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.

6 Body Changes Caused by Drinking Soda, According to a Diet Expert

It's more than weight gain.

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.

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As a certified nutrition coach, I meet a lot of people who love soda. For many of them—maybe even including you—drinking it is an enjoyable habit, a lifestyle choice, maybe even a status symbol. But believe me, there's nothing sexy about it. Want proof? If you have corrosion on a car battery, it can be really hard to get rid of. One way to get rid of it is to pour Coca-Cola on it, and the corrosion immediately dissolves. That’s the same substance you are drinking. Think about that.


There is no “good” soda—even the diet ones should be avoided. Many new brands and flavors are popping up with the promise of being healthier. Whether something is made from natural cane sugar or has zero calories, it’s still just simply bad for you. Society has conditioned us to drink soda regularly, but we should not. It’s on the shelves at every store, it’s offered as part of a “meal” at fast food restaurants, and celebrities endorse it on TV. The truth is soda should be considered an occasional treat, such as eating a piece of cake, but not a standard part of your diet. Here are 6 disgusting things drinking soda does to your body.

1. Soda is a "Calorie-Dense" Food That Makes You Bloated and Gassy

Young woman suffering from stomach ache at home.Shutterstock/Pixel-Shot

Soda is what we call a “calorie-dense” food. This means this food has almost no vitamins or other nutrients, just pure calories. Compare this with nutrient-dense foods such as fruits, vegetables, nuts, meat, etc. Nutrient-dense foods make you feel appropriately full, reduce cravings, give you sustained energy, and set you up for long-term health. On the other hand, calorie-dense foods like soda make you feel bloated and gassy, lead to more food cravings since your body lacks the nutrients it wants, cause an energy spike and crash, and can lead to other negative long-term health effects. Soda is one of the main contributors to unhealthy weight gain in the standard American diet.

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

2. Soda is Made With Refined Sugar, Leading to Health Complications

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Another negative quality of soda is that almost all of them are made with refined sugar. Sugar occurs naturally in foods like fruit or potatoes, but your body processes sugar from whole foods differently. Refined sugar means almost all nutrients are removed, spiking your blood sugar much faster. In the short term, this leads to energy crashes or cravings, and in the long term can lead to diabetes or other health complications. Refined sugar also affects almost every part of your body, including your brain. Refined sugar can even be addicting. Studies have shown addiction to sugar can develop with many similarities to drug-like addictions.

3. "Sugar Free" Sodas Sound Too Good to Be True

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

For sodas that are “sugar-free,” they almost always use artificial sweeteners to achieve that sweet taste. This is a much more complex topic, but in short, it’s important to remember if it sounds too good to be true, it is. Almost all artificial sweeteners have side effects and can affect your gut health, your hunger levels, and more.

4. Soda Calories are Drinkable, Leading to Excess Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Soda calories are drinkable. Generally, it is easier to overconsume calories in liquid form than in solid form. Sugar alone does not cause weight gain. Weight gain is caused by eating more calories than you burn. However, sugar is incredibly tasty and calorie-dense, which means we consume way too much of it, which leads to excess calories. Excess sugar can also lead to more cravings, poor sleep, and even sugar addiction, which can all lead to weight gain.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

5. Soda is Bad For Your Teeth

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

Soda is bad for your teeth in many ways, including the sugar, the acid, and the dark coloring, if there is one.

6. Soda's Caffeine Can Have Bad Effects on Your Blood Pressure and Sleep

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Caffeine is included in many sodas, which can have negative effects, particularly on blood pressure and sleep. One thing to remember is that caffeine has a very long “half-life.” In other words, if you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Even if you don’t feel a buzz or feel awake, it’s still blocking the tired receptors in your body and can lead to poor sleep. Most people don’t realize this. I always advise having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

RELATED:The 20-Minute Full-Body Blast for Busy Schedules

7. Ditch Your Soda Belly!

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

Give up soda. It can be hard at first, but after just a few days, you will feel so much better that you will never return. For help in how to do it, don't miss my other article here on Body Network: What Happens to Your Body When You Stop Drinking Soda.

💪🔥Body Booster: If you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Avoid having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching

More For You

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As a certified nutrition coach, I meet a lot of people who love soda. For many of them—maybe even including you—drinking it is an enjoyable habit, a lifestyle choice, maybe even a status symbol. But believe me, there's nothing sexy about it. Want proof? If you have corrosion on a car battery, it can be really hard to get rid of. One way to get rid of it is to pour Coca-Cola on it, and the corrosion immediately dissolves. That’s the same substance you are drinking. Think about that.


There is no “good” soda—even the diet ones should be avoided. Many new brands and flavors are popping up with the promise of being healthier. Whether something is made from natural cane sugar or has zero calories, it’s still just simply bad for you. Society has conditioned us to drink soda regularly, but we should not. It’s on the shelves at every store, it’s offered as part of a “meal” at fast food restaurants, and celebrities endorse it on TV. The truth is soda should be considered an occasional treat, such as eating a piece of cake, but not a standard part of your diet. Here are 6 disgusting things drinking soda does to your body.

1. Soda is a "Calorie-Dense" Food That Makes You Bloated and Gassy

Young woman suffering from stomach ache at home.Shutterstock/Pixel-Shot

Soda is what we call a “calorie-dense” food. This means this food has almost no vitamins or other nutrients, just pure calories. Compare this with nutrient-dense foods such as fruits, vegetables, nuts, meat, etc. Nutrient-dense foods make you feel appropriately full, reduce cravings, give you sustained energy, and set you up for long-term health. On the other hand, calorie-dense foods like soda make you feel bloated and gassy, lead to more food cravings since your body lacks the nutrients it wants, cause an energy spike and crash, and can lead to other negative long-term health effects. Soda is one of the main contributors to unhealthy weight gain in the standard American diet.

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

2. Soda is Made With Refined Sugar, Leading to Health Complications

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Another negative quality of soda is that almost all of them are made with refined sugar. Sugar occurs naturally in foods like fruit or potatoes, but your body processes sugar from whole foods differently. Refined sugar means almost all nutrients are removed, spiking your blood sugar much faster. In the short term, this leads to energy crashes or cravings, and in the long term can lead to diabetes or other health complications. Refined sugar also affects almost every part of your body, including your brain. Refined sugar can even be addicting. Studies have shown addiction to sugar can develop with many similarities to drug-like addictions.

3. "Sugar Free" Sodas Sound Too Good to Be True

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

For sodas that are “sugar-free,” they almost always use artificial sweeteners to achieve that sweet taste. This is a much more complex topic, but in short, it’s important to remember if it sounds too good to be true, it is. Almost all artificial sweeteners have side effects and can affect your gut health, your hunger levels, and more.

4. Soda Calories are Drinkable, Leading to Excess Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

Soda calories are drinkable. Generally, it is easier to overconsume calories in liquid form than in solid form. Sugar alone does not cause weight gain. Weight gain is caused by eating more calories than you burn. However, sugar is incredibly tasty and calorie-dense, which means we consume way too much of it, which leads to excess calories. Excess sugar can also lead to more cravings, poor sleep, and even sugar addiction, which can all lead to weight gain.

Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting

5. Soda is Bad For Your Teeth

Toothache,,Pain,And,Sensitive,Teeth,With,A,Woman,Brushing,dental,dentist,tooth teethShutterstock

Soda is bad for your teeth in many ways, including the sugar, the acid, and the dark coloring, if there is one.

6. Soda's Caffeine Can Have Bad Effects on Your Blood Pressure and Sleep

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Caffeine is included in many sodas, which can have negative effects, particularly on blood pressure and sleep. One thing to remember is that caffeine has a very long “half-life.” In other words, if you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Even if you don’t feel a buzz or feel awake, it’s still blocking the tired receptors in your body and can lead to poor sleep. Most people don’t realize this. I always advise having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

RELATED:The 20-Minute Full-Body Blast for Busy Schedules

7. Ditch Your Soda Belly!

A,Cool,Glass,Of,Cola,Drink,Ice,,Bubbles,coke,pepsi,sugarShutterstock

Give up soda. It can be hard at first, but after just a few days, you will feel so much better that you will never return. For help in how to do it, don't miss my other article here on Body Network: What Happens to Your Body When You Stop Drinking Soda.

💪🔥Body Booster: If you drink a soda at 4 pm, the effects of the caffeine might not wear off until 4 am or later. Avoid having caffeine no later than lunchtime unless you’re certain it doesn’t affect your sleep.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching

Young woman looking at a glass of soft drink soda with ice in her hand.
Shutterstock/Kmpzzz
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

What happens to your body when you stop drinking soda? I've seen the results firsthand. My name is Andrew Hayes, and I’m a certified nutrition coach and Head of Lifestyle at Alta Coaching. We help busy people change their habits so they can hit their goals and stay fit forever. My clients often come in wanting to know how to lose weight or get toned, and one of the first things I ask them isn't about what gym they belong to, or how many protein shakes they pound. Instead, it's this: Do you drink soda? Because soda can be the #1 exacerbating factor in any number of health problems, including obesity. Even diet sodas can lead to weight gain. Here are the amazing things that happen to your body when you stop drinking soda, and some tips to make it work for you.


1. The First Noticeable Change: The First Day or Two of Giving Up Soda May Be Hard

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

Unfortunately the first day or two after giving up soda can be hard, especially if it was a daily habit. There is caffeine withdrawal, sugar withdrawal, and the general stress of feeling like you are “giving up” something you enjoy. You can expect to be irritable, tired, and experiencing sugar cravings.

2. The Second Noticeable Change: By Day Two or Three, You Will Start to Feel Better

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

By day 2 or 3 of giving up a soda habit you will start to feel more sustained energy. You will no longer have blood sugar spikes so you will feel more energetic all day long instead of having crashes. You will also see improvements in sleep which help with energy as well. You will still have sugar cravings at this time so stock up on fresh fruit or other nutrient-dense carbs (whole wheat bread, sweet potatoes, etc.).

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. The Third Noticeable Change

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

Whiter teeth!

4. The Fourth Noticeable Change

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

If everything else stays the same, removing a soda habit will almost certainly lead to weight loss in the first 1-3 weeks.

5. The Fifth Noticeable Change

Aluminum,Cans,Of,Soda,Shutterstock

By the end of week 1, you have a new identity. You are no longer a daily drinker of soda, which means you took a major step in improving your health. This is a huge win and should be celebrated. This will lead to improved self-confidence and likely further improvements in your diet and exercise. It’s a snowball effect.

6. The Sixth Noticeable Change

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

The additional benefits of giving up soda are too many to name, especially if you replace it with water. After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more. Over the months and years, giving up soda (or having it very occasionally) can potentially decrease your risk of heart attack and stroke. It can also reduce your risk of cavities and gum disease.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

7. My Advice For How to Quit Drinking Soda

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

Have a small amount of caffeine. If you don’t drink coffee, don’t quit caffeine cold turkey. Take small sips of coffee or tea to wean off caffeine slowly over a few days.

8. Drink Another Sparkling Beverage

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

Carbonated water or sugar-free sparkling tea are great alternatives with a similar mouthfeel without all the sugar.

9. Find Something New to Do at the Same Time

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

Willpower only lasts so long. If all you think about is not drinking soda, it will be all you think about. Treat yourself with something else: pick up a new hobby, do an outdoor activity with a friend, get a message, or anything else to take your mind off giving up soda.

10. Drink a Lot of Water

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

Drinking water can help you feel more full and reduce soda cravings. Many soda drinkers find water very bland or hard to drink compared to soda. If this is the case, Invest in electrolyte powders or tablets, such as Nuun or LMNT. These make water taste better and provide other benefits to help with water absorption. If you want to know more about how soda affects your health, don't miss my other article here on Body Network: 6 Disgusting Things Drinking Soda Does to Your Body.

🔥Body Booster: After about 1-2 weeks of giving up soda, you can expect clearer skin, improved digestion, better mood, healthier joints, improved immune health, better exercise performance, and more.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

FACT CHECKED BY Christopher Clarke
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.

Celebrity trainer and weight loss coach Paulina Stein is getting real about a common weight loss faux pas – and it’s very likely you are committing it. In a new Instagram video, the celebrity trainer and weight loss coach issued a warning about something you might be doing that was preventing you from achieving your weight loss goals. “Here’s a friendly PSA (especially those who say you barely drink), If you are drinking every night or even a few times per week, you’re slowing your weight loss, fat burn, and actually INCREASING your appetite and depleting nutrients,” she says.


One Drink Can Lead to an Additional 1,200 Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

In the video, she demonstrates how a single glass of wine can lead to a 1,200-calorie session. “Pay attention to your drinking if you want to lose weight,” she says.

  • Glass 1: 150 calories
  • Glass 2: 150 calories
  • Glass 3: 150 calories
  • Glass 4 + cookies: 750 calories

You Are Likely to Eat Junk Food When Drinking

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

“1200 calories later 😅 what’s your drinking food of choice?! Does Anyone else reach for the cookies, Taco Bell, or cheeseboards when drinking? Lol,” she says in the caption. ALCOHOL INCREASES YOUR APPETITE AND can slow down metabolic pathways. Aka: Why is your weight higher after a night of drinking?” she continues.

Solution: Stick to Skinny Drinks Once a Week

Fresh strawberry mojito drinks. There are three drinks on a vintage wooden dark table. The cocktails or mocktails are decorated with strawberries and fresh mint. Copy space room for text.Shutterstock

Her solution? “Stick to skinny drinks 1x per week or opt for delicious mock-tails!” she recommends. Paulina isn’t wrong. Studies have found that drinking alcohol makes you more likely to not only crave snacks but indulge in them.

Alcohol Can “Disrupt Appetite Signals”

Happy friends group cheering mojito drinks at cocktail bar restaurant - Young people having fun drinking cocktails on happy hour at pub - Party time and youth conceptShutterstock

“While alcohol may not increase food consumption per se, alcohol may acutely disrupt appetite signals, perhaps via processes of reward and inhibitory control, resulting in overall greater calorie intake,” a 2015 study found. “Individuals who are generally disinhibited may be more vulnerable to the effects of alcohol and drinking environments on eating behavior.”

RELATED: 5 Things You're Doing That May Cause Sagging Skin on Your Arms

It Can Also “Temporarily Increase Serotonin Levels”

Paulina_Hefferen_paulinastein2paulinastein/Instagram

“Alcohol can temporarily increase serotonin levels, which can affect hunger levels and food cravings,” explains Johns Hopkins University. “Serotonin is a neurotransmitter that plays a role in appetite control, as well as sleep and mood.”

“Additionally, alcohol lowers inhibitions, which makes it more likely that you may choose foods or portions that are significantly different from what you may choose to consume when not drinking,” they add.

💪🔥Body Booster: Pay extra attention to your caloric intake during your next drinking session. Are you craving more snacks than usual?

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.

When YouTube wellness influencerKeltie O'Connor decided to give up alcohol for 30 days, she expected better sleep. What she didn't expect were eight profound changes that would transform her daily life, social connections, and overall well-being. Her experiment revealed benefits that lasted well beyond the challenge – and might inspire you to try your own alcohol-free month.


Alcohol's Hidden Impact on Your Body

Leah Miller, MHC from American Addiction Centers, explains that "Alcohol can change how the brain functions and appears, altering moods, behavior, coordination, and memory." Beyond the brain, Miller notes that "Both chronic alcohol consumption and binge drinking can affect the heart, leading to cardiomyopathy, irregular heartbeat, increased risk of stroke, and high blood pressure."

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

Why One Month Without Alcohol Can Change Everything

"I don't have a drinking problem," Keltie explains in her post, "but after traveling through Ibiza and Europe with friends, I found myself craving routine, quality REM sleep, and just being on my game." She adds, "I get such a high dopamine fix from being with people in that first drink and even second up to a third...but today I got up, I'm not even that hungover, it's just I feel so unproductive."

Miller notes that even brief periods of sobriety can lead to "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

The First Change: Sleep Quality Transformation

"My sleep quality was just bang on. I've never done that for a full month of just going to bed 10:30 to midnight every night and waking up six to seven-thirty every day," Keltie reveals.

Miller explains that this improvement occurs because alcohol significantly disrupts natural sleep patterns, and removing it allows the body to restore its natural rhythms.

The Second Change: Heart Health and Recovery

Keltie noticed her heart rate variability (HRV) improved consistently. "My HRV never plummeted, but it will affect my workouts next week... It was just nice to have a consistent month." Miller confirms that stopping alcohol can lead to "lower blood pressure" and improved cardiovascular function within weeks.

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

The Third and Fourth Changes: Skin and Digestion

The physical benefits extended beyond internal health. Keltie experienced clearer skin and better digestion, changes that Miller attributes to alcohol's impact on the body's ability to absorb nutrients and maintain hydration. "Alcohol impairs the body's ability to fight diseases... even a full 24 hours after getting drunk."

The Fifth Change: Fitness Consistency

"I'm a social butterfly without the bar. Who is she?" Keltie shares about her newfound ability to do back-to-back morning workouts on weekends. Miller notes that sobriety can lead to "Maintaining a healthier body weight" and "Potential regeneration of damaged liver cells," supporting better overall fitness performance.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

The Sixth Change: A New Kind of Social Life

"I self-sabotage when I isolate myself and I'm not around people. I'm very extroverted," Keltie admits. Instead of limiting her social life, sobriety enhanced it. At a beach hangout, she found, "This was actually amazing. Just met people, and I remembered everything we did, and I just talked from the heart."

Miller suggests this success comes from learning to "Find ways to occupy your time" and "Consider joining a support group."

The Seventh Change: All-Day Energy

"I never had that one to five o'clock feeling, and I just haven't had it in a month," Keltie shares. Even at events where drinking is normal, like a DJ show, she found new appreciation: "As someone who's a DJ themselves, it was nice to go sober because I really appreciated the stage, and I can remember actually what happened."

The Eighth Change: Mental Clarity and Productivity

The mental fog lifted, leading to better focus and productivity. "It was nice to have a consistent month that every day I had good sleep," Keltie notes. Miller explains that this mental clarity comes from "Improvement or reversal of most of the cognitive damage, including memory, planning, organization, behavior control, and reaction time."

RELATED: This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever

How These Changes Last Beyond 30 Days

While Keltie hasn't sworn off alcohol completely, noting, "Of course, I'm going to drink, have fun with my family," she's discovered a new approach: "I'm just trying to be more social in my day-to-day instead of just when I drink. I feel more lightness, joy, laughter, and fun in my daily life than just in my nighttime life."

Miller underlines that "A lowered risk of cancer with each year of sobriety" is just one of many long-term benefits of reducing alcohol consumption. According to Miller, success comes from having a plan and support system in place. Whether you're looking to quit entirely or just take a break, the benefits to both body and mind make it worth considering. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

That afternoon slump hitting you again? Those mysterious hunger pangs striking at odd hours? These might not be what you think. "Most people miss the subtle ways their body signals dehydration," says Dr. Janine Bowring, ND, a naturopathic doctor, bestselling author, and mother of five. Her years of research have uncovered surprising signs that could transform how you think about your daily water intake.


The Aging Sign That Might Just Be Dehydration

"One of the most overlooked signs of dehydration shows up right on your face," Dr. Bowring reveals in her post. "Those new wrinkles and dry patches aren't necessarily aging – they're often crying out for hydration." While many rush to buy expensive creams, she points to a simpler solution: proper water intake. "A persistently dry mouth often accompanies these skin changes," she adds. "Together, they're your body's way of signaling severe dehydration."

The Common Pain That Water Could Solve

Portrait of stressed young housewife in modern kitchenShutterstock

Got a headache? Hold that pain reliever. "Before reaching for medication, try drinking a glass of water," Dr. Bowring suggests. "I recommend adding magnesium bisglycinate to your water. Most people are deficient in this essential mineral, and this combination can provide natural headache relief while addressing the underlying dehydration."

3. Why Your Hunger Might Actually Be Thirst

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

"One of the most misunderstood signals is hunger," Dr. Bowring explains. "What many people interpret as hunger pangs are actually their body's cry for water." This revelation extends to energy levels too. "Fatigue and perceived hunger are classic signs of dehydration that most people misinterpret," she notes. "It's why increasing water intake is often the secret weapon in successful weight management programs."

RELATED:5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals

The Hidden Reason Behind Your Joint Pain

Man having a pain in his kneeShutterstock

Think that joint pain is just part of getting older? Think again. "Your joints and muscles are highly dependent on proper hydration," Dr. Bowring states. "Joint pain and muscle mass loss often directly link to insufficient water intake." She points out that this connection is well-known in athletic circles: "It's why bodybuilders and athletes prioritize hydration, especially when using protein supplements or creatine."

The Digestive Issues You Didn't Know Were Related

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

"Many digestive problems have a surprising common denominator," Dr. Bowring shares. "Constipation, heartburn, and acid reflux often improve significantly with proper hydration." The solution, she suggests, might not require extensive dietary changes or medication – just more water. "Your digestive system requires adequate hydration to function properly," she explains. "Without it, these uncomfortable symptoms can persist."

The Social Impact You Never Expected

Woman sitting on her bed checking her breath in the morning. Concept of Bad BreathShutterstock

Here's a sensitive topic: bad breath. "Chronic bad breath can be a sign of insufficient water intake," Dr. Bowring reveals. But the implications go beyond social situations. "Your immune system's strength is directly linked to your hydration levels," she explains. "It's why doctors consistently emphasize fluid intake during illness – proper hydration is crucial for immune function."

RELATED:3 Daily Habits That Actually Target Stubborn Belly Fat, Expert Reveals

The Weight Loss Secret Hiding in Plain Sight

Sports woman drinking bottle of water.Shutterstock

"Research has revealed something remarkable about water and weight loss," Dr. Bowring shares. "Simply increasing water intake to two liters daily can significantly impact weight management." The science backs this up: "Studies show proper hydration can boost energy expenditure by approximately 400 kilojoules," she notes. This surprising connection between hydration and metabolism might be the missing piece in many weight management efforts. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

Shutterstock

Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

Shutterstock

Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

Shutterstock

This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.