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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.

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.

Young woman looking at a glass of soft drink soda with ice in her hand.
Shutterstock/Kmpzzz
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

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

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

Relaxed,Break,Work,Put,Hands,Behind,Head, relief,laptop,computer,officeShutterstock

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

Happy,Couple,Selfie,Pic,With,Smart,Mobile,Phone,happy,teeth,travel,vacation, holiday,mountainsShutterstock

Whiter teeth!

4. The Fourth Noticeable Change

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

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

Aluminum,Cans,Of,Soda,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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Two,Women,Discussing,Business,Projects,In,A,Cafe,coffee,teaShutterstock

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

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.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

Positive,Happy,Girls,Walking,On,The,City,Street,bike,cycle, bicycleShutterstock

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

Drinking,Water,,Fitness,Exercise,Woman,Sports,Run,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.

More For You

Young woman looking at a glass of soft drink soda with ice in her hand.
Shutterstock/Kmpzzz
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

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

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

Relaxed,Break,Work,Put,Hands,Behind,Head, relief,laptop,computer,officeShutterstock

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

Happy,Couple,Selfie,Pic,With,Smart,Mobile,Phone,happy,teeth,travel,vacation, holiday,mountainsShutterstock

Whiter teeth!

4. The Fourth Noticeable Change

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

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

Aluminum,Cans,Of,Soda,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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Two,Women,Discussing,Business,Projects,In,A,Cafe,coffee,teaShutterstock

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

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.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

Positive,Happy,Girls,Walking,On,The,City,Street,bike,cycle, bicycleShutterstock

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

Drinking,Water,,Fitness,Exercise,Woman,Sports,Run,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.

Woman eating snacks in night next to the opened fridge.
Shutterstock
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

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight lossShutterstock

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

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

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

Man eatsShutterstock

“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

Image of young woman sitting in kitchen while eating fish and tomatoes.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

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

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

Assorted Organic Craft Sodas with Cane SugarShutterstock

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

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

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

Measuring blood sugar with a blood glucose meterShutterstock

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

Young woman touching her belly looking in mirror at homeShutterstock

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

Close up Butter cracker with tuna spread on cutting board,snack foodShutterstock

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

Young hungry woman in front of refrigerator craving chocolate pastries.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

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

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.

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_hedges

If 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 Says

Christina_Hedges2christina_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 Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

“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 Foods

,Kale,Cabbage,leafy,greensShutterstock

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”

tara_collingwooddietdivatara/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 Fine

Christina_Hedges3christina_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.

Young amazed sporty athletic fitness trainer instructor woman wear blue tracksuit spend time in home gym hold scales cover mouth isolated on pastel plain light pink background. Workout sport concept
Shutterstock
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 Bowels

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

“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 Sodium

Salt Shaker, Salt, Food.Shutterstock

“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 Intake

Organic Whole Wheat White Bread Cut into SlicesShutterstock

“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 Intestines

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

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 Water

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

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 Key

Portrait of a professional swimmer wearing swimming goggles and a swim cap, resting in the pool. Woman, swimming training, side viewShutterstock

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 Hungry

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

“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 Foods

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock

“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 Sleep

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“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 Fast

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

“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 Water

Close-up image of cute woman in sportswear sitting on the floor after exercises or gym and drinking water from the pink sports bottle. Sports trainer or teacher of PilatesShutterstock

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.

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

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

“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

“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

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

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

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

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

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

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

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

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.

Tess Thomas drtessthomas
Copyright drtessthomas/Instagram

Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

Avocado on rustic wooden table. Raw Fruits healthy green food concept.​AvocadoShutterstock

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

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Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

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Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

hard,Boiled,Eggs,protein,breakfast​Don’t Skip BreakfastShutterstock

Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Cooked Organic Farro Grain in a Bowl for Dinner​Protein-Packed Farro SaladShutterstock

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

several zucchini isolated on a wooden table9. Zucchini: 17 caloriesShutterstock

Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from above​Buffalo Chicken Lettuce WrapsShutterstock

Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

Pear tree. Ripe pears on a tree in a garden​PearsShutterstock

The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram/Shutterstock
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 taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

delicious grilled steak meat with vegetables on barbecue grill with smoke and flames. popular outdoor summer activity for friends and familyShutterstock

Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

Happy woman with bread on her shoulders laughs front view and sunset in the backgroundShutterstock

The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
Copyright jonwilliamsfitness/Instagram/Shutterstock
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 trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

Sporty,Muscular,Man,Pouring,Protein,Powder,Into,Bottle,For,Shake​Dessert Without GuiltShutterstock

“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, 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.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.