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7 Ways to Reach Your Natural Weight Through Intuitive Eating

Find your natural weight with intuitive eating.

Alek Korab
By Alek KorabOct 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

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Copyright Colleen Christensen/YouTube
Alek Korab
By Alek KorabOct 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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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.

Nutrition & Diet

Have you ever felt frustrated with dieting, constantly worrying about your weight? You're not alone. Many of us have been caught in the cycle of restrictive eating and guilt. But there's a better way. Colleen Christensen, an Intuitive Eating dietitian, along with experts from the British Heart Foundation, offers a refreshing perspective on finding your best weight without restrictive diets or food rules. This approach not only helps you achieve a healthy weight but also improves your overall relationship with food and your body.

Reject the Diet Mentality

The first step in finding your best weight is to reject the diet mentality. As the British Heart Foundation underlines, "Stop dieting. It's not working for you, and you are not alone in this."

In her post, Colleen agrees, explaining that dieting often leads to weight gain in the long run. Instead, focus on building a healthy relationship with food rather than adhering to restrictive diets.

Understand Your Body's Unique "Best Weight"

Colleen emphasizes that your best weight isn't about a number on a scale or a BMI chart. "Your best weight is unique to you, and it's not actually a weight that we are striving for, but rather a feeling," she explains. This weight is where you feel best both mentally and physically, functioning optimally without dieting while developing a healthy relationship with food and body.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Recognize Your Hunger and Fullness

The British Heart Foundation advises, "Eat when your body tells you that you're hungry and stop eating when you are full." This practice helps maintain a balanced and healthy diet. Colleen suggests asking yourself, "How does the way that you're fueling your body make you feel?" This mindfulness approach ensures you stop eating when you're comfortably full and helps you tune into your body's natural signals.

Make Peace with Food

Both Colleen and the British Heart Foundation stress the importance of allowing yourself to enjoy all types of food without guilt. "No foods are off limits. Allowing yourself to have the foods banned by restrictive diets removes any guilt you might feel about eating them," the foundation explains. This approach prevents unhealthy bingeing and promotes satisfaction.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Shift Focus from Weight to Behaviors and Feelings

Instead of obsessing over the scale, Colleen advises focusing on behaviors and how you feel. She suggests asking yourself questions like: "How does the way that you're moving your body feel? How do your overall habits make your body feel?" The British Heart Foundation adds, "Choose something you enjoy, rather than forcing yourself to do something you don't," when it comes to exercise. This positive approach enhances both physical and mental health.

Recognize Signs You're Not at Your Best Weight

Colleen outlines behaviors that might indicate you're below or above your best weight. Restrictive food rules, not honoring hunger, or over-exercising could suggest you're below your best weight. Conversely, excessive reliance on emotional eating, struggling to stop eating when full, or lack of enjoyable movement might indicate you're above it. The British Heart Foundation advises, "Be aware of and challenge internal negative thoughts that lead to feelings of failure or guilt."

RELATED: 5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

Embrace a Weight-Neutral Mindset and Honor Your Health

"Your best weight is not found by focusing on weight at all," Colleen states. She advocates for adopting a weight-neutral mindset, shifting focus from the scale to behaviors and feelings. The British Heart Foundation supports this, saying, "Accepting and respecting your body at every size will help you to feel better and make logical choices about food and exercise." They also remind us, "One meal or one day where you don't eat particularly healthily won't make a difference in the long term." It's about maintaining a balanced diet over time for overall well-being.

Colleen shares real examples of people who have found their best weight through intuitive eating, experiencing weight loss, gain, or maintenance. Regardless of the outcome, all reported feeling more at peace with their bodies and eating habits. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

7 Ways to Reach Your Natural Weight Through Intuitive Eating

Colleen_Christensen3
Copyright Colleen Christensen/YouTube
Alek Korab
By Alek KorabOct 12, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Have you ever felt frustrated with dieting, constantly worrying about your weight? You're not alone. Many of us have been caught in the cycle of restrictive eating and guilt. But there's a better way. Colleen Christensen, an Intuitive Eating dietitian, along with experts from the British Heart Foundation, offers a refreshing perspective on finding your best weight without restrictive diets or food rules. This approach not only helps you achieve a healthy weight but also improves your overall relationship with food and your body.

Reject the Diet Mentality

The first step in finding your best weight is to reject the diet mentality. As the British Heart Foundation underlines, "Stop dieting. It's not working for you, and you are not alone in this."

In her post, Colleen agrees, explaining that dieting often leads to weight gain in the long run. Instead, focus on building a healthy relationship with food rather than adhering to restrictive diets.

Understand Your Body's Unique "Best Weight"

Colleen emphasizes that your best weight isn't about a number on a scale or a BMI chart. "Your best weight is unique to you, and it's not actually a weight that we are striving for, but rather a feeling," she explains. This weight is where you feel best both mentally and physically, functioning optimally without dieting while developing a healthy relationship with food and body.

RELATED: These 5 Breakfasts Helped Me Blast Body Fat in My 40s – Recipes Included!

Recognize Your Hunger and Fullness

The British Heart Foundation advises, "Eat when your body tells you that you're hungry and stop eating when you are full." This practice helps maintain a balanced and healthy diet. Colleen suggests asking yourself, "How does the way that you're fueling your body make you feel?" This mindfulness approach ensures you stop eating when you're comfortably full and helps you tune into your body's natural signals.

Make Peace with Food

Both Colleen and the British Heart Foundation stress the importance of allowing yourself to enjoy all types of food without guilt. "No foods are off limits. Allowing yourself to have the foods banned by restrictive diets removes any guilt you might feel about eating them," the foundation explains. This approach prevents unhealthy bingeing and promotes satisfaction.

RELATED: I'm a Nutritionist and These are 10 Wellness Habits I Wish I'd Started in My 20s

Shift Focus from Weight to Behaviors and Feelings

Instead of obsessing over the scale, Colleen advises focusing on behaviors and how you feel. She suggests asking yourself questions like: "How does the way that you're moving your body feel? How do your overall habits make your body feel?" The British Heart Foundation adds, "Choose something you enjoy, rather than forcing yourself to do something you don't," when it comes to exercise. This positive approach enhances both physical and mental health.

Recognize Signs You're Not at Your Best Weight

Colleen outlines behaviors that might indicate you're below or above your best weight. Restrictive food rules, not honoring hunger, or over-exercising could suggest you're below your best weight. Conversely, excessive reliance on emotional eating, struggling to stop eating when full, or lack of enjoyable movement might indicate you're above it. The British Heart Foundation advises, "Be aware of and challenge internal negative thoughts that lead to feelings of failure or guilt."

RELATED: 5 Ways Seed Oils Are Silently Damaging Your Health, Expert Warns

Embrace a Weight-Neutral Mindset and Honor Your Health

"Your best weight is not found by focusing on weight at all," Colleen states. She advocates for adopting a weight-neutral mindset, shifting focus from the scale to behaviors and feelings. The British Heart Foundation supports this, saying, "Accepting and respecting your body at every size will help you to feel better and make logical choices about food and exercise." They also remind us, "One meal or one day where you don't eat particularly healthily won't make a difference in the long term." It's about maintaining a balanced diet over time for overall well-being.

Colleen shares real examples of people who have found their best weight through intuitive eating, experiencing weight loss, gain, or maintenance. Regardless of the outcome, all reported feeling more at peace with their bodies and eating habits. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

11 Tips for Successful Weight Loss That Lasts

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Arabella Featherstone
By Arabella FeatherstoneMay 30, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

If you’re trying to lose weight, you are not alone! A 2022 YouGov survey revealed that 52% of the world’s adult population is usually trying to lose weight and often adopting extreme and unhealthy diets to do it. Unfortunately, yo-yo dieting tends to actually lead to weight gain, poor body image and can impact negatively on your health.

I’m Arabella Featherstone, a qualified fitness instructor and personal trainer. I’m also an expert in fitness, nutrition, and weight loss management. In my practice, I’m promoting healthy and mindful eating, nourishing your body with love through food, and incorporating fitness into an active and healthy daily routine. I believe that by doing this people can achieve a healthy weight, strong bodies and minds and a good level of fitness, without always being hungry. Here, are my 11 weight loss management techniques that will offer lasting results and improve your health and wellbeing.

Focus on Health, Not Weight

Arabella_Featherstone10Arabella Featherstone

Take a more holistic approach to wellness and focus on positive changes that help you feel good from the inside out, rather than fixating on a particular amount that you want to lose or a goal weight you must reach.

Focus on food and fitness and learn about good nutrition so you know how to feed your body and mind with love. Incorporate daily movement into your life in different forms, depending on how you feel and how you want to feel.

Take a look at your habits and discover unhealthy patterns and bad relationships with certain things. Then, implement strategies to change them into healthier habits. This will help you develop lasting change and support your weight loss goals.

Celebrate your progress and understand the difference between weight loss and fat loss. Remember you do not need to lose weight to be happy and strive to do things that will make you healthier and feel better.

Educate Yourself so You Can Understand How to Get Your Nutrition Right

Arabella_Featherstone2Arabella Featherstone

There are loads of great resources out there to help you learn how to eat healthily, and I’d recommend that you get informed and educated. It’s vital that you understand the importance of healthy eating. Once you know the benefits that a balanced diet can have on your physical and mental health, you will start to make better choices.

In general, I’d recommend the following:

  • Try to eat food in rainbow colors to get the nutrients you need.
  • Try to eat food that’s in its most natural form (unprocessed).
  • Avoid or reduce your consumption of sugar, fried foods, and alcohol, and choose complex carbohydrates (whole grains, fruits, vegetables, and legumes) over refined carbohydrates (white bread, white rice, and white pasta) as they are often stripped of their fiber and nutrients.

If you’re trying to lose weight, you need to be making sure that the calories that you are consuming are less than those you are burning through daily activities and exercise. Aim to eat 300-500 calories less than you’re burning each day and you’ll start seeing the difference.

It’s important to note that you should not be starving yourself, or be hungry all the time. You won’t be able to sustain this, it’s not healthy and you’ll end up losing muscle as well as fat.

If you’re not sure how you should be eating, speak to your GP, or a nutritionist, or try a nutrition plan from a trainer like me, who will give you a specific plan to follow that matches food to exercise for the best results.

Go for the Easy Wins and Simple Switches

Arabella_Featherstone7Feathers Food & Fitness/Facebook

Improving your nutrition doesn’t have to be hard and shouldn’t feel like a punishment, so start with the easy stuff.

Smoothies are a great way to get more nutrients in when starting on a more balanced diet. Smoothies made with fruit will naturally be sweeter, so may be more appealing to your tastebuds, and they are a quick and easy thing to make. As you develop a better relationship with healthy eating you can begin to add vegetables to your smoothies like spinach or kale.

Sweet potato fries, as an alternative to regular fries, are an excellent way to increase the nutrient content, I recommend sprinkling them with some paprika for a bit of a smoky taste.

Greek yogurt is a good source of protein and probiotics and you can sweeten this with honey or maple syrup and even add some fresh fruit to get more nutrients in.

Try making a switch from highly processed carbs to whole grains. Choosing whole grains over white pasta, rice, and bread can be a good way to add more fiber into your diet.

Keep Track of What You Eat

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Use a food journal or app to track your meals and snacks. This can help you identify problem areas in your diet and make changes as needed. But don’t feel like you have to log your food forever! This is just to start you off on your journey and understand where most of your calories are coming from so you can make informed decisions.

Keeping a food journal is a great way to eat intuitively. Start noticing how food makes you feel while you're eating. You want to focus on the foods that make you feel good and limit those foods that make you feel sluggish or just leave you unsatisfied.

If you find that a struggle, you don’t need to count calories or macros to get the right portions for your goals. Instead, just use your hand to measure. This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate as the calorie and macro approaches.

The general idea is this:

  • A portion of protein= 1 palm
  • A portion of vegetables = 1 fist
  • A portion of carbs= 1 cupped hand
  • A portion of fats= 1 thumb

You can benchmark your progress with this useful Lean Body Mass Calculator.

Be Patient and Understand That Change and Lasting Results Take Time

Arabella_Featherstone11Arabella Featherstone

Healthy and sustainable weight loss takes time, but it’s possible! I think the obsession with the number on the scales should be thrown out of the window. People should focus on being healthier by improving their nutrition, their mindset and by getting active.

90 days is my magic number for any serious change. We should be looking at long-term health and fitness goals, rather than a quick fix, which can lead to extreme measures which are neither healthy nor sustainable.

The aim should be to feel confident, fit, and fabulous for life! Set realistic goals, set yourself up for success and focus on the long-term goal. But, set small targets for yourself to achieve along the way and stay motivated.

The thing is, most people tend to go too hard too fast set a huge goal and get frustrated when they don’t see results. Patience is key, and you know what they say - good things take time. If you can commit to being in it for the long run, your chances of success will be much higher. Trust the process and give it time.

Integrate Exercise Into Your Routine

Arabella_Featherstone14Arabella Featherstone

Any form of exercise is good, and it’s just about finding things that you enjoy, keeping you active, and managing your weight. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience, and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, and swimming. Running is another great exercise and there are some excellent programs like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

The key is to create healthier habits that are sustainable. You want to feel fulfilled, not restricted, vibrant, and not sluggish. Getting active and being more mindful, and eating intuitively will help you achieve lasting results when it comes to weight loss.

Set up the Optimal Workout Routine for You

Arabella_Featherstone13Arabella Featherstone

The best time of day to work out can vary depending on individual preferences and schedules and it’s important to remember that managing to work out in the first place - no matter the time, is incredible for your overall well-being.

Consistency is key for long-term results, so choose a time that fits well with your schedule and personal preferences. Whether it's early morning, midday, or evening, prioritize regular exercise that you can stick to in the long run.

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

Improve Your Body Image and Practice Self-Acceptance

Arabella_Featherstone15Arabella Featherstone

Research has shown that self-acceptance and a positive body image can have a significant impact on weight loss outcomes. This is because, when we accept and love our bodies, we are more likely to take care of ourselves in a sustainable and healthy way. We are less likely to engage in harmful dieting behaviors or yo-yo dieting, and instead, we adopt healthy habits that we can maintain long-term.

The key is to shift the focus from the number on the scale to our overall health and well-being. When you start exercising and eating healthier because you love and respect your body, you’ll begin to notice meaningful changes in your body and mind. It all starts with a shift in mindset and self-acceptance. By embracing self-acceptance and a positive body image, we can create a foundation of self-love and care that supports healthy weight loss goals and promotes long-term well-being.

Increase Your Protein Intake

Food high in protein close-upShutterstock

The connection between protein and weight loss comes from a few different attributes of protein.

It is digested more slowly than carbohydrates and fats, which means it can help slow down the absorption of sugar into the bloodstream. This can help reduce blood sugar spikes and crashes, which can lead to cravings and overeating - resulting in weight gain.

Protein helps you feel fuller than the other macronutrients, which can help you to avoid overeating and by helping you maintain a calorie deficit.

Protein has a higher thermos effect compared to carbohydrates and fats, which means the body burns more calories during the digestion process. This slight increase in energy expenditure can contribute to weight loss efforts.

When getting fit and aiming to lose weight protein is definitely key. Protein = increased satiety = keeps you fuller for longer, which means you’ll experience reduced hunger and fewer cravings, which can help with weight loss by reducing overall calorie intake.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Practice Mindful Eating

Arabella_Featherstone3Arabella Featherstone

Mindful eating means that we really focus on the food we’re eating and fully enjoy and experience it. This helps us eat only when we really want and need to. It allows us to receive the body’s messages that it’s full and make better choices about the food we eat. Once you get used to eating in this way, you’ll find it easier to distinguish real hunger from a craving and get back into control of your eating habits.

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Drink Plenty of Water and Get Enough Sleep

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

These are two crucial and easy things we can do to feel better and aid with weight loss. Staying hydrated can help you feel fuller and more satisfied, which can prevent overeating. Aim for a minimum of 2 liters (8.5 cups) per day. Lack of sleep can lead to overeating and weight gain, so make sure you're getting enough rest each night. Aim for 7-9 hours.

💪🔥Body Booster: Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, swimming, or running. The key is to create healthier and sustainable habits.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her classes and online training are based around strength training and she offers 28-day, 6 week and 12-week bespoke wellness plans to take you achieve your fitness goals, transform your mindset and improve your health. Her free e-book Unleashing the Strength Within is now available on her website www.feathersfoodfit.com

Nutrition & Diet

7 Proven Habits of People Who Lose Weight and Keep It Off

Maria Lucey-Dietitian & Nutrition Educator
Copyright marialuceyrd_dietitian/Instagram
Leah Groth
By Leah GrothSep 20, 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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What are the key health habits of people who have lost weight and managed to keep it off? Maria Lucey is a Registered Dietician based in Ireland and Bermuda who “has helped hundreds of people successfully lose weight.” However, according to the pro, “the real power comes in keeping that weight off.” In a recent viral video, she shares “seven effective habits that I use personally and share with my clients to help them stay slim after losing weight.”

Weight Control Varies for Everyone

Maria starts off by explaining that “weight control is not always an easy task” and that it is easier for some to maintain their weight more than others. “There are huge genetic components to weight: your hormones impact your weight, what medications you're on, even how your mother ate when you were in the womb can impact how you manage your weight later in life,” she says. “So please don't be disheartened if you're struggling. You may need a deeper dive with the help of a dietician to do this.”

Habit #1: Self Monitoring

According to Maria, a “huge centerpiece of any behavioral weight loss intervention is encouraging people to self-monitor.” Checking your weight, aka weighing yourself, is key, she says. “As a dietician, I often have people who like to come to me to check their weight, and they like to keep coming back, which helps them stay accountable.” However, you can also weigh yourself at home.

How Often Should You Weigh Yourself?

“The optimal frequency for how often you weigh yourself is going to depend on when people are actively trying to lose weight. I often recommend checking your weight every two weeks. This is usually enough for most people. It's more likely to show truer results when focusing on the big picture, and it will be less impacted by daily fluctuations,” she says.

When Should You Weigh Yourself

If you are going to weigh yourself, the best time to weigh yourself is first thing in the morning “after you've gone to the restroom before you eat or drink anything,” says Maria. “The reason for this is that your body has had enough time to digest all of the food and drinks that you've had the day before. And when you weigh yourself in the morning, you want to wear as little clothing as possible or at least wear the same thing every time you step up on the scale.” Also, if you choose to weigh yourself once a week or every two weeks, “make sure you weigh yourself on the same day of the week,” she recommends.

Habit #2: Get Organized and Meal Prep

Another habit is getting organized, “and there is no secret cheat code here,” she says. “I always say to my clients, nobody accidentally falls into a salad for lunch or a lovely home-cooked, nice balanced dinner. You need to have some sort of a system and some element of organization in place.” This doesn’t mean “everything needs to be crazy planned out and that you're eating out of Tupperware all of the time, but taking some time to plan ahead each week is important,” she says. She meal preps on a Sunday for the next few days. Then, on Wednesday, she does a mini meal prep for the rest of the week and is less structured on the weekend. “It's finding what works for you,” she says.

Habit #3: Get Your Nutrition in Order

The next habit is focusing on nutrition. “Now, I am presuming that everybody watching this video is thinking that I am just about to tell you not to eat processed foods, but you might be in for a shock here. To get very real, eating healthy can be challenging. You have to be quite organized, as just mentioned,” she says. “I always say that if you make nutrition too complicated, it will just become something that you don't want to do.” While she doesn’t expect her clients to “be completely eating whole foods all of the time,” she does encourage them to avoid processed foods for the most part. “Tinned beans, microwaveable packets of rice and quinoa, jars of pasta sauce, these are all examples of processed foods that can come in handy,” she says. “I do, of course, advocate for staying away from foods that are highly processed most of the time. And these are foods that have really long ingredient lists. And in the ingredient list, there's lots of things that you don't even recognize.”

Habit #4: Don’t Clear Your Plate

“People who tend to maintain their weight loss, they tend to eat their meals out twice,” she says, stressing the importance of not clearing your plate. “If you go out to a nice restaurant and you're served a monstrous portion of food and you can't eat at all, there is no need to feel obligated to eat it,” she says. “Even in the really fancy places, they almost give you the box when they see that you're struggling. And I think this is great. It eliminates food waste. And if you have this really amazing meal and you don't want to leave it behind this way, you don't have to feel bad if you can't eat it all. So it's a really good habit to take your time to enjoy the meal when you are eating out. It takes time for your brain to send signals to your stomach to tell you that you're full. So eat it slowly and see how you're feeling. If you're still hungry, that's fine. Finish the meal, but if not, ask somebody for a box so you can bring the rest of it home. You can enjoy it that evening or the next day.”

Habit #5: Get Into a Food Groove

Variety is important for a balanced diet, but “too much variety can backfire,” says Maria. “People who are successfully managing to control their weight and their eating habits have what I like to call a food groove. The majority of their meals consist of well-planned staples. There are a few surprises thrown in, but for the most part, their diets are fairly predictable. And what I mean by this is that they are fairly consistent with their major meals.”

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Habit #6: Don’t Overcomplicate Exercise

“When it comes to what type of exercise is best, I always say start at level one, which is just finding something that you enjoy and stick to it consistently. You don't have to overcomplicate it more than that,” says Maria. “Now, if you can go a step further up to level two, you want to try and have a balance of cardio exercises like running, fast walking, or cycling, as well as some strength resistance exercises. This is the type of exercise that will utilize your muscles. A balance of both is the most important thing for your health.” She also stresses the importance of daily movement over your two workouts a week, like “walking that little bit further, taking the stairs, carrying your groceries,” she says. “All of this movement contributes to what we call non-exercise activity thermogenesis or NEAT for short. So this is the amount of energy that you're using throughout the day that isn't coming from that planned-out exercise. And this is actually a bigger calorie burn than the structured exercise that you were trying to do in the first place. So making your lifestyle just a little bit more active in your daily routines is really valuable.”

Habit #7: Snack Smart

Lastly, she stresses the importance of having balanced snacks. “By having regular meals and snacks, you have more control than when you do eventually sit down to have your meal. This prevents overindulging, and it helps with managing your portion sizes. You can eat in a way that feels much better for your body,” she says. “Eating regularly is often an overlooked but easy-to-incorporate tool that can help you massively when it comes to your weight and your eating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Weight Loss Methods a 77-Year-Old Expert Swears By

Candace_Cima_Life_in_My-_70s10
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Christopher Roback
By Christopher RobackDec 07, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.

Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Tips For Effective Fat Loss Without Extreme Dieting

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 10, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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FACT CHECKED BY Leah Groth
✓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.

To really nail your fat loss goals, let's get one thing straight: You need to look at it from all angles. Why? True progress lies in adopting a holistic approach to truly target body fat. And how do you do that? Ensuring you consume just enough calories to fuel your body without excess, prioritizing protein intake, managing stress from both work and personal life, getting sufficient sleep, and engaging in regular, and varied exercises are all crucial steps.

Moreover, keeping tabs on your health through regular lab work – checking on sex hormones, thyroid function, stress levels, and signs of insulin resistance – and having ongoing discussions with your healthcare provider about these results, play a significant role in your success.

Many of the following tips focus on nutrition, but it's essential to remember the other pieces that your body needs for a multifaceted fat loss approach. And remember, change doesn't have to happen all at once. Start with small, manageable adjustments and build from there, gradually incorporating more comprehensive changes to your lifestyle.

Smart Hydration for Hunger Management

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What & Why: Proper hydration is a cornerstone of health, the body is mostly made of water, being adequately hydrated ensures you have optimal brain function, physical performance, prevents mistaking thirst for hunger, acts as an appetite suppressant, and is great to maintain overall health.

How to Approach: Make it a ritual to start each day with a glass of water. Prior to each meal, drink another glass to foster fullness and hydration.

Common Pitfalls: Overlooking water intake due to a preference for flavored drinks or simply forgetting.

Solutions: Utilize reminder apps or stylish, eco-friendly water bottles with hourly markings to keep hydration top of mind. For added enjoyment experiment with natural infusions (lemon, melon, cucumber, mint, etc) to satisfy cravings for flavored beverages without the added sugar.

High Water Content Foods for Fullness and Flavor

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What & Why: Foods high in water content but low in calories—such as fresh vegetables, fruits, and broth-based soups—offer a strategy to enjoy larger, more satisfying meals without overloading on calories, assisting in weight control, thus fat loss if all variables addressed, and nutrient intake.

How to Approach: Integrate a salad with your veggies and fruits of choice or a comforting bowl of vegetable soup into your daily meals to increase volume and nutritional value without the calorie count climbing too high.

Common Pitfalls: Relying too heavily on these foods, potentially missing out on essential nutrients found in more calorie-dense foods.

Solutions: Create balanced meals that include a variety of food groups, ensuring a rich intake of necessary nutrients. When craving comfort foods, creatively adapt your favorites, such as adding extra vegetables to a homemade pizza or burger to boost fiber and reduce calories.

Related: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Mindful Eating for Enhanced Enjoyment and Satisfaction

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What & Why: Slowing down and savoring your meals without distractions allows your body to properly signal fullness, reducing the risk of overeating and increasing meal satisfaction.

How to Approach: Commit to fully focusing on at least one meal a day, noting the taste, texture, and aroma of your food, and appreciating the nourishment it provides.

Common Pitfalls: Eating quickly or while distracted, leading to missed satiety cues and overconsumption.

Solutions: Identify one meal a day where you can dedicate your full attention to eating. Gradually expand this practice, making mindful eating a natural part of your dining routine.

Innovative Comfort Food Makeovers for Nutrient-Rich Indulgences

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What & Why: Reworking beloved comfort dishes into more nutrient-rich/healthier versions allows you to satisfy cravings while aligning with your nutritional goals, making weight management, in particular fat loss, both enjoyable and sustainable.

How to Approach: For a nutritious twist on classic burgers, switch to low—carb and high-protein buns like UnbelievaBun, prioritize lean meats and enhance the filling with beans or lentils for protein, pile on the fresh produce, and bake sweet potato fries for a side. This method ensures you're getting a fiber, protein, and nutrient boost while indulging responsibly.

Common Pitfalls: Believing that eating healthily means sacrificing the joy of eating and/or giving up your favorite meals.

Solutions: Dive into the creative process of cooking, exploring new ways to remix traditional recipes with healthier ingredients. Document your culinary experiments, adjusting as needed to perfect the balance between nutrition and flavor.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Learn How to Meal Prep Nutrient-Rich Meals

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What & Why: By investing a few hours each week into preparing nutrient-dense meals, you ensure that healthy choices are always at hand, significantly reducing the likelihood of reaching for high-calorie convenience foods. The value of doing this is immense—it streamlines your diet, helps control portions, ensures a balanced intake of nutrients, and ultimately supports your fat loss and health goals.

How to Approach:

  • Plan Ahead: Spend 30 minutes each week planning your meals. Choose recipes that are both nutritious and satisfying.
  • Grocery List: Create a shopping list based on your meal plan. Stick to the perimeter of the grocery store to focus on fresh produce, lean proteins, and whole grains.
  • Batch Cooking and Pre-Assemble: Select one day for meal prep—Sunday afternoon or any day off. Focus on preparing bulk items like grains, proteins, and chopped vegetables. Quinoa, brown rice, chicken breasts, tofu, or beans can be cooked in large quantities and stored. Wash and chop a variety of vegetables for salads, stir-fries, or snacks. Pre-assemble or portion out some meals into containers for grab-and-go ease.

Common Pitfalls: The thought of planning, shopping, and cooking all at once can seem daunting for beginners. Eating the same meals repeatedly. Finding a block of time for meal prep can be challenging, especially with a busy schedule.

Solutions: Start simple. Choose meals that require minimal ingredients and preparation. As you become more comfortable with the process, gradually introduce more complex recipes. Incorporate theme days (e.g., Meatless Monday, Taco Tuesday) to add variety. Explore new recipes weekly to mix things up, keeping your diet both interesting and diverse. Break down the meal prep process into smaller tasks throughout the week. For example, shop for groceries on one day, chop vegetables on another, and cook bulk items on the next.

Decoding Nutrition Labels for Effective Fat Loss

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What & Why: Deciphering nutrition labels is a critical skill for anyone on a fat loss journey. It empowers you to make choices that align with your goals, steering clear of foods that could hinder your progress. Identifying foods high in nutrients but low in empty calories, trans fats, added sugars, and low-sodium essential for reducing body fat while nourishing your body. Since everyone has unique goals, it’s crucial to understand your individual dietary needs. A professional can provide personalized advice on what nutritional aspects you should focus on based on your health status and fat loss goals.

How to Approach for Fat Loss:

  • Serving Size Accuracy: Understand the serving size to accurately gauge the calories and nutrients you're consuming.
  • Seek Out Protein and Fiber: Foods rich in protein and fiber can enhance feelings of fullness, reducing the likelihood of overeating. Look for these nutrients to compose meals that are satisfying and conducive to keeping you full enough and stay in a enough of a calorie deficit to promote fat loss.
  • Beware of Hidden Fats and Sugars: Trans fats and added sugars are your adversaries on a fat loss journey. They contribute to calorie excess and poor nutritional quality without providing lasting satiety or energy.

Common Pitfalls: Overlooking serving sizes, when it comes to eating the meal, which can lead to consuming more calories than intended. Not all carbs are created equal. For example, added sugars can significantly increase calorie intake without offering any nutritional benefit.

Solutions: Always compare the serving size on the label to the amount you actually consume. While not all packaged foods are bad, focusing on whole, minimally processed foods can naturally reduce intake of added sugars and unhealthy fats.

Strategic Snacking to Maintain Energy and Avoid Overeating

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What & Why: Smart snacking can keep your energy levels stable throughout the day, prevent overeating at meal times, and ensure you're incorporating a variety of nutrients into your diet.

How to Approach: Plan for 1-3 healthy snacks a day, focusing on a mix of protein, healthy fats, and fiber. Options include Greek yogurt with berries, sliced apples with almond butter, or a small handful of nuts and seeds.

Common Pitfalls: Eating snacks mindlessly can lead to unnecessary calorie consumption. Opting for high-sugar, processed snacks can spike blood sugar levels and lead to cravings.

Solutions: Be conscious of why you're snacking. If you're not truly hungry, consider a glass of water or a quick walk. Having pre-portioned, healthy snacks on hand can make it easier to make smart choices.

Solidifying Goals for Fat Loss

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What & Why: Setting precise goals is the most important foundation that must be laid before starting a successful fat loss journey. Goals provide direction, motivation, and a measure for success. They transform the intangible desire to lose weight, especially fat, into a series of actionable steps.

How to Approach: Craft SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that detail exactly what you aim to achieve, how you'll measure progress, and a deadline for completion. This could mean setting a goal to lose 10 pounds of fat in 3 months through a combination of diet adjustments and increased physical activity.

Common Pitfalls: Vague goal setting without clear metrics or timelines. Setting overly ambitious goals that are unrealistic or unattainable. Relying solely on the scale can be misleading since it doesn't differentiate between fat loss and muscle gain.

Solutions: Break down large goals into smaller, more manageable milestones and schedule monthly to get body fat tested via calipers, DEXA scans or ultrasound body fat devices. Regularly review and adjust your goals as needed to remain aligned with your capabilities and circumstances.

Developing a Weekly Plan

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What & Why: A well-structured weekly plan translates your fat loss goals into daily actions. This roadmap outlines when you'll exercise, what you'll eat, and how you'll manage potential obstacles, ensuring you're consistently making progress.

How to Approach: Detail your weekly meal plans, exercise schedules, and hydration goals. Utilize digital tools like calendar apps to schedule your workouts and meal prep times, treating them as fixed appointments.

Common Pitfalls: Overlooking the importance of planning for meals and snacks. Failing to account for busy days or unexpected events that could derail your plan.

Solutions: Incorporate flexible meal options and quick workouts to accommodate hectic days. Plan healthy snacks to prevent impulsive, unhealthy eating when pressed for time.

RELATED: Jeff Nippard Shares 3 New Exercises You Should Try

Find an Accountability Partner

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

What & Why: Accountability keeps you committed to your fat loss goals through external validation and support. Whether through a friend, family member, or digital community, having someone to share your journey with can significantly enhance your motivation and adherence.

How to Approach: Choose an accountability partner who understands your goals and can offer support. Set up regular check-ins to discuss progress, challenges, and strategies for overcoming obstacles.

Common Pitfalls: Selecting an accountability partner who isn't supportive or reliable. Inconsistent communication with your accountability partner.

Solutions: Be selective in choosing someone who is genuinely interested in seeing you succeed. Schedule regular, non-negotiable check-ins, whether they're in-person, via phone, or online.

💪🔥Body Booster: Fat loss is more than just cutting calories and exercising more. Planning ahead and ensuring accountability and setting yourself up for success, will help you achieve your fat loss goals.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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By Leah SuzanneMay 12, 2025
Leah Suzanne
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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.

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

Too Much Sugar

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

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

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

Protect Your Health

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

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Junk Food

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

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

Always See a Medical Professional

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

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

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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