5 Hairstyles That Can Actually Worsen Thinning Hair

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        5 Hairstyles That Can Actually Worsen Thinning Hair
    These styles should be avoided.
By Ferozan MastApr 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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               editors@bodynetwork.com.

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By Ferozan MastApr 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
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               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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Thinning hair can cause a lot of stress (and stress can cause thinning hair, which is a terrible chicken-and-egg situation). Whether your hair is thinning because of genetics or from lifestyle factors (for example postpartum hair loss, overly processed hair) certain hairstyles can unfortunately make it worse. Luckily there are ways to disguise hair loss while hair is improving—here are five looks to avoid at all costs if you want to repair and restore your thinning hair.
Tight Ponytails
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Tight ponytails can put a lot of stress on hair and cause breakage. “Every once in a while, it’s OK to wear your hair tightly pulled back, but you want to avoid wearing a tightly pulled hairstyle every day,” says the American Academy of Dermatology. “The constant pulling can cause strands of your hair to break or fall out. In time, the continuous pulling can damage your hair follicles. If you damage your hair follicles, your hair cannot grow back, so you develop permanent hair loss.”
RELATED: I Lost my First 25 Pounds by Walking
Wet Buns
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Wet buns can cause breakage to already thinning hair, exacerbating the problem. "When you tie your hair back it stretches up to a third of its length causing tension breakage," stylist Rob Reeves tells Vidal Sassoon Australia. “So make sure it’s pretty dry before putting it up. You might want to rethink that wet hair bun next time. Certainly not an option for anyone with fine fragile hair. And don’t sleep with wet hair – again it will cause tangles and breakage and stretch your hair.”
Hair That’s Too Long
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Having a long style can make thinning hair worse, experts say. “In general, if you have finer hair, don't grow it too long,” hairstylist Neil Moodie tells Harper’s Bazaar. “The longer it gets, the weaker the hair gets and so it can tend to look lank, straggly and not healthy. Instead, focus on creating layers within shorter styles, to get a bit more height. I wouldn't recommend really short layers though because they can highlight the fineness of the hair.”
Tight Braids and Weaves
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Tight braids and weaves may cause an irreversible baldness called Central Centrifugal Cicatricial Alopecia (CCCA). “Traction alopecia (baldness) is caused by chronic traction (pulling) on the hair follicle and is seen most commonly in African-American females associated with tight braiding or cornrow hair styles,” according to Michigan State University’s Women’s Health Research Institute. “It is generally present along the hairline. Men who attach hairpieces to their existing hair can experience this type of permanent hair loss if the hairpiece is attached in the same location over a long period of time.”
Related: This Is Exactly How to Lose Body Fat This Year
Middle Parts
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If you have thinning hair, the middle part is unfortunately not your friend as it accentuates the hair loss. “With a middle part your hair tends to frame the entire expanse of your face. Middle parts therefore make a round face appear even rounder,” according to Schwarzkopf. “They are also decidedly unhelpful if you like to hide some lines or wrinkles around the eyes and on your forehead. Wavy or curly hair looks great with a middle part, while straight and thin hair tends to look stringy rather than sleek.”
💪🔥Body Booster:  If you have fine or thinning hair, avoid excessively long styles, which can make it appear limp and unhealthy. Instead, opt for shorter, layered cuts to create volume and movement.
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Nutrition & Diet
        5 Hairstyles That Can Actually Worsen Thinning Hair
    

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By Ferozan MastApr 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Thinning hair can cause a lot of stress (and stress can cause thinning hair, which is a terrible chicken-and-egg situation). Whether your hair is thinning because of genetics or from lifestyle factors (for example postpartum hair loss, overly processed hair) certain hairstyles can unfortunately make it worse. Luckily there are ways to disguise hair loss while hair is improving—here are five looks to avoid at all costs if you want to repair and restore your thinning hair.
Tight Ponytails
Shutterstock
Tight ponytails can put a lot of stress on hair and cause breakage. “Every once in a while, it’s OK to wear your hair tightly pulled back, but you want to avoid wearing a tightly pulled hairstyle every day,” says the American Academy of Dermatology. “The constant pulling can cause strands of your hair to break or fall out. In time, the continuous pulling can damage your hair follicles. If you damage your hair follicles, your hair cannot grow back, so you develop permanent hair loss.”
RELATED: I Lost my First 25 Pounds by Walking
Wet Buns
Shutterstock
Wet buns can cause breakage to already thinning hair, exacerbating the problem. "When you tie your hair back it stretches up to a third of its length causing tension breakage," stylist Rob Reeves tells Vidal Sassoon Australia. “So make sure it’s pretty dry before putting it up. You might want to rethink that wet hair bun next time. Certainly not an option for anyone with fine fragile hair. And don’t sleep with wet hair – again it will cause tangles and breakage and stretch your hair.”
Hair That’s Too Long
Shutterstock
Having a long style can make thinning hair worse, experts say. “In general, if you have finer hair, don't grow it too long,” hairstylist Neil Moodie tells Harper’s Bazaar. “The longer it gets, the weaker the hair gets and so it can tend to look lank, straggly and not healthy. Instead, focus on creating layers within shorter styles, to get a bit more height. I wouldn't recommend really short layers though because they can highlight the fineness of the hair.”
Tight Braids and Weaves
Shutterstock
Tight braids and weaves may cause an irreversible baldness called Central Centrifugal Cicatricial Alopecia (CCCA). “Traction alopecia (baldness) is caused by chronic traction (pulling) on the hair follicle and is seen most commonly in African-American females associated with tight braiding or cornrow hair styles,” according to Michigan State University’s Women’s Health Research Institute. “It is generally present along the hairline. Men who attach hairpieces to their existing hair can experience this type of permanent hair loss if the hairpiece is attached in the same location over a long period of time.”
Related: This Is Exactly How to Lose Body Fat This Year
Middle Parts
Shutterstock
If you have thinning hair, the middle part is unfortunately not your friend as it accentuates the hair loss. “With a middle part your hair tends to frame the entire expanse of your face. Middle parts therefore make a round face appear even rounder,” according to Schwarzkopf. “They are also decidedly unhelpful if you like to hide some lines or wrinkles around the eyes and on your forehead. Wavy or curly hair looks great with a middle part, while straight and thin hair tends to look stringy rather than sleek.”
💪🔥Body Booster:  If you have fine or thinning hair, avoid excessively long styles, which can make it appear limp and unhealthy. Instead, opt for shorter, layered cuts to create volume and movement.

        
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Nutrition & Diet
        5 Wardrobe Mistakes Adding Years to Your Appearance
    

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By Ferozan MastApr 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Is your wardrobe making you look older? It can be easy to fall into the trap of just wearing the same style of clothing despite the natural lifestyle and physical changes that come with every passing year. If you still have a spring in your step but feel out of the loop, fashion-wise, don’t panic—there are many stylists and experts to set you on the right path. Here are five common wardrobe mistakes adding years to your appearance.
Matchy Matchy
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Having your clothing and accessories match can be very aging. “This one can be hard to let go of, but I promise you, it is no longer necessary to match your shoes to your handbag, or wear a set of coordinating earrings and a necklace,” celebrity stylist Miranda Holder tells the Daily Mail. “The minute you do, you are putting yourself in the style territory of our late, great Her Majesty Queen Elizabeth II, and whilst our beloved sovereign was an enduring fashion icon, the roots of her image were planted firmly in her fashion heydays of the 1950s.”
The Wrong-Size Bra
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Wearing the correct underwear is crucial, style experts say. “Believe it or not, the right-size bra can instantly make you look taller, thinner, and more youthful,” says Beth Djalali on Style At a Certain Age. “But the wrong-size bra makes you look shorter, older, and heavier. That’s how vital this undergarment truly is.”
RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises
Oversized Clothes
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Wearing the right size is important—baggy clothes can end up looking frumpy, which can make you look older. “Choose pieces that are loose but not overwhelming. Try wearing oversized just on one half of your body at a time,” says Jennifer Connelly on A Well Styled Life. “Voluminous tunics paired with oversized pants can make you look like you’re trying to hide something.
Stuck In the Past
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If you’re still wearing the same clothes from decades ago, it might be time to revamp your wardrobe. “While there is absolutely nothing wrong with a look inspired by the 70's, 60's or even 80s - fashion is after all circular, and even the diciest of trends can come back around like a bad taste boomerang - sticking resolutely to a fashion formula that belongs firmly in the past really isn't going to do you any favors,” Holder tells the Daily Mail. “Wearing solely styles of yesteryear whilst resolutely ignoring all that is current is a fast way to the fashion graveyard.”
Related: This Is Exactly How to Lose Body Fat This Year
Too Much Dark Clothing
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Too much dark clothing can make you look older, experts say. “[A] common style mistake for women over 40 is wearing too many dark colors together all the time!” says Dallas-based lifestyle influencer Heather Anderson. “Making a conscious choice to wear an edgy all black look is different than wearing predominantly dark colors all the time. It’s important to mix it up because darker colors can be really harsh against our skin and I think wearing light bright colors makes us look far more youthful.”
💪🔥Body Booster: To maintain a youthful appearance, choose clothing that fits properly. Pair a loose top with fitted bottoms, or vice versa, to create a balanced look.
Healthy Body
        10 Ways to Look 10 Years Younger, Say Dermatologists
    

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By Leah GrothSep 16, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here. 
1. Don’t Rub Your Eyes
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Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.
2. Invest in This Serum
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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.
RELATED:9 Everyday Habits That Age You Faster, According to Science
3. Drink This Much Every Day
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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.
4. Rinse Off Your Conditioner With Cold Water
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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.
5. Apply This Every 90 Minutes
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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.
6. Get Enough Sleep
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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.
And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.
7. Smile and Laugh Often
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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.
8. Wear This When Outside All Day
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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.
9. If You’re Going to Do Botox, Here’s When It’s Most Effective
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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”
RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits
10. Stop Worrying So Much About Aging And Embrace the Way You Look
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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts
Fitness & Workouts
        Erin Oprea Shows Off Tiny Waist and Reveals 9 Signs You Are Protein Deficient
    
erinoprea/Instagram
By Leah GrothJun 05, 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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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Erin Oprea is showing off her tiny waist – and schooling her followers about the importance of protein. In a new social media post, trainer to country stars Carrie Underwood and Maren Morris, discusses how protein is so crucial to weight loss. “LADIES, sooooo many of you are lacking PROTEIN!!! I hear it daily from you guys. A lot of women are getting 30 to 50 grams per day, that’s TERRIBLE!!! It’s time today to start focusing and you’ll see/feel a world of difference in your body!!!” she wrote in the caption, revealing 9 signs that you are protein deficient. 
1. Hungry Quickly After Eating
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The first sign you aren’t getting enough protein is that you get hungry shortly after eating. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, explains to The Body Network. 
2. Losing MusclesShutterstock
If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein, according to Erin. McMahon explains that protein is a fundamental building block for muscles and helps you preserve them. “And if you are lifting weights and you are training, it'll help you build muscle,” he says.  
Related: 12 Best Foods For Men to Build Muscle
3. Thinning HairShutterstock
According to Erin, thinning hair is another sign you aren’t getting enough protein. 
4. Always SoreShutterstock
Are you always sore? Maybe you aren’t getting enough protein, per Erin. McMahon confirms that protein helps you “recover” from your workouts. 
5. AnemiaShutterstock
Are you anemic? It could be because of your diet. “Anemia is a condition that develops when your blood produces a lower-than-normal amount of healthy red blood cells,” explains the NIH. One of the ways you can become anemic is through an iron deficiency, and protein can help with that. 
6. Brittle NailsShutterstock
Do your nails keep breaking? Erin mentions that it may be due to lack of protein – and UCLA Health agrees. Along with brittle hair, brittle nails are “often the first sign of deficiency,” they say.
Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert
7. Fluid RetentionShutterstock
If you aren’t getting enough protein, your body might be retaining fluids, according to Erin. 
8. FatigueShutterstock
If you feel tired, you might want to amp up protein, says Erin. UCLA Health also notes that trouble thinking “due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood)” and muscle weakness, “since amino acids are essential for building muscle mass,” are signs of protein deficiency.
9. Getting Sick OftenShutterstock
If you are getting sick a lot, take your protein situation under consideration, says Erin. UCLA Health adds that protein helps boost the immune system.
Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”
10. Here’s How Much Protein She RecommendsShutterstock
How much protein should you be aiming for? “The easiest goal is go 1 gram of protein per lb bodyweight! So, if you weigh 130lbs go for 130 grams!” says Erin in the caption. 
💪🔥Body Booster: If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein.
Nutrition & Diet
        10 Side Effects of Rapid Weight Loss
    

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By Leah GrothMay 13, 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:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Losing weight fast can seem like a dream come true. However, there are some negatives that come along with rapid weight loss you should consider before taking a GLP-1 drug like Ozempic or going on a drastic diet. We asked some of the top doctors, plastic surgeons, and weight loss experts to reveal major side effects of rapid weight loss – via either the natural way or using weight loss drugs – to look out for.
Fat Deposits
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While losing weight reduces overall body fat, deposits still exist. “Treatments like Ozempic help with rapid weight loss, but fat still exists in a reduced size,” Vishal Verma, MD, Founder of Revive Med Spa, says, recommending treatments like CoolSculpting to help “eliminate the fat cells, furthering the long-term results.”
RELATED:20 Possible Ozempic Side Effects
Uneven Skin Tone or Texture
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There is also the appearance of uneven skin tone/texture with weight loss. “Stretch marks may become more apparent with weight loss, so resurfacing treatments can help even tone and texture for a more youthful, radiant glow,” says Dr. Verma. “
Hair Loss
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Hair loss can be a potential side effect of rapid weight loss. This is often due to nutrient deficiencies, stress, and hormonal changes that occur when the body loses weight quickly.
RELATED: 20 Incredible Ozempic Success Stories of All Time
Unplanned Pregnancies are Being Examined
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Losing weight can impact fertility. "Weight loss can generally be associated with increased fertility by restoring normal ovulation in people who have PCOS or other causes of abnormal cycles," said Dr. Daniel Drucker, a professor and researcher at the University of Toronto's Mount Sinai Hospital and a pioneer of research into GLP-1 in an interview with CNN.
Ileus
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Ileus, “which is a temporary condition where your intestine can't push food and waste out of your body, is an unofficial side effect due to the effects of slowing down the gut movement,” says Kylie Bensley, MS, RD and founder of Sulinu Nutrition. If you think you have this, she recommends seeking medical advice.
Muscle Loss
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Sue Decotiis, MD, NYC weight-loss doctor, notes that there are a few reasons why rapidly losing weight leads to muscle loss. “There are many people who lose muscle because they aren’t drinking enough water. Water intake is imperative. You really need to drink a lot of water when you’re burning that much fat. If you are not drinking enough water, your body won’t burn fat, and you’ll lose muscle,” she says. The other reason is losing weight rapidly, which often leads to losing muscle. To mitigate this, make sure to lift weights or do another form of muscle-strengthening exercise.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
More Self-Esteem
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A positive side effect? “I’ve seen a lot of positive effects on personality in my practice. When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” says Dr. Decotiis. “I have people who were using sedatives for anxiety or depression, and then when they lost weight, they felt better and didn’t need them as much. My patient who has ADHD felt they had better focus and concentration.”
Eating Disorder Triggering
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If you have eating disorders in your history, rapidly losing weight can be triggering. “If there’s a history of an eating disorder, that’s when people can run into some problems. People who used food as a crutch and would go to food for comfort may miss food a lot because they used to get that dopamine hit from using food to make them feel better,” explains Dr. Decotiis. She recommends anyone who has struggled with these sorts of issues to work with a therapist while losing weight.
Decreased Libido
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Losing weight might impact your sex drive. “In the beginning, realize there’s a tremendous metabolic change going on in the body that can cause fatigue, and when someone is tired, their libido goes down. As time goes on and you lose more weight and feel better, libido will go back to normal because you’ll feel more confident and better without clothes on,” says Dr. Decotiis.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Saggy Skin
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According to Dr. Decotiis, some people are complaining about having a saggy butt,  face, or loose skin after rapidly losing weight, which has to do with fat loss. “Your skin stretches when you gain weight, so when you lose a lot of weight, sometimes your skin doesn’t fully go back to normal,” she says. “Think of a woman who’s pregnant. When she has a baby, sometimes her stomach takes time to go back to how it was before.” One way to mitigate this effect is by weight training during the weight loss process. “Additionally, as you age, you have less elasticity in your skin, and you cannot produce as much collagen. Your skin bounces back better when you’re younger,” she says.
💪🔥Body Booster: After losing weight fast, make sure to lift weights or do another form of muscle-strengthening exercise to avoid losing muscle.
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

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By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
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
            
            
        ShutterstockAdded 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
            
            
        ​2. Processed FoodsShutterstockUltra-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
            
            
        ShutterstockFoods 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
            
            
        Shutterstock/Prostock-studioStaying 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
            
            
        ShutterstockDon’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
            
            
        ​Pro TipsShutterstockAvoid 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
            
            
        ShutterstockOzempic 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
            
            
        Shutterstock“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
            
            
        ShutterstockIt’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
            
            
        ShutterstockOzempic 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
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’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
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome 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
            
            
        ​Soda and Sugary DrinksShutterstockOzempic 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
            
            
        ShutterstockIf 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
            
            
        ​Eat BreakfastShutterstockRefined 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
            
            
        ​And Improve Insulin SensitivityShutterstockWhile 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
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk 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
            
            
        ShutterstockOzempic 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
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic 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
            
            
        ​3. Deep-Fried ItemsShutterstockFried, 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
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you 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
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
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
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
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
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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.
Fitness & Workouts
        She Lost 70 Pounds From Hot Girl Walks
    

        Copyright joyymaria/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips. 

            
                She Walks to Run Her Errands
            
            
        @therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

            
                She Recommends Walking After a Workout to “Cool Down
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

            
                Calorie Deficit
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

            
                Meal Plan
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

            
                Here Is What She Eats in a Day
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

            
                Hydration
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

            
                Working Out
            
            
        
View this post on Instagram
A post shared by Joy (@joyymaria)
Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”
💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.
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