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5 Reasons Why You’re Still Hungry After a Meal

And, what you can do about it, according to nutritionist Alissa Brecht reveals

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Are you constantly hungry – even after eating a big meal? You might be making a dietary mistake, claims one expert. Alissa Brecht MS, RDN, is a nutrition expert and influencer who preaches “intuitive nutrition without restriction” on her Instagram account. In a recent Instagram post, she addresses some potential causes of your post-meal hunger and what you can do about it. “Reasons you’re still hungry after a meal,” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


You Didn’t Eat Enough

Alissa_Brecht_alissabrechtrd2Alissa_Brecht_alissabrechtrd/Instagram

The first, and probably most obvious reason, is that you didn’t eat enough food. “You need to eat, to not be hungry. Don’t be afraid to listen to your body to tell you when you’re done,” says Alissa.

Your Meals Aren’t “Balanced”

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The second reason is that you aren’t having “balanced” meals. “Meals don’t need to be perfect, but the key feeling good after a meal is having carbs, fat, and protein,” she notes.

RELATED: 10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

Changes in Your Activity Level

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“Changes in your activity level,” could also be the reason why you are eating the same as usual, but are unusually hungry. “Increasing how active you are - walking, exercise, etc. - can make you feel hungrier,” she points out.

You Are Waiting Too Long Between Meals

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“It’s been too long since you last ate,” is another reason Alissa gives. “It’s very normal and healthy to feel hungry multiple times during the day, your body needs to eat. If it’s been 3-5 hours since you last ate and you’re feeling hungry, that’s normal,” she says.

You Aren’t Satisfied

Alissa_Brecht_alissabrechtrd3Alissa_Brecht_alissabrechtrd/Instagram

The last reason she gives is no satisfaction. “Satisfaction is what emotionally makes you feel full. If you didn’t really enjoy what you ate, then you will want to keep eating,” she points out.

Related: This Is Exactly How to Lose Body Fat This Year

Here Is What Body Network's Expert Thinks

Tara_Collingwood2Diet Diva/Facebook

While Collingwood agrees that these are all reasons you could be hungry after a meal, she elaborates that you should always think about the type of hunger you are experiencing. “The word ‘hunger’ can mean a lot of things,” Collingwood points out. “Maybe you are not ‘hungry’ physiologically but you still want to eat more because it tasted really good and you want more or you are feeling emotional and think food will make you feel better,” she says. “Differentiating between physiological hunger and psychological hunger is one of the most important things to know how to fix it!”

💪🔥Body Booster: If you are hungry after eating, consider adding more protein to your meals. Most experts recommend at least 30 grams per meal to fill you up and keep you satiated.

More For You

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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.

Are you constantly hungry – even after eating a big meal? You might be making a dietary mistake, claims one expert. Alissa Brecht MS, RDN, is a nutrition expert and influencer who preaches “intuitive nutrition without restriction” on her Instagram account. In a recent Instagram post, she addresses some potential causes of your post-meal hunger and what you can do about it. “Reasons you’re still hungry after a meal,” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


You Didn’t Eat Enough

Alissa_Brecht_alissabrechtrd2Alissa_Brecht_alissabrechtrd/Instagram

The first, and probably most obvious reason, is that you didn’t eat enough food. “You need to eat, to not be hungry. Don’t be afraid to listen to your body to tell you when you’re done,” says Alissa.

Your Meals Aren’t “Balanced”

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

The second reason is that you aren’t having “balanced” meals. “Meals don’t need to be perfect, but the key feeling good after a meal is having carbs, fat, and protein,” she notes.

RELATED: 10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

Changes in Your Activity Level

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

“Changes in your activity level,” could also be the reason why you are eating the same as usual, but are unusually hungry. “Increasing how active you are - walking, exercise, etc. - can make you feel hungrier,” she points out.

You Are Waiting Too Long Between Meals

Active woman using smartwatchShutterstock

“It’s been too long since you last ate,” is another reason Alissa gives. “It’s very normal and healthy to feel hungry multiple times during the day, your body needs to eat. If it’s been 3-5 hours since you last ate and you’re feeling hungry, that’s normal,” she says.

You Aren’t Satisfied

Alissa_Brecht_alissabrechtrd3Alissa_Brecht_alissabrechtrd/Instagram

The last reason she gives is no satisfaction. “Satisfaction is what emotionally makes you feel full. If you didn’t really enjoy what you ate, then you will want to keep eating,” she points out.

Related: This Is Exactly How to Lose Body Fat This Year

Here Is What Body Network's Expert Thinks

Tara_Collingwood2Diet Diva/Facebook

While Collingwood agrees that these are all reasons you could be hungry after a meal, she elaborates that you should always think about the type of hunger you are experiencing. “The word ‘hunger’ can mean a lot of things,” Collingwood points out. “Maybe you are not ‘hungry’ physiologically but you still want to eat more because it tasted really good and you want more or you are feeling emotional and think food will make you feel better,” she says. “Differentiating between physiological hunger and psychological hunger is one of the most important things to know how to fix it!”

💪🔥Body Booster: If you are hungry after eating, consider adding more protein to your meals. Most experts recommend at least 30 grams per meal to fill you up and keep you satiated.

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.

You feel hungry, so you eat. But are you even hungry? And if the answer is yes, is there any way to curb your cravings so you eat less? The answer is yes, according to Jillian Michaels. The Biggest Loser star and the celebrated trainer reveals what to do in a new viral YouTube video. “All right guys, I have been seeing a ton of questions on all my social channels from you guys and all my app forums about curbing your appetite right now,” she says in the clip.


Are You Actually Hungry?

“So my first question is, are you actually physically hungry?” she asks in her post. “Because curbing your appetite physically and managing emotional eating are not the same thing. So the first thing I want you to look out for is when was the last time you've eaten? Have you eaten in the last two hours? If you have, it's highly unlikely that you're experiencing physical hunger.”

RELATED:PhD Nutritionist Reveals 3 Ways Women Over 35 Can Lose 15 Pounds and Look Younger

Are You Craving Something

Next question? “Does a Turkey sandwich sound good, or a steak or scrambled eggs, something that isn't salty or sugary? Does that sound appetizing to you?” she asks. “Because if it doesn't, once again, you're probably having cravings, but it's likely that your appetite has not kicked in.”

Do You Have Physical Signs of Hunger?

“Another question is, do you have signs of physical hunger? Are you lightheaded? Is your stomach growling? Do you feel dizzy? Do you feel weak? If so, yeah, your blood sugar could be low, but most likely, I'm guessing that's not happening,” she says.

You Can Trick Your Body Into Switching On Hormones That Make You Feel Full

“Let's say you are hungry, and in fact, that can happen when you're losing weight, right? Or you've lost a good amount of weight, and your body is like, Hey, hold on. You know, we're losing too much weight, and it starts to signal your hunger hormones. Well, appetite, in large part, is controlled by hormones. So how can we trick your body into switching on hormones that make you feel more full and more satiated and shut off the hormones that make you feel more hungry?”

RELATED:Nutritionist Just Shared 4 Meal Prep Recipes for 100g Daily Protein

Blood Sugar Crashes Make You Hungry and Crave Crap

Once it is established that you are physically hungry, “one of the things we want to do is eat at regular intervals because we want to stabilize your blood sugar,” she says, discussing blood sugar crashing, which “can happen when you've run out of blood sugar because you haven't eaten for a while,” she says. “But a blood sugar crash is when we're eating a lot of refined grains and processed sugars. And what happens is we convert it into glucose, which is blood sugar,” she says. “So maybe for the glycemic index, how quickly food converts to sugar in your bloodstream will process grains and refined sugars. That happens really fast, right? So then insulin spikes and your pancreas releases insulin. Insulin is a hormone, and part of its job is to get sugar out of the blood and into the cells. And it dumps a ton of insulin because you've got a ton of blood sugar, this big blood sugar spike. And what it does, it does its job so effectively that all of a sudden you get a blood sugar crash, and it leads you to feel hungry and craving more crap.”

Try and Eat Every Three to Four Hours

“You want to eat every three to four hours, and you want to make sure you're getting balanced macros, proteins, healthy fats, and healthy carbs, healthy carbs being vegetables, whole grains, beans, and legumes. Yes, fruit is okay, but combine it with healthy fats, monounsaturated fats, polyunsaturated fats, avocado, olive oil, and things of that nature. Saturated fats are not the end of the world as long as they are not from processed meat, hydrogenated, fractionated, or filled with garbage and lean and clean protein. If you are vegan, you could use things like a hemp protein powder. There's a lot you can play with. But all three macros will stabilize your blood sugar. And your blood sugar is stable; it allows you to feel fuller for a longer period of time because we're not playing this hormone game with blood sugar crashes,” she says.

Also, Eat Lots of Veggies

“Another one is, how do we literally expand your stomach without giving you a ton of calories?” she continues. “When the stomach expands, it releases a hormone called leptin, and leptin says, ‘Hey, you're full chill out, right? Stop eating. You're good here.’ So you want to play this game called volume volumetrics, which basically means you're eating food that's going to expand your stomach but is very low in calories. And this is why I always say, Hey, if you're on a diet and you're counting calories, green vegetables are free food. Not the oil you put on it or the butter or the dressings, but green vegetables are free food because they're loaded with fiber, they have high water content, and they're going to make you feel way more full. They're very nutrient-dense, which is great, right? We want all those micronutrients, the vitamins and minerals from the food, but they're really low in calories. So a lot of vegetables, as much as you can. I like to fill up on salad and greens first and then go like if I have a burrito, but I'll have a Caesar salad maybe on the side, and then a chicken burrito. I end up eating half of my burrito. If I eat the burrito first, I eat the entire thing.”

RELATED:4 Non-Negotiable Rules That Burn Fat Without Any Exercise

Drink Water Before Meals or Take a Fiber Supplement

Another trick is a big glass of water before you eat your food “because literally it's filling you up,” she says. “And here's an old school trick actually from the South Beach Diet from a gazillion years ago, a fiber supplement. So you can take a fiber supplement before you eat with your water, and it will literally expand in your stomach, make you feel more full, and it will slow down how quickly you turn your food in, into glucose, which helps to stabilize blood sugar as well, right?”

Another One Is Sleep

Another one is sleep. “You've got to prioritize your sleep seven to eight hours of sleep. When you don't sleep, your body is not producing enough human growth hormone. It's not producing enough of its leptin, which is the satiety hormone we just talked about. And conversely, it's releasing more ghrelin, which is a hormone that makes you feel more hungry, and more cortisol, which is a stress hormone that makes you store more fat and can increase appetite,” she explains.

Hydrate

“So often we can mistake hydration for hunger because when we're dehydrated, we feel fatigued, right? We're tired, we're feeling run down, and we can turn to food, thinking we need more energy when really we need to be hydrated. So you want to drink enough water until your pee looks like lemonade,” she instructs. “If it looks like apple juice, keep drinking. That's how you know you're hydrated.”

RELATED:Mom Drops 93 Pounds After Breaking This Common Habit

Supplement If Needed

And finally, consider supplementing. “Even though this is the lesser of all the evils we've discussed, having micronutrient deficiencies can be mistaken by your body for cravings or for hunger. The right amount of micronutrients helps your body make the necessary hormones. It helps your body do everything. And one of those things is making the hormones you need, supporting your body's ability to do that. So consider supplementation,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Eating on the go can’t be avoided at times—we live busy lives, and many cultures simply don’t support sitting down at a table three times a day. But if you do get a chance to sit down and really focus on your food, it may positively impact your health, weight, and mental wellness. Here are things that happen to your body when you stop eating on the go.


Better Digestion

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Eating on the go can cause stress. “If you are eating while overloaded with stimuli and under stress, your body doesn't know that it's supposed to be digesting,” Carolyn Denton, LN, tells the University of Minnesota Twin Cities. “As you dash out the door in the morning, toast in hand, or eat lunch in front of a computer screen, or when anxiously worrying about the day or experiencing negative emotions tied to a relationship, the message you are giving your body is ‘don't digest.’”

Less Overeating

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Eating without distraction lets you focus on intuitive eating and knowing instinctively when it’s time to stop. If you’re eating while watching TV or on the computer, those signals are harder to notice. Not eating on the go means less mindless snacking and overeating.

Better Relationship With Food

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Food is so much more enjoyable when you can sit down and relax. “Notice the sounds, colors, smells, tastes, and textures of the food and how you feel when eating,” says Harvard T.H. Chan School of Public Health. “Pause periodically to engage these senses.”

Enjoying Food

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Food is meant to be enjoyed and appreciated. Your meals fuel you and can positively impact your health and happiness. By sitting down and enjoying your food without distraction, you can really focus on how it tastes and makes you feel.

Weight Loss

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Eating without distractions can affect how much you eat and help you lose weight. “When you sit down for a meal, you eat more leisurely, which helps you manage your portion size and avoid extra calories,” gastroenterologist Mustafa Al-Shammari, MD, tells Henry Ford Health. “You also tend to chew your food more thoroughly when sitting, which aids digestion.”

Hunger and Fullness Cues

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Sitting down and eating mindfully may impact your hunger and fullness cues. “Hunger isn’t the only thing that influences how much we eat during the day,” Howard E. LeWine, MD, says via Harvard Health. “Attention and memory also play roles. For example, after you start eating, it takes 20 minutes or so before the brain begins to start sending out ‘I’m full’ or ‘I’m not hungry anymore’ signals that turn off your appetite. If you are hurrying or not paying attention, it’s easy to take in many more calories than you need in 20 minutes.”

Nutritious Options

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Making good meal choices is easier when you aren’t running around flustered. “Keep healthy food choices, such as fruits and vegetables, readily available in cabinets, cupboards, and the refrigerator to encourage mindful, healthy eating habits,” says Utah State University.

Expressing Gratitude

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Not eating on the go can encourage a spiritual aspect to your meal times. “Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table,” says Harvard Health. “Silently express your gratitude for the opportunity to enjoy delicious food and the companions you're enjoying it with.”

Satisfaction After Eating

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Acknowledging how nice your meal was leads to less hunger and cravings. “The benefits of mindful eating include making healthier choices, slower rate of eating, awareness of portion sizes, eating less by listening to our bodies hunger and satiety cues, enjoying food more, and increased satisfaction after eating,” Christine McKinney, RD LDN CDE, tells Johns Hopkins. ‘These benefits will also improve glycemic control.”

Healthier Food Choices

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Focusing on your food can encourage better choices. “Mindful eating can reduce your daily calorie intake,” Dr. LeWine says. “By paying attention to what you are putting into your mouth, you are more likely to make healthier food choices. And you will enjoy meals and snacks more fully. That’s a pretty good three-fer!” And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

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FACT CHECKED BY Alek Korab
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.

Want to quell your appetite without taking Ozempic? "In my years of practice, I’ve seen clients able to manage their appetite naturally by means of changing their mindset and how they perceive the idea of dieting," says Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach at E-Health Project. Here are some proven tips from her and other leading experts in the field.


1. View Food as Fuel, Not as an Anti-Stress Regimen

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"First, you want to view food as fuel, not as a reward or anti-stress regimen. Shifting your perspective on food provides deeper insights into what it can provide your body, specifically on recognizing the nutrients each meal provides and how each food contributes to your overall health and well-being," says Gervacio. "Taking this into a positive perspective, practicing gratitude also helps. Cultivate gratitude and acknowledge the effort that went into preparing your meals. This mindset can change the way you think about food and foster a good connection to what you eat.

"There’s also potential for using aromatherapy to reduce appetite. Lemon or citronella scents can potentially help, according to a study," she continues. "I, and some of my clients, use essential oils for different health reasons, so lighting a candle with the mentioned scents may help. You can also choose to chew sugar-free gum strategically. Chewing gum can stimulate saliva production, which not only aids digestion but also provides a sensory distraction that can help suppress appetite."

Related: I Lost 35 Pounds With These 3 Simple Tricks (And I Hate Exercise)

2. Eat When Hungry

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"Eat when hungry," says Blanca Garcia, Registered Dietitian Nutritionist, I am the nutrition specialist at Healthcanal. "An appetite arises simply because you are hungry, there isn’t a special pill or formula that can solve this as naturally as just eating. Having a snack or a meal that is balanced in complex carbohydrates and proteins can just naturally calm your appetite."

3. Eat Foods Full of Protein and Fiber

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"Fiber is a complex carbohydrate that, when eaten, won’t be broken down and absorbed like other nutrients. Fiber actually maintains its form, taking its time to move out of the stomach making a person feel full longer and managing appetite levels," says Garcia.

"Consumption of high fiber foods can assist in feeling fuller longer, these foods include whole grains, beans, lentils, broccoli, artichoke and berries. The recommended amounts are 25 grams for women and 38 grams for men per day," says Yelena Wheeler, MPH, RDN, Registered Dietitian Nutritionist of National Coalition on Health Care (NCHC).

"Protein and fiber are the two greatest allies when it comes to satiety, and having meals rich in them can help manage your satiety during the day," adds Eva De Angelis, Licensed Dietitian Nutritionist and Health and Nutrition Writer at the E-Health project. "Fiber is a complex carb that we cannot digest, but it helps slow down nutrient absorption, providing higher satiety. Likewise, protein takes longer to digest, keeping us full for longer. So having balanced meals high in fiber (think foods like veggies, fruits, whole grains, and pulses) and lean protein (think chicken and turkey breast, lean red meat, eggs, tofu, tempeh, and pulses)."

Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine

4. Drink Water Prior to Your Meal

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"Consuming 1 cup of water prior to your meal may induce the feeling of fullness which in turn would cause one to decrease consumption during the meal," says Wheeler. She adds:

  • "Consumption of Yerba Mate in combination with exercise prior to the meal has shown positive effects on increasing satiety.
  • Consumption of a balanced diet that consists of healthy fats, lean protein and fiber will keep one feeling fuller longer and in turn suppress cravings for simple carbohydrate like foods. Healthy fats such as those from avocados, chia seed and walnuts are recommended to be added.
  • Consumption of ginger and green tea has also shown to suppress appetite in a few small studies.
  • Drinking a small cup of coffee 1 to 3 hours prior to the meal has also been shown to have an effect on appetite hormones and perception."

Related: Fitness Expert Wows With Their Abs And Shares Their Proven Routine

5. Avoid Mindless Snacking

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"When we are hungry, our appetite comes into play, telling us we need nutrients to keep going. When we snack frequently, and often not for hunger but just because, we messed with our hunger and satiety cues, making it harder for us to know when we´re eating for hunger and when for boredom. While hard at first, try mindful eating and follow your hunger cues," says De Angelis.

💪🔥Body Booster: Consider chewing gum when you’re feeling hungry. It stimulates saliva production, which not only aids in digestion but also serves as a sensory distraction to help curb your appetite.

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.

Protein is the building block of muscle and a major player in the game of losing fat – but are you eating enough of it? In a new social media post, online fitness trainer and coach Alexandra (@alexx.fitt), who lost a whopping 50 pounds via diet and exercise, dives into the topic, revealing “4 signs you’re not eating enough protein.” Are you suffering from any of them?


Fatigue and Weakness

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Fatigue and weakness is the first sign, says Alexandra, like if “you don’t feel as strong in the gym or during any physical activity,” she says. “Protein is crucial for muscle growth and repair.”

Brittle Hair, Skin, and Nails

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Brittle hair, skin, and nails is another sign, she says. “Insufficient protein intake can lead to weaker nails, thinning hair, and dry skin.”

Constant Sugar and Carb Cravings

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Constant sugar/carb cravings is the third sign. “This one hits me like a truck,” she maintains. “If I don’t eat enough protein I will overeat on so much sugar but you won’t be satisfied until you get your protein in,” she claims.

Constant Hunger

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Are you constantly hungry? It could be because you aren’t fueling your body with enough protein. “Eating enough protein will keep you fuller for longer and leave you more satisfied,” she claims.

RELATED: 7 Foods That Fill You Up Without Making You Fat

Science Has Found a Link Between Protein and Weight Loss

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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.

Aim for 20 to 30 Grams Per Meal

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How much protein should you aim for? Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, explains that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Protein Helps with Hunger and Fullness

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“For most individuals who are trying to lean out, we want to make sure that your protein intake is high because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, added to Body Network. “It'll also help preserve your muscle mass. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Stick to Lean Fats

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And, if you are trying to lean out, keep your protein lean, making sure the ratio of fat is lower. “Fat just tends to be a more expensive macronutrient. In one gram of protein, there are four calories. In one gram of fat, there are nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories,” explains McMahon.

💪🔥Body Booster: If you want to lose weight and build muscle, make sure to consume 20 to 30 grams of protein per meal, determined by factors such as your gender, activity level, and weight.

Justin Gichaba justin_gichaba
Copyright justin_gichaba/Instagram
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 all the proper steps to get rid of belly fat, but it doesn’t seem to go anywhere? You could be doing more harm than good. Justin Gichaba is a nutrition coach who helps “busy professionals lose 10lb+ fat & gain muscle,” he writes on his Instagram bio. In a new post, he reveals some habits that he thought were helping him blast belly fat when they were doing the opposite. “5 innocent habits that I never realized made me GAIN belly fat, when I was trying to lose belly fat,” he writes.

Sacrificing Sleep to Exercise

Sacrificing sleep to work out is the first no-no. “Chances are it is making it worse. Not getting enough sleep can lead to increased levels of cortisol, a hormone that is associated with belly fat and make it hard to lose fat when in excess. Also, you will decrease your energy throughout the day making it hard to move and burn calories. Make sure to sleep 7-8 hours a night for optimal fat loss,” he says.

Skipping Meals

Young woman looking into the fridge, feeling hungry at night​Unusual Cravings and HungerShutterstock

Skipping meals is another counterproductive habit. “Skipping meals made me binge eat WAY more. I thought by skipping a meal I would eat less calories, but I ended up eating more in the few meals I had to compensate,” he says. “I also was much less adherent to the diet. All in all, it lead to me not losing fat and an impossible diet to stick too for me.”

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

Restricting Food Groups

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,BreadShutterstock

Restricting food groups is not a good idea. “At one point in time, I thought a lot of different carbs were bad. I stayed away from bread, oatmeal, and everything else the carnivore and keto people tell you to never eat,” he explains. “This just made my diet much easier to stick with, leading me to randomly binge eat and end up losing no weight at all. Soon after, I learned that most carbs that are not ultra-processed are just fine for most people and ate more carbs again. When I could include the foods I loved, I then started to lose weight.”

Skipping Dessert

Sweet temptation. Eating delicious creamy dessert.Shutterstock

Don’t skip dessert. “I will NEVER skip dessert again. Dessert is something I was far too accustomed to, so skipping it would give me crazy cravings making it hard to stick with my diet,” he writes. “Once I allowed myself to eat the occasional ice cream or other sweets, it made it much easier to stick with my diet. I also started making yogurt parfaits every night which were extremely healthy but still satisfied my sweet tooth with the dark chocolate.”

Cutting Too Many Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

The final mistake is cutting too many calories. “Cutting close to 1,000 calories was a terrible idea. It made me extremely sluggish, move less, and didn’t speed up my weight loss,” he writes. “Instead, you should try cutting only 300-500 calories at a time. This is much more sustainable in the short and long-term as it combats extreme hunger and the possibility of your metabolism adapting and slowing down.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Coach Reveals Exact Plan to Drop 25 Pounds by Spring Break
Copyright christinestines/Instagram
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.

Do you want to lose weight without starving yourself or obsessing over calories? Christine Stines helps people “break free from the diet cycle, tackle stubborn pounds, & finally see the results you've been craving - without the burnout or overwhelm,” according to her Instagram bio. In a new post, she reveals simple ways she dropped weight. “From 150 to 130 pounds, these are the weird, simple shifts that helped me lose 20 pounds without starving or tracking every bite of food,” she writes.

These Shifts Helped Her Drop 3 Pant Sizes

“If you’ve been feeling overwhelmed or frustrated in your weight loss journey, I get it. This is your love note to remind you- It’s pretty common. There’s an overwhelming amount of information out there that it can be hard to know what to focus on. Let me share some simple shifts that helped me lose 20 pounds and 3 pant sizes—without starving or tracking every bite of food,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

I Ate More

The first thing she did was eat more. “I stopped eating as little as possible and focused on what I ate instead. Turns out, eating the right foods made all the difference for fat burn,” she writes.

I Added More Fiber and Protein to My First Meal

She also increased her protein and fiber intake and “boosted” her first meal. “30g of protein + 7-8g of fiber. This combo helped with satiety, hormone balance, muscle preservation, and metabolism,” she says.

She Got Sunshine in the Morning

She also “got morning sunshine,” she writes. “It’s not just for vitamin D! ☀️ Morning sun helps regulate hormones and sets your circadian rhythm to support metabolism and better sleep,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

She Walked After Meals

She also started getting her steps in. “Walked after meals,” is another habit she mentions. “Even a quick 2-minute walk can lower blood sugar and improve fat loss,” she says.

She Prioritized Sleep

She also prioritized sleep. “I used to stay up till midnight working—until I learned that bad sleep can make you insulin resistant. Now, sleep is non-negotiable,” she writes.

She Started Taking Supplements

She added two “key” supplements. “These helped me stabilize blood sugar, reduce cravings, and burn fat for fuel—game changers!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.