksShutterstock

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

Waiter pouring red wine in a glass.Shutterstock

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

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

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
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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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Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

3 Reasons Why You Are Bulky Instead of Toned

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​Unrealistic Expectations
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Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

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

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Non-Negotiable Morning Stretches

Liv_Livinleggings
3 Simple Stretches Made This Coach More Flexible in 2 Weeks
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

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

The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

Shutterstock

The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

Shutterstock

Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

Shutterstock

From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

This Workout Has Sarah Michelle Gellar Looking Fitter at 47 Than 27

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
Shutterstock
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

RELATED:20 Superfoods for People Over 50

These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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