Skip to content
Nutrition & Diet
✓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.

Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 02, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
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
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 02, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
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.

Nutrition & Diet

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

intermittent fastingweight loss

More For You

Nutrition & Diet

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

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hot
Shutterstock
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemMay 02, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
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

Nutrition & Diet

What Happens When You Quit Soda, According to a Nutritionist

Young woman looking at a glass of soft drink soda with ice in her hand.
Shutterstock/Kmpzzz
Andrew Hayes, nasm-cem
By Andrew Hayes, nasm-cemApr 30, 2024
Andrew Hayes, nasm-cem
Founder and Head of Lifestyle at Alta, AFAA Group Fitness, NASM Corrective Exercise Nutrition Coaching Institute Level 1.
See Full Bio
Follow:
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.

Nutrition & Diet

#1 Surprising Mistake That's Sabotaging Your Weight Loss

Paulina_Hefferen_paulinastein4
paulinastein/Instagram
Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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?

Nutrition & Diet

Woman Quit Alcohol For 30 Days and These 8 Changes Stunned Her Doctors

keltie_o_connor9
Copyright keltieoconnor/Instagram
Christopher Roback
By Christopher RobackOct 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Healthy Body

7 Surprising Dehydration Warnings A Doctor Never Ignores

Dr. Janine Bowring, ND
Copyright Dr. Janine Bowring, ND/YouTube
Christopher Roback
By Christopher RobackDec 29, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

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

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

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

Sitting All Day

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

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

Not Hydrating

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

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

Too Much Alcohol

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

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

Be Mindful of Portions

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

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

Be Mindful of Coffee

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

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

Don’t Skip Meals

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

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

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

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

Same Unhealthy Lifestyle

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

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

Protect Your Health

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

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

Carbonated Beverages

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

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

Long-Term Goals

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

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

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

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

Junk Food

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

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

Spicy Foods

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

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

Always See a Medical Professional

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

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

Fried Foods

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

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

Joyy Maria joyymaria
Copyright joyymaria/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.