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7 Lifestyle Factors Slowing Your Metabolism

Unless you are over 60, it has nothing to do with your age.

Leah Groth
By Leah GrothApr 26, 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
✓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.

woman clutching her stomach with her hands in discomfort
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Leah Groth
By Leah GrothApr 26, 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
✓Evidence-Based

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

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

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

Fitness & Workouts

Does your metabolism seem to be slowing down? While most people know that your metabolism slows down in your older years, there are other factors that play into speed – and bad habits that might be contributing to its slow-down. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, reveals seven lifestyle factors that are slowing your metabolism to a crawl. And guess what? Most of them can be easily remedied.

Lack of Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Are you drinking enough water? “Dehydration can slow down the metabolism and inhibit our bodies to burn calories efficiently,” says Maitland. “Water is absolutely essential.”

Lack of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Poor sleep quality or sleep deprivation can alter hormones, which can affect your metabolism. “Particularly the hormones that are involved in regulating our metabolism such as insulin, ghrelin, and leptin,” says Maitland.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

Low Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Protein can help you feel full longer – and also takes more calories to burn versus carbs, “so if you are one to consume a high protein diet, you most likely have a speedy metabolism,” Maitland maintains.

Not Enough Movement

A man sitting on the bench and looking at the seaShutterstock

Are you not moving enough? “It’s no secret that we all know we need to move, plain and simple. Lack of movement means a significant decrease in the number of calories you burn every day,” Maitland reminds us.

Poor Diet

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Consuming unhealthy fats, heavily processed or high-sugar foods can negatively impact and slow down the metabolism, explains Maitland. “Heavy consumption of sugar in particular can lead to insulin resistance which, long term, can lead to higher levels of insulin in the blood. This can cause your body to store excessive fat,” she says.

Stress

Dark-haired girl covers her face with handsShutterstock

Stress can also impact metabolism: “Cortisol is a hormone released when we are stressed. It essentially sends our body into a ‘fight or flight’ mode, which temporarily pauses regular bodily functions and can slow the metabolism,” says Maitland.

Age

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Finally, age impacts metabolism. “As we age, our bodies go through hormonal changes that can cause muscle tissue loss. The body becomes less effective at burning calories when muscle tissue is decreased, hence slowing down the metabolism,” explains Maitland.

RELATED: 10 Veggies to Help You Lose Weight

Here’s What Science Says

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

Fun Fact? According to a study published in Science, metabolism peaks around age 1, and then gradually declines about 3 percent a year until around age 20 when it plateaus. It slowly starts declining, about 1 percent annually, at age 60.

💪🔥Body Booster: Is your metabolism slowing down? Don’t blame it on age – unless you are over 60 – the scientifically determined age when it actually declines.

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Nutrition & Diet

7 Daily Habits That Are Secretly Sabotaging Your Metabolism

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Leah Suzanne
By Leah SuzanneApr 07, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Are you damaging your metabolism and don’t even know it? If you are struggling to lose weight and feel like you are dieting and exercising enough, it could be that some of your daily habits are secretly sabotaging your metabolism. “It's easy to fall into daily habits that, unknowingly, can negatively impact your metabolism,” says Heather Snead, Live Conscious Expert and Nutritionist. Are your habits to blame for your slower metabolism? “Here are 7 common culprits,” Snead reveals.

Skipping Meals

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Skipping meals may seem like a good idea if you are trying to lose weight. However, it could be backfiring. “This can lead to blood sugar fluctuations, overeating later in the day, and a slowdown in your metabolic rate as your body tries to conserve energy,” says Snead.

Lack of Sleep

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Not sleeping may seem harmless. But it could be hazardous to your metabolism. “Insufficient sleep disrupts hormone balance, particularly affecting ghrelin (hunger hormone) and leptin (satiety hormone), which can increase appetite and slow metabolism,” Snead says.

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

Sedentary Lifestyle

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If you exercise but maintain an overall sedentary lifestyle, your metabolism could be negatively impacted. “Prolonged sitting reduces calorie expenditure and leads to muscle loss, which is a major factor in maintaining a healthy metabolism,” she says.

Chronic Stress

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Chronic stress can also slow your metabolism. “Elevated cortisol levels from chronic stress can promote fat storage, especially around the abdomen, and negatively affect metabolic function,” says Snead.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Dehydration

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There’s a reason why experts are adamant about hydration. “Even mild dehydration can slow down your metabolism. Water is essential for many metabolic processes,” Snead says.

Insufficient Protein Intake

Pasta fettuccine with tomato sauce and basil on a plate

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Make sure you are eating enough protein to fuel your metabolism. “Protein requires more energy to digest than other macronutrients and helps maintain muscle mass. Not getting enough can hinder your metabolism. If getting enough protein is challenging, you can incorporate a high-quality protein powder like Live Conscious Protein to a smoothie or beverage,” Snead says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Consuming Too Many Processed Foods

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Processed foods can also damage metabolism. “These foods are often high in refined carbohydrates, unhealthy fats, and added sugars, which can lead to insulin resistance and metabolic dysfunction,” Snead concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Lifestyle Factors Slowing Your Metabolism

woman clutching her stomach with her hands in discomfort
Shutterstock
Leah Groth
By Leah GrothApr 26, 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
✓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.

Does your metabolism seem to be slowing down? While most people know that your metabolism slows down in your older years, there are other factors that play into speed – and bad habits that might be contributing to its slow-down. Jamie Maitland, certified holistic nutritionist, elite fitness trainer, creator of the 21 Day Reset, and founder of The Office Health, reveals seven lifestyle factors that are slowing your metabolism to a crawl. And guess what? Most of them can be easily remedied.

Lack of Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Are you drinking enough water? “Dehydration can slow down the metabolism and inhibit our bodies to burn calories efficiently,” says Maitland. “Water is absolutely essential.”

Lack of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Poor sleep quality or sleep deprivation can alter hormones, which can affect your metabolism. “Particularly the hormones that are involved in regulating our metabolism such as insulin, ghrelin, and leptin,” says Maitland.

RELATED: 7 Ways to Lose 15 Pounds in Two Months, Say Experts

Low Protein Intake

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Protein can help you feel full longer – and also takes more calories to burn versus carbs, “so if you are one to consume a high protein diet, you most likely have a speedy metabolism,” Maitland maintains.

Not Enough Movement

A man sitting on the bench and looking at the seaShutterstock

Are you not moving enough? “It’s no secret that we all know we need to move, plain and simple. Lack of movement means a significant decrease in the number of calories you burn every day,” Maitland reminds us.

Poor Diet

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Consuming unhealthy fats, heavily processed or high-sugar foods can negatively impact and slow down the metabolism, explains Maitland. “Heavy consumption of sugar in particular can lead to insulin resistance which, long term, can lead to higher levels of insulin in the blood. This can cause your body to store excessive fat,” she says.

Stress

Dark-haired girl covers her face with handsShutterstock

Stress can also impact metabolism: “Cortisol is a hormone released when we are stressed. It essentially sends our body into a ‘fight or flight’ mode, which temporarily pauses regular bodily functions and can slow the metabolism,” says Maitland.

Age

Pensive elderly mature senior man in eyeglasses looking in distance out of window, thinking of personal problems. Old woman wife consoling and hugging sad husband, copy spaceShutterstock

Finally, age impacts metabolism. “As we age, our bodies go through hormonal changes that can cause muscle tissue loss. The body becomes less effective at burning calories when muscle tissue is decreased, hence slowing down the metabolism,” explains Maitland.

RELATED: 10 Veggies to Help You Lose Weight

Here’s What Science Says

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

Fun Fact? According to a study published in Science, metabolism peaks around age 1, and then gradually declines about 3 percent a year until around age 20 when it plateaus. It slowly starts declining, about 1 percent annually, at age 60.

💪🔥Body Booster: Is your metabolism slowing down? Don’t blame it on age – unless you are over 60 – the scientifically determined age when it actually declines.

Nutrition & Diet

7 Ways to Accelerate Your Metabolism Naturally

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Ferozan Mast
By Ferozan MastApr 27, 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
✓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.

A healthy metabolism is important not just for weight loss but for overall well-being. “Metabolism can vary greatly from person to person,” Linsey High, PA-C tells UnityPoint Health. “For example, two women who are the exact same height and weight can have completely different metabolisms due to many different factors.” While there is certainly a genetic factor to take into consideration, lifestyle habits can impact your metabolism for the better and the worse. Here are seven ways to boost your metabolism naturally, according to experts.

Weight Training

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Lifting weights is a great way to boost your metabolism and get fit. “Strength training is a key component of overall health and fitness for everyone,” says the Mayo Clinic. “Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.”

Good Sleep Habits

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Studies show not getting enough sleep can slow down your metabolism, encouraging the body to hold onto fat stores. "The primary problem in obesity is how fat tissue functions to store fat energy,” says Greg Shearer, PhD. “By storing fats quickly, fat tissues appear to shift fuel utilization away from fats and prioritize the use of sugars for fuel. Here we show evidence that sleep restriction exaggerates this process, conserving energy stores."

Exercise More

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A study from UT Southwestern Medical Center shows even a single workout can boost your metabolism for days, thanks to the impact of exercise on specific neurons. “It doesn’t take much exercise to alter the activity of these neurons,” says UT Southwestern neuroscientist Dr. Kevin Williams. “Based on our results, we would predict that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism.”

Don’t Skip Meals

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Eat breakfast to help boost your metabolism—but opt for healthy, high-protein choices. “Our energy use slows overnight and is usually lowest in the early morning,” High tells UnityPoint Health. “Eating breakfast is an easy way to ‘wake-up’ your metabolism. People who don't eat breakfast often have several hours of slower metabolism compared to people who do eat breakfast.”

RELATED:I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing

Manage Stress

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Stress can negatively impact your metabolism, so managing it through methods such as meditation or exercise is very important. “Your body does not know when a stressful situation will end,” says Penn Medicine. “To prepare, it saves energy by not burning as many calories, which can lead to weight gain. More commonly, people turn to — or away from — food as a way to help deal with stress. Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

Eat More Protein

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Protein helps rev your metabolism thanks to its higher thermic effect. “Swapping out high-carb foods for high-protein foods will increase the amount of energy the body uses to digest food, burning more calories in the digestion process alone,” High tells UnityPoint Health. “This is why paying attention to the nutritional content of our foods is so valuable. It’s also why junk food, which is typically high-fat and/or carb, is detrimental to our health.”

RELATED: 6 Strength Training Moves for Lean Muscle Tone at 60+

Move More

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Sitting all day can negatively impact your metabolism. "So much of improving metabolism is understanding what it is you do with most of your time," endocrinologist Dr. Laila Tabatabai tells Houston Methodist. "If you're sitting in front of a computer for eight hours a day only to go home and sit in front of your TV for another two or three, that's certainly going to reduce your metabolic rate."

💪🔥Body Booster: The same healthy habits that lead to weight loss will help boost your metabolism.

Nutrition & Diet

5 Ways to Speed Up Your Metabolism

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Leah Groth
By Leah GrothApr 11, 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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Follow:
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.

Do you feel like your metabolism has slowed down or plateaued? There are things you can do to speed it up, according to an expert. Nicole Bauserman is a woman’s metabolism and fitness coach whose goal is “helping women build fast metabolisms + strong bodies, so they can drop fat for good.” In a recent series of viral Instagram videos she addresses a question from one of her followers: How do you “heal” your metabolism? Here is exactly what you need to do, according to Nicole. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in on her strategies.

Your Metabolism Has Likely “Adapted to Your Lifestyle”

Screenshot 2024-04-10 at 11.10.39 AMnicoleb_fitt/Instagram

“So if you are feeling this way, you are feeling like you need to heal your metabolism, I am assuming that you have tried to lose weight on your own and nothing has worked,” Nicole says. “The good news is your metabolism is not broken, it's just adapted to your lifestyle. And there are things that we can do to speed it back up again.”

You Need to Stop Dieting

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“The biggest thing that you can do, and you're probably not gonna like it, spend time, not dieting, spend time not trying to lose weight,” she instructs. “When we are constantly dieting, when we are constantly hopping from one diet to the next, and when one stops working, you start another one. And you're constantly eating low calories, trying to lose weight. Your metabolism learns how to adjust to those lower calories, AKA, it slows down, which is why no matter how hard you diet or what new diet you try, nothing seems to work.”

Increase Calories

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“So in order to fix this, in order to speed our metabolism back up and get our body responsive to losing weight again, we have to increase our calories and take a break from trying to lose weight,” Nicole continues. “And I'm not talking about just for like a week or two, I'm talking about for a few months, spending time, not dieting.” Collingwood agrees. “I see a lot of clients who are eating too little and over exercising and have hit plateaus in their weight loss that they just can’t get over,” she says. “I will increase their calories, spread out throughout the day, and sometimes even decrease their exercise and their body responds by letting go of some stored fat that wasn’t budging before.”

However, You Can’t Eat Whatever You Want

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However, she explains that in order to get “your metabolism to speed back up,” you cannot take a “free for all” or “eat whatever you want” approach. “There are a couple of things that you wanna focus on when you're increasing your calories and eating at maintenance,” she says.

The Type of Food You Eat Matters

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In Part 2, she takes a deeper dive into food. “Focus on what you are eating,” she explains, recommending metabolism boosting food.

You Need to Amp Up Protein Intake

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She explains that the food you need “is not eaten enough of most of the time” and isn’t considered a “superfood” but it is “as close to a superfood as you’ll get.” The answer? “Im talking about protein,” she writes. “It has the highest thermic effect out of all foods. Which is just a science-y way to say that protein helps you burn the most amount of calories just by eating and digesting it. So you’ll burn more calories just by eating more protein!” It will help you “work smarter not harder,” she adds. Plus it’s gonna help you build and maintain muscle - which the more muscle you have, the more calories you burn just at rest.” Collingwood agrees. “Protein is great for all of these reasons, but you also need to have a balance of carbs and fats,” she adds. “Some people are eating way too much protein because of messages like this and still stuck with not losing weight.”

Here Are the Protein Sources She Recommends

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“Generally you should aim for 0.8-1g of protein/pound of body weight,” she says, recommending her “favorite protein sources,” adding that they are more “delicious” than just “boring plain” chicken:

🥩 lean cuts of steak

🍔 lean ground

🍣 salmon

🍤 shrimp

🥪 sliced turkey for a classic sandwich

🍗 flavorful chicken (chicken parm, honey garlic chicken, bbq pulled chicken just to name a few of my favs!)

👉🏼 Greek yogurt, beef jerky, cottage cheese

🥤 protein powder in a smoothie or oatmeal

💪🔥Body Booster: If you want to “heal” your metabolism, start by adding calories in the form of lean protein.

Nutrition & Diet

15 Reasons Why You Can’t Lose Weight

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Ferozan Mast
By Ferozan MastMay 30, 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
✓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.

Weight loss can be complicated and frustrating enough when it’s actually working—but what if you’re (seemingly) doing everything right and the scales refuse to budge? "Both medical and surgical-assisted weight loss programs have proven to be very successful, but the key element is you," Matthew R. Pittman, MD, tells Northwestern Medicine. "Committing fully to the behavioral and lifestyle changes required is essential for long-term weight loss success." Here are 15 reasons weight loss might not be happening for you.

Gut Microbiome Issues

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Is your gut microbiome undermining your weight loss? It’s possible. “The advice at this time is to focus on foods and behaviors that contribute to overall gut health,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. “That means eating fresh fruit, vegetables, leafy greens and naturally fermented foods; avoiding stress; sleeping enough; and getting regular exercise. It’s not the weight loss magic many long for, but it will contribute to a healthy gut and better overall health.”

Unhealthy Diet

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A diet heavy in sugar and ultra processed junk food is bad for weight loss and terrible for your health. “The power of regular exercise to counter the negative effects of poor eating habits is limited, especially when looked at over the long term,” Laura Goldberg, MD, tells University Hospitals. “There’s not one diet that fits all. But in general, people should strive to consume as many whole foods as they can. Whole foods are minimally processed – they include vegetables, whole grains, nuts, seeds, beans, lentils, milk, unprocessed meats and fish.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Poor Sleep

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Not getting enough sleep—and getting poor quality sleep—can make weight loss difficult. “When it comes to diabetes and obesity, poor sleep is often a factor,” endocrinologist Brian Wojeck, MD, MPH, tells Yale Medicine. “There's good data to suggest that sleep has an effect on obesity.”

Sedentary Lifestyle

Overweight guy sitting on the couch with remote in hand trying to watch some TV.Shutterstock

Hitting the gym is great, but it’s important to avoid sitting all day. “It’s going to take widespread change,” Uri Ladabaum, MD, tells Stanford Medicine. “We shouldn’t just tell patients they need to work out. We need to work with communities, employers and local governments to enable healthy lifestyles by ensuring that there are safe spaces to exercise that are cheap or free.”

Too Much Stress

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Stress spikes cortisol, which can impede weight loss. “Cortisol shifts your metabolism to store fat,” Jasmine Kim, MD, tells Baylor Scott & White Health. “It also increases your appetite and can cause cravings for sweet, fatty and salty foods. Trying to lose weight while constantly craving those ‘cheat day’ foods is practically fighting a losing battle.”

Not Enough Food

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Not eating enough food can undermine your weight loss efforts. “Not eating enough can make it harder to lose weight,” Lena Beal, MS, RDN, LD, tells Piedmont Health. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Too Much Alcohol

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Drinking too much alcohol can derail your weight loss. “If you've had one too many drinks, this can lead to poor decision-making when it comes to meal and snack choices,” dietitian and nutritionist Marianna Dayre tells Renaissance School of Medicine at Stony Brook University. “Studies show that those who engage in heavy drinking tend to consume diets higher in calories, sodium, and fats than those who do not drink.”

Muscle Gains

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If you’re strength training and building muscle, it may look like your weight loss has stalled when in fact, you are burning fat. “The key point here is that weight and muscle mass changes will occur,” physical therapist Gary Calabrese, DPT, tells the Cleveland Clinic. “Initially, they aren’t all what some people may perceive as headed in a positive direction ― because you may gain a little weight at first… But there will be good changes later, so you have to stick with your exercise program.”

Too Much Sugar

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“When you take in sweet treats like cake, cookies or candy, your brain tells your body you’re not full, and you then have the urge to eat more to feel satisfied,” Linda Folken, MS, RDN, CSOWM, CDN, tells Mather Hospital. “Increased intake of sugary foods or beverages fuels the increased frequency of cravings.”

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Not Enough Exercise

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Exercise is important for weight loss. “Being active is vital to losing weight and keeping it off. When active, the body uses more energy in the form of calories,” says the Mayo Clinic. “And burning more calories than you take in leads to weight loss.”

Insulin Resistance

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“If your body builds up insulin resistance, that extra blood sugar will be stored as fat instead of as an energy source called glycogen,” Dr. Kim says. “This makes it more challenging for us to lose weight despite good dietary habits.”

Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

Artificial sweeteners can encourage you to eat more than you intended. “Sugar-free and ‘zero-calorie’ drinks have artificial sweeteners, which significantly increase ghrelin levels,” Dr. Kim says. “Ghrelin is a ‘hunger hormone’ that stimulates your appetite, meaning it can cause increased food intake and fat storage.”

Be Consistent

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Stay the course—your body may be alarmed at weight loss and work harder to store fat in response. “The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation,” according to Northwestern Medicine. “It kicks in to preserve and store fat for future energy.”

RELATED:11 Tips for Successful Weight Loss That Lasts

Eat More Protein

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Protein is essential to build muscle and encourage weight loss. “You always want to think about the quality of the protein you’re getting,” Michael C. Garcia, MD, tells UCLA Health. “There is a benefit to eating a complete protein from the actual food source, but mixing in some non-complete protein sources is not bad.”

Wrong Exercise

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“If you feel that you are exercising regularly but not seeing results, you might not be doing the right kind of exercise,” Dr. Kim says. “For example, doing too much cardio without any strengthening training will make it difficult for you to gain muscles, and muscles help increase metabolism.”

💪🔥Body Booster: If you want to lose weight, you should consider cutting back on alcoholic drinks. Consuming excessive amounts of alcohol can lead to poor decision-making when it comes to meal and snack choices.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

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A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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