What Happens When You Quit Soda (Expert Insights)

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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.

        What Happens When You Quit Soda, According to a Nutritionist
    The first day or two can be hard but after that, you'll have more energy and lose weight.
By Andrew Hayes, nasm-cemApr 30, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback

        Shutterstock/Kmpzzz
    
By Andrew Hayes, nasm-cemApr 30, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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What happens to your body when you stop drinking soda? I've seen the results firsthand. My name is Andrew Hayes, and I’m a certified nutrition coach and Head of Lifestyle at Alta Coaching. We help busy people change their habits so they can hit their goals and stay fit forever. My clients often come in wanting to know how to lose weight or get toned, and one of the first things I ask them isn't about what gym they belong to, or how many protein shakes they pound. Instead, it's this: Do you drink soda? Because soda can be the #1 exacerbating factor in any number of health problems, including obesity. Even diet sodas can lead to weight gain. Here are the amazing things that happen to your body when you stop drinking soda, and some tips to make it work for you.
1. The First Noticeable Change: The First Day or Two of Giving Up Soda May Be Hard
Shutterstock
Unfortunately the first day or two after giving up soda can be hard, especially if it was a daily habit. There is caffeine withdrawal, sugar withdrawal, and the general stress of feeling like you are “giving up” something you enjoy. You can expect to be irritable, tired, and experiencing sugar cravings. 
2. The Second Noticeable Change: By Day Two or Three, You Will Start to Feel Better
Shutterstock
By day 2 or 3 of giving up a soda habit you will start to feel more sustained energy. You will no longer have blood sugar spikes so you will feel more energetic all day long instead of having crashes. You will also see improvements in sleep which help with energy as well. You will still have sugar cravings at this time so stock up on fresh fruit or other nutrient-dense carbs (whole wheat bread, sweet potatoes, etc.). 
Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss
3. The Third Noticeable Change
Shutterstock
Whiter teeth!
4. The Fourth Noticeable Change
Shutterstock
If everything else stays the same, removing a soda habit will almost certainly lead to weight loss in the first 1-3 weeks. 
5. The Fifth Noticeable Change
Shutterstock
By the end of week 1, you have a new identity. You are no longer a daily drinker of soda, which means you took a major step in improving your health. This is a huge win and should be celebrated. This will lead to improved self-confidence and likely further improvements in your diet and exercise. It’s a snowball effect.
6. The Sixth Noticeable Change
Shutterstock
The additional benefits of giving up soda are too many to name, especially if you replace it with water. After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more. Over the months and years, giving up soda (or having it very occasionally) can potentially decrease your risk of heart attack and stroke. It can also reduce your risk of cavities and gum disease. 
Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without
7. My Advice For How to Quit Drinking Soda
Shutterstock
Have a small amount of caffeine. If you don’t drink coffee, don’t quit caffeine cold turkey. Take small sips of coffee or tea to wean off caffeine slowly over a few days.
8. Drink Another Sparkling Beverage
Shutterstock
Carbonated water or sugar-free sparkling tea are great alternatives with a similar mouthfeel without all the sugar. 
9. Find Something New to Do at the Same Time
Shutterstock
Willpower only lasts so long. If all you think about is not drinking soda, it will be all you think about. Treat yourself with something else: pick up a new hobby, do an outdoor activity with a friend, get a message, or anything else to take your mind off giving up soda. 
10. Drink a Lot of Water 
Shutterstock
Drinking water can help you feel more full and reduce soda cravings. Many soda drinkers find water very bland or hard to drink compared to soda. If this is the case, Invest in electrolyte powders or tablets, such as Nuun or LMNT. These make water taste better and provide other benefits to help with water absorption. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.
🔥Body Booster: After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more.
Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.
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Nutrition & Diet
        What Happens When You Quit Soda, According to a Nutritionist
    

        Shutterstock/Kmpzzz
    
By Andrew Hayes, nasm-cemApr 30, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
What happens to your body when you stop drinking soda? I've seen the results firsthand. My name is Andrew Hayes, and I’m a certified nutrition coach and Head of Lifestyle at Alta Coaching. We help busy people change their habits so they can hit their goals and stay fit forever. My clients often come in wanting to know how to lose weight or get toned, and one of the first things I ask them isn't about what gym they belong to, or how many protein shakes they pound. Instead, it's this: Do you drink soda? Because soda can be the #1 exacerbating factor in any number of health problems, including obesity. Even diet sodas can lead to weight gain. Here are the amazing things that happen to your body when you stop drinking soda, and some tips to make it work for you.
1. The First Noticeable Change: The First Day or Two of Giving Up Soda May Be Hard
Shutterstock
Unfortunately the first day or two after giving up soda can be hard, especially if it was a daily habit. There is caffeine withdrawal, sugar withdrawal, and the general stress of feeling like you are “giving up” something you enjoy. You can expect to be irritable, tired, and experiencing sugar cravings. 
2. The Second Noticeable Change: By Day Two or Three, You Will Start to Feel Better
Shutterstock
By day 2 or 3 of giving up a soda habit you will start to feel more sustained energy. You will no longer have blood sugar spikes so you will feel more energetic all day long instead of having crashes. You will also see improvements in sleep which help with energy as well. You will still have sugar cravings at this time so stock up on fresh fruit or other nutrient-dense carbs (whole wheat bread, sweet potatoes, etc.). 
Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss
3. The Third Noticeable Change
Shutterstock
Whiter teeth!
4. The Fourth Noticeable Change
Shutterstock
If everything else stays the same, removing a soda habit will almost certainly lead to weight loss in the first 1-3 weeks. 
5. The Fifth Noticeable Change
Shutterstock
By the end of week 1, you have a new identity. You are no longer a daily drinker of soda, which means you took a major step in improving your health. This is a huge win and should be celebrated. This will lead to improved self-confidence and likely further improvements in your diet and exercise. It’s a snowball effect.
6. The Sixth Noticeable Change
Shutterstock
The additional benefits of giving up soda are too many to name, especially if you replace it with water. After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more. Over the months and years, giving up soda (or having it very occasionally) can potentially decrease your risk of heart attack and stroke. It can also reduce your risk of cavities and gum disease. 
Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without
7. My Advice For How to Quit Drinking Soda
Shutterstock
Have a small amount of caffeine. If you don’t drink coffee, don’t quit caffeine cold turkey. Take small sips of coffee or tea to wean off caffeine slowly over a few days.
8. Drink Another Sparkling Beverage
Shutterstock
Carbonated water or sugar-free sparkling tea are great alternatives with a similar mouthfeel without all the sugar. 
9. Find Something New to Do at the Same Time
Shutterstock
Willpower only lasts so long. If all you think about is not drinking soda, it will be all you think about. Treat yourself with something else: pick up a new hobby, do an outdoor activity with a friend, get a message, or anything else to take your mind off giving up soda. 
10. Drink a Lot of Water 
Shutterstock
Drinking water can help you feel more full and reduce soda cravings. Many soda drinkers find water very bland or hard to drink compared to soda. If this is the case, Invest in electrolyte powders or tablets, such as Nuun or LMNT. These make water taste better and provide other benefits to help with water absorption. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.
🔥Body Booster: After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more.
Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

        
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Nutrition & Diet
        What Happens to Your Body When You Stop Eating Snacks
    

        Shutterstock
    
By Ferozan MastJun 11, 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
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Is your health and weight loss regimen being undermined by constant snacking and grazing? “It’s not just about what we eat that matters to our health – it’s also how often we eat and when,” longevity expert Luigi Fontana, MD, PhD, FRACP, tells the Sydney Morning Herald. “Our ancestors didn’t have the luxury of three meals a day and snacks. The way we eat has changed, and our eating frequency has increased for no physiological reason. People snack even if they’re not hungry.” Here’s what happens to your body when you stop mindlessly snacking and start focusing on nutritious, healthy meals.
Weight Loss
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When you stop snacking, you automatically take in less calories. “Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight,” says the Mayo Clinic. “And if you eat fewer calories and burn more calories through physical activity, you lose weight.”
Decreased Inflammation
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Studies show that constant snacking all day long can lead to increased inflammation. “What we do know is that not only does snacking increase your likelihood of elevated inflammatory markers, but eating excessive calories also leads to weight gain,” says Jenna Macciochi, PhD, via The Conversation. “Eating late has also been linked to elevated cholesterol and glucose and can make you more insulin resistant. This leaves you feeling more hungry the following day.”
RELATED: I Lost 10 Pounds in 4 Weeks on the Carnivore Diet
Better Digestion
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“The time between meals is your gut microbiome’s downtime,” Andrew Riposta, CHN, IIN, NASM-CPT, tells Oxygen Mag. “During downtime, it repairs itself. If you’re having a few meals a day and snacking all day between, your gut has no break from all that hard work.”
Hungry For Meals
Shutterstock/Shift Drive
By relying on just your regular meals instead of snacks, you may choose more nutrient-filled foods. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” according to the Harvard T.H. Chan School of Public Health.
More Energy
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You might find yourself with more energy throughout the day by not snacking. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles.”
No Sugary Drinks
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Sugary drinks count as snacks, too—by replacing them with healthier alternatives, you will cut calories and improve your overall health. “If you drink regular soda or energy drinks, look at the amount of added sugar on the Nutrition Facts label. Sugar drinks easily can add excess calories and pounds,” says the American Heart Association.
RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50
Preventing Cell Damage
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Eliminating snacks can help improve your health on a cellular level. “Our bodies aren’t designed to eat so many times during the day,” Professor Fontana tells the Sydney Morning Herald. “Each time we eat, we produce insulin to control our blood glucose – and one effect of turning insulin on too often is that it inhibits the processes that help repair damage to the body’s cells. We know that when cells accumulate damage, they’re more vulnerable to diseases, including cancer and dementia.”
Blood Sugar Improvement
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Cutting out snacks can help stabilize blood sugar (assuming you are not diabetic). “You’ll see improvements in caloric intake, mental clarity, body fat, and digestion,” Riposta tells Oxygen Mag. “Your blood glucose numbers will regulate better because you’re not sending them on a roller-coaster ride as often every day.”
Belly Fat
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Studies show that once you stop snacking—especially at night—you can see a reduction in belly fat. “Previous research by us and others had shown that late eating is associated with increased obesity risk, increased body fat, and impaired weight loss success. We wanted to understand why,” Frank Scheer, HMS professor of medicine and director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women’s, tells the Harvard Gazette.
RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home
Better Food Choices
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Not snacking can immediately eliminate unhealthy foods from your diet. “The biggest potential downside of snacking is that the foods people most commonly choose are not those that promote good health,” clinical nutritionist Martin MacDonald tells The Guardian. “That means that regular snacking on top of meals can easily lead to overconsumption of calories and unhealthy fat gain.”
Avoid Temptation
Shutterstock/Stokkete
If you want to prevent snacking, don’t keep snack foods in the house. “If I do have a snack in the afternoon, it would just be a piece of fruit,” Professor Fontana tells the Sydney Morning Herald. “We don’t have sweets, biscuits, or packaged snacks in the house either – if they’re not there, you don’t eat them.”
RELATED: 7 Habits from Ben Affleck's Trainer That Will Transform Your Body in 6 Months
Sensible Snacking
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If you do need to have a snack, make sensible choices. “Choose nutrient-dense foods that will help fill the gaps in your eating plan,” Allyn Wergin, RDN, tells the Mayo Clinic. “Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and low-fat dairy products. Try to combine carbohydrates, protein, and fat for long-lasting, satisfying snacks. Choose these options rather than packaged items high in calories, fat, and sodium, such as chips, candy, or cookies.”
💪🔥Body Booster: Don’t keep snacks in the house. If they're not there, you can’t eat them.
Nutrition & Diet
        3 Easy Ways to Cut Out Sugar, According to Expert
    
christina_hedges/TikTok
By Leah GrothMar 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response. 
Avoid All Simple and Most Complex Carbohydrates, She Recommends@christina_hedgesIf you want to cut out sugar- heres how #sugar #sugaraddict #nosugar #cravings
“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says. 
Here Is Why Carbohydrates Are Bad, She Sayschristina_hedges/TikTok
“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues. 
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Need to Drink Lots of WaterShutterstock
“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.” 
She Suggests Eating These 12 FoodsShutterstock
She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says. 
RDN Disagrees and Calls This “Unsustainable”dietdivatara/Instagram
Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”
Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out” 
Cutting Out Added Sugar Is Finechristina_hedges/TikTok
“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”
💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference. 
Nutrition & Diet
        Yes, You Can Lose 10 Pounds in a Week. Here Is How According to an Expert
    

        Shutterstock
    
By Leah GrothSep 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓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.
Do you want to lose weight fast? It is possible, but it depends on the type of weight you want to lose. Dr. Alan Mandell (@motivationaldoc) is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he answers a commonly asked question regarding losing weight. “So, is it really possible that you can lose 10 pounds in one week in seven days?” he asks. “Yes, it is possible, but not for everybody. Is it possible to lose 10 pounds of fat in one week? Absolutely not. It is impossible.”
First of All, You Have to Eat Healthy“If you have a very poor diet and you're eating lots of fast foods, highly refined and processed carbohydrates, high saturated fats, you just mind as well kiss goodbye,” he says at the start of the clip. “There's no way in the world that your body can lose weight if you're not eating healthy.”
You Need to “Take Off” Weight in Your Gut and BowelsShutterstock
“The two main areas where you're going to take off the majority of the weight is gonna be around your gut, retaining lots of fluid, lots of sodium, as well as your bowels,” he continues. “Most people who have poor diets are going to be more constipated; they're gonna have fewer bowel movements and potentially much more weight they're carrying around in their bowels.”
You Have to Cut Down on SodiumShutterstock
“If you're eating lots of refined, processed foods, you're gonna be retaining lots of sodium,” he continues. “What does sodium do? Sodium absorbs more water. It retains fluid.”
You Also Have to Reduce Carb IntakeShutterstock
“If you're eating too many carbs, carbs get stored as glycogen in the muscle liver. And every carb that gets stored as glycogen gets that much plus water stored along with the sugar,” he says.
This All Impacts the Gut and IntestinesShutterstock
There are other repercussions. “Now we have excessive weight from our glycogen stores, from too much sugar, from retention of too much sodium, and our gut, our intestines from a poor diet,” he says.
Drink More WaterShutterstock
The first thing he recommends is to drink more water. “Water gets rid of sodium. Many of us think that we don't want to put more water into our system because we're bloated. We're going to retain more water. It's going to get your kidneys to function better. It will get rid of that extra sodium you're holding onto. It will help with constipation, move the bowels, and increase peristalsis so you can eliminate that extra waste.”
And, Exercise Is KeyShutterstock
He also recommends that everyone exercise. “Any resistant exercise for our muscles, any type of walking, riding a bike, or swimming, will help build those muscles to increase your heart rate and increase your aerobic activity, which will help burn more calories. It increases your metabolic rate. Also, when you retain muscle, you increase your furnace and your metabolism. But as we get older, we lose muscle,” he says.
Drink When You Are HungryShutterstock
“There's no question that many of the times you'll feel hungry, but you're not really hungry. You're more thirsty. We don't drink enough water. And if you drink water about 15 or 20 minutes before your meal or before you think you're hungry, you're going to eat again. You may notice about 70% of the time it's not really hunger, it's thirst and water will give you satiety,” he says.
Eat Nutrient Dense FoodsShutterstock
“One of the greatest things you can do to lose weight is to eat dense foods, whole foods, whole fruits, whole vegetables, whole grains, that have fiber along with it. When it has fiber, the glycemic index is lower. It slows the absorption of sugar into the cells. It will not make you crave more sweets. It will give you lots of satiety. It will crave your hunger, and you're going to feel so much more content. Also, the fiber will lower cholesterol and triglyceride levels. It'll help your blood work. It's a win-win situation,” he says.
RELATED:12 Tips to Start Weight Training for Women Over 50
And, Make Sure to Get Quality SleepShutterstock
“One other important factor is to make sure you're getting enough sleep because your brain will secrete more growth hormone,” he says, noting that it helps support muscle mass. “It boosts metabolism, and it helps your body burn more fat.”
It Is Possible to Lose Weight FastShutterstock
“Not everyone will lose 10 pounds in one week, but everyone will lose weight to a certain degree depending upon your physiology if you follow these instructions,” he says. “If you're retaining lots of sodium as well as having problems in your bowels and you follow everything along the right way, it is possible that you can lose 10 pounds in one week, but all of it will not be fat. And it would be best if you were more mindful. It would be best if you started eating healthier. You need to start getting into some exercise regimen. It doesn't have to be lifting weight, but something to increase your metabolic rate.”
RELATED:10 Secret Fat-Burning Tricks That Melt Pounds Away Even After 40
Final Note: Drink WaterShutterstock
Don’t forget to drink water. “Remember that the majority of our body is made up of water. How can you deprive your body if that water is so necessary to help increase your metabolic rate? Because water is necessary in order for you to lose weight,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        This Woman Gave Up Processed Sugar and Got Into the Best Shape of Her Life at 54 By Doing These 4 Things
    
anniesfitnesssteyning/Instagram
By Leah GrothOct 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to give up processed sugar but aren’t sure how? Annie Murray is a fitness trainer and social media influencer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves,” she writes in her Instagram bio. “In February 2021, at age 51 and in menopause, I gave up processed sugar and refined carbohydrates,” she writes in the post. “Now aged 54 and post-menopause, I am still living a sugar-free life. She then goes on to reveal the things that helped her achieve this.
Processed Sugar Increases Inflammation, She Says
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She starts by explaining the reasons why she decided to give up processed sugar. “I had read that consuming too much of these food types can lead to inflammation in the body, which may increase the risk of developing chronic diseases,” she writes in her post.
It Also Impacts Blood Sugar, Which Affects Mood and Energy Levels
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“Also, for women during menopause, declining estrogen levels can reduce insulin sensitivity. This can lead to higher blood sugar levels, cravings for sugary foods, and weight gain, particularly around the abdomen. Fluctuations in blood sugar can also affect mood and energy levels, causing irritability or fatigue,” she says.
RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks
After Two Weeks, She Felt Better
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“After two weeks of removing cakes, biscuits, sweets, and any food containing processed sugar from my diet, the withdrawal symptoms, like headaches, disappeared. I felt less bloated, had more energy, and improved my sleep. My blood sugar levels felt stable, and the cravings for sugary snacks disappeared,” she says.
Read All Food Labels
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Her first piece of advice is to read all food labels. “To avoid processed sugar, I had to learn to read food labels. Sugar is usually added to food to enhance the taste and extend the shelf-life of products. These empty calories contain almost no beneficial nutrients such as vitamins, minerals, fiber, protein, or healthy fats. Sugar has over 56 different names, such as maltodextrin, palm sugar, high fructose corn syrup, and dextrose,” she writes.
Eat a Nutrient-Rich Whole Food Diet
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Second, eat a nutrient-rich whole-food diet. “I replaced refined carbs and processed sugar with a nutrient-rich diet that includes lots of protein, complex carbs, healthy fats, and fiber from fruits and veggies. I cook everything from scratch to know what goes into my food,” she says.
RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today
Eat Protein at Every Meal
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Third, eat protein at every meal. “I aim to consume at least 100g of protein daily. A high-protein diet helps manage my blood sugar levels and keeps me fuller longer. My main protein sources include lean meats, cottage cheese, Greek yogurt, quinoa, legumes, nuts, and seeds,” she says.
She Also Ditched Drinking
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In another post, she discusses one more sugar she gave up: Alcohol. “It just wasn’t working for me anymore. Due to the hormonal changes I was experiencing, I felt my body was no longer able to process it in the same way,” she says. “For a menopausal woman, alcohol can have a negative effect on building muscle, and this is because of the following.”
RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him
Alcohol Decreases Muscle Protein Synthesis
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First, drinking leads to decreased muscle protein synthesis, she maintains. “Alcohol reduces muscle protein synthesis, which is already affected by the natural decline in estrogen during menopause,” she writes.
Alcohol Lowers Hormone Levels
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It also leads to lowered hormone levels. “Menopause lowers estrogen and testosterone levels, essential for muscle maintenance. Alcohol reduces testosterone and increases cortisol, promoting muscle breakdown,” says Annie.
Alcohol Impairs Recovery
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It also impairs recovery. “Alcohol can disrupt sleep, which is crucial for muscle recovery. Poor sleep is common during menopause and can be worsened by alcohol, leading to slower muscle repair,” she says.
RELATED: 5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days
Alcohol Reduces Nutrient Absorption
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Finally, it can lead to reduced nutrient absorption. “The body prioritizes the metabolism of alcohol over the processing of proteins and carbohydrates, potentially hindering recovery and muscle building,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle
    

        I Lost 110 Pounds by Walking, Here Is What Really Matters
    

        Thomas DeLauer/YouTube
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

            
                Your Body Loses Muscle Faster Than You Realize
            
            
        Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

            
                Why Your Muscles Stop Responding to Protein
            
            
        
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Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

            
                The Hidden Absorption Problem After 50
            
            
        
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Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

            
                The Magic Number: 1.6 Grams Per Kilogram
            
            
        
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The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

            
                Why Meal Timing Changes Everything
            
            
        
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Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

            
                The Exercise Secret That Maximizes Protein Uptake
            
            
        
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Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

            
                How Your Protein Needs Increase By Decade
            
            
        
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Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

            
                Why Higher Protein Won't Harm Your Health
            
            
        
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Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds
    

        I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
    

        Love Sweat Fitness/Facebook
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

            
                Walk 10,000 Steps Every Day
            
            
        Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

            
                Prioritize High-Protein, Nutrient-Dense Foods
            
            
        
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Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

            
                Strength Train At Least 3 Times Weekly
            
            
        
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Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

            
                Take The Right Supplements
            
            
        
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While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

            
                Prioritize Deep Sleep and Recovery
            
            
        
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You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

            
                Stay Consistent Without Extreme Dieting
            
            
        
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Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

            
                Focus on Compound Exercises and Progressive Overload
            
            
        
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When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

            
                Balance Your Macros Without Obsessive Tracking
            
            
        
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While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

            
                Create Accountability Through Community
            
            
        
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Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months
    

        Shutterstock
    
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

            
                Set Realistic Expectations
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockWeight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

            
                Balance Cardio With Strength Training
            
            
        ShutterstockHitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

            
                Choose Small Habits Over Dramatic Changes
            
            
        ShutterstockYou don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

            
                Prioritize Protein With Every Meal
            
            
        ​Best: Tofu, Tempeh, & QuinoaShutterstockOne simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

            
                Take A Post-Meal Walk
            
            
        ShutterstockMovement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

            
                Hydrate Before Eating
            
            
        ShutterstockThis simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

            
                Fill Half Your Plate With Vegetables
            
            
        ​2. Prioritize Protein and VegetablesShutterstockCreate a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

            
                Establish a Kitchen "Closing Time"
            
            
        ​Why Should You Make Them?ShutterstockEvening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

            
                What to Expect: The First Weeks
            
            
        ShutterstockYour efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

            
                What to Expect: The First Months
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockConsistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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