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Nutrition & Diet
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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.

I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body

It's a major game-changer.

Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 15, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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FACT CHECKED BY Christopher Roback
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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 15, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

As a personal trainer with over ten years of experience and a registered dietitian nutritionist for nearly two, I’ve had thousands of weight loss conversations, and one undeniable truth has emerged: there’s no universal diet or workout plan that guarantees success. However, one habit consistently drives long-term results—tracking your progress. Whether it’s through food journaling, logging workouts, or taking progress photos, documenting your journey provides invaluable clarity and accountability, making all the difference in achieving lasting success.

There Are 5 Fundamental Pillars of Weight Loss Success

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In my experience, weight loss conversations always come back to five fundamental pillars: awareness, accountability, pattern recognition, celebrating wins, and consistency. Tracking brings all these elements together, creating a powerful synergy between diet, exercise, sleep, and stress management. While many clients are initially resistant to the idea of journaling or logging their habits, those who stick with it often realize how transformative it can be. They begin to see how small choices add up to meaningful change and understand that progress isn’t always linear—but it’s always happening. It’s about having a full picture and trusting that every effort, no matter how small, counts.

Increases Awareness

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Many people underestimate how much they eat or overestimate their physical activity. Tracking provides a clear, unbiased picture of your habits and highlights areas for improvement, helping you stay on top of your goals.

Builds Accountability

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Whether you’re logging calories, workouts, or journaling daily activities, writing things down forces accountability. A 2019 study published in Obesity showed that participants who tracked their progress—even through simple smartphone apps—had higher adherence to their weight loss plans.

Identifies Patterns

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Tracking helps you recognize patterns in eating, exercise, and emotional states. You may find that certain foods make you sluggish or that poor sleep affects your workout consistency. This insight allows you to make smarter adjustments to your routine.

Celebrates Wins

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It’s easy to overlook small victories in a weight loss journey. Tracking helps you acknowledge every step forward—whether it’s losing half a pound or hitting a fitness milestone. These small celebrations fuel your motivation and keep you engaged.

Consistency

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The secret to any successful weight loss journey is consistency. It’s not about perfection but about showing up regularly—even when progress feels slow. By tracking your meals, workouts, or sleep habits, you build momentum over time. Small, consistent actions compound into lasting results.

They Will Help You Stay on Course

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By focusing on these five pillars (which can be done by tracking—the simplest a habit tracker), tracking becomes not just a tool but a guiding force in your weight loss journey, helping you stay the course and reach your long-term goals.

Why This Really Matters?

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If you are still not convinced, here's how the little things you overlook can sabotage your weight loss goals. Even seemingly insignificant choices, when left untracked, can accumulate and make a major difference in your progress.

1. Food Intake

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If You Don’t Track It: You may not realize that an extra handful of nuts, a few bites of your kids' leftovers, or an extra tablespoon of salad dressing can add up to hundreds of unaccounted-for calories. These small additions can push you over your calorie limit without you noticing, slowing down your weight loss.

Why It Matters: Tracking what you eat brings awareness to your calorie consumption and helps ensure you’re staying within your deficit goals. Most people underestimate how much they eat, leading to overeating.

How to Start: Use a food diary app (e.g., MyFitnessPal) or a notebook to log everything you eat, including snacks and drinks.

Measure portion sizes using cups, spoons, or a food scale for accuracy.

Pro Tip: Don’t skip logging indulgent meals; the goal is awareness, not perfection. Add a section for emotions or stress that might accompany certain food choices.

Common Issue/Complaint: "I don’t have time to log everything."

How to Overcome: Pre-plan meals or use shortcuts like scanning barcodes in apps. Track once a day rather than after every meal.

2. Water Intake

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If You Don’t Track It: Many people confuse thirst with hunger, leading to unnecessary snacking. Not drinking enough water can also affect your metabolism, digestion, and energy levels, making it harder to stay on track with your weight loss.

Why It Matters: Hydration supports digestion, reduces cravings, and promotes a sense of fullness, preventing overeating. Proper water intake is crucial for your overall health and weight loss success.

How to Start: Track daily water intake and aim for at least 8 cups (64 oz), adjusting based on activity levels.

Pro Tip: Carry a refillable water bottle to make it easy to drink throughout the day.

Common Issue/Complaint: "I forget to drink enough water."

How to Overcome: Set reminders on your phone or use apps that prompt you to drink water at regular intervals.

3. Hunger and Fullness Cues

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If You Don’t Track It: You might find yourself eating out of boredom, stress, or habit rather than actual hunger. Over time, this can result in consuming far more calories than you need.

Why It Matters: Learning to recognize hunger and fullness cues helps prevent overeating and promotes mindful eating. Understanding when you're truly hungry versus eating out of boredom or stress can make a significant difference in your progress.

How to Start: Before and after each meal, rate your hunger and fullness on a scale of 1-10.

Reflect on why you’re eating—are you truly hungry, or is it driven by emotion or habit?

Pro Tip: Eat slowly and without distractions to help you tune into your body’s hunger signals.

Common Issue/Complaint: "I don’t know when I’m full."

How to Overcome: Practice portion control by starting with smaller servings and reassessing your fullness halfway through the meal.

4. Exercise and Activity Levels

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If You Don’t Track It: You might overestimate how much you're exercising, leading to a false sense of accomplishment. This could mean you’re not burning as many calories as you think, and weight loss may stall.

Why It Matters: Tracking workouts helps you balance diet with physical activity. It also allows you to monitor improvements and avoid plateaus. Logging the type, duration, and intensity of exercise provides a complete picture of your efforts.

How to Start: Use a fitness app or a journal to log each workout: duration, type (cardio, strength), intensity (moderate, high), and how you felt during/after.

Track daily steps with a pedometer or smartphone—aim for at least 7,500 to 10,000 steps per day.

Pro Tip: Include rest and recovery days in your log to ensure you’re not overworking your body, which can slow progress.

Common Issue/Complaint: "I only have time for cardio."

How to Overcome: Even quick strength training circuits (e.g., 15-20 minutes) can make a big difference. Incorporate bodyweight exercises at home.

5. Steps

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If You Don’t Track It: It’s easy to think you’re moving enough throughout the day, but sitting for long periods can slow your metabolism and reduce calorie burn. Without tracking, you may not notice how sedentary your days actually are.

Why It Matters: Tracking daily steps helps ensure you're moving enough throughout the day. Regular movement supports your metabolism and overall caloric burn.

How to Start: Use a pedometer, fitness tracker, or smartphone app to track daily steps—aim for 7,500 to 10,000 steps per day.

Pro Tip: Incorporate more steps by taking the stairs, parking farther away, or going for short walks during breaks.

Common Issue/Complaint: "I sit all day and can’t hit my step goal."

How to Overcome: Break up long periods of sitting by setting hourly reminders to get up and walk around for a few minutes.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

6. Sleep Quality and Duration

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If You Don’t Track It: Lack of sleep increases hunger hormones, which can lead to overeating, cravings for unhealthy foods, and lower energy levels for exercise. If you're not tracking your sleep, you may not connect poor sleep to weight gain.

Why It Matters: Sleep directly affects hunger hormones, making it harder to control cravings when you’re sleep-deprived. Tracking sleep helps you identify patterns that might interfere with your progress, such as late-night snacking or lack of energy for workouts.

How to Start:

  • Use a sleep tracker (e.g., Fitbit or a sleep app) to log total hours of sleep and interruptions.
  • Aim for 7-9 hours of quality sleep each night.
  • Note how your energy levels or hunger vary based on sleep.

Pro Tip: Establish a consistent sleep routine—go to bed and wake up at the same time every day, even on weekends, to improve sleep quality.

Common Issue/Complaint: "I can’t fall asleep early enough."

How to Overcome: Create a wind-down routine that includes turning off electronics 30 minutes before bed and avoiding caffeine in the late afternoon.

7. Stress/Mood Journal

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If You Don’t Track It: Unmanaged stress can lead to emotional eating, skipped workouts, or disrupted sleep, all of which negatively impact weight loss. Without tracking your stress and emotions, you may not see the connection between stress and poor choices.

Why It Matters: Stress can trigger emotional eating, disrupt sleep, and sap motivation to exercise. Tracking your stress levels throughout the day helps you understand how stress affects your eating habits and exercise performance, allowing you to manage it better.

How to Start: Track stress levels (1-10 scale) throughout the day and note any emotional triggers (e.g., stress eating, cravings).

Reflect on how stress affects your motivation for exercise or food choices.

Pro Tip: Pair your mood tracker with mindfulness techniques like deep breathing or meditation for stress management.

Common Issue/Complaint: "I don’t have time to manage stress."

How to Overcome: Start with 5-minute breathing exercises or short mindfulness sessions. Build in stress relief like walking or stretching into your routine.

RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day

8. Progress Photos

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If You Don’t Track It: The scale might not move for weeks, which can be discouraging. Without photos, you miss the physical changes—like muscle gain or fat loss—that don’t show up on the scale.

Why It Matters: The scale doesn’t always tell the full story of your weight loss journey. Progress photos provide a visual way to see changes in your body composition, including muscle gain and fat loss, even when the number on the scale stays the same.

How to Start: Take photos every 2-4 weeks in the same outfit, same location, and at the same time of day for consistency.

Capture front, side, and back views to fully track your progress.

Pro Tips: Take front, back, and side photos every week, at the same time of day and in the same outfit. Use good lighting and consistent backgrounds to ensure accurate comparisons.

Common Issue/Complaint: "I don’t like taking photos of myself."

How to Overcome: Focus on the long-term transformation. Seeing even small visual changes can boost your motivation and keep you consistent.

Solution: Habit Tracker

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Solution: Habit Tracker

Consistency is key in any weight loss journey. Using a habit tracker combines all of the above aspects into one simple tool, helping you stay on top of your daily actions. It allows you to easily monitor habits like drinking water, walking, eating meals, or even managing stress.

How to Start: Choose 3-5 daily habits to track (e.g., drink 8 cups of water, walk 30 minutes, log food intake).

Use a simple bullet journal, app, or printable chart to check off your habits each day.

Pro Tip: Keep it simple—don’t aim for perfection. Missing a day or two won’t derail your progress as long as you get back on track.

Common Issue/Complaint: "I can’t remember to track everything."

How to Overcome: Set daily reminders on your phone or create visual cues (e.g., sticky notes) around your house to prompt habit tracking.

Should You Track Weight and Measurements?

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Tracking weight and measurements can be both helpful and discouraging, depending on how it's approached. While body fat tests like DEXA scans are the most accurate, they’re not always accessible. Self-measurements can be tricky too—especially when trying to measure consistently on your own. If you're tracking any measurements, focus on waist circumference using your belly button as a center point.

Why Track Weight?

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Research shows that regular weight tracking can help with weight loss by keeping you aware of trends over time. However, it’s important not to fixate on daily fluctuations, which can lead to frustration. If you feel comfortable with it, tracking weight along with progress photos can be a powerful combination.

If You’re Going to Track Weight, Keep These Tips in Mind

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  • Weigh yourself at the same time of day for consistency.
  • Avoid getting discouraged by small fluctuations; focus on the long-term trends.
  • Pair weight tracking with progress photos (taken weekly) to better see how your body is transforming.
  • By focusing on some or all of these essential tracking areas, you’ll build a foundation for consistent progress and long-term transformation. Lastly, please consult with your doctor or a dietitian before making any significant changes to your diet or fitness plan.

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

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Nutrition & Diet

7 Eating Habits That Help You Lose Weight and Feel Stronger

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I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
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Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Making minor tweaks to your daily habits can make a big difference, especially when it comes to your health. Whether you're trying to lose weight, build muscle, or fight fatigue, your eating habits play a crucial role. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s resident registered dietitian nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We recently asked her about the eating habit changes she recommends to most of her clients, and many of them are doable.

Eat More Whole Foods

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First, eat more whole foods. “Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and keep you full longer with fewer calories. Load up half your plate with veggies!” suggests Collingwood.

Practice Portion Control

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Next, practice portion control. “Use smaller plates or bowls, and serve yourself appropriate portions. Avoid eating straight from the package — it’s easy to overdo it without realizing,” she suggests. “And just because it’s a ‘healthy’ food doesn’t mean you can eat unlimited portions!”

Eat Mindfully and Slowly

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Eat mindfully and slowly. “Pay attention to your food while eating — no distractions like phones, TV, or eating in the car. Slower eating helps you recognize fullness and reduces overeating, and you enjoy your food so much more!” she says.

Don’t Skip Meals (Especially Breakfast)

Happy couple having tasty breakfast in cafe​Don’t Skip BreakfastShutterstock

Don’t skip meals, especially breakfast. “Skipping meals can lead to overeating later. A balanced breakfast can help stabilize blood sugar and reduce cravings,” Collingwood says.

Limit Processed and Sugary Foods

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Limit your consumption of processed and sugary foods. “These are often high in empty calories and can cause spikes in blood sugar, leading to hunger crashes. Focus primarily on liquid calories. Aim to drink only calorie-free beverages unless it is milk or 100% juice,” she says.

Stay Hydrated

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Make sure to stay hydrated. “Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger — staying hydrated can prevent unnecessary snacking,” she says.

Plan and Prep Your Meals

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“Preparing meals ahead of time helps you avoid impulse eating or relying on takeout. You’re more likely to stick to healthy choices when they’re convenient and ready to go,” she says.

BONUS TIP: Track Your Food

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And a bonus tip? “Keep track of what you are eating with a food tracking app so you can realize in real time how you are doing on intake as the day goes on so you can increase awareness and make adjustments as the day goes on to fit into a budget,” says Collingwood. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 15 Pounds and Found True Health By Changing These 3 Simple Habits

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Copyright hannahrosieadkins/Instagram
Leah Groth
By Leah GrothNov 02, 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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✓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 to lose weight? Hannah Adkins is a social media influencer who lost 15 pounds and became the healthiest and happiest version of herself. She starts by sharing a before-and-after transformation photo. “I guess you're probably thinking, okay, cool, you've lost a little weight, and you've gained some muscle definition, which is true. But let me tell you, my mindset changed, and so did my energy levels, clear skin, and happiness. That's the real glow-up. It's so good. So what changed? Well, the truth is lots,” she said, going on to explain in detail “what changed, why it changed, and how it can help you too.”

There Is More to Diet Than Just Counting Macros

“Number one, there is more in your food than carbs, fat, and protein, aka, your macros, such a buzzword when it comes to talking about the gym, diet, exercise, weight loss, and muscle gain. All anybody seems to talk about is your macros,” she claims in the video. She explains that in the past, she followed the “if it fits your macros” type of approach to diet. “I can't tell you how simplistic and problematic that approach is in my opinion.”

You Need to Educate Yourself About Nutrition

The problem is “you could eat a diet of almost entirely processed foods and still fulfill your macronutrient goals,” she says, noting that it is “so far from a healthy, holistic, balanced approach. I think a lot of people, including me, used to think I was having a balanced diet because I got a good split of carbs, protein, and fats. There was just so much more to it than that. So honestly, my first and biggest piece of advice is, please educate yourself on the topic of nutrition,” she says. “Read books by experts, listen to podcasts, watch Ted Talks. There are so many ways. Watch YouTube videos by these experts.”

She Recommends These Books

One of her favorites is How Not to Diet. “Basically, it is a book all about nutrition and explaining why following a more heavily plant-based diet is kind of the way forward and all of the reasons for that.” She also recommends a book called Gut, “which is all about your gut health and how important that is and how much that affects so many areas of your life. Not just how you look and how you feel, but also mentally, it can affect you in so many ways.”

Next, There Isn’t a “One Size Fits All” Approach to Exercise

“My second point is about moving your body. So exercise, I know I'm not the first person to say this, but I cannot stress enough how much there is not a one-size-fits-all all approach to exercise,” she says. “You don't need to be doing HIIT five times a week. You don't need a heavy-weight training split six days a week. You don't need to do hot yoga or running, or there's no prescribed way of doing exercise that is more effective or better than another. You need to find the type of exercise that A: you enjoy and B: is sustainable for you.”

She Used to Wear Herself Out Weight Training

She explains that she had done heavy weight training at the gym for years but “literally just burnt out, and I got to the point where I resented the gym. I hated going. I had massive guilt if I wasn't going.” She admits it was a “toxic way” of approaching exercise. She then started “experimenting with home workouts,” going on long walks and runs. “I slowly but surely realized that my body really wasn't changing that much. Actually, I now look forward to working out. It's something that I don't dread. It is something that I see as showing gratitude to my body. She feels better when she is doing “multiple different types of exercise in a week.”

Now She Mixes Up Her Workouts

“At the moment, my two preferred types of exercise are going for really long walks and doing kind of slow, gentle Pilates-type movement. But basically, you do not need to do the same thing week in or week out to see results. You can wake up in the morning and think about what I felt like today. Some days that might be a walk. Some days that might be super high-intensity training. Some days, it might be gentle yoga. Some days, it might be nothing at all. And honestly, as long as you are keeping your body moving most days of the week, you're not gonna, you're not gonna go wrong.”

Avoid “Diet” Foods

“My next point, I want to talk about substitutes,” she says. “I personally don't buy anything that's labeled low fat, light, diet. The reason is because nine times out of 10, the chemicals that they have added into that food so that it still tastes good without the sugar or without the fat are doing you so much more harm than the sugar or the fat.”

Instead, Substitute with Healthier, Nutritious Options

Her “kind of substitutes” are lentil pasta, pea pasta, chickpea pasta instead of white pasta, rye bread instead of white bread, and dark chocolate in replacement of dairy milk. They're my kind of substitutes, and they're the kind of substitutes that I would recommend.” She tries to make healthier choices 80 percent of the time. “The reason for that being is purely and simply because the nutritional value and the micronutrients in those substitutes are far better than in the kind of more processed alternatives. So, when it comes to substitutes, do I believe in them? Yes. Do I believe in diet things, light things, or half-fat things? Nine times out of 10, they're probably doing you more harm than good, in my opinion.”

Learn How to Cook

“Let's talk about homecooked meals,” she says about her next point, admitting she is “not the best or the most enthusiastic cook” because of the effort and feeling like she isn’t very good at it. “One of the best, best, best things that I've done is take more time to try and learn new recipes and basically just teach myself to cook, and I've literally just done this through buying recipe books.”

That Way, You Will Know What Is in Your Food

“The reason why learning to cook is so, so key is because eating home home-cooked food is always gonna be the best option if you are looking to manage your weight in some way or achieve some kind of goal. The reason for that being is that you actually know what is in your food,” she says. “When you eat out, you have no idea what they've added to that food to try and boost the flavor.”

Shift Your Mindset

“The final thing, but genuinely probably one of the most game-changing things that I'm going to say is, please don't underestimate how important shifting your mindset and your mental wellbeing is. I've said this before in another video, but you cannot hate yourself healthy,” she says. “Being truly grateful to my body for everything that it does to me on a day-to-day basis, everything that I'm able to do because I have a healthy body is genuinely almost my soul motivation these days to eat really healthy nutritious food and to move my body each day.”

RELATED:Trainer Says This 30-Minute “Fat-Burning Walk” Works Better Than Running

Listen to Your Body

“What we put into our bodies and how we choose to move or not move our bodies on a daily basis has such an enormous, enormous impact on that, in line with this, one thing that I really, really want to impress upon you is please listen to your body. Our bodies are so complex and so amazing, and they have evolved over thousands and thousands and probably millions,” she says. “If you're hungry, please eat that. Is your body telling you that you need fuel to be able to go about your day and carry on and live a healthy, full life? If every single time you eat a meal, you are getting like really painful, big kind of bloating, please, rather than punishing yourself and thinking that you've just eaten too much or that you shouldn't eat certain types of food or whatever it might be, please see an expert and get their opinion because the chances are you might possibly have an intolerance or an allergy or some reason why your body is reacting in that way.”

Love Yourself

“Next time you are looking in the mirror, and you are thinking, I hate this aspect of my body, I don't like that aspect of my body, just take the time to genuinely appreciate everything that your body does for you outside of what it looks like,” she encourages. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

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Copyright nutritionwith_grace/Instagram
Leah Groth
By Leah GrothNov 10, 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:
✓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 looking for a few simple and realistic health habits that will enable you to lose weight? Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a recent viral post, she reveals some of the most helpful habits that enabled her to achieve weight loss success. “These helped me lose 20 pounds, and I will never gain it back,” she writes in the Instagram post, revealing her top 6 “simple and realistic” habits.

Focus on Volume Eating

Her first healthy habit is focusing on volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Walk 30 Minutes a Day

The second habit? Get your steps in. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

Have Healthy Snacks on Hand

Her third habit? “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Enjoy the Process

Next, “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

Nourish Your Body with Food

She also recommends looking at your diet as nourishment. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

6. Stop Drinking Your Calories

Lastly, she recommends avoiding drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that WILL cause you to lose progress.”

And, Track Macros

In another post, she recommends incorporating some other healthy habits, including macro tracking. “Start learning about what fuels your body and the quality of your food vs simply counting calories. Focus on fiber and whole foods and watch your body and energy transform. It’s not about being tedious, and it's about really learning how to look at food and what each food gives your body. You will never need a diet again!” she writes.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Lift Weights

Also, she recommends strength training. “Lift weights 3-4x a week, 30 mins/ session, following progressive overload. You don’t need to do hours, and like me, you can do it from home,” she says.

Amp Up Protein and Fiber Intake

Eat more protein, she continues. “If you want to lose weight, feel full, and change how your body looks, aim to eat 25g-30g of protein per meal and at least 100g per day.” As for fiber, it “is your secret to helping reverse insulin resistance, keep you full, anti-aging, heal your gut,” she says.

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Wake Up Earlier

Her last suggestion? Wake up earlier. “I said it. You need time for yourself. Waking up with the kids and someone asking you to get something is always hard for me. I don’t get up early because I’m tough; I do it because I need it to be a good person.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

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Leah Groth
By Leah GrothNov 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Jenna Collins is a health and fitness coach from New Zealand who specializes in health and fitness. In a new viral video, she reveals the secret to losing belly fat fast, which is broken down into 12 easy habits. “If you've ever felt like belly fat is the hardest to lose, no matter what you try, you're not alone. Belly fat is the hardest area to lose fat. However, it's definitely achievable with the right approach and a few good tips,” she says, revealing some “simple habits that you can start implementing to help reduce belly fat quicker. These aren't quick fixes because quick fixes don't exist, so please stop chasing them, but rather lifestyle changes that will have long-term benefits and will make a huge difference in helping you reach your goals,” she says.

Start with Nutrition

Nutrition is the first thing to consider. “A significant part of losing belly fat comes down to what we are putting in our bodies. I know you know this, but it's not taken seriously enough, so let's start with a few changes that will make a significant difference,” says Jenna in her post.

Reduce Refined Sugar

“One habit that you have to adopt is reducing refined sugar,” she says. “You should never have to cut this completely, but excess refined sugar can increase insulin levels, which encourages our bodies to store fat, especially around our belly. The other thing that is so sneaky about refined sugar is the amount of calories. Often, foods high in refined sugar or made up of these sugars almost entirely are very small by volume, but they pack a lot of calories. This is where it's very easy to consume more calories than your body needs on a daily basis, and those extra calories will be stored as fat. Do this every day, and you can see how quickly fat will accumulate. The longer this is ignored, the longer it's going to take to reverse and the harder it's going to be for you to do that,” she continues. She suggests that when you have sugar cravings, to opt for something “more natural, healthier” like berries or a piece of fruit. “It's a very simple switch. Yes, it's not as attractive or appealing, but it will satisfy that sweet tooth most times.” However, you don’t need to cut out sugar completely. “Definitely allow yourself the sweet things that you'll enjoy. However, keep it minimal, especially if you're on a fat loss journey. Once you've lost the fat and changed your body composition, you can afford to be a little more flexible.”

Prioritize Protein

“Another simple and necessary diet change is to prioritize protein in every meal,” she says. “Protein plays a huge role in keeping you full and satisfied, which means you're less likely to snack and overeat. Protein also helps to build, maintain, and repair muscle cells at each meal. Aim for one palm size portion of protein, things like chicken, fish, eggs, or plant-based options like tofu, beans, and lentils,” she says.

Consume More Whole Foods

The final nutrition recommendation she makes is “simply consume more whole foods on a regular basis and watch your portion size,” she says, recommending one palm serving of protein each meal, one thumb-size serving of fat, two cupped hands together of fibrous fruits and vegetables, and one palm serving of complex carbohydrates. “When you start to go above and beyond this, and it happens very easily, this is when you start to exceed your daily calories for maintenance. People really struggle with meals because we overcomplicate it for ourselves. There's no need to spend hours in the kitchen each day preparing aesthetic-looking meals. I can guarantee that fit, healthy people who eat well consistently aren't bothered about what their food looks like. They're focused on getting food as fuel to build and maintain a healthy body.”

Nutrition Should Be a Lifestyle, Not a Diet

“Nutrition is huge when it comes to losing belly fat, and the only way to do this successfully is to be consistent. You can't do it for a few weeks and revert back to old habits and complain that it doesn't work or assume that you have a hormone imbalance. It's highly likely that you are simply too impatient, and if you're honest with yourself, you're just not remaining consistent. This is a lifestyle, and it's not always easy. No one said it was, and it's not something you have to do either. You have to want to do it and be prepared to make the sacrifices and adjustments to get there. Most people are too addicted to their old habits to make an impactful change. However, I believe in you, and I know you can do this,” she says.

Understand You Can’t Spot Treat Fat

She then moves on to exercise. “First of all, you can't spot target fat loss with any particular exercise, so let's just forget about that right now. Please stop searching for belly fat-burning exercises because they don't exist,” she says. “Exercise burns calories and those calories can't be targeted from a specific area of your body. You can't do an ab workout and select calories from your belly only to burn. That's not how it works. We can target specific muscle groups with certain exercises to help tone your muscles, but if you're not burning the fat covering them, those toned muscles won't ever be revealed.”

Be Consistent With Exercise

“While exercise is important, it doesn't always have to be intense. What matters most is consistency. Back to what I mentioned earlier, you can change your body composition through exercise by building more muscle and slowly reducing body fat at the same time. You'll increase your body's ability to burn extra calories while resting, which increases your metabolism. What's great about this is it will eventually allow you to be more lenient with your diet. You often see fit, healthy people being able to consume higher-calorie foods. Well, these people have a higher resting metabolic rate than someone who lacks muscle tone and has a higher body fat percentage. They burn calories faster, therefore, they're able to consume more calories on a daily basis, and it won't affect them negatively,” she says.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

Strength Training Is the Best Workout

She maintains that strength training should be your main workout. “Prioritize weekly training. Figure out how many days per week you can work out, and in those days, I highly recommend including two to three resistance training and strength workouts. This doesn't need to be in a gym. It can be done at home with or without dumbbells. This is what I personally do.”

Sprinkle in Pilates and Cardio

“In addition to this training, it's also good to include some Pilates as well as one or two cardio focus sessions per week,” she says. “Please do not make cardio your sole focus. I know you think that it helps you burn more fat and you'll reduce your belly fat faster, but this is not the best approach. Regular resistance training will do far more for you when it comes to building lean muscle and reducing body fat over time. Our bodies benefit so much from regular physical activity, so make sure you set aside time each week and remain consistent with these short 15 to 30-minute workouts with a focus on high-intensity core strength. Overall body strength and endurance are what you want to focus on.”

Hydrate

Next, she moves on to lifestyle habits. “These may seem simple, but they have a huge impact,” she says. “ First, hydration, drink water, first thing every single morning. You need to rehydrate. Staying hydrated helps with everything from improved focus, energy levels, digestion, and even reduced bloating. I'm not going to tell you how much water you have to drink each day, but make a habit of having a water bottle with you wherever you go, and try to get at least a couple liters of water every day.”

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

Get Sleep

Another important habit is getting enough sleep. “I know this is easier said than done,” she admits. However, she points out that sleep increases cortisol, “which is a stress hormone that encourages our body to hold on to fat, especially in our belly area. If you can ideally aim for seven to eight hours of quality sleep per night.” Ways to get better sleep? “Instead of being in bed and being on your phone for longer than you realized, try and read for 30 minutes. This really helps to unwind and relax your mind. This definitely helps me fall asleep much easier. Also, if you don't need to be up watching TV and doing nothing, go to bed earlier.”

Find Ways to Destress

Lastly, she tackles stress. “We all know that stress can affect our bodies, and belly fat is no exception. When we are stressed, our bodies release cortisol, which can cause us to store fat, especially in our belly area. Managing stress doesn't need to be complicated, and I strongly believe that often, we bring unnecessary stress into our lives. We can minimize this by simply living in the moment. We worry about what's ahead, what's happening the next day, what's happening the next week, and this is just no way to live. There's no point in worrying too much about what's ahead because that actually doesn't exist yet. Even if you can just manage five minutes per day, take this time just for you. We can all manage this. No matter how busy your schedule is, whether you take this time for deep breathing, journaling, or just sitting in silence with no sound, you're going to really benefit from taking this time. Over time, these little habits add up and make a huge difference.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

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Leah Groth
By Leah GrothOct 11, 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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Heather Robertson is a weight loss warrior and the YouTube creator behind Half Size Me, who lost a whopping 170 pounds the “sustainable, maintainable” way. In a new video, she reveals a few key habits that helped her conquer her life-long addiction to food. She starts off the video with a quote: “People do not decide their future, they decide their habits, and their habits decide their future,” noting that it is “a hundred percent true. “I instilled five big habits into my eating, behaviors, and health behaviors that caused me to lose 170 pounds and keep it off.”

Habit 1: Meal Planning

The first habit that helped her lose weight was meal planning. “Here's the interesting thing. I meal plan every week of the year. Vacation, not vacation, holidays, not holidays. Does the meal planning look wildly different based on the fact I might be on vacation or celebrating a holiday? Sure, but do I maintain the habit of meal planning 52 weeks out of the year,” she says in the post.

“Every week, I plan my meals. Even if it says vacation, eating out, eating out, eating out. It doesn't matter because of what it is. It's the habit of meal planning.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

There Is Science Behind It

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There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Habit 2: Daily Exercise

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“My second big habit that I focus on is exercise daily,” she reveals. “It doesn't matter if the exercise is walking, yoga, strength training, some kind of cardio; it's about honoring the habit of doing exercise daily,” she says. “ I do the activity anyway, even if it's a 20-minute power walk. A great exercise is done to check.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Here Is What You Should Aim For

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The current Physical Activity Guidelines for Americans maintain that, at a minimum, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per day. However, most experts recommend moving your body daily, whether that is something as small as a short walk or a brief strength training session.

Habit 3: Food Journaling

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“The third thing that I do is I journal my food every day,” Heather says. She points out that you can do this by taking photos, tracking calories, tracking macros, or tracking points. “It's really just being aware of what you're eating. And here's the thing: the method you use is not important. What is important is the personal self-awareness that it draws to your eating behaviors,” she points out.

This Way, If Your Weight Goes Up, You Can See Why and Make Changes

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“If you're somebody who's using a photo journaling app or paper pencil, if all of a sudden you were to go back two weeks ago and you notice you were eating 50% of your plate and vegetables, you were skipping snacks, now all of a sudden you're not eating any vegetables and you're eating grazing on snacks all day long, regardless of calories, regardless of points you can see your behaviors have changed,” she explains.

"So when your scale weight starts to creep up, you know why you can fix it. You know what's broken. You know what kind of got disrupted, right? But when we have no clue, when we have no idea what we're doing, whether it's with our money, with our food, of course, you're going to struggle because you can't fix what you don't know is broken. So the awareness that comes from journaling is hugely helpful.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

Habit 4: Weigh Yourself Consistently

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“The next one, number four, I weigh in consistently, whether it was a weekly weigh-in when I was going to Weight Watchers, whether it's a daily weigh-in,” she says. “I don't allow how I feel about my weight or, or what I ate the night before, to decide whether or not I step on the scale. I step on it anyway,” she says.

Don’t Allow Your “Sensitivity” to Break the Habit

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She explains that the number may fluctuate due to a variety of factors, but it’s not the number that matters. “Some days it goes up, some days it comes down. That's part of it. But, if I am allowing my sensitivity toward the scale to decide when or if I will use that habit, it's not a habit.”

Habit 5: Find Support

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“My last one, support,” she says. “I had come to the realization after gaining back all the weight I had lost when I was in high school, having tried to do this on my own a myriad of times, that that doesn't work for me, and it doesn't work for the majority of people,” she says. As with other substances, “alcohol, food, this will be kind of a lifelong struggle, and you're going to need to lean in,” she says.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

It Was a Pivotal Part of Her Weight Loss Journey

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She says that a lot of people she has worked with come back after gaining weight and say to her, “I thought I had this all dialed in. I thought I was okay on my own, and I've kind of accepted that's never gonna be me,” but that support is key. “I've had support the entire time. Whether it was me going to Weight Watchers meetings or getting help in the Half Size Me community, I have constantly surrounded myself with support. I've let go of that part of my ego that says I should be able to do it on my own. So that was a huge change,” she says about her own journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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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

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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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

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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

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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

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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