Skip to content
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.

Eat More, Weigh Less: 8 Surprising Reverse Diet Tips

Discover how eating more could be your secret to sustainable weight loss.

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.

Dani_Marenburg_Danni_Patton_mindinmymacros
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.

Have you hit a weight loss plateau despite your best efforts? Nutrition coach Dani Marenburg has a solution: reverse dieting. This counterintuitive approach involves gradually increasing your caloric intake after prolonged dieting, allowing your body to recover from metabolic slowdown. Dani, a double-certified nutrition coach, has guided over 1,000 women through this process, helping them maintain their results and avoid regaining weight.


On her podcast Mindin’ My Macros, Dani explains how reverse dieting works by slowly adding calories back into your diet to reach your maintenance level. This not only helps rev up your metabolism but also supports muscle building when paired with strength training. Whether you've been in a calorie deficit for months or years, reverse dieting can help you break through plateaus and improve your overall health. Here are eight surprising tips to help you eat more and weigh less using reverse dieting principles.

Understanding Reverse Dieting

Dani explains on her podcast, "Reverse dieting is a term for the phase that comes after a deficit period, and we'll get into how to know if it's the right time to enter a reverse diet. But a reverse diet is a process of systematically and slowly adding calories back into your diet on a week-by-week basis or a biweekly basis, and we'll get into that, too, to build back up to your maintenance to maintain overall results from your deficit or to rebuild your metabolism after long periods of undereating."

She further elaborates, "So this is the phase that essentially you will slowly start to eat more to build up to your estimated maintenance. Now, I've already spilled a few reasons why a reverse diet is important to include after a deficit or after you've been undereating for an extended period of time. Number one is it can help to increase your metabolism and eat more without the weight gain or with limiting weight gain."

Who Should Consider a Reverse Diet?

According to Dani, there are three categories of individuals who could benefit from implementing a reverse diet:

  1. Post-Deficit Dieters: If you're concluding a planned calorie deficit, such as a cut or fat loss phase, a reverse diet can help you transition back to maintenance calories.
  2. Long-Term Low-Calorie Eaters: Those who have been on a low-calorie diet for more than four months may benefit from a reverse diet. This includes individuals who have been in a calorie deficit for years.
  3. Negative Biofeedback Experiencers: If you're experiencing negative biofeedback (physical signs from your body), potentially due to under-consuming calories or not meeting your body's nutritional needs, a reverse diet could be beneficial.

Dani explains that biofeedback refers to signals from your body, which she elaborates on later in the discussion. If you fall into any of these categories, a reverse diet might be a suitable approach to improve your overall health and fitness.

How to Implement a Reverse Diet

Dani outlines the reverse diet process, emphasizing a methodical approach to calorie increase:

  1. Focus on Carbs and Fats: The process involves systematically adding calories in the form of carbohydrates and fats.
  2. Avoid Online Macro Calculators: Dani strongly advises against using online macro calculators, as they don't account for crucial factors such as:
    • Lifestyle habits
    • Dieting history
    • Medical history
    • Preexisting conditions
  3. Gradual Calorie Increase:
    • Aim to increase by about 100 calories per week or every other week
    • Adjust based on your body's response
  4. Calorie Breakdown: Understanding macronutrient calorie content is crucial:
    • Carbohydrates: 1 gram = 4 calories
    • Protein: 1 gram = 4 calories
    • Fat: 1 gram = 9 calories (more calorically dense)

By following this systematic approach, you can effectively implement a reverse diet tailored to your individual needs and body responses.

RELATED:I Tried Wegovy for a Year and Here's Why I'm Never Going Back

Track Your Progress

Dani gives us the lowdown on how to pace your reverse diet:

It's not one-size-fits-all. Some folks need to take it slow, while others can ramp up their calories pretty quick. So how do you know what's right for you? It's all about tuning into your body's signals.

Keep an eye on how your clothes are fitting. Are your jeans getting tighter or still comfy? Dani's a big fan of taking measurements too. She thinks it's one of the best ways to track your progress.

Here's a heads up: You might see the number on the scale go up during a reverse diet. But don't freak out! That doesn't automatically mean you're gaining fat. Your body's going through changes as you up your calories, and that can affect your weight in different ways.

The key is to pay attention to how your body's responding and adjust accordingly. That way, you can boost your calorie intake without packing on unwanted pounds

Determine the Length of Your Reverse Diet

Dani tackles this common question head-on. The short answer? It depends on you.

But don't worry, she gives us a handy way to ballpark it:

  1. Start with your current calorie intake
  2. Figure out your estimated maintenance calories
  3. Plan on adding about 100 calories per week

Then, do a bit of quick math. How many weeks would it take to get from where you are now to your maintenance level? That's your rough estimate.

For example, if you're eating 1500 calories now and your maintenance is 2000, you're looking at about 5 weeks (500 calorie difference / 100 calories per week).

RELATED:I Tried the Viral 12-3-30 Workout for 21 Days: Here's My Love-Hate Honest Review

Identifying Your Maintenance Level

So you've been reverse dieting for a while, but how do you know when to call it quits? Dani breaks it down for us:

It's not an exact science. There's no magic number that screams "You're at maintenance!" It's more of a trial and error thing.

Sure, you might have a rough estimate of what your maintenance calories should be. That's great - use it as a general guide. But don't get too hung up on hitting that exact number.

Instead, think of it as your "north star." It gives you a direction, but the real test is how your body responds.

You'll need to pay attention to things like:

  • How your clothes fit
  • Your energy levels
  • Your workout performance
  • How you feel overall

When you're consistently feeling good, your weight is stable, and you're not seeing any unwanted changes in your body composition, that's a good sign you've hit your sweet spot.

RELATED:I’m a Nutritionist, and This Protein-Packed Breakfast Helps Me Shed Pounds and Boost My Metabolism

What to Expect During a Reverse Diet

Dani gives us a reality check about reverse dieting:

First off, don't freak out if you see the scale moving around. It's totally normal, and here's why:

  1. Muscle Gains: If you're hitting the weights (which is a great idea), your body's gonna be all about building muscle now that you're feeding it more. More food means more building blocks for those muscles.
  2. Water Weight: Here's a fun fact - for every gram of carbs you eat, your body might hold onto up to four grams of water. So if you're upping your carbs, you might see a temporary bump in weight from water alone.

Understanding Weight Changes During a Reverse Diet

Dani's dishing out some real talk about what might happen during your reverse diet:

First off, you might've seen those Instagram posts where people are dropping pounds while reverse dieting. Is it possible? Yep, but it's not super common.

Here's the breakdown:

  1. The Lucky 25%: About a quarter of folks might actually lose some weight. This is more likely if you've been seriously undereating. Your body's been in survival mode, holding onto fat, and once you start eating more, it might relax and let go of some of that extra weight.
  2. The Steady 50%: Half of the people pretty much stay the same weight. No dramatic changes either way.
  3. The Slight Gain 25%: Another quarter might see a small uptick on the scale. But remember, this doesn't necessarily mean fat gain.

The takeaway? Everyone's body reacts differently. Don't expect miracles, but don't freak out if you see some changes either way.

The main goal of a reverse diet isn't weight loss - it's about getting your body back to a healthy place where it's getting all the fuel it needs. Any weight changes are just part of the process. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Have you hit a weight loss plateau despite your best efforts? Nutrition coach Dani Marenburg has a solution: reverse dieting. This counterintuitive approach involves gradually increasing your caloric intake after prolonged dieting, allowing your body to recover from metabolic slowdown. Dani, a double-certified nutrition coach, has guided over 1,000 women through this process, helping them maintain their results and avoid regaining weight.


On her podcast Mindin’ My Macros, Dani explains how reverse dieting works by slowly adding calories back into your diet to reach your maintenance level. This not only helps rev up your metabolism but also supports muscle building when paired with strength training. Whether you've been in a calorie deficit for months or years, reverse dieting can help you break through plateaus and improve your overall health. Here are eight surprising tips to help you eat more and weigh less using reverse dieting principles.

Understanding Reverse Dieting

Dani explains on her podcast, "Reverse dieting is a term for the phase that comes after a deficit period, and we'll get into how to know if it's the right time to enter a reverse diet. But a reverse diet is a process of systematically and slowly adding calories back into your diet on a week-by-week basis or a biweekly basis, and we'll get into that, too, to build back up to your maintenance to maintain overall results from your deficit or to rebuild your metabolism after long periods of undereating."

She further elaborates, "So this is the phase that essentially you will slowly start to eat more to build up to your estimated maintenance. Now, I've already spilled a few reasons why a reverse diet is important to include after a deficit or after you've been undereating for an extended period of time. Number one is it can help to increase your metabolism and eat more without the weight gain or with limiting weight gain."

Who Should Consider a Reverse Diet?

According to Dani, there are three categories of individuals who could benefit from implementing a reverse diet:

  1. Post-Deficit Dieters: If you're concluding a planned calorie deficit, such as a cut or fat loss phase, a reverse diet can help you transition back to maintenance calories.
  2. Long-Term Low-Calorie Eaters: Those who have been on a low-calorie diet for more than four months may benefit from a reverse diet. This includes individuals who have been in a calorie deficit for years.
  3. Negative Biofeedback Experiencers: If you're experiencing negative biofeedback (physical signs from your body), potentially due to under-consuming calories or not meeting your body's nutritional needs, a reverse diet could be beneficial.

Dani explains that biofeedback refers to signals from your body, which she elaborates on later in the discussion. If you fall into any of these categories, a reverse diet might be a suitable approach to improve your overall health and fitness.

How to Implement a Reverse Diet

Dani outlines the reverse diet process, emphasizing a methodical approach to calorie increase:

  1. Focus on Carbs and Fats: The process involves systematically adding calories in the form of carbohydrates and fats.
  2. Avoid Online Macro Calculators: Dani strongly advises against using online macro calculators, as they don't account for crucial factors such as:
    • Lifestyle habits
    • Dieting history
    • Medical history
    • Preexisting conditions
  3. Gradual Calorie Increase:
    • Aim to increase by about 100 calories per week or every other week
    • Adjust based on your body's response
  4. Calorie Breakdown: Understanding macronutrient calorie content is crucial:
    • Carbohydrates: 1 gram = 4 calories
    • Protein: 1 gram = 4 calories
    • Fat: 1 gram = 9 calories (more calorically dense)

By following this systematic approach, you can effectively implement a reverse diet tailored to your individual needs and body responses.

RELATED:I Tried Wegovy for a Year and Here's Why I'm Never Going Back

Track Your Progress

Dani gives us the lowdown on how to pace your reverse diet:

It's not one-size-fits-all. Some folks need to take it slow, while others can ramp up their calories pretty quick. So how do you know what's right for you? It's all about tuning into your body's signals.

Keep an eye on how your clothes are fitting. Are your jeans getting tighter or still comfy? Dani's a big fan of taking measurements too. She thinks it's one of the best ways to track your progress.

Here's a heads up: You might see the number on the scale go up during a reverse diet. But don't freak out! That doesn't automatically mean you're gaining fat. Your body's going through changes as you up your calories, and that can affect your weight in different ways.

The key is to pay attention to how your body's responding and adjust accordingly. That way, you can boost your calorie intake without packing on unwanted pounds

Determine the Length of Your Reverse Diet

Dani tackles this common question head-on. The short answer? It depends on you.

But don't worry, she gives us a handy way to ballpark it:

  1. Start with your current calorie intake
  2. Figure out your estimated maintenance calories
  3. Plan on adding about 100 calories per week

Then, do a bit of quick math. How many weeks would it take to get from where you are now to your maintenance level? That's your rough estimate.

For example, if you're eating 1500 calories now and your maintenance is 2000, you're looking at about 5 weeks (500 calorie difference / 100 calories per week).

RELATED:I Tried the Viral 12-3-30 Workout for 21 Days: Here's My Love-Hate Honest Review

Identifying Your Maintenance Level

So you've been reverse dieting for a while, but how do you know when to call it quits? Dani breaks it down for us:

It's not an exact science. There's no magic number that screams "You're at maintenance!" It's more of a trial and error thing.

Sure, you might have a rough estimate of what your maintenance calories should be. That's great - use it as a general guide. But don't get too hung up on hitting that exact number.

Instead, think of it as your "north star." It gives you a direction, but the real test is how your body responds.

You'll need to pay attention to things like:

  • How your clothes fit
  • Your energy levels
  • Your workout performance
  • How you feel overall

When you're consistently feeling good, your weight is stable, and you're not seeing any unwanted changes in your body composition, that's a good sign you've hit your sweet spot.

RELATED:I’m a Nutritionist, and This Protein-Packed Breakfast Helps Me Shed Pounds and Boost My Metabolism

What to Expect During a Reverse Diet

Dani gives us a reality check about reverse dieting:

First off, don't freak out if you see the scale moving around. It's totally normal, and here's why:

  1. Muscle Gains: If you're hitting the weights (which is a great idea), your body's gonna be all about building muscle now that you're feeding it more. More food means more building blocks for those muscles.
  2. Water Weight: Here's a fun fact - for every gram of carbs you eat, your body might hold onto up to four grams of water. So if you're upping your carbs, you might see a temporary bump in weight from water alone.

Understanding Weight Changes During a Reverse Diet

Dani's dishing out some real talk about what might happen during your reverse diet:

First off, you might've seen those Instagram posts where people are dropping pounds while reverse dieting. Is it possible? Yep, but it's not super common.

Here's the breakdown:

  1. The Lucky 25%: About a quarter of folks might actually lose some weight. This is more likely if you've been seriously undereating. Your body's been in survival mode, holding onto fat, and once you start eating more, it might relax and let go of some of that extra weight.
  2. The Steady 50%: Half of the people pretty much stay the same weight. No dramatic changes either way.
  3. The Slight Gain 25%: Another quarter might see a small uptick on the scale. But remember, this doesn't necessarily mean fat gain.

The takeaway? Everyone's body reacts differently. Don't expect miracles, but don't freak out if you see some changes either way.

The main goal of a reverse diet isn't weight loss - it's about getting your body back to a healthy place where it's getting all the fuel it needs. Any weight changes are just part of the process. 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.

So, you want to lose weight. Most people will tell you that to do so, you need to start counting calories and ensuring you are eating in a caloric deficit. Not true claims one weight loss warrior, who lost a whopping 160 pounds and changed her life. In a new viral video, Amber Clemens (@amber_c_fitness) offers nine alternatives to calorie counting. “You want to lose weight but don't want to count calories. Here are nine things to do that will help put you in a calorie deficit.” Here is what you can do to lose weight without doing math; we also asked for the opinion of a Board Certified Sports Dietitian.


Amp Up Your Protein Intake

@amber_c_fitness

9 things that can help you lose weight that have nothing to do with counting calories. #weightloss #weightlosstips #easyweightloss #beginnerweightloss #beginnerworkout #caloriedeficit

Number one, eat more protein. “Protein is a macronutrient that takes the longest to digest, so it keeps you fuller for longer and helps maintain your muscle mass,” says Clemens. According to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, protein needs depend on body size, gender, and 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.

Cook Your Meals

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

“Number two, cook at home more often,” instructs Amber. “The amount of hidden calories in some fast food or take-out food is astronomical. Trust me.” Studies confirm that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Related: The Best Foods to Eat Before and After Fasting, According to Dave Asprey

Get More Steps In

Woman walking in the park with bottle water in summer health care concept.Shutterstock

Number three, walk more, she suggests. “Walking is sustainable. Most everyone can do it. Give yourself a step goal and stick to it.” Science, including a 2018 study published in the journal Obesity, supports that walking 10,000 steps a day promotes weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine have linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with a more negligible risk of heart disease, heart failure, and strokes.

Reduce Liquid Calories

Soft drinksShutterstock

“Four, reduce or cut out liquid calories. They add up very, very fast,” she says. Soft drinks, sugary coffee drinks, juice, and even smoothies are examples of liquid calories.

Amp Up Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number five, eat more fiber-rich foods, fruits, veggies, high-fiber wraps, things like that,” says Amber. “Fiber, along with protein, will help keep you fuller for longer and is crucial for proper gut health.”

Lift Weights

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

“Number six, lift weights multiple times per week. Having more muscle in your body requires your body to burn more calories to maintain it. Plus, just having muscle on your body is beneficial in so many ways,” says Amber. The Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It can also help you:

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

Make Food Swaps

Zucchini raw vegan pasta with avocado dip sauce, spinach leaves and cherry tomatoes on plate. On dark background. Vegetarian healthy foodShutterstock

Number seven, make easy food swaps. “I have a bunch of examples of these on my page. Just swapping out a few ingredients can automatically save you a lot of calories,” she says. This could be swapping out pasta for zucchini noodles or chickpea pasta, white bread for whole grain, or using Avocado Oil spray instead of Olive Oil.

Sleep More

Sleeping,sleep,snooze,bed,asleep,night,dreamShutterstock

“Number eight, get more sleep,” advises Amber. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Eat Smaller Portions

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“And number nine, eat smaller portions,” she concludes. For example, if you go out to eat at a restaurant, try to eat half your meal and take the rest home instead of trying to clean off your plate.

💪🔥Body Booster: Instead of restricting your diet, focus on adding things like protein and fiber. Also, try swapping out unhealthier ingredients with similar ones that offer more nutritional value.

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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.


Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

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

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 with some easy, expert-backed tips? Cori Lefkowith is the founder of Redefining Strength and is devoted to helping people get in shape no matter their age. In a new YouTube video, she reveals a few of her simple tricks for losing weight fast. “Stop believing that losing weight and maintaining your results has to be a full-time job because it doesn't. And the more we act like it has to be, the more we're ultimately sabotaging ourselves. We're just creating unsustainable habits that, while they may yield some fast initial results, also lead to a quick plateau and us just regaining the weight and even more,” she says in the clip. “To help you stop this extreme dieting cycle, I'd found myself personally caught in for years. I wanna share five weird but extremely effective weight loss tips to help you build your leanest, strongest body ever.”


1. Stop Trying So Hard to Lose Weight

Her first trick is one of the “oddest sounding weight loss tips ever,” she admits in her post. “Stop focusing on losing weight. That goal weight you have in mind that you've tried countless times to get back to is actually stopping you from losing weight,” she says. “It's causing you to eat less as you train harder, which doesn't make you actually lose fat any faster. Our singular focus on that scale and that number changing leads to burnout and metabolic adaptations that make each weight loss attempt harder and harder.

Measure Success by Non-Scale Victories

“Instead, we need to focus on multiple ways of measuring success and even step away from the scale for a bit because it isn't that number on the scale we're truly after. It's how we feel at that weight that we want back. And that feeling isn't attached to the number. It's how energized we felt,” she says. “Focusing only on that number being our only measure of progress often leads to us giving up on habits that are working habits that would yield the results we want if we gave them time because the scale doesn't really show us true fat loss happening, especially as we retain and even gain muscle.” She recommends using how your clothes fit, progress pictures, and measurements instead. “We need to celebrate the other signs of success such as improved energy, better sleep, crushing our workouts, and inches being lost that show us the habits are working.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

2. Build Your Diet Based on Meals You Live

The next weird tip, and it's more a way of thinking about how to make diet changes, is to build your diet based on meals you love,” she says. “When we think about adjusting our diet, we go to all the foods we can't have and then find diet meals we now need to make. This makes us honestly often feel deprived and really not enjoy our lifestyle. It makes us dream of going back to what we were doing, and this is why the changes don't stick. We don't evolve our diet to match our needs and goals.”

Tweak Your Meals to Make Them Healthier

“Instead of focusing on diet meals, take meals you already eat and love and find ways to adjust them to match your goals,” she says. If you love pizza, she recommends finding ways to add protein or adjust the portion. If you are a pasta lover, either add more protein or swap regular pasta for chickpeas or lentils. “Take the dishes you ultimately want to enjoy and find ways to tweak them so you don't feel like everything you love is being cut out or that your meal prep and cooking habits all of a sudden have to shift so dramatically you're miserable. Stop making yourself extra miserable, trying to overhaul your diet completely.”

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

3. Cut Back on Cardio

“The third tip is something some of you may hate here and others may love: Cut back on the steady state cardio,” she says. “If you love running or cycling, I'm not telling you not to do it, but if you've been struggling to lose weight and see the muscle definition you want, you may want to cut back on your mileage for a bit or really acknowledge the cost of doing this cardio and make massive changes to your strength workouts and diet to account for this. For those of you who refuse to cut back on the cardio, slow down your strength workouts. Lift heavier with lower reps and longer rest periods while increasing your protein more than you want to. And even deprioritize your endurance sports to focus on your lifting when you're freshest.”

Instead, Focus on Building Muscle

“For those of you who are thinking, I don't like cardio, but it's always helped me lose weight in the past. Think about that statement. You are here because you need to lose weight again. So, as a long-term strategy, cardio didn't work. Part of the reason is that we've always used it to try to out-exercise our diet instead of making dietary changes, but also because we haven't really built muscle, and we've even lost it in the process of eating less. As we try to burn more, this negatively impacts our metabolic rate and how many calories we burn, not only in our workouts but at rest. And the more calories we burn at rest, the more muscle we have, the more toned we look, and the easier our results will be to maintain. So instead of turning to cardio, focus on strength workouts, whether you challenge yourself with body weight sessions or hit the gym to lift, focus on building muscle,” she explains.

RELATED:Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

4. Don’t Always Be on a Diet

“This next tip was one of the weirder realizations for me, but also why I feel I'm able to stay leaner all year round: Stop acting like the person always on a diet. When we're working to lose weight, we can feel like the friend who can never eat out. We can feel weird at parties or celebrations. We can feel like we have to avoid the baked goods at our work or office lunches. We can feel a bit like we have to isolate ourselves and not really have fun. No wonder most of us dread making diet changes and ultimately fall off the healthy habits we're trying to build. But we often do this because we feel this need to be perfect, to eat clean based on what someone else told us a healthy diet should look like. We also don't own who we are, our current lifestyle, or what we want our lifestyle to look like ultimately. We approach habit changes as being these very set things we have to do in one rigid form instead of finding ways to implement them to match what we need,” she says.

Instead, Practice Moderation

“If your friend invites you out to dinner at your favorite restaurant, instead of saying no, instead of trying to deprive yourself of a meal you love, plan it in. Maybe you go for a lower calorie and higher protein earlier in the day to have flexibility at that meal instead of feeling like you've ruined the day. Just focus on that portion control and getting right back into your healthy habits the day after, too. Don't let that dinner become multiple meals. If you love the baked goods someone surprised you with at work, maybe you have one, but instead of feeling guilty for it so that you end up eating ten or forgetting about the rest of your healthy meals the rest of the day, just enjoy it and even adjust your other meals to create a balance,” she says.

RELATED:Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

5. Take More “Movement Snacks”

The final tip that she “found to be super key in not only achieving amazing body recomposition but sustaining it over the course of the year is to take more movement snacks,” she says. “I think so often we put this emphasis on working out and working out intensely over just moving more. But the more active we are, the more we want to be active and the more active we want to be. Often, the more we wanna do other healthy habits that support the fact that we feel good, the more we do, the more we do.”

The More You Move, the Less Likely You Are to “Indulge in Mindless Eating”

“Throughout the day, include movement, snacks, and getting up and doing something, even if it's just for a minute or two. Listen to a song or quick podcast and walk around your office. Get up and stretch to reverse, sitting hunched over. Get up between episodes of your nightly TV show and go roll out or even wash the dishes quickly. Do a quick post-dinner walk, but get up and move around,” she suggests. “The less we're just seated, bored, lazing around doing nothing, the less likely we are to indulge in mindless eating. And often, a big habit we have to break on top of the benefits of moving more is mindless eating. Especially the desire to eat late at night while watching TV. However, just trying to willpower our way through this desire can often lead to losing the battle when stressed because we haven't shifted our patterns or environment. That's why these movement snacks can be so key. We aren't focusing on what we shouldn't be doing. We're focusing on something good. We want to do this mindset shift in focus to help us feel positive or feel like we're fighting something.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you looking for some easy but effective weight loss tips? MishLove is a weight loss enthusiast who “lost 80 pounds naturally” and regularly shares tips on how she did it. In a recent viral video, she discusses how to lose weight fast. “I lost 80 pounds. I've been able to keep it off for three years,” she says. “I'm going to show you what I did at the beginning of my journey to get fast results, to keep me motivated to lose 80 pounds and keep it off for three years.”


Create a Weekly Food Plan

The first tip is to create a weekly food plan. “You need to know exactly what you're going to eat for the entire week. You need to know exactly what you're going to eat every single day, Monday through Friday, from your dinner to your snack, to your lunch, if you're going to make another snack dinner, how much water you're going to drink, if you're going to drink any tea,” she says in her post. She doesn’t prep meals, but she still makes sure she knows what she will eat and has everything she needs to make it. “Stick to the script, and I promise you it's going to work. If it's not on the list for that day, you do not eat it. Period. Point blank.”

Stop Eating When You Are Full

Tip number two is to stop eating when you are full. “No more overeating when you are full. You save it for later and go about your day,” she says. “I don't care how much your body craves it. Do not eat the food. Save it for later. You're not starving yourself. Once your body is satisfied, you're done.”

RELATED:I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

Stop Eating Empty Calories

Tip number three is to stop eating empty calories. “Stop eating things that are low in protein, low in fiber, high in bad carbs, high in sugar. Eat intentionally. Eat things that are low in sugar, high in protein, high in fiber, and have no bad carbs. They are a little bad carbs and a little processed foods. Eat things that are going to help you on your fitness journey, such as a high fiber, high protein diet, which is going to take your weight loss journey to the next level,” she says.

4. Move Your Body More

Tip number four is moving your body more. “The perfect weight loss duo is eating less than what you're currently eating now and moving your body more than what you're currently doing. Now, those two together are going to take your body to the next level a lot faster than just doing, working ou,t or just eating properly. You want to do them together,” she says.

Drink Apple Cider Vinegar Drink in the Morning

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

“Tip number five is going to be drinking this every single morning on an empty stomach,” she says. It consists of six ounces of water, two tablespoons of apple cider vinegar, a hint of cayenne pepper, and half a lemon. “It is not gonna taste that good, but it's amazing for your gut,” she says. “It's going to help you with bloating, and it aids in weight loss. So drink that every single morning. I was very consistent with drinking when I first started my weight loss journey. That's going to take you to another level, trust me. Please be consistent with that.”

RELATED:10 High-Fiber Foods That Can Flatten Your Belly in 2 Weeks

Stop Drinking Sugary Drinks

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

Tip number six: stop drinking sugary drinks. “I was very good at this in the beginning. I always read the back of the labels of the drinks, and if there were anything more than five grams of sugar in them, I would not drink it at all. It was just way too much. Even now, to this day, I really do not drink anything that has more than five grams of sugar. For one, it is just way too sweet for me now. But reduce your sugary drink intake dramatically.”

Reduce Condiment Intake

Tip seven: you're reducing your intake of condiments that are high in sugar and high in calories. “For example, if you want barbecue sauce and you want to do Sweet Baby Ray's barbecue sauce with no sugar,” she says. “You're going to have to start looking at the labels and seeing how much sugars are in these sauces and how many calories because they do add up. Also, do not drown your salads in ranch or whatever salad dressing you're using. Your salad should not be white.”

Only Eat When You Are Hungry

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Tip eight is understanding that it is okay to eat only when you are hungry. “Some days, you're going to want all your meals and all your snacks you have planned out. And then, some days you're only going to want two meals and one snack. Both days are okay. Do not force yourself to eat. But what you don't want to do is starve yourself. You never wanna miss out on a meal because you're trying to save calories,” she says. “All that's going to do is create a negative weight loss experience, and then you're going to gain the weight back.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Start the Day with a High Protein Meal

A close up of soft boiled eggsShutterstock

Tip number nine is starting your day off with a high-protein meal. “It's going to keep you full longer. It was a staple when I first started. I do it now to this day. You want to make sure that your eating protein in the morning is going to keep you full. So, just carbs are not going to do it. Just fiber is not going to do it. Eat some protein,” she says.

Drink Ginger and Mint Tea Daily

Her last tip is to drink ginger and mint tea every single day. “Trust me, it's amazing for your skin, amazing for your gut. You can drink it multiple times a day, or you can just drink it once a day, but drink it after a meal, and you're going to feel great right after,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
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.

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

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

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

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

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

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

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

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

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

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

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

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

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

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

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

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

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

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

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/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.

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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