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

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

Doctor Warns You to Stop Following These 10 Weight Loss Myths Right Now

Here is what is true and what isn’t when it comes to weight loss, according to Dr. Mike Varshavski.

Leah Groth
By Leah GrothNov 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Mike Varshavski
Mike Varshavski/YouTube
Leah Groth
By Leah GrothNov 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Fitness & Workouts

There are so many weight loss myths on the internet. Which ones are true and which are false? Dr. Mikhail "Mike" Varshavski, DO, is a Board Certified Family Medicine Doctor living in NYC with 12.9 YouTube subscribers. In a new viral video, he explains that he is going to take some of the internet’s most popular diet and fitness advice “and put it through a lie detector and find out what's true, what's not, and what's kind of in that middle ground,” he says.

Myth 1: Black Coffee Boosts Metabolism

The first piece of advice? “Drink black coffee. This will boost your metabolism,” he says in his pots. The truth? “Caffeine is a stimulant, so it could potentially boost your metabolism. But why I like this statement because black coffee doesn't have excess calories from sugar, milk, creamer, and all of that. In addition, black coffee will technically keep you fast going. So if you're a fan of intermittent fasting, you are still going to be getting a lot of those same benefits.”

RELATED: The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Myth 2: Hanging a Mirror in Front of Your Dining Table Will Help You Eat Less

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

The next? “Hang a mirror in front of your dining table. Studies show watching yourself reduces the amount of food you consume,” he says. The truth? “If you want to hang a mirror in front of your dining table because of decor, please go right ahead. If you're doing it so you can hate yourself while you're eating, no.”

Myth 3: Using Smaller Plates and Bowls Will Help You Eat Less

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

The third tip: “Use smaller plates and bowls to serve your own food,” he says. “This is an optical trick that will give you a full sensation from seeing a clean plate. I like this tip. I think it's a fairly benign tip. Really, one of the biggest problems in the eating habits of my patients who are obese or overweight is that they eat really big portions, and they don't even realize it. So by having a smaller plate, you're already helping yourself to figure out a healthy portion size, but also,o when you see i,t and you eat the entire plate, there is a psychological concept to how you absorb those calories. It really does take effect.”

Myth 4: Intermittent Fasting Will Help You Eat Less, But May Reduce Muscle Mass

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Next, “Participate in intermittent fasting though it may also reduce muscle mass,” he continues. “This is controversial for some like myself. Intermittent fasting works great because you're eating in a very specific window, meaning that you're not eating for 16 hours of the day, and you're only eating in a time-restricted eight-hour feeding pattern. You're going to eat less calories. That's just the nature of eating in a smaller window. That being said, some people actually have a disordered relationship with their eating habits when they do this type of fasting. So it's certainly not for everyone, but it is an option, and we've actually seen some favorable health effects outside of just weight loss. That includes hormonal changes, favorable hormonal changes, and increased clarity. Also, there's a genuine benefit to not eating for 16 hours of the day. It kind of gives you an advantage in being able to focus on exercise. Perhaps do a little mindfulness session, which can go a long way to calming you down and perhaps eating in your weight loss.”

Myth 5: Replace High-Calorie Protein with Whey Protein Powder

Mike VarshavskiMike Varshavski/YouTube

Number five is to “replace your normal high-calorie protein intake with whey protein powder,” he says. “This one I am hesitant to recommend to a lot of folks. I'm not a huge fan of getting my protein needs from supplements. When you eat a protein-rich meal, it usually comes with some fat, perhaps some carbohydrates, depending on the source of the protein. And when you're getting whey protein powder, you're really isolating the protein and getting just that. I feel like you can find nutrient-rich protein sources like tuna, like salmon, and in addition to the protein, you're also going to get a lot of other nutrients that aren't found on whey protein like Omega-3 fatty acids.”

RELATED: I’m a Fat Loss Coach and Here Are 8 Non-Negotiables for Losing Weight Over 40

Myth 6: Chewing Slowly Will Trick Your Stomach Into Feeling Full

Young beautiful hispanic woman eating at the restaurantShutterstock

“Chew more slowly. Your brain can take time to signal to your stomach that you're full,” is the sixth topic he tackles. “Being patient with how quickly you eat can allow your brain time to cut off before you overeat. I would change this advice just a little bit. I would say chew thoroughly because if you slow down your chewing, that might be a little bit awkward, but if you chew thoroughly, you could actually give yourself the time to signal to your body that you're fuller, that you're getting the nourishment that you need because it's really about eating to the point where you're satiated, not to the point where you feel so full that you hate yourself.”

Myth 7: Spoil Food You May Be Tempted to Eat

,,Food,Fridge, refrigerator ,coldShutterstock

“If you're trying to maintain a healthy weight, spoil food you don't want or need to eat” is number seven. If you have leftovers that are calling your name, find a way to ruin the food, such as dousing it in milk or pouring in a ton of salt,” he says. “Not only will this create a very disordered eating pattern where you're destroying food instead of creating a healthy relationship with it, but you're also getting rid of food that someone can eat,” he says, giving it “two thumbs down.”

Myth 8: Drink Green Tea to Enhance Fat Burning

Refreshing,Green,Tea,In,Cups,And,Leaves,On,Wooden,Table,Shutterstock

“Drink green tea. It's loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning,” is number eight. “I am one of the biggest green tea fans out there. It's important to know that it has caffeine in it, so ideally, it is not a great drink to drink at the end of the day, but green tea is a great option for lunch or breakfast. Not only does it have catechins, it has polyphenols in it, Altheine, which sort of balances out the boost that you get from the caffeine stimulant, but also gives you that calming effect on your mind,” he says. “Now, whether or not green tea will actually boost weight loss, it's not gonna be a magical effect that you see here.”

Myth 9: Interval Training Burns More Fat

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Nine is that interval training, “short bursts of intense exercise, followed by longer stretches of mild exercise,” burns more fat. He explains that this is his favorite type of HIIT exercise. “You go all out for 30 seconds or a minute, and then for a minute, three minutes, five minutes, you do really mild light intensity activity. One, it promotes weight loss. Two, it promotes muscle building. Three: it also improves heart rate variability. When you start exercising really quickly and you go full-on intensity, your heart rate should go up to compensate. But then, when you do light-intensity exercise, your heart rate should be able to settle back down. As you do this more and more, your heart's ability to calm down in that period of light intensity will improve. And what we've actually seen in scientific research is improved survival in individuals who were having heart attacks. If they had good heart rate variability, it would be a true survival benefit.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Myth 10: You Need to Be Hungry to Lose Weight

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

As for ten, “Get used to and accept the feeling of being hungry. You can't lose weight without enduring hunger, so recognizing and normalizing that feeling is important,” he says, revealing that this is simply not true. “You can lose weight without necessarily ever feeling hungry and suffering with it. Intuitive eating is something that many of my patients have done quite well. Actually, you only eat to the point where you're no longer hungry, where you feel satiated but not overly full. That way, you're not overeating calories, you're not having these tremendous portions of unhealthy foods, and you don't have to sit and starve yourself.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsupplementssustainable weight lossintermittent fastinghiitweight loss

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Fitness & Workouts

Doctor Warns You to Stop Following These 10 Weight Loss Myths Right Now

Mike Varshavski
Mike Varshavski/YouTube
Leah Groth
By Leah GrothNov 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

There are so many weight loss myths on the internet. Which ones are true and which are false? Dr. Mikhail "Mike" Varshavski, DO, is a Board Certified Family Medicine Doctor living in NYC with 12.9 YouTube subscribers. In a new viral video, he explains that he is going to take some of the internet’s most popular diet and fitness advice “and put it through a lie detector and find out what's true, what's not, and what's kind of in that middle ground,” he says.

Myth 1: Black Coffee Boosts Metabolism

The first piece of advice? “Drink black coffee. This will boost your metabolism,” he says in his pots. The truth? “Caffeine is a stimulant, so it could potentially boost your metabolism. But why I like this statement because black coffee doesn't have excess calories from sugar, milk, creamer, and all of that. In addition, black coffee will technically keep you fast going. So if you're a fan of intermittent fasting, you are still going to be getting a lot of those same benefits.”

RELATED: The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Myth 2: Hanging a Mirror in Front of Your Dining Table Will Help You Eat Less

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

The next? “Hang a mirror in front of your dining table. Studies show watching yourself reduces the amount of food you consume,” he says. The truth? “If you want to hang a mirror in front of your dining table because of decor, please go right ahead. If you're doing it so you can hate yourself while you're eating, no.”

Myth 3: Using Smaller Plates and Bowls Will Help You Eat Less

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

The third tip: “Use smaller plates and bowls to serve your own food,” he says. “This is an optical trick that will give you a full sensation from seeing a clean plate. I like this tip. I think it's a fairly benign tip. Really, one of the biggest problems in the eating habits of my patients who are obese or overweight is that they eat really big portions, and they don't even realize it. So by having a smaller plate, you're already helping yourself to figure out a healthy portion size, but also,o when you see i,t and you eat the entire plate, there is a psychological concept to how you absorb those calories. It really does take effect.”

Myth 4: Intermittent Fasting Will Help You Eat Less, But May Reduce Muscle Mass

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Next, “Participate in intermittent fasting though it may also reduce muscle mass,” he continues. “This is controversial for some like myself. Intermittent fasting works great because you're eating in a very specific window, meaning that you're not eating for 16 hours of the day, and you're only eating in a time-restricted eight-hour feeding pattern. You're going to eat less calories. That's just the nature of eating in a smaller window. That being said, some people actually have a disordered relationship with their eating habits when they do this type of fasting. So it's certainly not for everyone, but it is an option, and we've actually seen some favorable health effects outside of just weight loss. That includes hormonal changes, favorable hormonal changes, and increased clarity. Also, there's a genuine benefit to not eating for 16 hours of the day. It kind of gives you an advantage in being able to focus on exercise. Perhaps do a little mindfulness session, which can go a long way to calming you down and perhaps eating in your weight loss.”

Myth 5: Replace High-Calorie Protein with Whey Protein Powder

Mike VarshavskiMike Varshavski/YouTube

Number five is to “replace your normal high-calorie protein intake with whey protein powder,” he says. “This one I am hesitant to recommend to a lot of folks. I'm not a huge fan of getting my protein needs from supplements. When you eat a protein-rich meal, it usually comes with some fat, perhaps some carbohydrates, depending on the source of the protein. And when you're getting whey protein powder, you're really isolating the protein and getting just that. I feel like you can find nutrient-rich protein sources like tuna, like salmon, and in addition to the protein, you're also going to get a lot of other nutrients that aren't found on whey protein like Omega-3 fatty acids.”

RELATED: I’m a Fat Loss Coach and Here Are 8 Non-Negotiables for Losing Weight Over 40

Myth 6: Chewing Slowly Will Trick Your Stomach Into Feeling Full

Young beautiful hispanic woman eating at the restaurantShutterstock

“Chew more slowly. Your brain can take time to signal to your stomach that you're full,” is the sixth topic he tackles. “Being patient with how quickly you eat can allow your brain time to cut off before you overeat. I would change this advice just a little bit. I would say chew thoroughly because if you slow down your chewing, that might be a little bit awkward, but if you chew thoroughly, you could actually give yourself the time to signal to your body that you're fuller, that you're getting the nourishment that you need because it's really about eating to the point where you're satiated, not to the point where you feel so full that you hate yourself.”

Myth 7: Spoil Food You May Be Tempted to Eat

,,Food,Fridge, refrigerator ,coldShutterstock

“If you're trying to maintain a healthy weight, spoil food you don't want or need to eat” is number seven. If you have leftovers that are calling your name, find a way to ruin the food, such as dousing it in milk or pouring in a ton of salt,” he says. “Not only will this create a very disordered eating pattern where you're destroying food instead of creating a healthy relationship with it, but you're also getting rid of food that someone can eat,” he says, giving it “two thumbs down.”

Myth 8: Drink Green Tea to Enhance Fat Burning

Refreshing,Green,Tea,In,Cups,And,Leaves,On,Wooden,Table,Shutterstock

“Drink green tea. It's loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning,” is number eight. “I am one of the biggest green tea fans out there. It's important to know that it has caffeine in it, so ideally, it is not a great drink to drink at the end of the day, but green tea is a great option for lunch or breakfast. Not only does it have catechins, it has polyphenols in it, Altheine, which sort of balances out the boost that you get from the caffeine stimulant, but also gives you that calming effect on your mind,” he says. “Now, whether or not green tea will actually boost weight loss, it's not gonna be a magical effect that you see here.”

Myth 9: Interval Training Burns More Fat

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Nine is that interval training, “short bursts of intense exercise, followed by longer stretches of mild exercise,” burns more fat. He explains that this is his favorite type of HIIT exercise. “You go all out for 30 seconds or a minute, and then for a minute, three minutes, five minutes, you do really mild light intensity activity. One, it promotes weight loss. Two, it promotes muscle building. Three: it also improves heart rate variability. When you start exercising really quickly and you go full-on intensity, your heart rate should go up to compensate. But then, when you do light-intensity exercise, your heart rate should be able to settle back down. As you do this more and more, your heart's ability to calm down in that period of light intensity will improve. And what we've actually seen in scientific research is improved survival in individuals who were having heart attacks. If they had good heart rate variability, it would be a true survival benefit.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Myth 10: You Need to Be Hungry to Lose Weight

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

As for ten, “Get used to and accept the feeling of being hungry. You can't lose weight without enduring hunger, so recognizing and normalizing that feeling is important,” he says, revealing that this is simply not true. “You can lose weight without necessarily ever feeling hungry and suffering with it. Intuitive eating is something that many of my patients have done quite well. Actually, you only eat to the point where you're no longer hungry, where you feel satiated but not overly full. That way, you're not overeating calories, you're not having these tremendous portions of unhealthy foods, and you don't have to sit and starve yourself.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

Ashley_Waldorf_waldorfwellness3
Copyright waldorfwellness/Instagram
Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight in your 40s, but your best tactics simply aren’t working? Ashley Waldorf, RN, is a Hormone Health and Fat Loss Coach who has been practicing as a nurse for over 20 years. In a new social media post, she reveals some of the mistakes she made that kept her burning fat. She eventually identified them and went on to lose 15 pounds after 40. ”Navigating weight loss after 40 can be challenging, with many myths and misconceptions that complicate your journey,” she writes in the post. “Here are seven mistakes you might be making that are keeping you stuck.”

You Stick to a Plant-Based Diet

The first mistake? You think that a plant-based diet will help you lose weight. “While plants and fiber are essential, we actually need more protein as we age due to the anabolic resistance. Aim for 1 gram of protein per pound of ideal body weight,” she suggests in her post.

You Are Doing Juice Cleanses

Juice cleanses were all the rage, but thinking they were effective is a big mistake, per Ashley. “Our liver requires essential amino acids to effectively detoxify because they help break down and remove toxins,” she says. “Juices deprive your body of essential nutrients & you are generally losing water weight.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

You Think You Can Fast Your Way to Slim

Think you must fast your way slim? Nope, says Ashley. “While time-restricted eating can be a good tool for weight loss, it does not work for everyone. A 12-hour fast is plenty, especially when you have hormonal imbalances and trying to heal,” she says.

You Need to Be in a Severe Caloric Deficit to Lose Weight

You must be in a severe caloric deficit to lose weight,” is “an outdated model,” says Ashley. “The quality of your food is more important than the quantity. A balance of protein, healthy fats, and working up 25-35 grams of fiber can help lower insulin levels and improve fat burning.”

Doing Cardio Over Weight Lifting

“More cardio is better for fat loss” is also antiquated, says Ashley. “Cardio is also a tool but weight lifting is much more important for your metabolism and longevity. Aim for 3 days of resistance training per week at minimum,” she says.

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Avoiding Carbs

“Carbohydrates are bad” is simply not true. “As women, we actually do much better & feel much better when we are consuming quality carbohydrates- fruit, veggies, sweet potatoes and rice,” she says.

Believing That Hormones Don’t Matter

If you believe that hormones don’t matter, you are making a mistake. “Our hormones are a key component to fat loss. We have thyroid hormones, metabolic, reproductive, and stress hormones. I have found a holistic trio that helps balance all of these. They have resulted in a 15-pound weight loss, reduced anxiety, better sleep, more energy, and so much more!” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

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

Jessie_Inchauspe10
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.
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

Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

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

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

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

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

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

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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

Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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

Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 2025
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 weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

Couple With Dog Walking Along Coastal PathShutterstock

You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

Happy couple having romantic walk on beach. Space for textShutterstock

Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced diet​2. Prioritize Protein and VegetablesShutterstock

Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

Overweight female is standing on white scales at homeShutterstock

Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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