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I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Here is what you shouldn’t do to lose weight.

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Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


No Fat Burners

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Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

tara_collingwood6dietdivatara/Instagram

Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

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Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

Fit young man in sportswear focused on lifting a dumbbell during an exercise class in a gymShutterstock

“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

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“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

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“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

Doctor talking to patient in officeShutterstock

“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@dr.jennale

5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


No Fat Burners

BCAA branched chain amino acid text made of powder on grey background with scoop and dumbbell used by bodybuilders before workout as a pre-workout supplementationShutterstock

Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

tara_collingwood6dietdivatara/Instagram

Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

Fit young man in sportswear focused on lifting a dumbbell during an exercise class in a gymShutterstock

“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

Portrait Of Young Arab Man With Shoulder Pain Suffering Sport Injury During Training At Gym, Middle Eastern Male Athlete Having Trauma After Fitness Workout, Rubbing Painful Area, CloseupShutterstock

“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

Doping in sport. Abuse of anabolic steroids for sports. Anabolic steroids spilled on a wooden table. Fraud in sports. Pharmaceutical industry. Detailed view of the medication. Place for your text.Shutterstock

“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

Doctor talking to patient in officeShutterstock

“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@dr.jennale

5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

Courtney Kroner thecourtneyway
Copyright thecourtneyway/Instagram

Are you considering taking Ozempic? It seriously simplifies the weight loss process, one expert and devotee maintains. Courtney Kroner is a weight loss coach on a GLP-1 weight loss drug and dropping pounds fast. In a new post, she opens up about her journey, revealing a few of the weight loss habits that are in her past. “Things I’ll Never Do Again Now That I’m on a GLP-1,” she titled the post.

She Won’t Ignore Her Cravings

The first thing she would do? “Never ignore my cravings,” she says. “If I want a burger and have access to a burger, I’m eating the burger… with the bun 🍔😌 No more food guilt!”

She Will Never “Earn” or “Burn Off” Her Food

The second habit she is quitting? She will never “earn” or “burn off” her food. “I don’t punish myself for eating. My body now uses food for fuel the way it’s meant to, without me having to over-exert myself at the gym,” she writes.

She Won’t Force Herself to Eat When She Isn’t Hungry

“Never force myself to eat when I’m not hungry,” is the third thing she won’t do after going on a weight loss drug. “Gone are the days of eating to hit macros and calorie counts. Now, I actually listen to my body!” she says.

She Won’t Cut Out Specific Food Groups

Another thing she is “never” doing is “cutting out specific food groups ever again,” she maintains. “I used to think carbs were the enemy. They’re not—If your body can properly process them!”

She Won’t Waste Time on Fad Diets

And the fifth thing she won’t do? “Never waste time on fad diets,” she says. “No more yo-yo dieting. Sustainable weight loss is finally here!”

She Has Also Revealed Things She Wish She Knew Before Taking a GLP-1

In another post, she reveals what she wished she knew before she started taking a GLP-1. “Well first and foremost if I knew that I would lose 35 lbs as easily as I did in 4 months I would have started way sooner. Some other things I wish I knew,” she writes.

She Wished She Knew More About Online Providers

“I wish I knew more about online providers like who I partnered with. I was going to wait months thinking I had to go through my doctor for an appointment. Until I realized I could literally start the process online and get started immediately,” she says.

She Wished She Had Someone to Guide Her

“I wish I had someone like me to follow and guide me who already been through it all!” she continued. “All of the questions I had, the research I had to do, the unsure feelings. If I had a page like THIS to follow and get advice from it would have been so comforting!”

She Wished She Hadn’t Felt Bad About It

“I wouldn’t have felt so bad about it. When I first started I felt like I was giving up. But hindsight I was just beginning to become the person I am now which is 35 plus pounds lighter and happier,” she continued.

She Wished She Didn’t Worry About Macros

“I wish I knew not to worry if I wasn’t hitting my macro goals I once had,” she continues. “Those didn’t work for me then and sure as heck weren’t working for me on my glp-1. New set of rules now.”

She Wished She Knew She Wouldn’t Suffer From Binge Eating

“I wish I knew I would NO LONGER suffer from binge eating,” she added. “Once upon a time there was the night time after dinner where I had done so good all day, and the sugar cravings began. It became an uncontrollable night time routine that I could ONLY stop with a glp-1. IYKYK.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Evidence-Based

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

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

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

Are you trying to lose weight in your 40s, but your best tactics simply aren’t working? Ashley Waldorf, RN, is a Hormone Health and Fat Loss Coach who has been practicing as a nurse for over 20 years. In a new social media post, she reveals some of the mistakes she made that kept her burning fat. She eventually identified them and went on to lose 15 pounds after 40. ”Navigating weight loss after 40 can be challenging, with many myths and misconceptions that complicate your journey,” she writes in the post. “Here are seven mistakes you might be making that are keeping you stuck.”


You Stick to a Plant-Based Diet

The first mistake? You think that a plant-based diet will help you lose weight. “While plants and fiber are essential, we actually need more protein as we age due to the anabolic resistance. Aim for 1 gram of protein per pound of ideal body weight,” she suggests in her post.

You Are Doing Juice Cleanses

Juice cleanses were all the rage, but thinking they were effective is a big mistake, per Ashley. “Our liver requires essential amino acids to effectively detoxify because they help break down and remove toxins,” she says. “Juices deprive your body of essential nutrients & you are generally losing water weight.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

You Think You Can Fast Your Way to Slim

Think you must fast your way slim? Nope, says Ashley. “While time-restricted eating can be a good tool for weight loss, it does not work for everyone. A 12-hour fast is plenty, especially when you have hormonal imbalances and trying to heal,” she says.

You Need to Be in a Severe Caloric Deficit to Lose Weight

You must be in a severe caloric deficit to lose weight,” is “an outdated model,” says Ashley. “The quality of your food is more important than the quantity. A balance of protein, healthy fats, and working up 25-35 grams of fiber can help lower insulin levels and improve fat burning.”

Doing Cardio Over Weight Lifting

“More cardio is better for fat loss” is also antiquated, says Ashley. “Cardio is also a tool but weight lifting is much more important for your metabolism and longevity. Aim for 3 days of resistance training per week at minimum,” she says.

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Avoiding Carbs

“Carbohydrates are bad” is simply not true. “As women, we actually do much better & feel much better when we are consuming quality carbohydrates- fruit, veggies, sweet potatoes and rice,” she says.

Believing That Hormones Don’t Matter

If you believe that hormones don’t matter, you are making a mistake. “Our hormones are a key component to fat loss. We have thyroid hormones, metabolic, reproductive, and stress hormones. I have found a holistic trio that helps balance all of these. They have resulted in a 15-pound weight loss, reduced anxiety, better sleep, more energy, and so much more!” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”


Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

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“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

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“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

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“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

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“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

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“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

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“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

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“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

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“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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 lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.


These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
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 taking all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

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The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
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 lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

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

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.