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

Coach Reveals Number One Mistake Keeping You From Toning Up

Hint: It has to do with food.

Leah Groth
By Leah GrothDec 10, 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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✓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.

Dragana_Jasprica3
Copyright dragana.jasprica/Instagram
Leah Groth
By Leah GrothDec 10, 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.

Fitness & Workouts

Are you making a common fitness mistake that is preventing you from achieving the desirable “toned” look? Dragana Jasprica is a body transformation expert and fitness coach who helps women who “love to lift” achieve their best body ever. In a new Instagram post, she reveals a huge mistake that she finds a lot of her clients make that is keeping them from firming up – and you might be making it too.

The Mistake? Fasted Training

According to Dragana, fasted training is a common mistake that women make, preventing them from toning up. “If you want to achieve the toned look, eat before you lift weights. Period,” she writes in her post. “One sure way to look soft is training on an empty stomach.”

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Energy Depletes

She goes on to explain “what happens when you train fasted,” starting with energy. When you don’t eat before you lift, “your body limits your power output because the energy demand of the training isn’t met by your nutrition strategy. This leads to less muscle growth,” she says.

Then, Your Body Breaks Down Muscle

Then, “your body breaks down muscle to compensate for the lack of energy from food,” she continues. “This leads to muscle loss, and the muscle loss is even greater if you are in a fat loss phase because of the overall calorie deficit.”

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

And Then Your Body Releases More Cortisol, Leading to More Cravings

Stress hormones are also impacted. “Your body has to release more cortisol to get the energy for training, which can lead to more cravings after your training. Cortisol can lead to more body fat accumulating around your belly and more water retention in your lower body,” she writes.

Over Time, the Impact Worsens

Over time, the impact worsens. “Do this over the years, and your body swims in stress hormones. This downregulates your metabolic rate, which leads to poorer recovery, performance, digestion, mood, sleep, and, of course, a worse look. If you ask me…No bueno,” she writes.

Here Is What to Do

Luckily, there are some things you can do to prevent this from happening. First, “have a proper meal within 60-90 min before training,” she writes. “Keep this pre-workout meal light in fat but rich in carbs & protein,” she adds. Also, “only eat foods that you digest well.”

RELATED: 77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

This Is Just the First Step

This is just the first step in your toning journey. “If you haven’t paid attention to this until now, you will notice a difference when you start to apply this strategy. But this is only one part of what is needed to look toned. If you want to make sure that you integrate it in the big picture of body transformation,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Top 5 Mistakes Preventing You From Toning Up

AnnMarie Lawrence annmarielawrence_
Copyright annmarielawrence_/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to tone up, but can’t seem to achieve the desired definition? You might be making a common mistake, even if you think you are doing everything right. AnnMarie Lawrence is an IFBB pro and fitness coach who helps “busy working moms lose weight WITHOUT spending hours in the gym or kitchen,” she writes in her Instagram bio. In a recent post she gets real about fat loss, revealing some of the top faux pas people make while trying to get into shape. “5 mistakes you’re making if you’re not getting toned even if you’re working out and eating high protein,” she says, also offering tips on “what to do instead.”

You Aren’t Progressive Overloading

The first mistake preventing you from toning up? “You’re NOT progressively overloading,” she says. “Start tracking your weights and reps—aim to lift heavier or do more reps each week.”

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

You Aren’t Eating the Right Amount

Mistake number two is, you’re eating “too much or too little,” she says. “Dial in your nutrition. I am happy you’re eating protein BUT we also need to focus on your caloric intake. Tracking both macros and calories will help give you the data you need to guarantee your success.”

You Aren’t Consistent

Mistake three? “You’re NOT consistent,” she writes. “Show up regularly—consistency beats perfection every time. IF you aren’t training or eating accordingly MOST of the time, you will get sub par results and tend to end up frustrated.”

You Aren’t Getting Enough Rest

You might also be sweating too much. “You’re not getting enough rest for recovery,” is mistake number four. “Prioritize 6–9 hours of quality sleep and schedule rest days. Sometimes we tend to over do it especially when we first start a health and fitness journey. But remember muscles rebuild during rest!” she says.

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

You’re Doing Too Much Cardio

And the final mistake you might be making? “You’re doing too much cardio,” she says. “Focus on strength training and balance it with moderate cardio! Over doing it with HIIT classes and focusing on calories burned will hurt more then help! The focus in your workouts should be increasing strength and endurance! The nutrition is where we dial in the fat loss!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The #1 Mistake Keeping You From Toning Up

Stacey Marino strong_by_stacey
Copyright strong_by_stacey/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you dieting and exercising but can’t seem to tone up? According to an expert, you could be making a very common mistake. Stacey Marino is a fitness and nutrition coach who helps people “shed fat, build muscle, and keep their results for life.” In a new social media post, she recalls a misstep many people make while trying to shape up. “This one mistake is killing your toned look,” she writes.

The Mistake? You Aren’t Eating Before You Lift

“Want to look toned? Eat before you lift. Period. One of the fastest ways to look softer, not stronger, is training on an empty stomach. Here’s why fasted training works against your goals,” she writes.

Lower Strength Output

One reason why lifting without eating is a bad idea? “No fuel = low energy = weaker lifts = less muscle growth,” she says.

Muscle Breakdown

Also, your body is forced to steal energy from your muscles when there is no food to fuel it. “When you train fasted—especially in a calorie deficit—your body breaks down muscle for energy. Less muscle = less shape,” she says

Increased Cortisol = More Belly Fat

Next, when you don’t eat, it can impact your hormones. “Fasted training can spike cortisol, which impacts recovery, sleep, digestion, and fat storage (especially around the belly),” she says.

What To Do Instead

So what should you do instead? “Eat a proper meal 60–90 minutes before training. Focus on carbs + protein (low in fat) for quick energy and muscle support,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Are Some Food Ideas

“If you’re training early in the morning and don’t have much time to eat, try one of these light, fast-digesting options,” she recommends.

• ½ your usual breakfast
• A banana + scoop of protein
• Low-fat Greek yogurt + honey or berries
• Protein shake + a small piece of fruit

Bottom Line

“Fueling your body = lifting stronger, recovering faster, and seeing better results. This is one of the most overlooked keys to looking toned—and feeling good doing it,” she explains. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

Kim Schlag kimschlagfitness
Copyright kimschlagfitness/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? You might be making a mistake that is getting in the way of your progress, according to an expert. Kim Schlag is a midlife and menopause fitness specialist who helps clients achieve their weight loss goals. In a new post, she discusses the main ways people complicate weight loss and reveals what to do about it. “Ways you are making weight loss harder than it needs to be,” she writes. “Want weight loss that’s less complicated?” she asks, going into revealing the answers.

Stop Playing “Macro Tetris"

The first way you may be overcomplicating weight loss is by spending too much time calculating marcos. “Stop playing macro Tetris because research indicates that when calories and protein are equal you can lose weight just as well with a lower fat/higher carb diet as you can with a lower carb/higher fat diet,” she says.

Instead, Keep It Simple

What should you do instead? “So keep it simple,” she responds. “Track your calories and protein and then let carbs and don’t worry about tracking carbs and fat.”

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

Don’t Make Spontaneous Decision

“Do you make your most important work decisions for big projects shooting from the hip? Likely you strategize & plan ahead. Do the same with the project of losing weight,” she says. “Deciding as you go what to eat complicates the process and sets you up for success at hitting your deficit calories and protein target.”

Instead, Try Meal Planning

One great way to do this is meal planning. “My most successful Fitter After 40 members & 1-1 online clients PRELOG THEIR MEALS the night before,” she says.

Eating Out Multiple Times a Week

And, the third mistake you might be making? “Eating out multiple times a week if you’re struggling to stay in your deficit calories is like going to Target & Home Goods many times per week when you’re struggling to keep to your budget,” she says.

Instead, Eat Out in a Defiicit or Eat More Meals at Home

“The calories add up fast eating out,” she says. “Way more butter and & oil hidden in there, outrageous portion sizes, and the easy-to-add-on bread, appetizers, dessert & drinks. Eating out in a deficit is a skill that takes practice to learn, and if you haven’t mastered your deficit calories in your home setting, you will likely struggle even more with take-out or restaurant meals. Prep & eat more meals at home.”

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

Finally, Eat the Same Meals Deal

She offers an extra mistake. “Bonus way you’re making weight loss harder than it needs to be: you’re coming up with different meals every day. Girl, put those meals on repeat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Reveals Number One Mistake Keeping You From Toning Up

Dragana_Jasprica3
Copyright dragana.jasprica/Instagram
Leah Groth
By Leah GrothDec 10, 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 making a common fitness mistake that is preventing you from achieving the desirable “toned” look? Dragana Jasprica is a body transformation expert and fitness coach who helps women who “love to lift” achieve their best body ever. In a new Instagram post, she reveals a huge mistake that she finds a lot of her clients make that is keeping them from firming up – and you might be making it too.

The Mistake? Fasted Training

According to Dragana, fasted training is a common mistake that women make, preventing them from toning up. “If you want to achieve the toned look, eat before you lift weights. Period,” she writes in her post. “One sure way to look soft is training on an empty stomach.”

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Energy Depletes

She goes on to explain “what happens when you train fasted,” starting with energy. When you don’t eat before you lift, “your body limits your power output because the energy demand of the training isn’t met by your nutrition strategy. This leads to less muscle growth,” she says.

Then, Your Body Breaks Down Muscle

Then, “your body breaks down muscle to compensate for the lack of energy from food,” she continues. “This leads to muscle loss, and the muscle loss is even greater if you are in a fat loss phase because of the overall calorie deficit.”

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

And Then Your Body Releases More Cortisol, Leading to More Cravings

Stress hormones are also impacted. “Your body has to release more cortisol to get the energy for training, which can lead to more cravings after your training. Cortisol can lead to more body fat accumulating around your belly and more water retention in your lower body,” she writes.

Over Time, the Impact Worsens

Over time, the impact worsens. “Do this over the years, and your body swims in stress hormones. This downregulates your metabolic rate, which leads to poorer recovery, performance, digestion, mood, sleep, and, of course, a worse look. If you ask me…No bueno,” she writes.

Here Is What to Do

Luckily, there are some things you can do to prevent this from happening. First, “have a proper meal within 60-90 min before training,” she writes. “Keep this pre-workout meal light in fat but rich in carbs & protein,” she adds. Also, “only eat foods that you digest well.”

RELATED: 77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

This Is Just the First Step

This is just the first step in your toning journey. “If you haven’t paid attention to this until now, you will notice a difference when you start to apply this strategy. But this is only one part of what is needed to look toned. If you want to make sure that you integrate it in the big picture of body transformation,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 Habits That Slow Down Your Progress at the Gym

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

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

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

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

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

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

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

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

Not Timing My Rests

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

What She Did

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

Going to the Gym Hungry

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

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

What She Did

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

Skipping Warm-Ups

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

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

What She Did

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

FIxing These Small Things Will Make a Huge Difference

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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