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

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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.

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Discover why your fiber habits might be causing digestive issues.

Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutritionist Reveals 4 Signs You're Eating Too Much Fiber
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

That morning bowl of high-fiber cereal followed by a fiber-rich salad for lunch might not be serving your body as well as you think. While most health advice pushes for more fiber, certified health and nutrition coach, Kait Malthaner reveals that excessive fiber intake could be behind your digestive troubles. With her expertise in blood sugar management and gut health, Kait shares surprising insights about fiber that might change how you think about this supposedly essential nutrient.

The Surprising Truth About Fiber Requirements

"Our bodies do not actually need any fiber in order to function properly, not even for bowel movements," Kait explains in her recent analysis of fiber intake. While she acknowledges that fiber can help regulate blood sugar and increase satiety, she emphasizes that it isn't an essential nutrient. "By definition, because it is impossible to be fiber deficient, it isn't considered to be essential," she notes.

Understanding Your Body's Response to Fiber

Before diving into the warning signs, it's important to understand the two main types of fiber affecting your digestion. "There are two main types of fiber: soluble and insoluble," Kait explains. "Soluble fiber dissolves in water and forms a gel-like substance. It is found in foods such as beans, oats, citrus fruit, and some vegetables. Insoluble fiber does not dissolve in water and it adds bulk to your stool. It is found in foods such as whole grains, potatoes, and leafy greens."

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Sign #1 Post-Meal Bloating That Isn't Normal

The first red flag of excessive fiber intake is persistent bloating after meals. "If you find that you are always bloated after you eat a meal, this can be a sign that you're eating too much fiber, soluble fiber in particular," Kait warns. She explains that when soluble fiber combines with water, it expands in the stomach, leading to bloating. While some bloating is normal, Kait emphasizes, "Let me just tell you, extreme bloating is absolutely not normal."

Sign #2 Frequent Gas and Digestive Discomfort

"If you are frequently gassy, this can be another indicator that you're eating too much fiber," Kait states. She explains why this happens: "Fiber is actually indigestible. Our bodies are not able to break it down, so it essentially goes through our digestive system untouched until it comes out the other side. But during this journey, gas can occur when the bacteria in intestines is processing it."

Sign #3 Unexplained Stomach Cramps

The third sign manifests as abdominal pain and stomach cramps, particularly in people with digestive conditions. "Especially for people with conditions affecting their digestive system such as IBS, eating too much fiber can cause abdominal pain and stomach cramps," Kait notes. These symptoms occur as your intestines struggle to process the excess fiber.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

Sign #4 Counterintuitive Constipation

Perhaps the most surprising sign is constipation. While fiber is often recommended to improve regularity, Kait shares a compelling research finding: "There was one study done on 63 people over six months where they compared a high fiber diet, a moderate fiber diet, and a zero fiber diet. In those with chronic constipation, the groups that reduced and eliminated the fiber saw improvements across the board... the no fiber group saw a 100% reversal in their symptoms."

Finding Your Personal Fiber Balance

"I find that most people do best eating less fiber than what traditional dietary recommendations suggest," Kait observes. She notes that fiber appears more beneficial for those consuming processed foods rather than those following a whole-food diet with adequate protein and fat.

When to Consider Reducing Fiber

According to Kait, "Low or no fiber diets, also known as low residue diets, are actually commonly prescribed to patients with chronic constipation, ulcerative colitis, and IBS, and these diets are extremely effective at reducing symptoms and inflammation in these conditions."

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

The Path to Better Digestion

The key isn't necessarily eliminating fiber entirely but finding your optimal intake level. As Kait concludes, there's a "sweet spot" for most people - lower than general recommendations but higher than zero. When you find this balance, you should experience comfortable digestion without the four warning signs discussed above.

This article has been crafted based on insights from certified health and nutrition coach Kait Malthaner's expert analysis of fiber intake and its effects on digestion. And if you enjoyed this article, don't miss Nutritionist Reveals 8 Signs You're Eating Too Many Carbs.

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Nutrition & Diet

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber

Nutritionist Reveals 4 Signs You're Eating Too Much Fiber
Copyright Health Coach Kait/YouTube
Christopher Roback
By Christopher RobackJan 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

That morning bowl of high-fiber cereal followed by a fiber-rich salad for lunch might not be serving your body as well as you think. While most health advice pushes for more fiber, certified health and nutrition coach, Kait Malthaner reveals that excessive fiber intake could be behind your digestive troubles. With her expertise in blood sugar management and gut health, Kait shares surprising insights about fiber that might change how you think about this supposedly essential nutrient.

The Surprising Truth About Fiber Requirements

"Our bodies do not actually need any fiber in order to function properly, not even for bowel movements," Kait explains in her recent analysis of fiber intake. While she acknowledges that fiber can help regulate blood sugar and increase satiety, she emphasizes that it isn't an essential nutrient. "By definition, because it is impossible to be fiber deficient, it isn't considered to be essential," she notes.

Understanding Your Body's Response to Fiber

Before diving into the warning signs, it's important to understand the two main types of fiber affecting your digestion. "There are two main types of fiber: soluble and insoluble," Kait explains. "Soluble fiber dissolves in water and forms a gel-like substance. It is found in foods such as beans, oats, citrus fruit, and some vegetables. Insoluble fiber does not dissolve in water and it adds bulk to your stool. It is found in foods such as whole grains, potatoes, and leafy greens."

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Sign #1 Post-Meal Bloating That Isn't Normal

The first red flag of excessive fiber intake is persistent bloating after meals. "If you find that you are always bloated after you eat a meal, this can be a sign that you're eating too much fiber, soluble fiber in particular," Kait warns. She explains that when soluble fiber combines with water, it expands in the stomach, leading to bloating. While some bloating is normal, Kait emphasizes, "Let me just tell you, extreme bloating is absolutely not normal."

Sign #2 Frequent Gas and Digestive Discomfort

"If you are frequently gassy, this can be another indicator that you're eating too much fiber," Kait states. She explains why this happens: "Fiber is actually indigestible. Our bodies are not able to break it down, so it essentially goes through our digestive system untouched until it comes out the other side. But during this journey, gas can occur when the bacteria in intestines is processing it."

Sign #3 Unexplained Stomach Cramps

The third sign manifests as abdominal pain and stomach cramps, particularly in people with digestive conditions. "Especially for people with conditions affecting their digestive system such as IBS, eating too much fiber can cause abdominal pain and stomach cramps," Kait notes. These symptoms occur as your intestines struggle to process the excess fiber.

RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

Sign #4 Counterintuitive Constipation

Perhaps the most surprising sign is constipation. While fiber is often recommended to improve regularity, Kait shares a compelling research finding: "There was one study done on 63 people over six months where they compared a high fiber diet, a moderate fiber diet, and a zero fiber diet. In those with chronic constipation, the groups that reduced and eliminated the fiber saw improvements across the board... the no fiber group saw a 100% reversal in their symptoms."

Finding Your Personal Fiber Balance

"I find that most people do best eating less fiber than what traditional dietary recommendations suggest," Kait observes. She notes that fiber appears more beneficial for those consuming processed foods rather than those following a whole-food diet with adequate protein and fat.

When to Consider Reducing Fiber

According to Kait, "Low or no fiber diets, also known as low residue diets, are actually commonly prescribed to patients with chronic constipation, ulcerative colitis, and IBS, and these diets are extremely effective at reducing symptoms and inflammation in these conditions."

RELATED: 51-Year-Old Coach Loses 6 Sizes in 30 Days With 4 Simple Daily Habits

The Path to Better Digestion

The key isn't necessarily eliminating fiber entirely but finding your optimal intake level. As Kait concludes, there's a "sweet spot" for most people - lower than general recommendations but higher than zero. When you find this balance, you should experience comfortable digestion without the four warning signs discussed above.

This article has been crafted based on insights from certified health and nutrition coach Kait Malthaner's expert analysis of fiber intake and its effects on digestion. And if you enjoyed this article, don't miss Nutritionist Reveals 8 Signs You're Eating Too Many Carbs.

Nutrition & Diet

12 Signs You’re Eating Too Much Fiber

Young woman sitting on the bed with hard stomach pain.
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Ferozan Mast
By Ferozan MastJul 21, 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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FACT CHECKED BY Christopher Roback
✓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.

Fiber is an important part of a healthy diet—but it’s possible to overdo it. “High-fiber foods are good for your health,” says the Mayo Clinic. “But adding too much fiber too quickly can promote intestinal gas, abdominal bloating, and cramping. Increase fiber in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.” Here are 12 signs you have too much fiber in your diet.

1. Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Too much fiber in your diet can cause bloating and discomfort. “If you experience bloating after eating a lot of fiber, it could be because your microbiome isn’t used to it,” says Taz Bhatia, MD. “A gut with low microbial diversity—or a weaker gut—will struggle to digest the increased dietary fiber.”

2. Gas

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Eating too much fiber can cause uncomfortable gas. “Consuming too much fiber can also create uncomfortable symptoms like bloating and excess production of gas,” says Eva Selhub, MD. “This most often happens when you eat too much fiber too quickly because most of the fiber won’t be digested or broken down while moving through the GI tract. As a result, bacteria that live in the colon digest some of the remaining fiber and create a gas by-product.”

3. Stomach Pain

Woman lying on the sofa in the living room with upset stomachShutterstock

Too much fiber in your diet can lead to stomach pain. “Along with the change in bowel movements, gas, and bloating, cramping can also occur with too much fiber,” says Dr. Selhub. “This results from too much fiber, causing digestion to slow down or stop.

RELATED: 12 Signs You're Eating Too Much Protein

4. Weight Gain

overweight woman on scale at homeShutterstock

Eating too much fiber can help cause weight gain. Remember, high-fiber foods still have calories, and those calories can add up. Too much of any food can cause weight gain.

5. Constipation

Symbol of a public toiletShutterstock

Fiber may actually cause constipation if there’s too much in the diet. “Excess fiber can cause constipation or diarrhea,” Dr. Selhub said. “Remember to think of fiber as bulk that attracts water in the GI tract. If you don’t have enough fluid in your system or you haven’t taken in adequate fluids, dehydration of the GI tract can occur, leading to hardening and difficulty passing the stools.”

6. Diarrhea

Door handle open to toilet can see toiletShutterstock

Too much fiber can cause unpleasant diarrhea. “Consuming too much fiber can lead to unpleasant symptoms such as bloating, gas, abdominal discomfort, and even diarrhea,” Victoria Whittington, RDN, tells Signos Health. “These symptoms are more likely to occur when there is a sudden and significant increase in fiber intake rather than when fiber is consumed in moderation.”

RELATED: 20 Foods for Burning Fat That Experts Swear By

7. Mineral Deficiencies

Vitamin C on wooden table.Shutterstock

Too much fiber can cause mineral deficiencies. “Fiber is a binding agent, meaning it can also bind to nutrients and cause them to be eliminated before the body has a chance to absorb them. This process most commonly affects iron, chromium, copper, zinc, and calcium absorption. According to some studies, it may be possible to offset this by ensuring that you consume adequate amounts of vitamin C and fish or animal protein.”

8. Intestinal Blockage

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

In rare cases, too much fiber can cause intestinal blockage. In this case, people may choose a low fiber diet for a while. Always talk to a doctor if abdominal pain is severe.

9. Dehydration

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

Too much fiber can cause dehydration. "Fiber tends to pull water into our GI tract," wellness dietitian Amanda Beaver tells Houston Methodist. "So, believe or not, consuming a lot of fiber — especially if you're not drinking enough water — can lead to dehydration and an increased chance of constipation.”

RELATED: I'm a Doctor and This Is Exactly How to Lose "Serious Weight" with Intermittent Fasting

10. Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Too much fiber can cause nausea—always check food packaging to make sure you’re not getting too much. "Many food manufacturers are adding a lot of fiber to their low-carb or no-sugar products, such as protein bars, powders and shakes, as well as low-carb bread and tortillas," Beaver says. “Fiber is best when it comes how it was packaged by nature. Usually, these foods have more moderate amounts of fiber that are better tolerated.”

11. Feeling Too Full

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

Fiber is filling, which is one of the reasons it’s useful in a weight loss diet. However, too much fiber can make you feel uncomfortably full. This is especially likely when combined with gas and bloating.

RELATED: 17 Signs That You May Not be Getting Enough Vitamin D

12. Adding More Fiber

Raw legume on old rustic wooden table, close-up.Shutterstock

If you want to up the fiber in your diet, do it carefully. “Fiber is an important part of the diet and most people certainly don’t get enough,” Toby Amidor, MS, RD, CDN, says via Food Network. “However, you also don’t want to go overboard and take in too much too quickly! Introducing a variety of fiber-filled foods slowly over time and drinking plenty of water is the trick to taking in fiber with minimum digestive issues.”And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

6 Real Signs of Eating Too Much Fat

Dr. Sten Ekberg
Copyright Dr. Sten Ekberg/YouTube
Christopher Roback
By Christopher RobackFeb 11, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

Ever caught yourself worrying about eating too much fat? You're not alone. Many of us count every gram of fat and stress over each "fatty" meal. However, according to Dr. Sten Ekberg, a holistic health expert and former Olympic decathlete, most of what we believe about dietary fat is wrong. Before revealing the six real signs of excessive fat consumption, Dr. Ekberg wants to clear up four common myths that mislead many health-conscious individuals. Understanding these misconceptions will help you better interpret your body's true signals about fat intake.

Myth 1: Weight Gain Comes From Eating Fat

Closeup image of a young couple women holding and eating donuts togetherShutterstock

"When you eat fat, you burn the fat," Dr. Ekberg explains in his post. It's not fat itself that triggers fat storage - it's insulin, our fat-storing hormone. The real problem occurs when we combine high fat with high carbohydrates, as carbs trigger insulin production, leading to fat storage.

Myth 2: Fat Causes Insulin Resistance

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

Dr. Ekberg clarifies that carbohydrates and resulting high insulin levels - not dietary fat - lead to insulin resistance. This condition makes it harder to burn fat and easier to store it, creating a cycle of increased hunger and potential overeating.

Myth 3: Fat Makes You Tired After Meals

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Feeling sleepy after eating isn't due to fat consumption, Dr. Ekberg reveals. The real culprit is typically overeating, particularly when combining high amounts of carbohydrates and fats. This combination forces your body to work harder to process the meal.

Myth 4: Fat Is Bad For Your Heart

Man having chest pain - heart attack, outdoors

Shutterstock

Dr. Ekberg challenges the belief that high-fat diets cause heart disease. The quality of fat matters more than quantity. Natural saturated and monounsaturated fats, like those in olive oil and properly sourced animal fats, can be consumed in larger amounts without causing heart problems - when not combined with high carbohydrate intake. Read on to discover real signs you're eating too much fat.

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

Sign 6: Digestive Distress

open the bathroom door, go to toilet

Shutterstock

The first genuine sign of excessive fat consumption often appears as diarrhea, according to Dr. Ekberg. This occurs when your gallbladder struggles to release enough bile to break down dietary fat. If you experience this symptom, you might be consuming more fat than your body can currently process.

Sign 5: Floating Stools

woman hand flush toilet after using

Shutterstock

Dr. Ekberg points out that floating stools indicate incomplete fat digestion. This happens when your body can't properly break down and absorb dietary fat, either due to insufficient bile production or inadequate lipase enzyme levels.

Sign 4: Burping and Bloating

Young woman suffers, writhes in abdominal pain lying on couch in living room at home interior. Acute pain in bloating pms. Teenage girl with pain problems bowel diseaseShutterstock

Frequent burping, bloating, and indigestion might signal that you're consuming more fat than your gallbladder can effectively process, explains Dr. Ekberg. These symptoms occur when insufficient bile production leads to poor fat emulsification.

Sign 3: Right Shoulder Pain

young sporty woman shoulder pain from workout in the gymShutterstock

Dr. Ekberg describes an often-overlooked sign: pain in the right shoulder. This referred pain pattern stems from gallbladder stress and can extend from the neck down to the area between the shoulder blades. Many mistake this for ordinary muscle pain.

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

Sign 2: Pain Under Right Ribs

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Pain in the right side under the rib cage might indicate gallbladder congestion from processing too much fat, Dr. Ekberg warns. While severe cases might require medical intervention, he suggests that fasting and proper supplementation can often help address these issues early.

Sign 1: Weight Loss Plateau

Food recomended on low carb diet or ketogenic dietShutterstock

Even on a ketogenic diet, consuming too much dietary fat can prevent weight loss, Dr. Ekberg explains. While ketosis indicates fat-burning, your body might be burning primarily dietary fat rather than body fat. The solution? After becoming fat-adapted, gradually reduce dietary fat intake while maintaining low carb levels, allowing your body to tap into its fat stores for energy. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Warning Signs You Are Eating Too Much Protein

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Leah Groth
By Leah GrothDec 22, 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.

Protein is one of the buzziest weight loss words of 2024. While it has always been an important component of a healthy diet, it seems like it’s all health experts and fitness influencers have been talking about lately. Why? Science has found consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. However, according to The Fitness Project, weight loss coaches, you might be eating too much protein to lose weight. “4 suspicious signs you are eating too much protein to lose weight,” they wrote across the viral Instagram video.

Protein Helps Keep You Fuller Longer, Sustain Energy, and Control Cravings

“Eating a high protein diet can be beneficial for weight loss as it keeps you fuller longer, sustain energy and control cravings,” they write. “But there are a few signs you might be eating too much protein for weight loss:”

Suspicious Symptom: Digestive Discomfort

The first sign to look out for? Digestive discomfort, which includes bloating or constipation. “A very high-protein diet, especially from animal sources, can cause digestive issues if fiber intake is too low,” they point out.

RELATED:25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

Solution: Amp Up Carb Intake

The solution? Carb up! “Make sure to include enough carbohydrates and fats along with protein for a well-balanced diet,” they write. If you aren’t sure how much you should be eating, use a macro calculator. “It will tell you exactly how much to eat of each macronutrient,” they write.

Suspicious Symptom: Increased Thirst

Are you feeling much more thirsty than usual? Increased thirst is another symptom of excess protein intake. “Eating too much protein can make you feel dehydrated,” they write.

Drink More Water

The solution? Amp up your hydration and drink more water. “Aim for half of your body weight in oz,” they write. According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. The Mayo Clinic explains that hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Suspicious Symptom: Feeling Sluggish

More fatigued than usual? “Feeling tired or sluggish,” is another symptom to watch out for. “Too much protein and not enough carbs can leave you low on energy, as your body needs carbs for quick fuel,” they write.

RELATED:Man Runs Every Day For 30 Days and This is What It Did to His Body

Solution: Increase Intake of Fruits, Whole Grains, and Veggies

Similar to the solution for digestive issues, amping up your intake of carbs will help with energy. “Incorporate carbohydrates like fruits, whole grains and vegetables for better energy,” they write.

Suspicious Symptom: Stalled Weight Loss

The most obvious intake? Stalled weight loss. “If you’re not in a calorie deficit, even while consuming a lot of protein, you won’t see weight loss,” they write. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Power-Packed High-Fiber Snacks Nutritionist Swear By

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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 21, 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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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.

As someone who lives and breathes nutrition, I want to shine a spotlight on an unsung hero of your diet: fiber. Trust me, it's a total game-changer for your body!

Get ready to discover ten delicious, fiber-packed snacks that'll not only make your tummy happy but could also help you shed those extra pounds. These easy additions to your daily routine might just revolutionize how you feel. Ready to give your body some fiber love? Let's dive in!

Why Fiber Is Your Body's Best Friend

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Fiber is like a superhero for your body. It:

  • Keeps your tummy happy
  • Helps you feel full longer
  • Supports healthy weight
  • Keeps your blood sugar steady

There are two types of fiber:

  1. Soluble fiber: Found in oats, beans, and fruits. It's great for your heart and blood sugar.
  2. Insoluble fiber: Found in whole grains, nuts, and veggies. It keeps things moving in your digestive system.

Why Should You Care?

Eating enough fiber can lower your risk of some scary health problems like heart disease, type 2 diabetes, and even some cancers. That's pretty awesome, right?

How Much Fiber Do You Need?

  • Women: Aim for 25 grams a day
  • Men: Shoot for 38 grams a day
  • Over 50? You can dial it back a bit: 21 grams for women, 30 for men

Here's the kicker: most people only eat about 15 grams a day. We can do better!

Let's Get That Fiber!

I'm a huge fan of getting your fiber from whole foods. It's easier than you might think! Stay tuned for some quick, tasty, and fiber-packed snack ideas that'll make your body thank you.

Remember, small changes can make a big difference. Let's start boosting that fiber intake together!

Apple Slices with Almond Butter

Almond Butter in Small White Bowl and Apple Slices for SnackingShutterstock

Fiber Content: ~4.5g per medium apple

Why It Works: Apples are rich in both soluble and insoluble fiber, making them a great choice for improving digestion and promoting satiety. Pairing them with almond butter adds healthy fats and protein, making this a balanced snack.

Customize it: Sprinkle cinnamon for extra flavor or swap almond butter for peanut butter if preferred.

Chia Seed Pudding

Chia pudding made from yogurt, chia seeds and strawberries on a light background, horizontal. Useful, healthy eating, diet, self-care. A healthy, easy dessert for breakfast.Shutterstock

Fiber Content: ~10g per 2 tbsp chia seeds

Why It Works: Chia seeds are a powerhouse of fiber and omega-3 fatty acids. When mixed with liquid (like almond milk or yogurt), chia seeds expand to create a pudding-like texture that’s both filling and nutritious.

Customize it: Add fresh berries or a drizzle of honey for natural sweetness, or incorporate some nuts for a crunchier texture.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

Hummus with Carrot and Cucumber Slices

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Fiber Content: ~6g per 2 tbsp hummus and 1 cup of veggies

Why It Works: Hummus, made from fiber-rich chickpeas, provides a combination of fiber, healthy fats, and protein. Pairing it with crunchy, fiber-filled vegetables like carrots and cucumbers makes for a satisfying and nutrient-dense snack.

Customize it: Add bell peppers, celery, or cherry tomatoes for more variety and fiber.

Avocado Toast on Whole Grain Bread

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Fiber Content: ~10g per serving (1 slice whole grain bread + ½ avocado)

Why It Works: Avocados are loaded with heart-healthy monounsaturated fats and fiber, while whole grain bread offers an extra dose of fiber to help keep you full longer.

Customize it: Add toppings like tomato slices, microgreens, or a sprinkle of chia seeds for even more fiber and nutrients.

Greek Yogurt with Flax Seeds and Berries

Healthy Greek yogurt bowl with fresh berryShutterstock

Fiber Content: ~8g per serving (1 cup Greek yogurt, 1 tbsp flax seeds, ½ cup mixed berries)

Why It Works: Flax seeds are packed with fiber and omega-3 fatty acids, and when combined with fiber-rich berries like raspberries and blackberries, this snack becomes a powerful digestive health booster. Greek yogurt adds protein and creaminess to make the snack well-rounded.

Customize it: Swap flax seeds with chia seeds or add a spoonful of almond butter for a richer flavor.

Popcorn (Air-Popped)

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Fiber Content: ~4g per 3 cups (air-popped)

Why It Works: Popcorn is a whole grain that’s low in calories but high in fiber, making it a great snack for when you’re craving something crunchy. Air-popping the kernels keeps the calorie count low while maintaining all the benefits of the fiber.

Customize it: Sprinkle with nutritional yeast or a pinch of sea salt for flavor. Avoid adding butter or oil to keep it light and healthy.

RELATED:Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Roasted Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Fiber Content: ~6g per ½ cup

Why It Works: Chickpeas are rich in both protein and fiber, making them a satisfying snack that will keep you full for hours. Roasting them gives them a crunchy texture that makes for a great alternative to chips.

Customize it: Season with spices like paprika, cumin, or garlic powder for a flavorful twist. You can also use different legumes like lentils or black beans.

Oatmeal Energy Bites

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

Fiber Content: ~4g per serving (2 bites)

Why It Works: These no-bake energy bites made with oats, flaxseeds, and almond butter are not only delicious but also loaded with fiber, healthy fats, and protein. They’re a great on-the-go snack that satisfies hunger and keeps you energized.

Customize it: Add dark chocolate chips, shredded coconut, or dried cranberries to mix up the flavors and textures.

Pear Slices or Pineapple Slices with Cottage Cheese

Bowl of tasty cottage cheese with pineapple on wooden tableShutterstock

Fiber Content: ~5.5g per medium pear

Why It Works: Pears are an excellent source of fiber, particularly soluble fiber, which is beneficial for digestive health. Pairing pear slices with cottage cheese creates a balanced snack that combines fiber with protein and healthy fats.

Customize it: Add a drizzle of honey or sprinkle with cinnamon for extra sweetness, or swap cottage cheese with Greek yogurt for a different texture.

Edamame

Edamame,boiled green soybeans with saltShutterstock

Fiber Content: ~5g per ½ cup (shelled)

Why It Works: Edamame is not only rich in fiber but also packed with plant-based protein. It’s a great snack for those looking to add more fiber and protein to their diet while keeping calories low.

Customize it: Sprinkle with sea salt or a dash of soy sauce for flavor. You can also toss the edamame with sesame seeds for added crunch and nutrients.

RELATED:These 6 Cheat Codes Made My 40-Pound Weight Loss Simple

Bonus Tips for Adding More Fiber

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

If you’re looking to incorporate even more fiber into your diet, here are some simple ways to elevate the fiber content of your meals:

  1. Add Seeds: Sprinkle chia seeds, flaxseeds, or hemp seeds onto your yogurt, smoothies, or salads for an extra fiber boost.
  2. Go Whole Grain: Choose whole grain options whenever possible, such as whole wheat bread, crackers, or tortillas.
  3. Increase Vegetable Intake: Use raw veggies as a base for your snacks or add them to wraps, dips, or smoothies to naturally boost fiber intake.
  4. Use Legumes: Incorporate legumes like chickpeas, lentils, or black beans into dips, soups, and salads for a high-fiber, protein-rich addition.

Final Words on Fiber

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By making informed dietary choices and gradually increasing fiber intake, individuals can improve their overall health and well-being. However, it’s always important to consult with a doctor or dietitian before making significant changes to your diet. Also, you should gradually increase fiber, primarily to prevent gastrointestinal discomfort and to allow the digestive system to adjust to the increased fiber load. Sudden increases in dietary fiber can lead to symptoms such as bloating, gas, and abdominal cramps, as the gut microbiota may need time to adapt to the changes in fiber consumption. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothApr 03, 2025
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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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 unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

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

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

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

Carbs

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

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

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

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

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

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

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Nutrition & Diet

12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

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

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

1. Omega-3 Rich Salmon

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

2. Creamy Avocados

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

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

3. Surprising Brussels Sprouts

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

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

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

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

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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

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

6. White Fish Varieties

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

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

7. Lean Chicken

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

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

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

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

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

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

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

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

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

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

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

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

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

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

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

Nutrition & Diet

I Lost 140 Pounds With Science, Not Exercise

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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

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

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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

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

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

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

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

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

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

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

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

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

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

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

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

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

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

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

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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