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5 Hairstyles That Can Actually Worsen Thinning Hair

These styles should be avoided.

Ferozan Mast
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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Ferozan Mast
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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FACT CHECKED BY Christopher Roback
Nutrition & Diet

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

Rear view of woman runner tying her hair and getting ready for another run outdoorsShutterstock

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

happy young woman with hair bun looking away while taking bathShutterstock

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

Beauty young girl outdoors enjoying natureShutterstock

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

hair professional, tattooed beauty worker holding braids of female client in salon, beauty industry, salon job, customer in salon, hairdresser, salon services, hair make overShutterstock

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

beaufiful glossy hair parted in the middleShutterstock

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

Fashion,Model,Posing,In,Studio,,Beautiful,Girl,Hair,Gathered,In
Shutterstock
Ferozan Mast
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
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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.

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

Rear view of woman runner tying her hair and getting ready for another run outdoorsShutterstock

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

happy young woman with hair bun looking away while taking bathShutterstock

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

Beauty young girl outdoors enjoying natureShutterstock

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

hair professional, tattooed beauty worker holding braids of female client in salon, beauty industry, salon job, customer in salon, hairdresser, salon services, hair make overShutterstock

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

beaufiful glossy hair parted in the middleShutterstock

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.

Nutrition & Diet

5 Wardrobe Mistakes Adding Years to Your Appearance

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Ferozan Mast
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

Milan, Italy - February 24, 2022: Street style, woman wearing Prada outfit: blue V-neck bra, a matching blue cropped bomber coat, yellow midi skirt and silver pointed pumps heels shoes.Shutterstock

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

Closeup back view of a woman unhooking the clasp of her white bra and looking in the mirrorShutterstock

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

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

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

Back in time 90s 80s. Stylish girl in retro jacket and vintage cassette player listens to music, fashion trends, entertainment, heat in summerShutterstock

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

Young beautiful stylish girl walking and posing in short black dress in city near fountains. Outdoor summer portrait of young classy womanShutterstock

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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Leah Groth
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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✓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

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

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

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

“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

Eight glasses of water a dayShutterstock

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

Attractive Mixed Asian Female side view enjoying showerShutterstock

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

Beach Woman in Sun Hat on VacationShutterstock

“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

Photo of beautiful woman getting mesotherapy treatment in face by specialist in gloves in beauty salonShutterstock

“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

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Leah Groth
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

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 Muscles

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

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 Hair

Cropped shot of Asian man worry about his hair loss and baldness problem. Conceptual of hair problem on men's head.Shutterstock

According to Erin, thinning hair is another sign you aren’t getting enough protein.

4. Always Sore

young sporty woman shoulder pain from workout in the gymShutterstock

Are you always sore? Maybe you aren’t getting enough protein, per Erin. McMahon confirms that protein helps you “recover” from your workouts.

5. Anemia

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

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 Nails

Hands of a woman playing with nails in stressShutterstock

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 Retention

Swollen feets because water retention in the bodyShutterstock

If you aren’t getting enough protein, your body might be retaining fluids, according to Erin.

8. Fatigue

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

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 Often

Sick woman with headache sitting under the blanketShutterstock

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 Recommends

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

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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Leah Groth
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.
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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.

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

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

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

Woman's hand holding hair strands fallen on a comb in close-upShutterstock

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

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

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

woman clutching her stomach with her hands in discomfortShutterstock

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

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

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

Beautiful young couple in bedroom. Close up of male and female feet under the blanket looking away from each other.Shutterstock

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

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

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

10 Wellness Habits to Lose 10 Pounds Before Summer

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/Instagram
Leah Groth
By Leah GrothMar 14, 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
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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.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

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

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” 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.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Muscle vs. Toning: Doctor's Take

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothMar 14, 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.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

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

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 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 trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

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

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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