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Don’t Believe These Weight Loss Myths, Warns Sadie Rigby

The fitness trainer gets real about burning fat and building muscle.

FACT CHECKED BY Christopher Roback
Sade_Rigby_sadieactive5
FACT CHECKED BY Christopher Roback

Getting started on your fitness journey can seem overwhelming. After all, there are so many workouts to choose from, and there is conflicting information on the best way to lose weight and burn body fat. Sadie Rigby is a social media influencer and personal trainer and is committed to encouraging a “strong, not skinny” approach to health. In her many viral posts, she attempts to bust common myths so that people can become the strongest version of themself. In a new Instagram post, she busts one of the biggest fitness myths.


Myth: You Need to Do Cardio First to Lose Weight, Then Weight Training

Sade_Rigby_sadieactive3sadieactive/Instagram

Here is the fitness question Sadie gets asked all of the time: Do you need to do cardio first to lose weight and THEN do weight training?

Lifting Weights Boosts Metabolism Even After Your Workout, She Says

Sadie_Rigby_sadieactive1sadieactive/Instagram

The answer is no, she says. “Weight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles.”

It Will Help You Target Fat Loss While Maintaining Muscle

Sade_Rigby_sadieactive2sadieactive/Instagram

“Doing a good amount of weight training helps you specifically target fat loss while maintaining lean muscle,” she continues. “You could run on the treadmill and burn some calories, or you could lift weights and cause your body to burn energy and lean out all day!”

RELATED:What to Eat in a Restaurant for Fat Loss

Cardio, on the Other Hand, Burns Calories

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

Sure, you can blast calories on the treadmill or elliptical. “Doing a lot of cardio burns calories and not necessarily fat,” she points out.

It Can Cause Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“It can also cause loss of muscle. Losing muscle means that as you lose weight, you will continue to have a ‘soft’ physique, not the athletic one you were hoping for. And worse, less muscle means less metabolically active tissue, strength, bone density, and more!” she continues.

Her Suggestions: Make Weight Training Your Primary Focus

Barbel weights in gymShutterstock

“Whatever your goals may be - fat loss, muscle gain, change in physique or just a healthy lifestyle - I would recommend making weight training your primary focus!” she concludes. “It will boost your metabolism, enhance your muscle mass, improve your balance and mobility, increase your bone density, and so much more!”

RELATED: 7 Ways to Accelerate Your Metabolism Naturally

There Are Lots of Benefits to Strength Training

Sade_Rigby_sadieactive4sadieactive/Instagram

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Add Incline if You Do Cardio

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

If you are going to do cardio, like walking, add some resistance by doing so on an incline, which burns more calories than walking fast –- or even running – on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: Strength training is the best workout to maximize fat loss and tone muscles.

More For You

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.

Getting started on your fitness journey can seem overwhelming. After all, there are so many workouts to choose from, and there is conflicting information on the best way to lose weight and burn body fat. Sadie Rigby is a social media influencer and personal trainer and is committed to encouraging a “strong, not skinny” approach to health. In her many viral posts, she attempts to bust common myths so that people can become the strongest version of themself. In a new Instagram post, she busts one of the biggest fitness myths.


Myth: You Need to Do Cardio First to Lose Weight, Then Weight Training

Sade_Rigby_sadieactive3sadieactive/Instagram

Here is the fitness question Sadie gets asked all of the time: Do you need to do cardio first to lose weight and THEN do weight training?

Lifting Weights Boosts Metabolism Even After Your Workout, She Says

Sadie_Rigby_sadieactive1sadieactive/Instagram

The answer is no, she says. “Weight training is your #1 tool for targeting fat! This is because it boosts your metabolism while forcing your body to cling to its muscle! So this means even after a weight lifting workout, you are still burning a higher amount of energy for 12-24 hours after your workout as your body repairs your muscles.”

It Will Help You Target Fat Loss While Maintaining Muscle

Sade_Rigby_sadieactive2sadieactive/Instagram

“Doing a good amount of weight training helps you specifically target fat loss while maintaining lean muscle,” she continues. “You could run on the treadmill and burn some calories, or you could lift weights and cause your body to burn energy and lean out all day!”

RELATED:What to Eat in a Restaurant for Fat Loss

Cardio, on the Other Hand, Burns Calories

Group of Six Athletic People Running on Treadmills, Doing Fitness Exercise. Athletic and Muscular Women and Men Actively Workout in the Modern Gym. Sports People Workout in Fitness Club. Side ViewShutterstock

Sure, you can blast calories on the treadmill or elliptical. “Doing a lot of cardio burns calories and not necessarily fat,” she points out.

It Can Cause Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“It can also cause loss of muscle. Losing muscle means that as you lose weight, you will continue to have a ‘soft’ physique, not the athletic one you were hoping for. And worse, less muscle means less metabolically active tissue, strength, bone density, and more!” she continues.

Her Suggestions: Make Weight Training Your Primary Focus

Barbel weights in gymShutterstock

“Whatever your goals may be - fat loss, muscle gain, change in physique or just a healthy lifestyle - I would recommend making weight training your primary focus!” she concludes. “It will boost your metabolism, enhance your muscle mass, improve your balance and mobility, increase your bone density, and so much more!”

RELATED: 7 Ways to Accelerate Your Metabolism Naturally

There Are Lots of Benefits to Strength Training

Sade_Rigby_sadieactive4sadieactive/Instagram

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Add Incline if You Do Cardio

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

If you are going to do cardio, like walking, add some resistance by doing so on an incline, which burns more calories than walking fast –- or even running – on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: Strength training is the best workout to maximize fat loss and tone muscles.

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.

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”


Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

Senior woman with gray hair holding weight machine to balance weight loss screaming proud, celebrating victory and success very excited with raised armsShutterstock

“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.


Myth 1: Hot Workouts Are More Efficient for Weight Loss

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

The first myth she wants to bust? Hot workouts are more efficient for weight loss. “I know a lot of you guys love this. I'm not trying to take this away from you. If you love it, fantastic. But if we're talking about efficiency and fat metabolism, they're far less effective because the room is so hot,” she explains.

Working Out in Cooler Environments Make You “More Metabolic”

Photo of attractive concentrated woman 20s in tracksuit squatting near sport mat during workout on boardwalk at seasideShutterstock

She explains that “there is a lot of research that shows us a cooler, colder, ambient temperature, makes us more metabolic,” and activates fat in a way that helps you burn more overall fat. “Hot workouts not only don't burn more fat, but in fact they make your workout far less effective because you are stressing the body from the outside in, which can fatigue us. Meaning we engage in less physical exertion where you want that heat to come from the inside out via physical activity and physical exertion.”

The More Hydrated You Are, the More You Will Detox

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

She also explains that “the better hydrated you are, the better those organs can do their job of detoxifying you. So dehydration is also counterintuitive to fat metabolism, detoxification, hydration and cooler temperatures are going to be far more effective.”

Myth 2: Fasted Cardio Burns More Fat

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

There are lots of weight loss myths circling about that could be preventing you from losing weight. Jillian Michaels is a fitness expert and star of The Biggest Loser. In one of her viral video she debunks four key weight loss myths. “This video is gonna address a bunch of your questions all under one umbrella. That umbrella being weight loss myths. Now, I can't tackle them all. There are so many of them, but I'm gonna tackle some of the more predominant ones,” she says.

Here Are the Workouts That Burn the Most Calories

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

She adds that “the fitness techniques that burn more fat are not actually steady state cardio at all,” and instead are resistance training, HIIT training, plyometric training, all of which “burns more calories, more calories when you're doing it, more calories when the workouts are over,” she explains. “Burning fat is a matter of burning through energy stored in the fat cells, so we wanna use more overall energy. We just do, period.”

Myth 3: Carbs and Fat Make You Fat”

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Her next on the “myths and fallacies” list? “That carbs make us fat. Fat makes us fat. This isn't true,” she says. “Now, it is well known that processed junk food can make us fat because it leads to overeating. It has no nutrient content. And yes, it can throw off your biochemistry, your metabolism because it's releasing a ton of insulin and just screwing up your metabolism, which is connected to, in large part, based upon your hormone balance. So these foods throw your hormone balance out of whack.”

Instead, Eating in a Calorie Surplus Makes You Fat

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Overall calories determine your weight. And as I've said, many times, health and weight don't inherently intersect. We want them to,” she says. For example, an avocado has lots of healthy fat, “micronutrients, the vitamins in the minerals, it's really healthy food. It's also a calorie dense food, an energy rich food. If you eat too many avocados, no matter how many nutrients they have, you'll store the excess energy in them as fat,” she points out.

Avoid Diets But Cut Out Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“The ultimate goal of weight loss, having nothing to do with counting macros, having nothing to do with going carb free, having nothing to do with cutting out fats,” she says. “Do I want you eating great quality food? Of course I do. I want you to cut out the processed flour, those refined grains, the white sugar.”

Myth 4: Food Timing

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Lastly she tackles food timing. “I'm sure you guys have heard, ‘Don't eat at night. Don't eat in the morning. Eat small meals all day. Eat one meal a day. OMAD fast.’ It just, it doesn't stop, right? Food timing and weight loss, it's not connected. It isn't, it's not connected.”

She Eats for 12 Hours and Fasts for 12

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

The only way timing is really related to weight loss is “if you skip meals,” she says. “It can cause overeating. So the food timing impacts your calorie consumption. That is the only relation, the only one to food timing really.” She herself eats every three and a half hours, usually fasting for 12.

New diet restriction and stress concept. Portrait of young frustrated woman with a green measuring tape around her mouth isolated gray background. Human face expression emotion. Healthy lifestyle
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

There are so many diets, weight loss strategies, and lifestyle plans being touted by experts, influencers, and weight loss warriors sifting through all the information can be overwhelming and downright confusing. Unfortunately, there are lots of weight loss claims that are downright false, according to nutritionists. Here are 20 weight loss myths debunked by Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest, and Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table.


Myth 1: Exercise Is the Key to Weight Loss

Man running on treadmill during medical test and medic in white uniformShutterstock

“While exercise is great for heart health and great for mood, the research does not support that it is the magic bullet for weight loss. In fact, the research states that it has an impact on weight maintenance – keeping off those pounds – rather than losing them,” explains Gomer.

“I believe that a few things are at play here. For many, exercise can increase hunger because the body is trying to keep homeostasis (all things even), and when calories are burned, appetite hormones can be raised. There is also a psychological component of working out hard, so I deserve to eat a treat.”

Myth 2: All That Matters for Weight Loss Is Calories In Vs. Calories Out

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

“All that matters for weight loss is Calories In/Calories Out, so to lose weight, eat less and exercise more. It’s just a numbers game,” is a total myth, says Gomer. “That would be a true statement if we were the bank. This means you make a deposit/you take a withdrawal. You know exactly what those results will be. The difference between a bank and a human is that we are complicated physiological beings. Our bodies do not treat calories as the same units of energy when we eat, and certainly, we don’t respond to food in the same way,” she says.

Gomer says to think about 100 calories of broccoli, salmon, bread, candy, and orange juice. “Individuals can have extremely different reactions to 100 calories of these foods. Based on those reactions, it will make it easy or impossible to eat a meal that will encourage weight loss. While calories may matter, they are not all going to have the same effect on our weight loss goals,” she explains.

Myth 3: My Inability to Lose Weight Is Genetic

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

“Everyone in my family is overweight, so my inability to lose weight is genetic,” is another myth you shouldn’t believe, says Gomer. “While genetics may play a very small role in a person’s ability to lose weight, they say that genetics loads the gun – BUT – lifestyle pulls the trigger,” she points out.

“This means that a person’s lifestyle is the key to their weight loss success – not their parents. Chances are, you were raised accustomed to eating certain foods in a certain way and manner. Those foods we grew up with and how our family used foods on a day-to-day basis (including what foods, when, and how) make more of a case to the eating familial history being repeated into adulthood. If we were given food as a reward or denied as punishment, the habit of using food can stick with us and create weight loss barriers into adulthood.”

Myth 4: Moderation Is the Key to Losing Weight

Contrasting large and tiny food portions of SpaghettiShutterstock

“Moderation is the only way weight loss can work” is simply not true, Gomer maintains. “Moderation almost never works. Before Big Tobacco took control of processed foods in the 1980s, we ate real foods. After Big Tobacco applied the Addiction Business Model to processed foods, millions of people were no longer eating real food. They were eating addictive food-like substances,” she said.

Myth 5: Food Isn’t Addictive. Just Eat Less

sugar cubes on black backround. Sugar is unhealthy nutrition and leads to obesity, diabetes, dental careShutterstock

“Food isn’t addictive. We need it to live. Just eat less,” is another myth that needs to be busted, says Gomer. “Research clearly shows evidence of addictive substances that have been intentionally placed in foods to hijack our brain chemistry. They include sugar, which hits the dopamine response; flour, which hits serotonin; gluten, excessive salt, and dairy, which are opiates; processed fats, which hit the cannabis response; and caffeine, which hits dopamine. All the other additives may also produce addictive responses in our brains,” she explains.

Myth 6: Protein Bars, Shakes, Meal Replacements, and Supplements Will Help Me Lose Weight

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

No, processed, packaged junk foods like protein bars, shakes, meal replacements, and supplements won’t help you lose weight. “All these types of foods are processed foods. From 1970 to 1997, a pound of processed foods per person per day, a 37% increase, proved that neuromarketing is effective, and it has led to epidemics of diabetes, obesity, heart disease, stroke, cancer, memory loss, and learning disabilities,” she says.

“Protein bars and shakes are marketed as weight loss helpers. They are the opposite. In many cases, they are loaded with sugar, artificial sweeteners, additives, and other addictive substances. We are sold by marketing, but many bars are really dressed-up candy bars.”

Myth 7: Eating Fat Will Make Me Fat

Oil,Cooking,Oil,Synthetic,fatShutterstock

“Fat will make you fat. Avoid all fat when possible” is a rule you should never follow. “Yes, some fats are a real weight loss nightmare. The worst offenders are the highly processed vegetable seed oils, which do, in fact, cause inflammation and poor health outcomes,” says Gomer. Fats to avoid?

“Avoid processed vegetable seed oils below as much as possible (at least when cooking at home) because they are horrible for health. These industrial oils raise our omega-6-to-omega-3 fatty acid ratios, which can harm the heart and the gut. These seed oils are unstable, oxidize easily, and contain harmful additives. They are derived from GMOs (Genetically Modified Crops). When these oils are repeatedly heated, even more toxic byproducts are created. They also aggravate the gut by being pro-inflammatory and can be responsible for bloating/gas symptoms. Look at the ingredient list on the package and see if they are lurking there,” she says.

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

Myth 8: You Need Willpower to Lose Weight

Choosing between apple and donutShutterstock

If you are thinking, “All I need is more willpower, and I will lose weight,” think again. “The frontal lobe, which has rational thoughts and acts normally, knows when and how to stop or avoid eating unhealthily. However, processed foods produce neuro-stimulation, and the limbic system takes over by stressing and creating an inability to stop rational thinking and then using the food as a drug,” says Gomer.

Myth 9: I Need to Try Harder to Lose Weight

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

And, if you are thinking: “I need to try harder to lose weight. I’m just weak-willed,” you should also do a reset. “Food neuromarketing creates powerful stimulation. One of the most powerful stimulations is availability. Constant exposure and availability to highly processed and addictive food at home, at work, while traveling (think rest stops), vending machines, food outlets, and social situations. The barrage of food constantly queues the addictive behaviors that make the frontal lobe unable to cut the brakes and make healthy decisions,” Gomer says.

Myth 10: I Can’t Lose Weight Because I Eat too Much

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

If you think you can’t lose weight because you just eat too much, you are wrong. “Overeating is the old paradigm. The new thinking around overeating is food addiction,” says Gomer. Instead of defining overeating as a lack of willpower or gluttony, they haven't yet hit rock bottom, exercise, and just figure out your calories in / calories out, and plain self-sabotage, she suggests looking at food addiction for what it is – “we have the wrong diagnosis, dieting is a horrible, destructive mismatch, people need a lot of support (much more than they are currently given), these people have cognitive impairments and kidnapped mirror neurons because of their food addiction,” she continues.

“Neuro-marketers stress you to make you crave and buy addictive food. We need to fight back and release the hold on our brains by protecting and restoring our mirror neurons, by not letting stress hit our limbic system, and by keeping our frontal lobe from rational, healthy thought. The shift can be made to take our brain chemistry back and own our hope, control, and behaviors around food, but it needs to be done in a community support system that provides calm and loving energy.”

Myth 11: The Scale Is the Best Way to Measure Progress

Female leg is stepping on white scales at homeShutterstock

Many people use the scale to measure progress, but it might not be the best way, explains Gomer. “The scale is one measure, but it has its limitations,” explains Gomer. “Getting on the scale provides the weight of the moment. That weight includes fat, muscle, and fluid. Many things can influence those numbers – especially the fluid part. So extra exercise – some stress (albeit positive) for the body – can cause the scale to go up a bit. Eating a carb-heavy / salty meal – can also cause a weight shift up. Relying on the scale for real feedback can be very misleading. It’s one measure but so are how clothing fits and how a person is feeling to determine if their weight loss is going in the right direction.”

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

Myth 12: If I Balance My Hormones, I Will Lose Weight

Portrait of stressed young housewife in modern kitchenShutterstock

All I need to lose weight is to balance my hormones. Yes and No. While hormones do play a significant role in weight loss success or struggle, it’s not the only factor.

Myth 13: If I Follow Someone Else’s Diet and Exercise Routine, I Will Get Their Results

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

Another myth that you need to know about? “If I follow an influencer or friend’s exact diet and exercise routine, I will get their results,” she says. “We never know exactly what a person eats day to day or how they exercise. Their genetics, their lifestyle, and their ability to stay consistent may be totally opposite from yours. So don’t follow one person’s routine – create one for yourself that helps you – and is sustainable for you. Getting help with that plan is awesome – but make sure it’s individually crafted for you. Your lifestyle, your health, your challenges, and your goals.”

Myth 14: Intermittent Fasting Is the Best Way to Lose Weight

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Intermittent Fasting isn’t necessarily the best way to lose weight, says Gomer. “While intermittent fasting may be a valuable tool for some, it is a weight loss nightmare for others. I have seen clients naturally adopt an eating window and do well – as happens for them organically – whereas others try to force fasting or struggle with it – and it can lead to very disordered eating. I would say that Intermittent Fasting is not a myth for weight loss success, but I would say that it is not optimal for all,” she says.

RELATED:10 Reasons to Start Walking for Easy Weight Loss

Myth 15: You Have to Eat Less Than 1,200 to Lose Weight

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No, you don’t have to eat less than 1,200 calories per day to lose weight. “Many of my clients believe that the lower their calorie intake, the better their weight loss results will be. The reality is that the number of calories a person needs to achieve weight loss depends on a variety of factors, including age, height, gender, weight, muscle mass, activity/ exercise levels, sleep, and stress,” explains Gomer.

Health issues and any medications can also make a big difference. “A person’s metabolic health and metabolic flexibility need to be accounted for. That’s why different people can lose very differently on the same caloric intake. All these factors create a different caloric need and goal for weight loss based on the individual, and that number may not be the same day to day.” It also depends on what makes up those calories, for example, the nutrition density and what kind of calories they are.

“Are they going to increase insulin or balance hormones? So, always trying to eat less and less and counting calories many times leads to undereating and then overeating in response to the restriction. The answer is less than 1200 calories may work for some, but not most. And if those 1200 calories create restriction/under-eating, then sustainability is impossible, and overeating is around the corner, which is the biggest block for weight loss goals,” she adds.

Myth 16: Is Something Is “Free From” It Is Healthy

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Taub-Dix urges you to be careful of the term “free from” on food labels. “‘Free from’ is commonly used on the front of product labels to tell you what the food does not contain, but just because an ingredient, like gluten, is eliminated, that product isn't necessarily healthy,” she explains. “For example, a food free from gluten could be laden with sugar, salt, additives and preservatives – not what you might consider to be ‘free.’”

Myth 17: Don’t Eat Foods with Ingredients You Can’t Pronounce

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We’re often told not to eat foods with ingredients we can’t pronounce. “As far as pronunciation goes, some ingredients are listed by their chemical name instead of a common name,” Taub-Dix points out. “The ascorbic acid that might sound scary is merely the chemical name for vitamin C, a nutrient you might otherwise welcome.”

Myth 18: Avoid All Processed Foods

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Some people are told not to eat “processed foods,” but that advice is “wrought with confusion,” according to Taub-Dix. “If you brought a carrot home from the farmer's market and washed it, peeled it, and steamed it…you processed it,” she says. Highly processed foods, on the other hand, could contain excessive amounts of calories, fat, sugar, and sodium, and perhaps be void of value. “If you're trying to eat more carefully, choosing foods that are minimally processed is the way to go. Reading food labels can help you make better choices,” she adds.

Myth 19: Only Shop the Perimeter of the Store

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We’re often told to just shop the perimeter of the store, but Taub-Dix points out that this is misinformation. “You should also ‘make the most of the middle,’” she says. “This is where you can find whole grains, nuts, beans, and other valuable foods.”

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

Myth 20: Sugar Is the Only Ingredient You Need to Pay Attention To

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If you are only scanning an ingredient list for the word “sugar,” you are going about it all wrong. “Sugar could be the master of disguise. It’s important to pay attention to where sugar and its aliases, appear on the ingredient list. The higher to the top, the likelihood of sugar appearing in greater quantities within the food. And remember that just because you’re not seeing the word S-U-G-A-R, it doesn’t mean your food doesn’t contain sugar, as in organic cane juice,” says Taub-Dix.

💪🔥Body Booster: Avoid processed vegetable seed oils below as much as possible (at least when cooking at home) because they are horrible for health.

Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


No Fat Burners

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Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

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Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

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Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

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Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

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“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

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Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

Fit young man in sportswear focused on lifting a dumbbell during an exercise class in a gymShutterstock

“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

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“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

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“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

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“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@dr.jennale

5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

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

Fuel Your Body the Right Way

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

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

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

Eat More Fiber

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

Carbs

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

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

Healthy Fats

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

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

Build a Balanced Plate

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

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Chef Zigga chefzigga
Copyright chefzigga/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.

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

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

1. Omega-3 Rich Salmon

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

2. Creamy Avocados

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

3. Surprising Brussels Sprouts

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

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

4. Fiber-Rich Asparagus

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

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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

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

6. White Fish Varieties

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

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

7. Lean Chicken

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

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

8. Versatile Shrimp

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

9. Filling Oats

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

10. Protein-Packed Greek Yogurt

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

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

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

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

These Foods Will “Help You Stay Fuller Longer”

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

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

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

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

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

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

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

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Copyright Lindsey Subrinsky

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

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

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

She Followed a Low-Carb Diet Then Keto-Style

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

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

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

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Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

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

She Also Takes a Day Off Every Few Weeks

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

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

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

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

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

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