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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.

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.

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.

dr-morgan-nolte-main
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

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“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

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

“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”

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

“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

,Woman,Weight,Machine,To,Balance,Weigh,scales,weigh, loss, diet,thinking, puzzledShutterstock

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

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.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

Skip breakfast concept with no symbol and clock on plateShutterstock

“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

Blue alarm clock with IF (Intermittent Fasting) 16 and 8 diet rule and weight loss concept.-Diet plan conceptShutterstock

“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

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

“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

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates 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

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

“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

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

“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

Barman prepares exotic cocktails at the night clubShutterstock

“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

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.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

Attractive young sporty smiling woman in sportswear walks in park at sunset with armband and earphones listening to music during trainingShutterstock

“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

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

“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

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

“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

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

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

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

“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

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.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-nolteDr. 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.

More For You

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

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“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

Fresh healthy salad with an alarm clock for the concept of food, time management, diet and heathy eating conceptShutterstock

“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”

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

“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

,Woman,Weight,Machine,To,Balance,Weigh,scales,weigh, loss, diet,thinking, puzzledShutterstock

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

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.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

Skip breakfast concept with no symbol and clock on plateShutterstock

“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

Blue alarm clock with IF (Intermittent Fasting) 16 and 8 diet rule and weight loss concept.-Diet plan conceptShutterstock

“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

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

“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

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates 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

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

“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

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

“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

Barman prepares exotic cocktails at the night clubShutterstock

“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

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.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

Attractive young sporty smiling woman in sportswear walks in park at sunset with armband and earphones listening to music during trainingShutterstock

“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

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

“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

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

“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

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

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

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

“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

Walking or running legs sport shoes, fitness and exercising in autumn or winter nature. Cross country or trail runner outdoors.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-nolteDr. 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.

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 Problem

Nurse,,Elderly,Patient,And,Blood,Pressure,In,House,,Retirement,HomeShutterstock

"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 Sugar

Measuring blood sugar with a blood glucose meterShutterstock

"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 Sweeteners

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

"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 Fasting

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.Shutterstock

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 Exercise

young sporty woman shoulder pain from workout in the gymShutterstock

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 Exercises

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

"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 Intake

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

"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 AMPK

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

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 Loss

Beautiful young woman getting local cryotherapy therapy in cosmetology clinic. Beautician applying cold nitrogen vapors to the face of woman.Shutterstock

"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

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 Right

Cooking juicy beef steak by chef hands on dark black background with copy space for text menu or recipe.Shutterstock

"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 Sleep

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

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 Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

"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.

Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/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 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

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

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

The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

Solution: Calculate Yourself

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

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

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

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

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.

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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 Messages

Dy Ann ParhamYoutube.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 Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

“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” Fast

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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 Insulin

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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 Mistakes

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“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 Smart

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“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 You

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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” Meals

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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 Enjoy

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“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 Simple

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

“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?

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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.

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 Exercising

Athlete doing stretching exercises on running track. Woman runner stretching leg muscles by touching his shoes and looking away.Shutterstock

“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 Walks

Young fitness woman running at forest trail. Sporty young girl running in the park in the summer morning. Teenager running in nature. Healthy lifestyle and relax concept. Weight loss content.Shutterstock

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 Train

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

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 Eating

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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 Eating

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“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 Loss

Sporty woman eating apple and preparing to make fresh juce. Healthy food lifestyleShutterstock

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 Calories

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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

“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 Matters

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“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 Forever

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“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

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 Up

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

“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 Breakdown

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“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 Binging

Woman eating snacks in night next to the opened fridge.Shutterstock

“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

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” Cycle

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“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 Muscle

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

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 Nutrition

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“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

“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.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/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 standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

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

Skipping Meals

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

Not Exercising

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

Not Following Directions

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

Not Eating the Right Food

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

Drinking Alcohol

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

Not Being Patient

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

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Evidence-Based

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

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

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

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

Understanding How Ozempic Works

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


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

Your Body Already Makes This Weight-Loss Hormone

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

Start Your Day With Yogurt

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

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

Choose Your Yogurt Wisely

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


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

Boost Your Breakfast With Berries

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

Don't Forget Your Daily Coffee or Tea

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

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

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

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

Top Your Salad Strategically

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

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

Design Your Dinner for Sustained Fullness

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

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

Why Timing Matters for GLP-1 Production

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

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

The Mediterranean Keto Connection

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

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


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Evidence-Based

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

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

Your First Steps With GLP-1 Medications

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

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

Finding Your Ideal Dosage

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

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

Navigating Medication Shortages and Insurance Hurdles

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

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

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

Managing Potential Side Effects

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

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

Comparing Different GLP-1 Medications

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

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

Tracking Your Results Realistically

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

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

Combining GLP-1 With Proper Nutrition

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

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

Building a Sustainable Exercise Routine

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

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

Planning for Pregnancy While on GLP-1

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

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

Treating Obesity as a Chronic Condition

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

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

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

Creating Your Long-Term Maintenance Plan

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

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

Addressing Access and Stigma Barriers

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

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

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

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

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.