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6 Metabolism Mistakes Making Women Over 40 Gain Weight

Stop sabotaging your metabolism with these science-backed morning fixes.

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen
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If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.


Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Solution: Make Hydration a Priority

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Many women over 40 struggle with fat loss, often falling into habits that hinder their progress. Experts like JJ Virgin, celebrity nutritionist and Fitness Hall of Famer, and Dy Ann Parham, a 57-year-old Mindset Coach, have identified key mistakes that women in this age group frequently make. Each of them offers simple yet effective strategies to help women over 40 navigate their fitness journey, avoid common pitfalls, and achieve long-term success. Here’s what they have to say.


1. Not Lifting Heavy Enough

"Whatever is heavy for you. You want to lift the heaviest weight you can in good form," says JJ Virgin in her popular video. She emphasizes the importance of challenging yourself with weights, explaining that it's crucial for improving bone density and boosting metabolism.

Virgin debunks the myth that heavy lifting leads to bulkiness in women: "Do you know how much you have to lift and how long and how hard you have to lift to really put on muscle? You're lucky if you can put on one to two pounds of muscle a month."

2. Inadequate Protein Intake

"I say to eat protein first, and that's because I want to ensure that you're getting what you need," Virgin states in her video. She recommends aiming for one gram of protein per pound of target body weight and suggests incorporating essential amino acids as a supplement.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

3. Focusing on Weight Loss Instead of Fat Loss

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

Virgin stresses the importance of body composition over mere weight: "If I could change things, I would make it so that we never used scales, that we only used body composition scales." She recommends using impedance scales at home to track changes in fat mass and fat-free mass over time.

4. Neglecting Recovery

"This is really important for women over 40," Virgin cautions in her video. She suggests monitoring your heart rate variability (HRV) and resting heart rate to gauge your recovery status. "Listen to your body here. Don't push it on that day that you might go. Everything feels a little achy. I just feel a little bit tired. Maybe that's the day to take a long walk or go do some restorative yoga."=

RELATED:Top 5 Foods to Lose Belly Fat

5. Overlooking Creatine Supplementation

Virgin, in her video, admits she previously overlooked creatine's benefits for women: "I now know that it is probably the number one supplement for women over 40. It helps with muscle strength, bone health, cognitive health, even skin wrinkles."

6. You Don’t Consider Intermittent Fasting

Dy Ann Parham advocates for intermittent fasting as an effective strategy for women over 50. She shares, "I have been teaching intermittent fasting as a lifestyle approach now for almost eight years."

Parham recommends a 20-hour "clean" fast: "It is the simplest way to balance your hunger's hormones out so that you can, in fact, lose weight." She explains that this approach helps regulate insulin and utilize stored glycogen.

However, Parham warns about common mistakes: "So many women are practicing intermittent fasting and they're still like, 'Why am I not losing weight?'" She advises keeping it simple and avoiding complications during the fasting window.

RELATED:Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

Aging Is a Privilege

Parham and JJ Virgin stress the need for a simple and consistent approach to losing fat. By steering clear of common mistakes and sticking to proven methods, women over 40 can reach their fitness goals and boost their overall health. As Parham puts it, “Aging is a privilege, but aging powerfully is a choice.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen
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Expert-Recommended

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

If you're struggling with unexplained weight gain, afternoon energy crashes, and frustrating food cravings, your morning routine might be the culprit. But don't worry – making a few simple changes can help you reclaim your energy and metabolism.


Angela Garcia, Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, has spent over 25 years helping patients optimize their nutrition and hormone health. Now based in San Antonio, Texas, she specializes in helping women navigate the complex relationship between nutrition and hormones, particularly during perimenopause and menopause. Read on to discover six-morning mistakes you need to fix – and what to do instead.

How Hormones Hijack Your Morning Metabolism

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

"During perimenopause and menopause, hormonal changes slow our metabolism, reducing our total calorie needs," explains Angela. "We may have sleep disturbances, fatigue, and carb cravings driving us towards sugary and fatty foods for quick energy. Alterations to our gut microbiome during this time will also impact our metabolism by changing the way we absorb nutrients, process energy, and regulate our blood sugars."

According to the National Institutes of Health, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." This makes your morning routine particularly crucial for metabolic health.

Mistake: Skipping Your Morning Meal

Happy woman looking at blurred husband near breakfast at homeShutterstock

"Good morning habits are crucial for setting up our day successfully in terms of meeting our nutritional needs for protein, hydration, and providing energy for the day ahead," says Angela. "I often see patients miss breakfast as they get full on their cup of coffee, so their first meal of the day may be lunch. However, this can work against the metabolism, especially if weight loss is your goal. Eating too little will cause the metabolism to slow and the body to hold on to excess weight."

Solution: Power Up with Early Protein

Fried eggs and bacon cooking in a skilletShutterstock

The Mayo Clinic reports that "consuming at least 30 grams of protein at breakfast may enhance feelings of fullness and aid in weight management." This is because "protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

Mistake: Playing Nutrition Catch-Up All Day

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of waterShutterstock

"One of the most common morning routine mistakes is missing breakfast and not getting adequate hydration!" Angela warns. "This usually means you must catch up at some point later in the day, and for many people, this means snacking after dinner. A protein-rich breakfast with complex carbohydrates gives you more control over your appetite throughout the day and prevents an afternoon energy slump which can worsen symptoms of irritability and mood swings."

RELATED:This Weight Loss Coach Reveals 5 Unexpected Tricks That Actually Work

Mistake: Late-Night Snacking Habits

woman by the open refrigerator at nightShutterstock

Research from the National Institutes of Health confirms that "eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

Mistake: Loading Up on Morning Carbs

Bagel closeup isolated on background. display, whole and side view. frontal full view. lifestyle studio shoot. closeup view. flat layShutterstock

Angela explains the science behind morning carb cravings: "Hormone-related weight gain is generally driven by insulin resistance. This is where the insulin produced by our pancreas becomes less effective at lowering blood sugars. Insulin resistance is responsible for belly fat, carb cravings, brain fog and fatigue. We tend to be more insulin-resistant first thing in the morning. So, you don't want to add to this with a starch-heavy breakfast like cereal and toast. This is an ideal time to fuel up with protein and 1-2 servings of complex carbohydrates (fruit and wholegrains) instead."

Solution: Balance Your Breakfast Plate

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." Harvard Health adds that "high-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating."

Mistake: High-Impact Morning Workouts

Portrait of senior woman lifting dumbbellsShutterstock

"High-impact exercise can work against our hormones during pre and post-menopause if there is some adrenal dysfunction," Angela cautions. "Our adrenal glands are responsible for producing hormones such as cortisol and DHEA that are essential for maintaining our internal equilibrium. However, with unrelenting life stressors, elevated levels of cortisol and declining levels of DHEA are observed. This shows up as anxiety attacks, mood swings, and depression. High-impact exercise will stress our system further, so opting for lower-impact exercise such as walking and/or strength training in the morning is the most beneficial."

RELATED:Dance Trainer Reveals 6 Ballet Secrets for a Lean, Toned Body

Solution: Time Your Meals Right

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Timing is crucial for metabolic health, as Angela explains: "It is best to eat breakfast within the first couple of hours of waking for the most benefit in terms of energy and metabolism. If you plan to exercise, then refuel within one hour of finishing, when your muscles are most receptive. If you wish to practice fasting, then consider time-restricted feeding. This is a feeding pattern based around circadian rhythms and usually involves an eating window between 6 am and 6 pm for the most benefit. Research is ongoing, but participants in one study reported improved sleep and increased alertness during the day."

Solution: Plan Your Way to Success

Cheerful modern senior couple outdoors in the park dressed in sportswear walking holding hands and laughing. Morning sun rays fall on smiling man's face.Shutterstock

The National Institute of Diabetes and Digestive and Kidney Diseases notes that "proper meal spacing can influence metabolism and energy expenditure, potentially aiding in weight management." Additionally, the Mayo Clinic finds that "meal planning is associated with better dietary quality, variety, and adherence to nutritional guidelines, contributing to weight loss success."

Solution: Make Hydration a Priority

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

WebMD underlines that "staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness. This is especially important if you're increasing your protein intake, as hydration helps with protein metabolism."

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Solution: Make Hydration a Priority

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

The National Weight Control Registry reports that "about 20% of people who lose at least 10% of their body weight maintain it for at least a year. Participants who successfully maintain weight loss report engaging in regular physical activity, self-monitoring their weight and diet, and having consistent eating patterns, including breakfast." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

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 struggling with fat loss? Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a recent Instagram video, she shares the most common things you might be doing wrong that are keeping you from losing weight. “If you’re eating ‘healthy’ but your body won’t seem to drop the fat you want, these are the most common mistakes I see,” she writes, launching into the seven biggest fat loss mistakes that people make.


Eating Too Much

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

Eating too much is the first mistake. “This one seems obvious, but it’s what I see most looking at new clients' food logs. Foods you think are healthy, you can still overeat, like mindless snacking on pecans, which can really add calories. Also, things like sauces & dressing are most underestimated. I’ve seen a 1000-calorie salad on a client’s log,” she writes in her post.

Drinking Calories

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

Next is drinking your calories. “Your morning latte, energy drinks, alcohol & even ‘healthy’ meal replacement shakes are on this list. Most are high in sugars & extra calories. Also, the very act of chewing & digesting solid food burns more calories than drinking & helps your brain register that you have taken in calories, so you don’t want more soon after,” she says.

RELATED: Woman Reveals 3 Simple Ways She Built Her Dream Body in 30 Days

Not Eating Enough Protein

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

Not eating enough protein is another major mistake. “Protein over all else makes you feel full at meals, digesting it actually burns calories, it increases your metabolism & leads to overall decreased calorie consumption,” she writes.

Not Managing Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Another common mistake? Melissa reveals that she is not managing stress. ”Constant stress makes your body produce a hormone, cortisol. This hormone increases the storage of body fat if it’s not controlled,” she says.

Lack of Sleep and Rest

Woman stretching in bed after waking up, back view. Woman sitting near the big white window while stretching on bed after waking up with sunrise at morning, back view.Shutterstock

Lack of sleep and rest can be keeping you from burning fat, she claims. “Just like above, lack of sleep & rest raise cortisol levels & cause insulin sensitivity to decrease. This means that your body is more likely to store fat & not get the recovery it needs to burn fat,” Melissa says.

Lack of Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Are you hydrating enough? Lack of water could be making you hold onto fat. “Your body requires water for all of its metabolic processes & functions. Lack of water slows metabolism, hinders its ability to get rid of waste, and you will think you are hungry when really…you’re thirsty,” she writes.

Too Much Cardio

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

You might think that all the cardio you are doing is helping you burn fat. However, according to Melissa, it could be the opposite. “Daily high-intensity cardio causes overproduction of cortisol, inflammation & fatigue. Which goes back to the not enough rest/recovery above!” she writes.

RELATED:8 Ways to Stop Hormones From Making You Store Fat

Bottom Line? Educate Yourself About the Science of Fat Loss

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

“All of this used to be me! I thought I was doing everything right to lose fat, but it turns out I was making many mistakes above,” she says. “When you know the science behind fat loss, you can start putting your energy into what does matter & stop wasting time on what doesn’t.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to lose weight and look younger? Dr. Fay Kazzi is a registered dietician with an extensive background in nutrition and dietetics who has a PhD in rehabilitation science. “From the age of 35 and on, when it comes to stubborn weight, the usual weight loss fixes like caloric deficit and exercise might not be as helpful as they used to be, which is why I'm here to help you guys out,” she says at the start of the clip. As part of her “Age Gracefully Nutrition” series, she goes on to explain why you need to change your approach to weight loss as you get older and reveals her top three “weight loss hacks.”


Weight Management Gets Challenging As You Age

“You have that one friend that always seemed to have been on the heavier side, and then some time goes by, you don't see them for a while, and then you see them again. But something has changed. They've lost a significant amount of weight like we're talking about 15 or 20 pounds, and then the first thing that you notice is, wow, they look so much younger. So yes, weight loss not only improves your metabolic health, but it also makes you appear younger, healthier, and more vibrant,” she says in the post. “Why does weight management get a bit more challenging after 35? Here are three possible reasons,” she says.

You Experience Metabolic Decline at 35

“Number one, natural metabolic decline around the age of 35,” she reveals. “A woman's metabolic rate tends to slow down due to natural changes in muscle mass and hormonal shifts. The lean muscle mass, which burns more calories than fat tissue, naturally declines with age. A 2021 study in the Journal of Science found that the metabolic rate slows down approximately one to 2 percent per decade after the age of 30, meaning fewer calories are burned at rest than when you're younger. So you could basically just sit around and do nothing, and your body would burn calories when you were a teenager and in your twenties. This gradual reduction makes it easier to gain weight and harder to lose it without adjusting caloric intake and increasing our physical activity, which is another reason why building muscle is so important in your late thirties.”

You Also Experience Hormonal Changes

“Number two reason, hormonal changes, and insulin sensitivity,” she continues. “Hormonal fluctuations, especially around perimenopause, which can start as early as your late thirties, can significantly impact your weight loss. So estrogen, which influences where the body fat is stored, starts to decline, often resulting in more abdominal fat storage. I know it's the worst, and as we all know, it's harder to lose. So additionally, a decline in estrogen can contribute to reduced insulin sensitivity, which can lead to higher blood sugar levels and then increased fat storage. Research in the Journal of Clinical Endocrinology and Metabolism highlights that even slight changes in estrogen levels can increase body fat, particularly, unfortunately, again in the abdominal area.”

RELATED:Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

And, Lifestyle Demands and Stress Levels Usually Increase

“Number three reason is lifestyle demands and stress levels,” she continues. “Women in their late thirties often juggle careers and family responsibilities and other social demands, which can lead to increased stress and disrupted sleep patterns. So, both stress and lack of sleep can raise your cortisol levels, a hormone that's associated with increased appetite and fat storage. Again, it goes to the abdominal area. A 2018 study in the Journal of Obesity found that higher cortisol levels were linked to weight gain, especially in midlife women, due to the stress of balancing various life demands. So this can make weight loss especially harder despite the diet restrictions and exercise efforts.”

However, There Are Things You Can Do to Mitigate the Effects

However, there are things you can do. “Even though these factors combined can make weight loss after 35 more challenging with targeted strategies, it is possible to mitigate these effects. There are ways, and there are paths. There are three things you can start doing today to lose weight and keep it off,” she says.

First, Increase Your Protein Intake

“Number one, increase your intake of protein per meal,” she suggests. “This is such a game changer. If you're a woman and you're in your late thirties, you absolutely have to start building all of your meals around protein, not carbohydrates. Depending on your activity level, you need about 0.8 to 1.2 grams of protein per kilogram of weight. So if you're, say, 125 pounds, that's about 57 kilograms, so roughly about 45 to 50 grams of protein, you want to split that throughout the day. So about 20 to 25 grams of protein per meal, and this is totally doable.” She points out that one cup of Greek yogurt is 20 grams, half a cup of ground turkey is about 20 grams, half a cup of tofu is about 20 grams, and one cup of lentils is about 20 grams. “The reason increasing protein helps is because it boosts the metabolism. It preserves lean muscle mass, and it makes you feel full, reducing your appetite. So how does that work? Protein increases the production of satiety hormones, glucagon-like peptide one cholecystokinin, while reducing, reducing the production of hunger hormones such as ghrelin.”

RELATED:8 Diet Tips to Lose Weight, According to Coach

Second, Narrow Your Eating Window

“Number two, narrow your eating window,” she suggests. “By now, for sure, you've probably heard a lot about intermittent fasting, time-restricted eating, and chrononutrition. Let me distill it for you. We really don't need to have three large meals spread throughout the day. Narrowing your eating window gives your body the ability to rest, rejuvenate itself, and set all of its metabolic ducks in order, so to speak. When you don't eat for a longer period of time, your body runs out of sugar and starts to burn fat for energy. This process is called metabolic switching. If you don't have any other underlying medical conditions, the general rule of thumb is to eat your day's calories within an eight-hour window, so have a late breakfast, let's say around 11:00 AM, and try to have your last meal before 6:00 PM. Also, when you stop eating earlier in the day, this is going to improve your sleep, which is also going to increase your metabolic health.”

Third, Increase Intake of High Quality Fat

Number three, increase your intake of high-quality fat. “I know this sounds so counterintuitive, but there's so much evidence right now that high-quality organic fats like cold pressed olive oil, grass-fed butter, raw nuts and seeds, the fat in free-range eggs, the fat and avocados, coconut cream, and kinds of milk are extremely satiating and nutrient dense and actually do not contribute to obesity,” she says. “It's been well established in research for decades now that one of the outcomes for epileptic patients who are put on a strict high fat, low carb diet as part of their treatment plan to manage their epileptic episodes is that these patients also lose weight by significantly reducing the carbohydrates. The body switches to burning fat for energy, which can result in weight loss, especially with that stubborn fat, but let's not get carried away. The recommendation for a generally healthy woman is to reduce the carbohydrates and increase the high-quality fats moderately.”

However, do not confuse this with overly processed, poor-quality fats like seed oils and their hydrogenated byproducts. “These include canola oil, corn oil, safflower oil, vegetable oil, soybean oil, and margarine, which are all in most processed foods such as your pastries, your chips, and your canned soups. Yes, they are hiding in your canned soups, crackers, cookies, breakfast cereals, mixed nuts, and even some of the bread brands out there. These kinds of fats do the opposite. They have no nutritive value, and they're loaded with empty calories. They actually contribute to inflammation, which increases the retention of fat,” she says.

RELATED:Mum Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

See Results in Just a Few Weeks

“These are three recommendations that you can start applying today to see a dramatic and sustained difference in your weight loss journey in just a few weeks. Of course, practices like regular exercise, decreasing your intake of, let's say, sugary beverages, and decreasing your stress levels will also assist with healthy and maintained weight loss,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.