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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.

I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

One expert weighs in on the two popular workouts.

Leah Groth
By Leah GrothNov 01, 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:
✓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.

Happy,Senior,Woman,,Bicycle,And,Helmet,On,Holiday,Ride,bike
Shutterstock
Leah Groth
By Leah GrothNov 01, 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:
✓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.

Fitness & Workouts

Are you trying to burn fat? There is a lot of conflicting information out there about what workout is better for fat burning after 40: HIIT or walking. Body Network asked Aaron Leventhal, Author of The New Fit: How To Own Your Fitness Journey in Your 40s, 50s, and Beyond, a personal trainer who has a BA in Exercise Science and is NSCA-CSCS certified, and here is exactly what he had to say.

It Depends on Age and Gender

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

Whether you should do walking or HIIT depends on your age and sex. “We are all different, and women are not small men. If you are perimenopausal or in menopause, then you can definitely do HIIT. There is great research on the benefits of HIIT for all of us, no matter sex, but there is some confusion on how this type of training affects each of us,” he says.

Menopausal Women Should Do HIIT and Strength Training

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Menopausal women should do HIIT training and strength training, according to Leventhal. “I found this study to show the benefit of HIIT training in a group of women who engaged in HIIT training compared to a group that only did endurance training. The results were staggering. The HIIT group significantly changed in terms of losing body fat, sleeping better, and seeing a decrease in menopausal side effects,” he says.

The H in HIIT Can Vary

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“But are you really doing HIIT? So, we can definitely say that HIIT is good for everyone, regardless of age or sex. What we can’t say for sure is if when you think you are doing HIIT, you are. The H.I. in HIIT can be misleading because the benefits only come once you are at a heart rate above 85% of max. Thus, the H- in High and I- in intensity. It doesn’t count if you just do a fitness class called HIIT,” he continues.

You Need to Get Enough Intensity

People running in machine treadmill at fitness gymShutterstock

The real juice is in getting the true intensity needed, says Leventhal. “Just to give you an idea of how far off most of you are when it comes to true high-intensity training. A study by York University in Toronto took a group of people, put them on a treadmill, and asked them to run at a low intensity. Then, they were asked to get their heart rate up to 93% of max by running vigorously. Most participants thought they were at 93% of the max while still well below 75% of the max heart rate,” he says.

NEAT Matters

A happy man father following his son and pushing him forward while moving up the hill towards their picnic place.Shutterstock

N.E.A.T., aka non-exercise activity thermogenesis, also comes into play. “When it comes to burning calories, what we do outside of our HIIT workouts might be more critical. We see this in other cultures, which require walking, riding, and hiking throughout the day instead of sitting behind a desk.”

RELATED:Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

The More Steps You Take, the More Calories You Burn

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

“The more steps you take, the more calories you burn. A recent study showed that when you do a hard-charging HIIT workout, you might burn up to 13% of your daily calories. But, by taking more than 10K steps a day, working with your hands, and moving more throughout the day, you can burn 30% or more of your daily calories. So, let's not leave walking out of your daily exercise routine,” he says.

Find Balance

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

You must find a balance of what works best for you, he says. “As we age, we may need to change the way we train. For those of you who are used to hard-charging HIIT workouts 5 times a week, you may need to start balancing it out with less HIIT and add some walks. Likewise, if you don’t have a movement practice that includes HIIT, maybe you want to add that in to start 1 x a week. The key is to find the right balance, and I recommend finding the right balance by paying close attention to how your body feels and making sure you are being a critical thinker in your daily exercise choices.”

Be Ready for the Challenge

Portrait of active mature woman training on stationary bike workout in gymShutterstock

“Remember, HIIT is challenging, and to do it, you’ll need to be ready for it. A simple way to know if you are ready is to give yourself a rating on the following questions. What is my desire to train today? One is low, and five is high. A 4 or 5 is a green light to go. Try doing this before and after your warm-up. You would be surprised at how things change after you get moving. If you are a 1 or 2 on a scale of 1-5, it might be a good idea to head out for a long walk. When you fall at a 3, it's up to you. As you do this type of present critical thinking more and more, you’ll be more and more dialed in,” he says.

Is It Working?

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

“Is it working? I can tell you this. The only way to know if the balance is right and if you are getting the benefits of both walking and HIIT is to create measurables. What is your goal? Is it to hold onto lean muscle mass as you age? Is it to lose weight? Increase bone density? Increase performance? Measure where you are today, play with some walking and HIIT, and see what changes,” he says.

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

Remember, It Takes Time

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.Shutterstock

“It will take time. Give it six weeks, and then see how your new routine works. The key is to include walking and HIIT in your weekly routine in the right balance. It’s like you are running an experiment on yourself. Measure where you are when you start and along the way. You’ll learn to adjust the dials as you go along to get your routine fine-tuned for you,” he concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

cardiohiit (high-intensity interval training)workout routineswalkinghiitweight loss

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Fitness & Workouts

I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Happy,Senior,Woman,,Bicycle,And,Helmet,On,Holiday,Ride,bike
Shutterstock
Leah Groth
By Leah GrothNov 01, 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:
✓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 trying to burn fat? There is a lot of conflicting information out there about what workout is better for fat burning after 40: HIIT or walking. Body Network asked Aaron Leventhal, Author of The New Fit: How To Own Your Fitness Journey in Your 40s, 50s, and Beyond, a personal trainer who has a BA in Exercise Science and is NSCA-CSCS certified, and here is exactly what he had to say.

It Depends on Age and Gender

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

Whether you should do walking or HIIT depends on your age and sex. “We are all different, and women are not small men. If you are perimenopausal or in menopause, then you can definitely do HIIT. There is great research on the benefits of HIIT for all of us, no matter sex, but there is some confusion on how this type of training affects each of us,” he says.

Menopausal Women Should Do HIIT and Strength Training

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Menopausal women should do HIIT training and strength training, according to Leventhal. “I found this study to show the benefit of HIIT training in a group of women who engaged in HIIT training compared to a group that only did endurance training. The results were staggering. The HIIT group significantly changed in terms of losing body fat, sleeping better, and seeing a decrease in menopausal side effects,” he says.

The H in HIIT Can Vary

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“But are you really doing HIIT? So, we can definitely say that HIIT is good for everyone, regardless of age or sex. What we can’t say for sure is if when you think you are doing HIIT, you are. The H.I. in HIIT can be misleading because the benefits only come once you are at a heart rate above 85% of max. Thus, the H- in High and I- in intensity. It doesn’t count if you just do a fitness class called HIIT,” he continues.

You Need to Get Enough Intensity

People running in machine treadmill at fitness gymShutterstock

The real juice is in getting the true intensity needed, says Leventhal. “Just to give you an idea of how far off most of you are when it comes to true high-intensity training. A study by York University in Toronto took a group of people, put them on a treadmill, and asked them to run at a low intensity. Then, they were asked to get their heart rate up to 93% of max by running vigorously. Most participants thought they were at 93% of the max while still well below 75% of the max heart rate,” he says.

NEAT Matters

A happy man father following his son and pushing him forward while moving up the hill towards their picnic place.Shutterstock

N.E.A.T., aka non-exercise activity thermogenesis, also comes into play. “When it comes to burning calories, what we do outside of our HIIT workouts might be more critical. We see this in other cultures, which require walking, riding, and hiking throughout the day instead of sitting behind a desk.”

RELATED:Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

The More Steps You Take, the More Calories You Burn

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

“The more steps you take, the more calories you burn. A recent study showed that when you do a hard-charging HIIT workout, you might burn up to 13% of your daily calories. But, by taking more than 10K steps a day, working with your hands, and moving more throughout the day, you can burn 30% or more of your daily calories. So, let's not leave walking out of your daily exercise routine,” he says.

Find Balance

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

You must find a balance of what works best for you, he says. “As we age, we may need to change the way we train. For those of you who are used to hard-charging HIIT workouts 5 times a week, you may need to start balancing it out with less HIIT and add some walks. Likewise, if you don’t have a movement practice that includes HIIT, maybe you want to add that in to start 1 x a week. The key is to find the right balance, and I recommend finding the right balance by paying close attention to how your body feels and making sure you are being a critical thinker in your daily exercise choices.”

Be Ready for the Challenge

Portrait of active mature woman training on stationary bike workout in gymShutterstock

“Remember, HIIT is challenging, and to do it, you’ll need to be ready for it. A simple way to know if you are ready is to give yourself a rating on the following questions. What is my desire to train today? One is low, and five is high. A 4 or 5 is a green light to go. Try doing this before and after your warm-up. You would be surprised at how things change after you get moving. If you are a 1 or 2 on a scale of 1-5, it might be a good idea to head out for a long walk. When you fall at a 3, it's up to you. As you do this type of present critical thinking more and more, you’ll be more and more dialed in,” he says.

Is It Working?

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

“Is it working? I can tell you this. The only way to know if the balance is right and if you are getting the benefits of both walking and HIIT is to create measurables. What is your goal? Is it to hold onto lean muscle mass as you age? Is it to lose weight? Increase bone density? Increase performance? Measure where you are today, play with some walking and HIIT, and see what changes,” he says.

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

Remember, It Takes Time

Happy senior couple having fun together on vacation at city street. Two mature people enjoying time together during summer holidays.Shutterstock

“It will take time. Give it six weeks, and then see how your new routine works. The key is to include walking and HIIT in your weekly routine in the right balance. It’s like you are running an experiment on yourself. Measure where you are when you start and along the way. You’ll learn to adjust the dials as you go along to get your routine fine-tuned for you,” he concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Thomas_DeLauer65
Copyright Thomas DeLauer/YouTube
Leah Groth
By Leah GrothOct 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you confused about HIIT (high-intensity interval training) workouts and if they are right for you? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and walking. In a new viral video, he tackles the popular workout method, revealing who it is best for and the various ways you could be doing it wrong. “High-intensity interval training is a whole different ball game than what most people think that it is. I want to give you a breakdown of A, what high-intensity interval training really is, and B, what kind of cardio you should be doing when you're intermittent fasting, or what you need to know to at least make an informed decision,” he says.

HIIT Isn’t Always the Most Effective Workout for Fat Loss and Metabolic Response

“The first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high-intensity interval training should truly look like and what you're actually trying to accomplish,” he says in the post. “Most people look at high-intensity interval training as just this way to get a crazy lung burner, just an awesome workout where you feel like you just torched a bunch of calories. That's all fine and dandy, but it doesn't always elicit the best metabolic response, and it doesn't always elicit the best body composition response. You don't always get the desired outcome. You may feel like you accomplished something, but that's not because high-intensity interval training is bad. It's because most people are doing it wrong.”

HIIT Cardio Is Similar to Weight Training

“When we're doing high-intensity interval training, we are activating the anaerobic system of the body. So I want you to think of high-intensity interval training cardio the same way that you would think of weight training,” he says. “Weight training operates with the same metabolic business in your body that high-intensity interval training does. It's utilizing carbohydrates as a source of fuel. So what that means is you're in that rep range of maybe six reps all the way up to 15 reps in the weight room. Well, it's the same kind of thing that you're burning when you're doing a high intensity interval training workout,” he says.

Most People Are Doing HIIT the Wrong Way

He offers an example of what most people think HIIT looks like. “Most people will go ahead and do one minute of high-intensity exercise and then one minute off. Then they'll go back, and they'll do one minute on and one minute off. This is great for gamifying a process. I understand that it makes it easy, but that's not how the body works. The body doesn't necessarily know what one minute or two minutes are. The body just knows when it's fully fatigued or not,” he says.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

This Is the Right Way

“The whole idea with high-intensity interval training is you need to 100% be pushing it to the max and then recovering for however long it takes, whether it's 30 seconds, one minute, two minutes, to be able to be fully recovered to give it 100% again. So it varies from person to person on how long the rest periods should be. It is absolutely not uniform,” he continues. “You should be doing your high-intensity training all the way pedal to the metal for like 15, 20 seconds because, quite honestly, that's about how much energy you have stored up in your body to really perform at 90 to a hundred percent. If you're going longer than 20 or 25 seconds, then you're not pushing it at 90 or a hundred percent. Plain and simple, period. You should be going all the way then recovering as much as you possibly need to to be able to afford to push it 100%.”

If You Are Doing It the Other Way, You Aren’t Going to Your Max

“If you're going at one minute on, one minute off, you're probably going something like 50, 60% of your maximum and then just recovering for however long it takes, that doesn't really add up. We need to elicit the metabolic response that we get when we would normally weight train where we're going all the way to failure,” he says.

HIIT Won’t Get You Into a Fasted State Easier

He then goes on to explain how it applies to fasting. “When you are in a fasted state, your body is not utilizing carbohydrates as a source of fuel. When you are fasted, your body is using ketones. It uses fat, and it turns fat into ketones. When you are doing high-intensity interval training, you're utilizing carbs. Now, I hear a lot of people talking about how high-intensity interval training is going to help them get into a fasted state easier, but that is not really the case,” he says.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

It Has More to Do with When You Are Eating

“Once you're already fasting, your body just stores the glycogen and puts it away. It's not like you have to burn through all your glycogen first before you start burning fat. It's really just how long you are going without eating before your body starts using fat. So it's not like you have to drain your tank and then start using fats. It doesn't quite work all the way like that, although it does in some cases. But high-intensity interval training isn't gonna get you to the benefits of fasting any faster. If you like to do high-intensity interval training, it should simply be because it feels good and because you want to get the maximum heart rate benefits,” he says.

If You Are Fasting and Want to Burn Fat, Try Steady State Cardio

“I like HIIT because it feels good. I get a good mental response from it. But if you're fasting and you're just looking to burn some fat, you're probably better off doing a little bit more of a steady-state type of cardio. I'm talking like literally just 15, 20 minutes at like 60 to 70% of your maximum heart rate. That's gonna oxidize fat a lot easier and maximize the utilization of the ketone bodies,” he says.

The Best Time for HIIT Is After a High Carb Meal

“But if you are gonna do HIIT, then you're gonna wanna make sure you do it right. And the thing is, HIIT is really good right after you have some kind of high-carbohydrate meal; that way, your body can actually use those carbs and put them to good use so they don't get stored at all. But it's very important that you're doing the high-intensity interval training properly,” he says. “Now, when it comes down to the time of your cardio later in the day, if you are someone that cannot do cardio in a fasted state, you have to do it after you've eaten well. You're someone who might respond well to doing high-intensity interval training as a form of cardio, but after you ate. So that would make sense only if you are doing your cardio at the end of the day, after you've already broken your fast.”

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Bottom Line? Mix It Up

The bottom line? “If you're doing your cardio in the morning while you are still fasting, you have to make an honest, informed decision with yourself about what you are after. Are you trying to burn more fat or are you trying to get more of a mental benefit? So maybe mix it up a little bit,” says DeLauer. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

Why Walking Is Better Than Running for Fat Loss

Autumn Bates autumnelle_nutrition
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackApr 23, 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.

Tired of running for miles without seeing the scale budge? You're not alone. Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, sees this frustration in many of her 600,000 YouTube subscribers and personal clients. Her controversial take on cardio exercise might change your entire approach to fat loss. Read on to discover why your daily runs could be sabotaging your weight loss goals and how a simple switch might be the game-changer you need.

It's Not About Calories Burned

The traditional energy-in, energy-out theory of weight loss has been "thoroughly debunked multiple times," according to Autumn. While running does burn more calories than walking, that's not the whole story. "A lot of weight loss comes down to hormone balance because your body ultimately can dictate how much energy it's burning outside of just exercise based on what you're eating and what your hormone profile is," she explains in her post. This hormone factor is why walking can actually be more effective than running for fat loss.

How Running Triggers Stress Hormones

When you run, your body demands quick energy, especially during the first two minutes of exercise. "Your body actually needs a lot more sugar in order to sustain this type of movement," Autumn points out. To provide this energy, your body releases cortisol, the stress hormone. "Cortisol's main job is to release sugar into the blood supply," she states. While helpful for the immediate exercise, consistently elevated cortisol from frequent running creates a problematic hormone environment for weight loss.

Why Runners Still Have Belly Fat

Ever wonder why dedicated runners sometimes still struggle with stubborn belly fat? Autumn explains: "Higher levels of cortisol causes your body to store weight specifically right here, right in the belly." This explains the frustrating paradox many runners experience - logging miles but not losing that midsection fat. "If you're noticing that you're gaining weight around your belly, when mathematically it shouldn't make sense because you're running so much... this is a sign that you probably are overdoing it," she warns.

Walking Naturally Balances Hormones

Unlike running, walking – especially outdoors – actually helps lower cortisol levels. "There's a study that has found that just walking outside for 15 minutes results in a decrease in your cortisol levels," Autumn notes. Walking has also been shown to lower BMI and reduce waist circumference. The fat-burning advantage comes from creating a more balanced hormone environment, rather than from the calorie burn itself.

A Marathon Runner's Surprising Discovery

As someone who completed the LA Marathon and multiple triathlons, Autumn speaks from personal experience. "I loved me some cardio. But from the increased cortisol levels, I did notice that I was getting some fat storage around my belly," she shares. After taking six months off from running to balance her hormones, she not only experienced reduced anxiety but also became leaner – a benefit she wasn't initially seeking but welcomed.

Finding Your Exercise Balance

Autumn isn't saying running is inherently bad. "Is running bad? No. Is running more often going to make you lose weight? Maybe, depends on where you're at right now," she clarifies. The key is understanding your body's signals and finding the right balance. For many people struggling with weight loss plateaus, reducing running frequency while increasing walking can lead to better results and improved hormone balance.

How To Make The Switch

Start by aiming for 10,000-15,000 steps daily. "The more you walk, the better. Walking is something that you really can't overdo, as long as you're not power walking," Autumn recommends. You can begin by "swapping out some of your running days for just walking days" or "including a 20-minute warm-up walk before your strength training." This approach helps loosen muscles while creating a more favorable hormone environment for fat loss - potentially the missing piece in your weight loss puzzle. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

11 Walking Tricks This Coach Uses to Burn More Fat

Thomas DeLauer
Thomas DeLauer/YouTube
Christopher Roback
By Christopher RobackDec 25, 2024
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.

Finding time for effective exercise can feel overwhelming. But according to nutrition coachThomas DeLauer, the simplest form of movement – walking – could be your key to fat loss. With over 3.68 million YouTube subscribers and years of experience coaching professional athletes, DeLauer reveals how small changes in your walking routine can lead to significant fat loss results. Here's what science says about optimizing your daily walks.

The Science Behind Walking and Fat Loss

Walking at 50-60% of your maximum oxygen consumption (VO2 max) triggers beta oxidation, where your body preferentially burns fat, explains DeLauer. "At lower intensities, like walking, our bodies preferentially use fats unless there's something standing in the way," he states. A study in the Journal of Exercise, Nutrition and Biochemistry demonstrated that walking three days per week for 12 weeks significantly reduced BMI, subcutaneous fat, and visceral fat in obese subjects.

Why Walking on an Empty Stomach Works

Research from the International Journal of Obesity revealed compelling evidence about meal timing and fat oxidation. "What they found is that when breakfast was consumed, the level of carb oxidation was very high prior to exercise, during exercise, and after the walk," DeLauer says in his post. In contrast, "The group that didn't have breakfast had higher levels of circulating non-esterified fatty acids prior to exercise, meaning they were already utilizing fats before they even started exercising."

RELATED:She Completely Transformed Her Body in 1 Year by Doing These 6 Things

Understanding Your Body's Fat-Burning Process

DeLauer uses a practical analogy: "Think of it like a sink with a garbage disposal. Your body has to burn through all that stuff in the sink before it can start burning the water and have the water flow through the drain." This explains why timing matters for fat loss. "You're going to have to burn through all of that before you ever get to a point where you're burning fat."

The Right Time to Walk After Meals

While immediate post-meal walks help with blood sugar control, they're not optimal for fat burning. "Going for a walk right after breakfast is tremendous for what is called glycemic control," DeLauer explains. "That means it's going to suck up the glucose from that breakfast and it's going to prevent the glucose from spiking."

The Perfect Window for Fat Loss

"If you wait for that food to break down a little bit and then go for a walk, when the food is already digested... you're going to liberate more of those fats," DeLauer advises. Wait 2-3 hours after meals when possible. "You're going to have lower levels of insulin, and you're going to be able to, therefore, oxidize more fat because insulin isn't preventing lipolysis."

Making Walking Work for Your Schedule

While fasted morning walks are ideal, they're not realistic for everyone. "Not everyone can just get up in the morning and go for a fasted walk," DeLauer acknowledges. The key is finding the sweet spot between meals when your body is primed for fat oxidation.

RELATED:She Lost 21 Pounds by Doing These 3 Simple Things

Protect Your Muscle While Losing Fat

Walking offers a unique advantage for preserving muscle mass. "We know that walking is really good. It's low impact. We know that it spares muscle because it's not high energy and it's very low demand," DeLauer points out.

The Heart Health Bonus

Walking delivers powerful cardiovascular benefits alongside fat loss. Research shows that 30 minutes of walking five days a week can reduce coronary heart disease risk by 19%. Studies indicate it helps lower blood pressure, reduce stroke risk, and improve overall cardiovascular health.

Better Blood Sugar Control

Regular walking creates meaningful metabolic improvements beyond fat loss. Meta-analyses show significant decreases in glycated hemoglobin (A1c) and improvements in insulin sensitivity, supporting better blood sugar control and enhanced fat burning.

RELATED:10 Rules Help Petite Women Drop 15 Pounds in 90 Days

Mental Clarity Benefits

Strategic walking reduces stress and depression scores while promoting relaxation. This mental health boost complements the physical benefits, making it easier to stick to your fat loss goals.

Creating Sustainable Results

"Timing your walks when you are the most hungry or in between your meals" creates optimal conditions for fat burning, DeLauer says. Combined with walking's low-impact nature, this approach helps you maintain consistency - the key to long-term success. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I'm a Bikini Competitor Who Beat Belly Fat at 50 and Here's How You Can Too

Melissa Neill msmelissaneill MelissaNeill
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Melissa Neill
By Melissa NeillApr 10, 2025
Melissa Neill
CEO of Body By Bikini
Melissa Neill is a weight loss coach and the founder of Body By Bikini.
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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.

That unexpected belly fat that seems to appear out of nowhere once you hit your 40s can feel impossible to lose. No matter how many sit–ups you do or salads you eat, that stubborn midsection just doesn't budge like it used to. I know exactly how frustrating this is because I've been through it myself.

As a fitness coach who specializes in helping women over 40, I discovered the real solutions to menopause belly fat through my own journey competing in bikini competitions. Back in 2018, I was struggling just like you might be now – trying all the usual methods and seeing no results until I finally cracked the code.

Today, I'm going to share the exact process that has helped over 13,000 women lose menopause belly fat – a straightforward approach you can follow to flatten your midsection in just 6–8 weeks. If you're tired of feeling uncomfortable in your clothes and ready for real solutions that work with your changing body, you'll want to read every word of what follows.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Why We Get Menopause Belly Fat

First off, I'm going to show you the shocking reasons you have gained fat around your midsection and how, once you hit the age of 40, your body has changed.

Linda is one of my clients – she was struggling with belly fat after having a child. The lifestyle she adopted was catching up with her, but she couldn't understand why. She was doing the same things she did in her younger days, but gradually her waist was expanding. She couldn't find clothes to fit, and she realised she had to make a choice to either go and buy new clothes or do something about her expanding waistline.

She decided to take action and join my program. As each week passed, she saw her waistline diminishing and lost 20 lbs. Linda was elated she had found success when it had eluded her before. You can see from these pictures and the smile on Linda's face talking about it that she was really happy with her results in just 8 weeks.

So what had happened to Linda's body, and why had she gained so much weight?

There are three things in Linda's body that were causing her belly fat and preventing her from losing weight using the traditional methods.

1. Insulin Resistance

If you try pouring water into an already soaked sponge, the sponge can't absorb any more water. That's the same as your glucose or sugar in your body – it can't be absorbed like it used to, so you get blood sugar spikes that cause fat gain.

The fat gain will typically sit around your midsection, as Linda found.

2. Loss of Estrogen

Linda's body once she hit the age of 40 is changing due to her hormones. This is because her body has lost estrogen. You can see here she started to store fat around her midsection. That's because as her body has lost estrogen, it's trying to make more, and with that, it makes more fat too. And that typically sits around her midsection. She hasn't changed anything – she has the same lifestyle habits, but her body is storing more fat because it's lacking in estrogen.

3. Loss of Muscle

There is another important thing that is happening to Linda's body, which is adding to the already expanding waistline.

Linda and every woman at this stage will find that her muscles are declining. It's declining at a rate of 1% per year once you hit the age of 40.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Why Is That Important?

Muscle is like logs I am putting on a fire—the more you have, the longer and hotter the fire burns, even when you're not stoking it.

When you have more muscle, like more logs on the fire, your body is going to burn calories without effort, just when you're sitting, resting, and sleeping.

But as you age, you are not getting that magic effect of muscle. Take me – I'm 58 – if I hadn't done anything about it, I would have lost 18% of muscle or 18% of the logs I had available to burn.

Inflammation

Let's move on to the fourth thing that is happening in your body.

When I was perimenopausal, I was suffering from 2 things I couldn't quite understand. I was getting water retention and bloating. This was during the time I was doing bikini shows, and leading up to the show, I would get really anxious about the water retention and bloating. My ankles would always swell up towards the end of the day, and my coach would order me to have my legs raised to ease this.

And the bloating would get worse throughout the day, and I would have a particular reaction to eating certain foods, like dairy and even natural sweeteners.

What was going on was inflammation, which is a huge problem for perimenopausal and menopausal women and contributes to our belly fat.

Simply put, your body becomes more inflamed as a way of healing itself. But many women experience chronic inflammation, and when left unchecked, it will lead to weight gain, joint pain, and even autoimmune diseases like Hashimoto's.

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

What Doesn't Work For Belly Fat

So we've learned why we get belly fat, so I'm going to show you why some traditional methods for fat loss won't work anymore. These were methods when you were younger, and some people will even get upset and angry with the first one I'm going to talk about because they love it. But I am not talking about whether you love it, I'm talking about whether it reduces belly fat.

Do you remember the role of muscle, and loading more logs on the fire would keep the fire burning longer and hotter without effort? Well, there are some things that are going to put that fire out, like throwing cold water on it. In other words, they are going to slow your metabolism down.

Running: It’s the worst kind of exercise you can do, because you will reduce your muscle mass.

Very low carb, low calories, or extreme fasting: again, as it will result in loss of muscle, so they are going to put your fire out.

Torch Belly Fat with These Exercises

Remember that fire we were talking about and how we can add more logs on so the fire burns hotter and for longer? That is done by building more muscle. So you need to lift weights to get this magical fat burning.

But you're not going to get bulky like a bodybuilder. You're just putting back the muscle you lost through the aging process.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lifting Weights

What happens to your body when you lift weights is that your metabolism speeds up and you are going to be burning calories when you are sitting around, sleeping, and doing everyday things.

It's not about the calories you burn when you are exercising, and it's the calories you burn throughout the day when you are lifting weights.

And that's not the only benefit of lifting weights.

Remember that sponge that couldn't soak up the water because it was full up because of insulin resistance? You can make your sponge bigger by adding more muscle. The more muscle you have, the better your body is at absorbing glucose. So lifting weights is your new friend.

Your body turns into a fat-burning machine when you lift weights.

This is why I have remained so lean for years after my initial success at transforming my body and becoming a stage competitor.

Now I strength train 4 times a week for around 45 mins to an hour per session. So I don't spend huge amounts of time working out. Some people are surprised by this.

And there are two more forms of exercise that will help you keep those logs on the fire, in other words, support your metabolism:

As well as strength training, you do want to be doing some sort of cardio, but not to the detriment of your strength training. We have already learned that too intense cardio can throw water on the fire, but there is a type of cardio that will enhance your muscles and help you put more logs on your fire….

Walking

Walking is amazing for menopausal women because it will not deplete your muscles and it's easy on your joints. You want to get in 7,000 steps per day, which will help your body burn extra calories with the minimum effort. To up your walking game, I love to add in a weighted vest, and that's what I do with my clients. It really is a game changer. Go for 10% of your body weight.

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

High Intensity Interval training

Another option is to implement High-Intensity Interval training (HIIT). But only in small amounts. You want to be doing 15–20 minutes per session, no more than 4 times a week. You can go for 30 minutes, but I wouldn't do that anymore, so you don't end up depleting your muscles.

Personally, I love HIIT, but not everyone does, so if you don't like it, stick to walking.

Eat Your Way to a Flatter Tummy

Exercise is not the only tool in your armoury when it comes to the war against belly fat. How you eat is absolutely crucial, and I am going to reveal my secret to eating, which will absolutely torch belly fat and has been so successful for the thousands of women on my programs.

So we've discovered earlier that we get inflammation & insulin resistance; so how do we tackle them?

To reduce inflammation, we need to be eating food that will fight inflammation and cutting out foods that make it worse.

That's cutting out ultra-processed foods, refined carbs, and alcohol, and instead having a diet that is rich in vegetables, fruit, and whole foods.

Foods that actively fight inflammation are berries, tomatoes, peppers, green leafy veg, green tea, oily fish, and even 70% cocoa dark chocolate.

Remember that sponge that couldn't soak up the water because it was full. You can reduce the amount of water you are sending to your sponge. The water is glucose in your body and too much if it will make your sponge overflow. So you should be eating less sugar and fewer refined carbs like white flour and swap these for whole grains and starchy veg.

Then there is an amazing food group which will put more logs on your fire like strength training.

That's Protein

Protein helps with belly fat in 2 ways:

1. Your body takes longer to break down protein, so you are burning more calories than when you eat carbs and fats

2. Protein will support strength training and is the building block to putting on muscle, so it will help with putting those logs on the fire.

You want to be getting in 1g of protein per pound in body weight, which sounds a lot, but that's eating protein at every single meal and snack.

But is eating non-inflammatory foods and increasing your protein all it takes to lose belly fat?

No, you do need to be burning more energy than you are consuming in food for this to work. In other words, you do need to be in a calorie deficit.

I know many of you ask me how many calories I should be eating. The answer is – that depends on so many things. What your goal is, how much activity you are doing, and how much you currently weigh. You also need to have a workout plan that's designed for your level of fitness, experience, and goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the author: Melissa Neill is a weight loss coach and the CEO of Body By Bikini

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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