10 Intermittent Fasting Mistakes You Are Making

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

        20 Intermittent Fasting Mistakes Preventing You From Losing Weight
    Making a few missteps could be preventing you from hitting your weight loss goals, says one expert. 
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
Dr. Morgan Nolte/YouTube
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
Nutrition & Diet
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Are you already on the intermittent fasting bandwagon, but can’t seem to lose weight? You might be making a critical mistake, claims one expert. Dr. Morgan Nolte, PT, DPT, GCS, is a board-certified clinical specialist in geriatric physical therapy and the founder of Zivli. In a viral YouTube video she discusses the most common missteps people make while practicing time restricted eating. “If you are using intermittent fasting to lose weight or get healthy, be sure to avoid these 10 common intermittent fasting weight loss mistakes,” she says in the video. “The goal of this episode is to help you avoid 10 common intermittent fasting weight loss mistakes that I've made and that I see my clients make, especially beginners just getting started with fasting.”
Keep in Mind That When You Start on the Weight Loss Journey, Your Body Might Take Time to Adjust
Shutterstock
“When you're trying to lose weight or get healthy, there are so many forces working against you,” she says. “Your body likes the status quo and doesn't want to change.”
Intermittent Fasting Is a Great Tool to Lower Insulin and Get Your Body Into Fat Burning Mode
Shutterstock
“Habits are hard to break, but using intermittent fasting is one of the best tools in your weight loss toolbox because when you don't eat, your insulin stays low. Insulin is your fat creation and storage hormone. So if you want to get into fat burning, intermittent fasting is a great tool to lower insulin,” she continues.
If You Have Insulin Resistance There Is More to the Equation Than Just “Eat Less, Exercise More”
Shutterstock
“When insulin is too high for too long, you may develop insulin resistance, which makes losing weight harder. It's also a root cause for type two diabetes, heart disease, and dementia. So living a low insulin and inflammation lifestyle is key to better health and keeping the weight off,” Dr. Nolte continues. “It takes a more specific and targeted strategy than just eat less, exercise more to lose weight with insulin resistance.”
Here Is Who Should Try Intermittent Fasting
Shutterstock
Who should try intermittent fasting? “If you've been at a weight loss plateau or are just getting started and maybe you've lost some weight but you're terrified to regain or you just have a few extra pounds to lose, intermittent fasting can be a helpful strategy for you,” she maintains.
Keep in Mind That Intermittent Fasting Is Basically Time-Restricted Eating
Shutterstock
She also wants to “take any drama or fear” out of the term intermittent fasting. “Everyone is already intermittent fasting. Anytime you are not eating, you are intermittently. Fasting when you're sleeping is a great example. So for that reason, I prefer the term time-restricted eating or feeding because it's more descriptive of what you're doing. You're shortening your eating window so that more time of your day is spent fasting to lower insulin.”
Everyone Should Fast for 12 to 14 Hours a Day
Shutterstock
“I recommend everyone fast for at least 12 to 14 hours per day. That would be considered a baseline level of intermittent fasting, and in my opinion is ideally just part of everyone's lifestyle unless they have a medical reason not to,” she says.
Moderate Intermittent Fasting Is 14 to 24 Hours Fast and Anything Longer, Advanced
Shutterstock
“I consider moderate intermittent fasting, anything from about 14 to 24 hours,” Dr. Nolte says. She defines “more advanced fasting” as “anything longer than a day.” She recommends “moderate intermittent fasting because we want you to lose weight how you're gonna live the rest of your life and not necessarily view fasting as a diet,” she says.
Talk to a Doctor Before Extending Your Fast
Shutterstock
“There are good medical reasons for advanced or extended fasting, but they may require more direct medical supervision depending on your health conditions,” she continues. “While intermittent fasting is the most powerful tool in your weight loss toolbox, it is still just one tool.”
Mistake 1: Overeating or Eating Too Much Processed Food
Shutterstock
“What you eat and how much you eat is very important too. So mistake number one is overeating or eating too much processed food,” Dr. Nolte reveals. “The golden rule of nutrition is to eat real unprocessed food. Whatever dietary pattern you ascribe to the golden rule still applies and will make that nutritional pattern healthier.”
Mistake 2: Fasting Too Long
Shutterstock
“The second major mistake, especially for those who want to make time restricted eating part of their lifestyle is they fast for too long,” reveals Dr. Nolte. “Starting out, they shock their brain and body and develop a restriction mindset that leads to overeating or binging.” Instead, “gradually increasing your fasting window versus going from say, a 10 hour fasting window to a 16 hour fasting window in one day,” is the way to go. “Gradually increasing by 30 to 60 minutes will be easier for both your brain and your body to adjust, but before you advance your fasting window, refer to my first point about learning how to properly fuel your body so that when you are fasting, you're not as hungry.”
Mistake 3: Underhydration
Shutterstock
“Speaking of hunger, that brings me to the third mistake of under hydration. Much of the water we consume in a day comes during meals to help us chew and swallow our food. We also get some water from the food that we eat. So if you're not eating, it will be especially important to hydrate,” she explains. “Aim for at least half your body weight in ounces of water per day. Ideally, your urine is clear or light yellow. Now, small amounts of caffeinated beverages like coffee or tea, like less than four to 500 milligrams would technically count towards your water intake.”
Mistake 4: Drinking Alcohol or Sweetened Beverages – EvenThose with Non-Nutritive Sweeteners While Fasting
Shutterstock
“The fourth intermittent fasting mistake is drinking alcohol or any sweetened beverage, whether with sugar or non-nutritive sweeteners, even the healthy ones, during your fasting window,” she says. Sugary beverages, alcohol, and many zero or low calorie drinks like ice, Coke Zero, really anything sweet, will trigger the hypothalamic region in your brain to make you think that calories are coming in. The hypothalamus then sends a signal to your pancreas via your vagal nerve that says, ‘Hey, you better get some insulin pumped out because we have some sweet stuff coming in.’ Then the insulin gets pumped out, but there's not really a direct rise in the glucose because you didn't actually eat any sugar or calories. So insulin pushes glucose already in your bloodstream into your cells, which lowers blood sugar. This drop in blood sugar sends a signal to your brain to increase your hunger, which is not something that we wanna do when we're fasting.
Mistake 5. Not Having Electrolytes While Fasting
Shutterstock
“Piggybacking on the hydration mistake is mistake number five, which is not having electrolytes when you're fasting,” says Nolte. “This was a mistake that I made for a long time, but finally started taking them when I felt like my muscles were taking longer to recover from exercise than what I wanted.” She recommends unflavored electrolytes with no added sugar or sweeteners.
Mistake 6: Fearing Exercise
Shutterstock
“Mistake number six is fearing exercise when you're fasting,” says Nolte. “This is one that's very personalized based on the level of intensity of your workouts and body composition goals.” She recommends taking exercise one step at a time. “Start with where you're at and know that any movement is better than none. But for optimal mitochondrial health and fat burning an hour of zone two aerobic exercise several times a week can be great. If you're struggling through your workouts, try including electrolytes in your water during and after exercise.”
Mistake 7: Eating Too Much Starch and Sugar During Your Window
Shutterstock
“Mistake number seven is eating too much starch and sugar during your eating window,” says Nolte. “To maximize the benefits of intermittent fasting for weight loss and fat burning, it's important to reduce starches and sugars in your diet. Starches and sugar have the biggest insulin response of all three macronutrients. Now remember, the whole goal here is to live a low insulin and inflammation lifestyle. There are essential proteins and fats, and I'd argue that fiber is essential too, but there are no essential starches or sugars. So if you're at a plateau, do a nutrition audit and check to see how you could increase your portions of protein, fat, and fiber from whole foods and reduce the portions of starches and sugar.”
Mistake 8: Fasting at the Wrong Time of Your Menstrual Cycle
Shutterstock
“Now, mistake number eight is fasting at the wrong time of your menstrual cycle,” Nolte continues. “If you're a woman still menstruating, the best time to experiment or start fasting is the week of your period up to ovulation. So about days one to 14, you won't wanna do longer fasts during ovulation or the week before your period.”
Mistake 9: Fasting When You’re Not Sleeping Well
Shutterstock
Mistake number nine is fasting when you're not sleeping well. “Sleep deprivation will increase your hunger hormone, ghrelin and make fasting harder, not something that we want,” she says. “If you're not sleeping at least seven hours a night, I'd focus on improving your baseline nutrition and sleep before starting anything longer than a 14 hour fast. It will just be easier and you're gonna see better results.”
Mistake 10: Being Impatient and Giving Up Too Soon
Shutterstock
“I've saved the best mistake for last, and that is being impatient about your results and giving up too soon,” she says. “There is no entitlement in weight loss. I know that for some, when you fast, you feel like you deserve to see results on the scale right away, and you might because fasting lowers insulin faster than anything else. And when your insulin is lower, you'll excrete more water. So the first bit of weight you lose may be water weight. The weight loss will likely slow down, and that is 100% normal expected. And okay, we've got to get over the instant gratification mindset If our aim is long-term weight loss and better health because that mindset is not serving you.”
Tackle One of These at a Time
Shutterstock
“No need to tackle all of these at once as that often leads to overwhelm, like you're taking two steps forward and then one step back,” Nolte concludes. “Instead just pick one and narrow your focus, your efforts will be way more effective that way.”
Follow Dr. Nolte on Social Media
Dr. Morgan Nolte/YouTube
You can follow Dr. Morgan Nolte on social media for more intermittent fasting advice. Here is her YouTube Channel and Instagram account.
cardiowalkingweight lossintermittent fastingprotein

        
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Nutrition & Diet
        20 Intermittent Fasting Mistakes Preventing You From Losing Weight
    
Dr. Morgan Nolte/YouTube
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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 already on the intermittent fasting bandwagon, but can’t seem to lose weight? You might be making a critical mistake, claims one expert. Dr. Morgan Nolte, PT, DPT, GCS, is a board-certified clinical specialist in geriatric physical therapy and the founder of Zivli. In a viral YouTube video she discusses the most common missteps people make while practicing time restricted eating. “If you are using intermittent fasting to lose weight or get healthy, be sure to avoid these 10 common intermittent fasting weight loss mistakes,” she says in the video. “The goal of this episode is to help you avoid 10 common intermittent fasting weight loss mistakes that I've made and that I see my clients make, especially beginners just getting started with fasting.”
Keep in Mind That When You Start on the Weight Loss Journey, Your Body Might Take Time to Adjust
Shutterstock
“When you're trying to lose weight or get healthy, there are so many forces working against you,” she says. “Your body likes the status quo and doesn't want to change.”
Intermittent Fasting Is a Great Tool to Lower Insulin and Get Your Body Into Fat Burning Mode
Shutterstock
“Habits are hard to break, but using intermittent fasting is one of the best tools in your weight loss toolbox because when you don't eat, your insulin stays low. Insulin is your fat creation and storage hormone. So if you want to get into fat burning, intermittent fasting is a great tool to lower insulin,” she continues.
If You Have Insulin Resistance There Is More to the Equation Than Just “Eat Less, Exercise More”
Shutterstock
“When insulin is too high for too long, you may develop insulin resistance, which makes losing weight harder. It's also a root cause for type two diabetes, heart disease, and dementia. So living a low insulin and inflammation lifestyle is key to better health and keeping the weight off,” Dr. Nolte continues. “It takes a more specific and targeted strategy than just eat less, exercise more to lose weight with insulin resistance.”
Here Is Who Should Try Intermittent Fasting
Shutterstock
Who should try intermittent fasting? “If you've been at a weight loss plateau or are just getting started and maybe you've lost some weight but you're terrified to regain or you just have a few extra pounds to lose, intermittent fasting can be a helpful strategy for you,” she maintains.
Keep in Mind That Intermittent Fasting Is Basically Time-Restricted Eating
Shutterstock
She also wants to “take any drama or fear” out of the term intermittent fasting. “Everyone is already intermittent fasting. Anytime you are not eating, you are intermittently. Fasting when you're sleeping is a great example. So for that reason, I prefer the term time-restricted eating or feeding because it's more descriptive of what you're doing. You're shortening your eating window so that more time of your day is spent fasting to lower insulin.”
Everyone Should Fast for 12 to 14 Hours a Day
Shutterstock
“I recommend everyone fast for at least 12 to 14 hours per day. That would be considered a baseline level of intermittent fasting, and in my opinion is ideally just part of everyone's lifestyle unless they have a medical reason not to,” she says.
Moderate Intermittent Fasting Is 14 to 24 Hours Fast and Anything Longer, Advanced
Shutterstock
“I consider moderate intermittent fasting, anything from about 14 to 24 hours,” Dr. Nolte says. She defines “more advanced fasting” as “anything longer than a day.” She recommends “moderate intermittent fasting because we want you to lose weight how you're gonna live the rest of your life and not necessarily view fasting as a diet,” she says.
Talk to a Doctor Before Extending Your Fast
Shutterstock
“There are good medical reasons for advanced or extended fasting, but they may require more direct medical supervision depending on your health conditions,” she continues. “While intermittent fasting is the most powerful tool in your weight loss toolbox, it is still just one tool.”
Mistake 1: Overeating or Eating Too Much Processed Food
Shutterstock
“What you eat and how much you eat is very important too. So mistake number one is overeating or eating too much processed food,” Dr. Nolte reveals. “The golden rule of nutrition is to eat real unprocessed food. Whatever dietary pattern you ascribe to the golden rule still applies and will make that nutritional pattern healthier.”
Mistake 2: Fasting Too Long
Shutterstock
“The second major mistake, especially for those who want to make time restricted eating part of their lifestyle is they fast for too long,” reveals Dr. Nolte. “Starting out, they shock their brain and body and develop a restriction mindset that leads to overeating or binging.” Instead, “gradually increasing your fasting window versus going from say, a 10 hour fasting window to a 16 hour fasting window in one day,” is the way to go. “Gradually increasing by 30 to 60 minutes will be easier for both your brain and your body to adjust, but before you advance your fasting window, refer to my first point about learning how to properly fuel your body so that when you are fasting, you're not as hungry.”
Mistake 3: Underhydration
Shutterstock
“Speaking of hunger, that brings me to the third mistake of under hydration. Much of the water we consume in a day comes during meals to help us chew and swallow our food. We also get some water from the food that we eat. So if you're not eating, it will be especially important to hydrate,” she explains. “Aim for at least half your body weight in ounces of water per day. Ideally, your urine is clear or light yellow. Now, small amounts of caffeinated beverages like coffee or tea, like less than four to 500 milligrams would technically count towards your water intake.”
Mistake 4: Drinking Alcohol or Sweetened Beverages – EvenThose with Non-Nutritive Sweeteners While Fasting
Shutterstock
“The fourth intermittent fasting mistake is drinking alcohol or any sweetened beverage, whether with sugar or non-nutritive sweeteners, even the healthy ones, during your fasting window,” she says. Sugary beverages, alcohol, and many zero or low calorie drinks like ice, Coke Zero, really anything sweet, will trigger the hypothalamic region in your brain to make you think that calories are coming in. The hypothalamus then sends a signal to your pancreas via your vagal nerve that says, ‘Hey, you better get some insulin pumped out because we have some sweet stuff coming in.’ Then the insulin gets pumped out, but there's not really a direct rise in the glucose because you didn't actually eat any sugar or calories. So insulin pushes glucose already in your bloodstream into your cells, which lowers blood sugar. This drop in blood sugar sends a signal to your brain to increase your hunger, which is not something that we wanna do when we're fasting.
Mistake 5. Not Having Electrolytes While Fasting
Shutterstock
“Piggybacking on the hydration mistake is mistake number five, which is not having electrolytes when you're fasting,” says Nolte. “This was a mistake that I made for a long time, but finally started taking them when I felt like my muscles were taking longer to recover from exercise than what I wanted.” She recommends unflavored electrolytes with no added sugar or sweeteners.
Mistake 6: Fearing Exercise
Shutterstock
“Mistake number six is fearing exercise when you're fasting,” says Nolte. “This is one that's very personalized based on the level of intensity of your workouts and body composition goals.” She recommends taking exercise one step at a time. “Start with where you're at and know that any movement is better than none. But for optimal mitochondrial health and fat burning an hour of zone two aerobic exercise several times a week can be great. If you're struggling through your workouts, try including electrolytes in your water during and after exercise.”
Mistake 7: Eating Too Much Starch and Sugar During Your Window
Shutterstock
“Mistake number seven is eating too much starch and sugar during your eating window,” says Nolte. “To maximize the benefits of intermittent fasting for weight loss and fat burning, it's important to reduce starches and sugars in your diet. Starches and sugar have the biggest insulin response of all three macronutrients. Now remember, the whole goal here is to live a low insulin and inflammation lifestyle. There are essential proteins and fats, and I'd argue that fiber is essential too, but there are no essential starches or sugars. So if you're at a plateau, do a nutrition audit and check to see how you could increase your portions of protein, fat, and fiber from whole foods and reduce the portions of starches and sugar.”
Mistake 8: Fasting at the Wrong Time of Your Menstrual Cycle
Shutterstock
“Now, mistake number eight is fasting at the wrong time of your menstrual cycle,” Nolte continues. “If you're a woman still menstruating, the best time to experiment or start fasting is the week of your period up to ovulation. So about days one to 14, you won't wanna do longer fasts during ovulation or the week before your period.”
Mistake 9: Fasting When You’re Not Sleeping Well
Shutterstock
Mistake number nine is fasting when you're not sleeping well. “Sleep deprivation will increase your hunger hormone, ghrelin and make fasting harder, not something that we want,” she says. “If you're not sleeping at least seven hours a night, I'd focus on improving your baseline nutrition and sleep before starting anything longer than a 14 hour fast. It will just be easier and you're gonna see better results.”
Mistake 10: Being Impatient and Giving Up Too Soon
Shutterstock
“I've saved the best mistake for last, and that is being impatient about your results and giving up too soon,” she says. “There is no entitlement in weight loss. I know that for some, when you fast, you feel like you deserve to see results on the scale right away, and you might because fasting lowers insulin faster than anything else. And when your insulin is lower, you'll excrete more water. So the first bit of weight you lose may be water weight. The weight loss will likely slow down, and that is 100% normal expected. And okay, we've got to get over the instant gratification mindset If our aim is long-term weight loss and better health because that mindset is not serving you.”
Tackle One of These at a Time
Shutterstock
“No need to tackle all of these at once as that often leads to overwhelm, like you're taking two steps forward and then one step back,” Nolte concludes. “Instead just pick one and narrow your focus, your efforts will be way more effective that way.”
Follow Dr. Nolte on Social Media
Dr. Morgan Nolte/YouTube
You can follow Dr. Morgan Nolte on social media for more intermittent fasting advice. Here is her YouTube Channel and Instagram account.

        
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        14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40
    
Copyright May Tom RD/YouTube
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.
Mistake 1: Not Understanding How Belly Fat Works"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."
The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."
Mistake 2: Waiting Too Long to Address the ProblemShutterstock
"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.
Mistake 3: Not Tracking Your Blood SugarShutterstock
"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."
Mistake 4: Relying on Artificial SweetenersShutterstock
"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."
Mistake 5: Avoiding Strategic FastingShutterstock
May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.
Mistake 6: Doing the Wrong Type of ExerciseShutterstock
The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."
Mistake 7: Focusing Only on Ab ExercisesShutterstock
"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."
Mistake 8: Ignoring Your Saturated Fat IntakeShutterstock
"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.
Mistake 9: Not Activating Your AMPKShutterstock
May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.
Mistake 10: Overlooking Temperature's Impact on Fat LossShutterstock
"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.
Mistake 11: Skimping on FiberShutterstock
The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."
RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing
Mistake 12: Not Timing Your Protein RightShutterstock
"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."
Mistake 13: Underestimating the Impact of Poor SleepShutterstock
The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."
Mistake 14: Neglecting Your Gut HealthShutterstock
"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        4 Protein Mistakes Preventing You From Losing Weight
    

        Copyright cherisse_rykercoaching/Instagram
    
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. “Are these mistakes stopping your progress?”

            
                Mistake 1: You Aren’t Counting Calories
            
            
        
View this post on Instagram
A post shared by Cherisse Kozloski |Nutrition Coach Personal Trainer (@cherisse_rykercoaching)
The first mistake? “Not paying attention to your overall calories,” she reveals. “Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

            
                Solution: Measure or Weigh Your Food
            
            
        
View this post on Instagram
A post shared by Cherisse Kozloski |Nutrition Coach Personal Trainer (@cherisse_rykercoaching)
How can you correct this? “Weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests. 

            
                Mistake 2: Choosing Food Labeled “High Protein
            
            
        
View this post on Instagram
A post shared by Cherisse Kozloski |Nutrition Coach Personal Trainer (@cherisse_rykercoaching)
The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

            
                Solution: Calculate Yourself
            
            
        
View this post on Instagram
A post shared by Cherisse Kozloski |Nutrition Coach Personal Trainer (@cherisse_rykercoaching)
Her solution? Do your own calculations. “Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

            
                Mistake 3: Skipping Healthy Fats
            
            
        
View this post on Instagram
A post shared by Cherisse Kozloski |Nutrition Coach Personal Trainer (@cherisse_rykercoaching)
Mistake three has to do with going too low-fat. “Skipping healthy fats,” she says. “Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”
RELATED: This Is Exactly How to Lose Body Fat This Year

            
                Solution: Eat Healthy Fats
            
            
        
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The solution is simple. “Add fats into your diet like avocado, olive oil, and nuts,” she says. “But remember they are calorie dense so be mindful of how much you’re consuming.”

            
                Mistake 4: Eating too Many Processed Foods
            
            
        
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The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. “Eating too many processed foods,” is a no-no. “Protein bars and shakes are convenient but often packed with sugar and additives,” she says. 

            
                Solution: Eat Whole Food Protein Sources
            
            
        
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Instead, stay away from packaged foods and shop the grocery store's perimeter. “Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Nutrition & Diet
        10 Simple Ways To Lose Weight for Women Over 50
    

        Shutterstock
    
By Leah GrothJul 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Dy Ann Parham, 57, is a Mindset Coach whose priority is “being healthy and fit” and helping others do the same. In a new video, she discusses simple ways to help women over 50 lose weight. "If you are exhausted, frustrated, and confused about what you should be doing as a 50-plus-year-old woman to help you balance out your hormones and allow your body the opportunity to lose some weight, then today's video is for you,” Parham says.
1. Confusing MessagesYoutube.com/@DyAnnParham
“Calories in, calories out, debunked. Breakfast is the most important meal of the day, debunked. The entire food pyramid has been demolished and revamped. Carbohydrates were in, and now they're out. Fat was out. Now, it's in how we consume. Protein has changed. High-intensity interval training is now out, and everybody is supposed to be doing zone two training. There is even new scientific research that has debunked the old research about hormone replacement therapy,” she says. “So why is it that we are still seeking out scientific data to make decisions on how it is we should be taking care of ourselves, especially on the most basic level of nutrition and losing weight," Parham adds.
2. She Advocates Intermittent FastingShutterstock
“I have been teaching intermittent fasting as a lifestyle approach now for almost eight years,” explains Dy Ann. “I made all the same mistakes you are probably still making with intermittent fasting because of all the buzzwords that are out there. I was limiting the amount of hours I was fasting. I was putting crazy things in my fasting window because that's what all the ‘experts’ were saying to do. I was watching my calories, still like all the other things. Nothing was budging for me, my health journey, and my desire to lose weight until I just made it simple.”
3. She Does a 20-Hour “Clean” FastShutterstock
She says that a “20-hour clean fast” helped her reverse her “pre-diabetic condition and to help my body lose weight and help my body lose body fat that I was unhappy with,” she claims. “I really just simplified everything that I could about my intermittent fasting practice as well as what I was doing in my nutrition,” she continues. “It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight.”
4. A 20-Hour Fast Helps the Body Regulate InsulinShutterstock
Dy Ann explains that maintaining “hormonal balance” is key to losing weight. “And that is exactly what the 20-hour fast does for us. It helps us regulate insulin. It helps our body pull from storage. All of this, all of the glycogen that we have been backing up for years and putting away in storage. It helps us regulate our hunger cues, and it just gives us that energy and vitality that we are all looking for. And it is simple, and it is free,” she continues. “There is a little bit of a learning curve and a little bit of a mindset shift that we need to make in order for us to trust our body and give our body the time in the space that it needs to turn inward and feast on itself.”
5. If You Aren’t Losing Weight with Fasting, You Might Be Making MistakesShutterstock
“So many women are practicing intermittent fasting and they're still like, ‘Why am I not losing weight?’” she says, explaining that there are some “very common mistakes women are making and most of the time it's just you're making it too complicated,” she says. “If you're going to fast for all of the benefits that fasting can provide for you, then the recommendation I give all women is if you're gonna fast, just fast, if you're asking questions about ‘Does this break a fast?’ or ‘Should I do this during my fasting window?’ then you're probably not approaching an intermittent fasting lifestyle from the right mindset.”
6. Fast Long, Feast Well, Train SmartShutterstock
“All the things that are going on with you that you are currently researching for a solution for can be found if you just simplify what it is you're doing. We call it fasting long, feasting well, training smart,” she says. “Fast long enough to get the results that you say that you want for yourself and give yourself the benefit of the doubt and just keep that fast clean.”
RELATED: 10 Easy Tips for a Fit Summer Body, Courtesy of Denise Austin
7. When It Comes to Feasing, Find the Foods That Work For YouShutterstock
What does feasting mean? “Figure out the food that works for you. No complicated meal plans to follow. No exhausting grocery shopping halls that you have to do. No endless hours in the kitchen doing food prep. The feasting part is very, very simple. Find the foods that work for you,” she says. 
8. Find Your “Rinse and Repeat” MealsShutterstock
She also recommends finding meals you like and sticking with them. “Be honest about the decision-making process regarding those foods. Meaning are they going to serve what you say you want? Are they gonna allow you the opportunity to look and feel your best? And if they are, those are your go-to foods. We call those our rinse and repeat meals,” Dy Ann says. 
9. Incorporate Movement You EnjoyShutterstock
“Then learn how to move your body in a way that is exciting for you in a way that you look forward to. We do need to start incorporating training smart into our lifestyle, but you get to figure out what it is that works for you,” she explains. “If you're a runner, run, if you're a walker walk, if you play pickleball, play pickleball, whatever it is for you that lights your fire and gets your body moving, then girlfriend, that's what you need to be doing,” she says. 
RELATED: 10 Household Tasks to Shed Pounds in Your 50s
9. Keep It SimpleShutterstock
“Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart,” she says. “You'll be absolutely amazed at how simple this lifestyle can be. And once you figure out the rhythm of fasting, long feasting well, and training a smart girlfriend, you will have nothing else that you'll need to do. You just keep showing up for you.”
RELATED: 8 Foods I Quit Eating for Weight Loss Over 40
10. Want to Learn More About Intermittent Fasting?Shutterstock
Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. If you want to learn more about how to use the method to lose weight, here is a step-by-step process, according to an MD. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
Nutrition & Diet
        8 Mistakes That Sabotaged My Weight Loss For Years
    
Copyright Juliana Crispo/YouTube
By Leah GrothAug 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Are you trying to lose weight but not finding much success? It’s possible you are making a common mistake. Juliana Crispo is a mom of 2 kids 3 and under, a Lifetime Natural Pro Bikini Champion in 2 Federations, and a former successful Silicon Valley-based tech executive and entrepreneur. ”Today, we're talking about weight loss myths. I'm someone that has made every single one of these mistakes,” she says. “These are mistakes that I made for years on my fitness journey.”
Mistake 1: Only ExercisingShutterstock
“Mistake number one, I thought for the longest time that exercise was the key to fat loss,” she says. “What I would do is I would go to the gym, I'd get on a cardio machine, I'd screw around with some weights, and then I'd go home, and I would just eat like I normally did, but I would also overcompensate because I was hungry from all that cardio. Cardio just makes me ravenous.”
She WalksShutterstock
Now, she avoids intense cardio. “This is why now my main source of cardio is just walking 8,000 to 10,000 steps a day because it doesn't make me very hungry,” she explains.
Mistake 2: Not Getting Into a Calorie Deficit“Also, when I'm just getting into a new weight loss phase, I prioritize getting my calorie deficit down first,” she says. “I'll take one, up to two weeks just to master my calorie deficit before I even touch exercise. The reality is you don't even need exercise to lose fat. Just eat in a calorie deficit.”
Also, Make Sure to Strength TrainShutterstock
Don’t Overlook Strength Training. Cardio activity is just a tool to make it go faster, and strength training is what gives your body shape so you don't get skinny fat.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Mistake 3: Relying on Intuitive EatingShutterstock
Her third mistake? “I believed intuitive eating would work for me,” she says. “Intuitive eating is a way of eating popularized by this book, and it took off in the height of diet culture because so many people have had horrible experiences with dieting.” She explains that in the boo, there are ten principles of intuitive eating, “but the general gist is to be mindful and eat when you're hungry and stop when you're full.”
Lots of Influencers Rely on Intuitive EatingShutterstock
“Many fitness influencers to this day talk about intuitive eating as a good approach to weight loss. For example, one of the first fitness influencers I ever followed was Buff Bunny, and she posted a video called This Diet Worked for Me. In this video, she talks about how she used intuitive eating to lose weight because you don't have to track anything.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
It’s Not Great for Fat LossShutterstock
However, there is a “flip side,” she points out. And that is, many people maintain intuitive eating, which isn’t great for fat loss. “For the longest period of time, I felt like something was wrong with me because I couldn't just listen to my body. It wasn't until I started tracking and weighing my food that I really started to learn putting a meal together with enough protein, carbs, and fats really makes me feel full, and then I'm able to do other things besides focus on food for a solid three to four hours. It was great.”
Mistake 4: Fear of Tracking CaloriesShutterstock
Her next mistake? “I was afraid of tracking calories and weighing my food,” she says. For example, chicken and broccoli can help you gain weight, but if you eat too much of it, you will gain weight. You can benchmark your progress with this useful Lean Body Mass Calculator.
You Can Gain Weight From Healthy Food
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“I got chubbier from eating chicken and broccoli because I felt so deprived of the foods I really loved,” she says. “While trying to eat clean with this chicken and broccoli diet, I would binge on foods I actually craved late at night.”
Portion Size MattersShutterstock
“However, had I invested time upfront in just learning from tracking and weighing my food, I could have learned that there's no such thing as unhealthy or bad foods,” she says. The important thing is focusing on “healthy portion sizes, and so I could still enjoy all the things I love in moderation on my weight loss journey without creating these fear foods of anything that fell outside of my chicken and broccoli meal plan,” she says.
RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet
You Won’t Have to Track and Weigh Food ForeverShutterstock
“You don't have to track and weigh your food forever. Even a lot of fitness influencers say they'll go from periods of intuitive eating where they just listen to their body a little bit, and then when they start to get a little bit more fluffy, they'll bring it in, they'll start tracking and weighing their food. Again, it's not about being married to your food scale or MyFitnessPal. It's about learning and then unlearning along your journey.”
Mistake 5: Not Understanding Macros
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Mistake 5? “I didn't understand how to allocate macros when I was in my dieting phase,” she says. “Many of you know macros are just protein, carbs, and fats. They serve different purposes to nourish your body. At the end of the day, the only thing that matters is being in a calorie deficit.”
Make Sure to Fill UpShutterstock
“However, the key to sustaining a calorie deficit is just don't get hungry. That's the name of the game. Don't get hungry. As soon as you get hungry, all bets are off. The little hangry monster comes out, and it's just, it's just bad.”
Pay Attention to Your Macro BreakdownShutterstock
“Having a general idea of the macronutrient distribution you're consuming is very important to make sure that you stay feeling full, and if you stay full, you're more likely to adhere to your calorie deficit,” she says. “A macro breakdown that works for me to keep staying full, feeling satiated, and adhering to my calorie deficit is having about 30% of my calorie deficit coming from protein, 30% coming from fat, and about 40% coming from carbohydrates.”
RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks
If You Don’t, You Could End Up BingingShutterstock
“What happens if I'm not in the ballpark generally of hitting these macros over a period of a few days is on like day three, I'll start to get really hungry, and then all of a sudden I find myself like wandering into a seven 11 and just buying donuts and eating them, and I don't know what happened.”
Mistake 6: Overcompensating
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The next mistake is “huge,” she says. “I would try to overcompensate when I had one of my 7-Eleven freakouts. This was mainly more so in my bikini competitor days because you had to be so black and white about your diet. What would happen is when I messed up somehow, I just like ate a donut or three, I would try and overcompensate the next day by doing more cardio or trying to eat fewer carbs and fats, and this was just a recipe for this horrible cycle of binging and over-exercising and feeling horrible, and that's just no way to live.”
Don’t Fall Into the “Binge and Restrict” CycleShutterstock
“Now, if that happens and I overeat on my diet for the day, I just stick to what I would normally eat on my daily diet, almost as if that 7-Eleven incident never happened. I just learn from it, and I move on. So whatever you do, if you ever have a mess up in your diet, don't ever, ever, ever try and overcompensate by doing more cardio or eating less. Just eat as if you would normally eat so that you don't fall into any binge and restrict cycle,” she suggests.
Mistake 7: Fear of Building MuscleShutterstock
Her next mistake? “I was afraid of building muscle,” she says. She explains that building muscle is great because “the more mass and the more muscle that I have, the more I weigh, the more I can eat and not gain too much fat,” she says.
RELATED: What Would Happen to Your Body if You Only Ate Eggs for 30 Days
You Can Reshape Your Body with Exercise and NutritionShutterstock
“It took me years of focused effort in the gym and being methodical about my nutrition to put on the muscle mass I was able to achieve here. The cool thing I've learned through bodybuilding is that you can use training to emphasize certain parts of your body and de-emphasize others,” she says. “You can literally reshape your body with the right training and nutrition, and that's what I love so much about lifting weights.”
Mistake 8: Not Stacking Habits
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“If I were to stack priorities when it comes to actually losing fat, it would go like this. Very foundational sleep. Get your sleep in order. Second thing, get your calorie deficit in order. Third thing, do some strength training. Focus on maintaining as much muscle mass as you have, and then maybe consider adding in some cardio,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Morning Drinks to Boost Metabolism
    

        Copyright shred_with_amaka/Instagram
    
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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 day started on a fat-burning note? Amaka of Shred with Amaka is a certified nutritionist who helps men and women lose weight and stay fit. In a new pos, she shares a few recommendations of drinks that will help you start the day on a fat-burning note. “5 morning drinks that boost your metabolism for faster weight loss,” she captioned the post. “It’s very important to take them upon waking up before breakfast.”

            
                Chia Seed Water
            
            
        ShutterstockHer first drink is chia seeds and water. “Aids digestion for better results in your weight loss journey,” she says. The ingredients are just one tablespoon of chia seeds and a cup of warm water. Pour chia seeds into a cup of warm water, “allow for some minutes to soak, then drink,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster


            
                Lemon Slices and Cayenne Pepper in Warm Water
            
            
        ShutterstockHer next go-to drink? Lemon slices and cayenne pepper in warm water. “This powerful combo detoxifies and aids in digestion and helps to boost metabolism, ensuring you lose weight,” she says. Take one medium-sized lemon and juice it. Add a pinch of cayenne pepper and warm water. “Pour your squeezed lemon juice into your cup of warm-hot water, add your cayenne pepper and stir, allow for 3 minutes, then drink,” she says. 

            
                Ginger Shot
            
            
        ShutterstockTake a shot of ginger in the morning, “AKA “Fat Burner,” she says. “Reduces bloating, aids digestion and speeds up metabolism for faster weightloss results.” Take a big piece of ginger, a “thumb size” of turmeric, 1/2 teaspoon of black pepper, 1/2 medium-sized lemon juice, and one tablespoon of honey. “Blend your ginger, turmeric, black pepper, and lemon juice,” she says. “Pour into your cup, add your honey, stir, and keep in the fridge overnight. Drink upon waking up in the morning.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Apple Cider Vinegar and Warm Water
            
            
        ShutterstockApple cider vinegar and warm water is another drink you don’t want to skip. “Also know for its fat burning properties, it controls blood sugar levels; thereby helping to reduce cravings, which prevents overeating and weight gain,” she says. All you need is 2 tablespoons of ACV and a cup of warm water. “Pour two tablespoons of ACV into your cup of warm water, stir, and drink.”

            
                Green Tea and Lemon Slices
            
            
        ShutterstockCraving something hot? Her last drink is green tea and lemon slices. “The combination of both helps to stimulate fat burning, digestion, and detoxification; which helps you see better results in your weightloss journey,” she says. All you need is one teabag of pure green tea, lemon slices and a cup of hot water. “Pour your hot water into your cup, add your green tea and lemon slices, allow to cool down, and drink warm,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5 Reasons You Shouldn’t Work Out on an Empty Stomach
    

        Copyright adreshadas.fit/Instagram
    
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
There is a lot of chatter about fasted workouts – exercising on an empty stomach. But should you do it? According to one expert, the answer is no. Adresha Das is a fat loss and strength coach who helps women lose weight and get stronger. In a new social media post, she discusses fasted workouts. “Here are 5 things that will leave you in shock,” she says, “and make you rethink about your empty stomach workout routine .”

            
                You Might Burn Fewer Calories
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A post shared by Adresha Das | Online Fat Loss & Strength Coach (@adreshadas.fit)
The first shocking thing? “You might burn fewer calories,” she says. “Even though working out on an empty stomach sounds like it would help you burn fat, studies show that without proper food, you actually burn fewer calories. Your body isn’t working as well, meaning you’re not getting the full benefits of your workout.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Your Endurance May Be Worse
            
            
        
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A post shared by Adresha Das | Online Fat Loss & Strength Coach (@adreshadas.fit)
“You may have worse endurance,” she says. “Ever tried running or doing cardio without eating first? Your energy might run out quicker because your body doesn’t have carbs to use. You’ll feel tired faster, and your performance will suffer. This isn’t ideal for long workouts or intense cardio.”

            
                It Can Mess with Your Blood Sugar Levels
            
            
        
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“It can mess with your blood sugar levels,” she continues. “Skipping food before a workout can cause your blood sugar to drop. This might make you feel weak, dizzy, or lightheaded while exercising. It’s not only uncomfortable but can also be dangerous.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                It Can Lead to Muscle Breakdown
            
            
        
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A post shared by Adresha Das | Online Fat Loss & Strength Coach (@adreshadas.fit)
“It can lead to muscle breakdown,” she continues. “If you don’t eat before working out, your body might start using muscle tissue for energy instead of fat. This is bad because losing muscle slows down your metabolism and makes it harder to tone your body.”

            
                It Can Affect Your Mood and Focus
            
            
        
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The last thing? It can affect your mood and focus. “Low blood sugar can make you feel grumpy or distracted while working out. If you haven’t eaten, your body is stressed and trying to keep up, which makes it harder to focus on your workout and stay in the zone,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Bottom Line: Eat Before Working Out
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The bottom line? Your workouts will be more effective, and you will lose weight faster if you have something in your stomach before exercising. “So ladies, fuel up before your workouts, and you will have a much better workout session,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off
    

        I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
    

        Copyright fitbymahtab/Instagram
    
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose weight fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes. 

            
                Start Every Meal with Veggies
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

            
                Stop Snacking
            
            
        
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Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.
RELATED:5 Walking Techniques That Burn More Fat Than Running

            
                Walk It Out
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

            
                Lift Weight
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”
RELATED:The Only 4 Exercises You Need for Total-Body Fitness

            
                Hydrate
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

            
                Sleep
            
            
        
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A post shared by Mahtab Ekay | Fat Loss Coach for Women (@fitbymahtab)
Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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