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You Don’t Need the Gym to Get Flat Abs, Just Avoid These Foods

A diet and nutrition expert claims that certain foods are keeping you from your dream abs.

Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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Zara_Kai_theneptunianbaby6
neptunianbabyyy/Instagram
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Nutrition & Diet

Lots of people believe that you can crunch your way to a flat belly, but that isn’t the case. Health experts regularly use the phrase,“Abs are made in the kitchen,” for a reason. If you want a tight midsection, you need to change your diet. Zara Kai (@theneptunianbaby) is a diet and weight loss influencer who specializes in helping people transform their body in 30 days using herbs and raw food. In a recent viral video she claims that avoiding certain types of food will get you a slender waistline ASAP.

Zara Claims That Many People Are Wrong About What It Takes to Have Flat Abs

Zara_Kai_theneptunianbaby7neptunianbabyyy/Instagram

“The reason why you don't have a flat tummy is not because you don't go to the gym. It's not because you didn't order your flat tummy tea. It's not because you don't drink apple cider vinegar. It's not because you're not in a calorie deficit,” claims Zara at the start of the clip.

Related: 3 Proven Workouts for Enhanced Bust Firmness

She Says “Inflammatory Foods” Like Pasta and Sugar Are the Culprit

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

“It is because of the foods that you're eating,” she says. “Your diet is inflammatory if you eat pasta, heavy starches, bread, gluten, refined sugar, flour,” she continues. “If you are eating these heavy foods, even processed foods, your stomach is not going to be flat.”

She Also Says to “Stop Eating Every Hour”

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

Timing is also key, she says. “Stop eating every hour. Let your body digest your food. You'll be okay,” she continues. “If you want results, you need to put in the work to get the results, and it's that simple, you guys. It's a simple equation.”

An RDN Says You Don’t Have to Cut These Things Out, But Eat Them in Moderation

Young girl showing sporty belly against the sea on the beachShutterstock

The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her claims. “I have a flat stomach and I eat bread and pasta,” she says. “You don’t have to completely avoid these foods, but you do need to put in the work. I do agree with that.” You can eat gluten, bread, pasta, and even some dessert, “but it is about how MUCH you are eating those things, especially all at one time.”

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

Don’t Eat Too Much in One Sitting

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

You should also “spread your food out and don’t eat too much in one sitting,” Collingwood adds. “You also need to balance what you are eating with exercise so you can build and maintain muscle and burn any excess calories to prevent gaining body fat.”

💪🔥Body Booster: If you dramatically try cutting things out of your diet, like pasta, sugar, or processed foods, you might lose weight faster but you might be more likely to binge than if you exercise moderation.

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Nutrition & Diet

You Don’t Need the Gym to Get Flat Abs, Just Avoid These Foods

Zara_Kai_theneptunianbaby6
neptunianbabyyy/Instagram
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

Lots of people believe that you can crunch your way to a flat belly, but that isn’t the case. Health experts regularly use the phrase,“Abs are made in the kitchen,” for a reason. If you want a tight midsection, you need to change your diet. Zara Kai (@theneptunianbaby) is a diet and weight loss influencer who specializes in helping people transform their body in 30 days using herbs and raw food. In a recent viral video she claims that avoiding certain types of food will get you a slender waistline ASAP.

Zara Claims That Many People Are Wrong About What It Takes to Have Flat Abs

Zara_Kai_theneptunianbaby7neptunianbabyyy/Instagram

“The reason why you don't have a flat tummy is not because you don't go to the gym. It's not because you didn't order your flat tummy tea. It's not because you don't drink apple cider vinegar. It's not because you're not in a calorie deficit,” claims Zara at the start of the clip.

Related: 3 Proven Workouts for Enhanced Bust Firmness

She Says “Inflammatory Foods” Like Pasta and Sugar Are the Culprit

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

“It is because of the foods that you're eating,” she says. “Your diet is inflammatory if you eat pasta, heavy starches, bread, gluten, refined sugar, flour,” she continues. “If you are eating these heavy foods, even processed foods, your stomach is not going to be flat.”

She Also Says to “Stop Eating Every Hour”

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

Timing is also key, she says. “Stop eating every hour. Let your body digest your food. You'll be okay,” she continues. “If you want results, you need to put in the work to get the results, and it's that simple, you guys. It's a simple equation.”

An RDN Says You Don’t Have to Cut These Things Out, But Eat Them in Moderation

Young girl showing sporty belly against the sea on the beachShutterstock

The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her claims. “I have a flat stomach and I eat bread and pasta,” she says. “You don’t have to completely avoid these foods, but you do need to put in the work. I do agree with that.” You can eat gluten, bread, pasta, and even some dessert, “but it is about how MUCH you are eating those things, especially all at one time.”

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

Don’t Eat Too Much in One Sitting

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

You should also “spread your food out and don’t eat too much in one sitting,” Collingwood adds. “You also need to balance what you are eating with exercise so you can build and maintain muscle and burn any excess calories to prevent gaining body fat.”

💪🔥Body Booster: If you dramatically try cutting things out of your diet, like pasta, sugar, or processed foods, you might lose weight faster but you might be more likely to binge than if you exercise moderation.

Nutrition & Diet

Want to Lose Stubborn Belly Fat Once and For All? Stop Making These Common Mistakes

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
Ferozan Mast
By Ferozan MastJun 09, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.

Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Fitness & Workouts

Andrea Simulus Flaunts 6-Pack and Reveals 5 Reasons Why You Don’t Have One Yet

Andrea_Simulus_andreafit4_10
andreafit4/Instagram
Leah Groth
By Leah GrothMay 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.

You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

Andrea_Simulus_andreafit4_12andreafit4/Instagram

The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

Andrea_Simulus_andreafit4_2andreafit4/Instagram

In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

Fitness & Workouts

I Lost Over 20 Pounds and Here Are 9 Things I Wish I Knew About Losing Weight Fast 

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothOct 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you want to lose weight fast? Getting into a calorie deficit is key, but there are a few ways to maximize weight loss. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a recent social media post, she revealed some things she had learned along the way that could have helped her lose weight faster than she had. “I would lose weight in calorie deficit much faster if only I knew…” she captioned the Instagram video.

You Have to Be in a Calorie Deficit to Lose Fat

First, Mahtab explains that you have to be in a calorie deficit to lose fat. “Which in simplest terms means eating less calories than your body burns,” she says. Calculating this is easy. Subtract how many calories you are burning from your intake. To figure this out, try using one of the many calorie-tracking apps on the internet.

Fruit Is Not Making You Fat

Second, fruit is NOT making you fat, she says. “Yes, it has some sugar content, but it also has lots of nutrients that are good for you. The extra 20 pounds you need to lose is NOT because of fruits,” she says.

You Don’t Need to Do Fasted Cardio

Should you avoid eating prior to doing cardio? “Fasted cardio is not better than unfasted cardio for fat loss,” says Mahtab. “As long as you are in a calorie deficit, you will be losing weight.”

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Low-Intensity Cardio Can Be Just As Effective As HIIT

Is higher-intensity exercise always better than lower-intensity exercise when it comes to fat loss? “High-intensity cardio (HIIT) is not better than low-intensity cardio for fat loss. Both can work,” says Mahtab. “I personally prefer low intensity since it’s much easier to recover from.”

    Breakfast Isn’t the Most Important Meal of the Day

    Should you fuel up in the morning? Not necessarily, says Mahtab. “Breakfast is NOT the most important meal of the day,” she writes. “Don’t get me wrong, I still believe getting 30g of protein first thing in the morning will massively help yo, but it’s not the only way.”

    RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches

    Ditch the Green Powder

    Lots of influencers promote green powder to get your veggies, but not Mahtab. “Green powders are NOT helping you lose fat. And they definitely are NOT a replacement for vegetables,” she writes.

    You Don’t Have to Quit Rice and Bread

    No, cutting all carbs isn’t essential for fat loss. “You don’t need to quit eating rice and bread to lose fat. You can enjoy them all, and as long as you are in a calorie deficit, you will be losing fat,” says Mahtab.

    RELATED: I Lost 70 Pounds in 8 Months Without Going to the Gym. Here Is How

    You Don’t Need to Track Macros

    Lots of experts promote counting macros for fat loss, but it’s not essential, says Mahtab. “You don’t need to count your carbs and fats to lose fat. You only need to track your calories and protein,” she writes.

    You Don’t Need to Practice Intermittent Fat Loss

    And lastly, intermittent fasting isn’t required. “There is nothing special about intermittent fasting for fat loss. It only restricts the window of eating, and you can still lose fat if you manage to eat more calories in that limited window of eating,” she writes.

    RELATED: Drop Belly Fat Fast with These 11 Super Nutrients

    Follow Mahtab

    You can follow Mahtab Ekay on social media for more helpful tips and tricks about weight loss, fat burning, and muscle building. Here is her Instagram and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

    Fitness & Workouts

    The 9-Step Plan for Rock-Hard Abs in 60 Days or Less

    Jeff Nippard
    Copyright Jeff Nippard/Instagram
    Alek Korab
    By Alek KorabSep 26, 2024
    Alek Korab
    Editor
    Alek Korab is Founding Editor of Body Network
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    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.

    Looking to transform your core and achieve rock-hard abs in just 60 days? It’s entirely possible with the right plan and mindset. Fitness expert Jeff Nippard, a Canadian natural pro bodybuilder and powerlifter, combines his biochemistry background with a passion for evidence-based training to offer a proven strategy. His approach emphasizes not only effective ab exercises but also the critical role of nutrition and overall lifestyle changes. By focusing on progressive overload training, maintaining a clean diet, staying hydrated, and incorporating some cardio, you can build a strong, visible six-pack. Stick to the plan, stay consistent, and watch your abs become more defined with every workout—and also enjoy insights from Sharon Stewart, AFAA, and NASM to help you get those coveted abs in just 60 days.

    Fat vs. Abs

    Nippard explains in his popular video the relationship between body fat percentage and ab visibility: "At 30% [body fat], your stomach is much flatter, but you still don't have visible abs. Once you get to 20%, that's where your abs become visible, and at 10% body fat, you'll have a well-defined six-pack."

    He adds, "This zone is the six-pack sweet spot where most men want to be between 10 and 20% body fat. This is where you'll have visible abs but not suffer from the nasty side effects of extreme dieting."

    Progressive Overload Is a Must

    Contrary to what most people think, Nippard in his video underlines the importance of training abs directly: "To get your six-pack to really pop, you'd be much better off doing progressive overload training just like you would for any other muscle. That means loading the ab muscles with weight."

    RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

    Try Two-Exercise Ab Workout

    Nippard, in his video, recommends focusing on just two exercises for optimal ab development:

    1. Weighted Crunch: "Do these for three sets of 10 to 12 reps twice per week, taking your last set all the way to failure."
    2. Leg Raises: "Do these for three sets of 10 to 20, also twice per week, and also take your last set all the way to failure."

    Nutrition is Key

    Sharon Stewart, a certified personal trainer, highlights the importance of nutrition for getting visible abs: “Nutrition is 90% of a flat belly. I see people doing hundreds of sit-ups, and I ask them, what are you doing? While exercise is important, it’s what you eat that makes a big difference in your body.”

    Stewart suggests eating clean: “Think of your body like a car. The quality of fuel you use affects how well it runs. If you eat poor-quality food, it doesn’t matter how much you exercise; your body won’t be at its best.”

    How to Eat For Visible Abs

    Nippard agrees, in his video, the importance of nutrition: "You can do the most optimal progressive AB training on the planet, and until you get lean enough, your AB simply won't be visible and that's where your nutrition comes in."

    He provides a simple formula for calorie intake: "Take your current body weight in pounds and multiply it by 10 to 12. That's how many calories you'll eat."

    RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

    Hydration and Intermittent Fasting

    Stewart also highlights the importance of hydration and suggests intermittent fasting as a potential strategy: "One of the key factors in achieving a flat stomach is hydration, particularly drinking plenty of water. Hydrating adequately with water, sometimes infused with lemon for added benefits, is essential."

    She shares her personal experience: "I changed my eating habits, deciding not to eat until I had completed my activities for the day. Then, I would break my intermittent fast around two o'clock with a protein-rich meal to help burn fat."

    Don’t Forget About Cardio

    While not essential for fat loss, Nippard, in his video, notes the benefits of including cardio: "Research shows that combining weight training and cardio leads to smaller wastes than just weight training alone. Being more active with cardio will also allow you to eat more calories and more active people tend to be more successful in keeping the weight off over the long term."

    RELATED:5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

    How to Get Visible Abs in 60 Days

    To get visible abs in 60 days, you need to combine ab exercises, good nutrition, and healthy lifestyle changes. Follow these tips from experts Jeff Nippard and Sharon Stewart:

    1. Targeted Ab Training: Do exercises that focus on your abs.
    2. Proper Nutrition: Eat clean and healthy foods.
    3. Lifestyle Changes: Stay active and reduce stress.

    Consistency is key. Results may vary, but if you stay committed, you'll see great improvements in your core strength and appearance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

    Fitness & Workouts

    The Simple Walking Routine That Helped Me Lose 40 Pounds

    Alexandra_alexx.fitt
    This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
    alexxandra.fitt/Instagram
    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.

    Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

    Don’t Start Big

    @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

    Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

    Walking After Meals

    Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

    Walking In the Morning

    Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

    Long Walk After Dinner

    Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

    Smaller Waist

    Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

    Using Technology

    Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

    10,000 Steps a Day

    No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

    💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

    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
    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.

    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

    Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
    20 Things to Avoid While on Ozempic
    Shutterstock
    Leah Suzanne
    By Leah SuzanneMay 12, 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.

    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

    Different sugar on dark tableShutterstock

    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

    Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

    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

    Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

    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

    Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

    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

    Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

    “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

    Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

    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

    Thoughtful mature man standing near mirror at homeShutterstock

    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

    ,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

    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

    Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

    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

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    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.

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