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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.

7 Causes of "Hidden" Fat, According to Science

Experts warn these 8 things cause hidden fat.

Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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FACT CHECKED BY Christopher Roback
Overweight stomach (shallow focus)
Shutterstock
Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

RELATED:6 Tips for Simple Meal Planning From a Coach

Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

worker�´s hand deboning salmon at fish marketShutterstock

Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

RELATED:I Lost 40 Pounds by Tracking My Macros, Here’s How You Can Do It Yourself

Healthy Fats

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

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

If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

People running in machine treadmill at fitness gymShutterstock

Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

fat loss

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Nutrition & Diet

7 Causes of "Hidden" Fat, According to Science

Overweight stomach (shallow focus)
Shutterstock
Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
See Full Bio
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.

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

RELATED:6 Tips for Simple Meal Planning From a Coach

Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

worker�´s hand deboning salmon at fish marketShutterstock

Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

RELATED:I Lost 40 Pounds by Tracking My Macros, Here’s How You Can Do It Yourself

Healthy Fats

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

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

If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

People running in machine treadmill at fitness gymShutterstock

Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Signs Your Belly Fat Is a Hormone Problem

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Do you eat healthy, exercise regularly, but still struggle with stubborn belly fat? You're not alone. Many women face this frustrating challenge, which might be linked to hormonal imbalances rather than diet or exercise habits alone.Christine Hronec, founder and CEO of Gauge Girl Training, brings her unique expertise as a food scientist, engineer, and former national bikini competitor to help you understand this common issue. With her background in both the scientific and practical aspects of fitness, Christine offers valuable insights into identifying and addressing hormonal belly fat.

Why Your Hormones Might Be Behind Your Belly Fat

"The hormonal belly is a very unique type of belly," Hronec says in her post. She explains that it has a distinctive shape, typically sitting lower on the abdomen with a noticeable protrusion beneath the navel. Understanding these characteristics is the first step in addressing the root cause of your weight concerns.

Sign #1: Healthy Diet Isn't Working

The most frustrating sign, according to Hronec, is when "you are eating right, you are eating healthy, you are eating modest calories, and your waistline keeps getting bigger even though you are eating correctly." This paradox is often the first indication that hormones, not calories, are the primary issue.

Sign #2: Uncontrollable Sugar Cravings

Hronec emphasizes that these aren't your typical cravings: "It's an uncontrollable type of sugar craving, not the type of thing where it's like just that time of the month, but it's above and beyond that." She connects these intense cravings to insulin resistance, which can lead to leptin resistance - a condition where your body loses its ability to recognize when it's full.


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

Sign #3: Persistent Mood Swings

"You are experiencing a lot of mood swings," notes Hronec, highlighting this as a clear indicator of hormone imbalance. These emotional fluctuations often accompany physical symptoms and shouldn't be dismissed as just stress or fatigue.

Sign #4: High Stress Levels

"High levels of stress can increase the cortisol hormone levels," Hronec explains. She emphasizes a critical point: "When cortisol hormone goes up, what ends up happening is it sends the signal to your body to store even more fat." This creates a challenging cycle where stress directly contributes to belly fat accumulation.

Sign #5: Exhaustion Without Rest

The final sign is what Hronec describes as being "exhausted all the time but cannot sleep." This combination of fatigue and insomnia often indicates an underlying hormonal imbalance that needs addressing.

The Science Behind Hormonal Belly

Hronec explains that hormonal imbalances, particularly with estrogen and insulin, can create a "biochemical shitstorm for fat gain." She emphasizes that when you're not ovulating regularly or are in perimenopause or menopause, your body may struggle to detox excess estrogens, leading to increased fat storage.

Your Action Plan

Rather than drastically cutting calories, Hronec recommends a specific approach: "Bring your calorie level up to maintenance. Increase your healthy fats. Increase your protein. Reduce your carbohydrates with respect to starchy carbs." She particularly emphasizes fiber intake, recommending 30-50 grams daily for the first week, then maintaining at least 30 grams thereafter.

Testing and Support

"You can definitely get your hormones tested to actually confirm if you have a hormone imbalance," advises Hronec. She specifically recommends testing estrogen (estradiol) and progesterone levels. For additional support, she suggests considering foods rich in indole-3-carbinol, such as kale and Brussels sprouts, or taking it as a supplement to help naturally detox excess estrogens.

Remember, addressing hormonal belly fat requires a different approach than traditional weight loss methods. By recognizing these signs and taking appropriate action, you can develop a more effective strategy for your specific situation. As Hronec emphasizes, "It's not going to be good enough to just exercise more, and it's not going to be good enough to just eat less, if you really want this to go away." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Hidden Signs You Are Actually Burning Fat

Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat
Copyright ivana.chapman/Instagram/Shutterstock
By Alek Korab,
Alek Korab
Editor
Alek is a seasoned media leader with 27 years of experience. With a track record of impactful coverage reaching ...
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Christopher Roback
Christopher Roback
Professional Health, Science Editor and Writer
Specialized content creator for leading digital platforms, including Eat This, Not That! Health and Best Life ...
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Jan 15, 2025
✓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.

Standing in front of the mirror, scrutinizing every inch for signs of progress after weeks of dieting? You're not alone. While the scale might be your go-to measure of success, it doesn't tell the whole story of fat loss. As a Sports Scientist and former international athlete, Ivana Chapman has helped thousands transform their bodies through science-based approaches. Drawing from her expertise in Sports Science, NSCA certification, and experience as both an international karate athlete and Canadian National Natural Bikini Competitor, she reveals the hidden signs that prove your body is actually burning fat. Read on to discover the six definitive indicators that show your weight loss plan is working.

1. Scale Patterns Matter More Than Daily Numbers

The first sign requires looking beyond daily fluctuations. "When we're talking about being in a calorie deficit, we want this to be a fairly long duration to see the right changes," says Ivana in her video post. She emphasizes tracking weight trends over at least three months, noting that normal variations occur due to fluid balance and undigested food. To accurately track progress, she recommends calculating weekly averages rather than focusing on daily numbers.

RELATED: The “10x Protein Trick” That Helps You Lose Fat, Not Muscle

2. Your Measurements Tell the Truth

"The waist to hip ratio can give you an idea of certain risk factors," Ivana explains, highlighting the importance of regular body measurements. While the scale might not budge, changes in your waist, hips, and other key areas can reveal fat loss. She recommends measuring specific areas based on your goals, whether it's your mid-thigh, biceps, or waist circumference.

3. Your Clothes Fit Differently

One of the most reliable indicators of fat loss is how your clothes fit. "You might not see any change in the scale, but you are getting leaner," Ivana points out. Pay particular attention to your waistband and how shirts fit around your midsection. A looser belt notch or more comfortable fit can signal successful fat loss, even when other metrics haven't changed.

RELATED: Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

4. Progress Photos Show Visible Changes

"Take some pictures of yourself so you can see where you're at at the beginning," Ivana advises. She recommends capturing front, side, and back views weekly. These visual records often reveal changes that might be hard to notice day-to-day, with notable differences becoming apparent after six weeks of consistent effort.

5. Your Appetite Patterns Shift

A subtle increase in hunger can actually indicate success. "Your body is trying to maintain what we call homeostasis," Ivana explains. When you're in a calorie deficit, your body naturally signals for more food. However, she emphasizes that extreme hunger isn't the goal: "A little bit of hunger here and there is okay, do not go to the extremes where you're ravenous all the time."

6. Your Body Temperature Changes

Some people experience feeling colder, particularly in their extremities, when successfully burning fat. While Ivana notes this isn't universal, it can be one of several indicators that your body is adapting to a calorie deficit.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

Maintain a Sustainable Approach

While these signs are important indicators, Ivana emphasizes the importance of a sustainable approach. "Please be patient," she advises, recommending a minimum three-month perspective on progress. She warns against extreme calorie restrictions, noting that severe deficits can lead to health issues including loss of sex drive, hair loss, and hormonal disruptions.

The Right Way to Track Progress

Success comes from monitoring multiple indicators while maintaining a reasonable calorie deficit. "Aim for a sustainable approach that can keep you healthy while achieving your weight loss goals," Ivana recommends. This means ensuring proper nutrition with adequate protein, vegetables, and fruits while creating a modest calorie deficit you can maintain long-term. And if you enjoyed this article, don't miss I'm a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

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

Jessie_Inchauspe10
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Surprising Causes of Overnight Weight Gain

Woman laying on bed in night with her eyes opened.
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.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

The scale can play tricks on you. One day, you weigh yourself, and the next, the scale has jumped up a few pounds. Did you really gain weight overnight? According to Andrew Holmes (@andrewholmes79), a fitness and weight loss coach who regularly shares videos setting the weight loss record straight, there are seven reasons why the scale “jumped up overnight.” In a recent video, he explains that they all have something in common: They have “nothing to do with fat gain,” he says, advising his followers to “stop freaking” out over the number on the scale. Here is what he says could be the culprit – and also what Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, thinks about it.

Reason 1: Constipation

public toilet sign board with white woman and man figure and arrow on blue background or surface with noise effects. public toilet or wc sign board photo with selective focus and copy space on blueShutterstock

The first reason you might be bloated? Constipation. If “you haven’t had a good poop in a few days,” it can show up on the scale, he maintains.

Reason 2: Hormonal Changes

woman clutching her stomach with her hands in discomfortShutterstock

Hormonal changes, especially during that time of the month, can lead to fluctuations on the scale and leave ladies “a little bloated,” he says.

RELATED: 7 Lifestyle Factors Slowing your Metabolism to Crawl

Reason 3: Sodium

Salt Shaker, Salt, Food.Shutterstock

Did you eat a lot of salt yesterday? “Maybe you had too much sodium yesterday, and this is causing your body to hold onto a little extra water,” he maintains.

Reason 4: Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can also lead to extra numbers on the scale, as it “leads to hormonal changes, and that causes water retention,” he says.

Reason 5: Lack of Sleep

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Not getting enough sleep can even add pounds. How? Sleep impacts stress, “which causes, you guessed it, more water retention,” he says.

Reason 6: Inflamed Muscles

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Did you hit the gym yesterday? If “you had a tough workout yesterday and now your muscles are inflamed or swollen,” it might translate to a spike on the scale.

Reason 7: Building New Muscle

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Also, if you have been lifting weights and working out a lot, “getting strong” and “building new muscle,” the scale might go up.

Our Expert Agrees

tara_collingwood7Tara Collingwood

Body Network’s Resident RDN, Tara Collingwood is in agreement with all of Holmes’ reasoning. “The biggest reason the scale fluctuates is fluid balance,” she says. “Water weighs a lot and can change the scale by one to four (or more depending on your body size) pounds in a day! Hormones, exercise, bathroom habits, food intake, salt intake, etc., can all significantly affect these numbers.”

RELATED: I Lost 30 Pounds With This Simple Change

Here’s How to Know if You Are Building Muscle or Adding Fat

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“If you see the scale continuing to climb over a few days to a week, then either you have a chronic condition of fluid gain, or you are gaining weight, but it could also be that you are gaining muscle,” she says. You might want to gauge this by how your clothes fit. “If your clothes fit great, but you’ve gained a few pounds, AND you’ve been lifting weights, then it could indeed be muscle,” she says.

💪🔥Body Booster: Weighing yourself isn’t always the best measure of fat loss. Instead of only relying on the numbers, try on clothes and assess how they fit.

@andrewholmes79

7 reasons the scale jumped up overnight that have nothing to do with body fat gain. #fatlosstips #weightlosstips #nutritiontips #workouttips #healthyeating

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

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Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

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The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

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When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 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.

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

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

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

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

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. 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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