Skip to content
Fitness & Workouts

Sophie van Oostenbrugge Shows Off Before-and-After Glutes

Here is everything you need to know about her routine.

Leah Groth
By Leah GrothApr 12, 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:
Sophie_van_Oostenbrugg_gainsbybrains10
gainsbybrains/Instagram
Leah Groth
By Leah GrothApr 12, 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:
Fitness & Workouts

Sophie van Oostenbrugg is showing off her growing glutes – in her workout leggings. In a recent post, the fitness trainer and the founder of the Gains with Brains app who boasts 2.4 million Instagram followers, shares a stunning before-and-after photo revealing her “bulk." “My weight difference is about 8 kg’s (17 lbs) here and I’m excited to do it all again and share the progress (fun parts and not so fun parts),” she writes in the caption of the Instagram photo. How does the influencer stay in such great shape? Here is everything you need to know about her routine.

At Least 2 Cardio Sessions Per Week

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

On her YouTube channel, Sophie revealed all of the health habits that keep her fit, starting with her approach to cardio. “I always make sure to do at least two cardio sessions a week just to build my cardiovascular health. So this is regardless of whether I am trying to lose weight, whether I am maintaining or whether I am gaining weight. And then if I try to lose weight, then I slowly increase my cardio from there,” she says.

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

Her Grocery Haul

Sophie_van_Oostenbrugg_gainsbybrains5gainsbybrains/Instagram

Sophie also revealed that her grocery list includes “some kind of plant-based meat replacer,” canned beans, fat sources like nuts (“an easy snack”), avocado, bananas, frozen berries for smoothies and shakes, and “a lot” of vegetables “as you can never have enough vegetables,” she says. She also gets hummus, sweet potatoes, oats, reduced sugar ketchup, peanut butter, and 90 percent dark chocolate.

Glute Workouts

Sophie_van_Oostenbrugg_gainsbybrains8gainsbybrains/Instagram

Sophie does a lot of glute work. “I train my legs two to three times a week currently in my current split, but not every session is equally aimed at targeting my glutes. But I train legs two to three times a week,” she reveals.

Deadlifts

Sophie_van_Oostenbrugg_gainsbybrains9gainsbybrains/Instagram

Sophie’s favorite exercise is the deadlift, “just because it is the most, like the best exercise ever,” she says. “You just feel so strong when you are performing it. You're targeting your legs, your hamstrings, your glutes, your lower back. It trains your grip strength. I just love the dead lift, so I have to go with deadlift.”

Plant-Based Diet

Sock eyed salmon with green beans and lemonShutterstock

Sophie encourages a plant-based diet, but also incorporates lean meat and fish. “I have been a vegetarian before,” she says. “I'm all for trying different diets, seeing how your body responds to it and seeing how it makes you feel.”

Relying on Discipline NOT Motivation

Sophie_van_Oostenbrugg_gainsbybrains7gainsbybrains/Instagram

Sophie confesses that she is “not always motivated,” which is why discipline is crucial. “I just rely on discipline. I know what I need to do in order to get towards my goals. I also know that if I stick to my work routine, if I stick to my diet, then I will feel much, much better afterwards. So that is the reason why I try to stick to it as good as I can. But that doesn't mean that I don't have days or I don't go to the gym. It doesn't mean that I don't have days that I don't stick to my diet,” she says.

💪🔥Body Booster: Before you embark on a fitness journey, make sure to set specific goals and be disciplined if you want to achieve them.

wor

cardioworkout routines

More For You

Fitness & Workouts

Sophie van Oostenbrugge Shows Off Before-and-After Glutes

Sophie_van_Oostenbrugg_gainsbybrains10
gainsbybrains/Instagram
Leah Groth
By Leah GrothApr 12, 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:

Sophie van Oostenbrugg is showing off her growing glutes – in her workout leggings. In a recent post, the fitness trainer and the founder of the Gains with Brains app who boasts 2.4 million Instagram followers, shares a stunning before-and-after photo revealing her “bulk." “My weight difference is about 8 kg’s (17 lbs) here and I’m excited to do it all again and share the progress (fun parts and not so fun parts),” she writes in the caption of the Instagram photo. How does the influencer stay in such great shape? Here is everything you need to know about her routine.

At Least 2 Cardio Sessions Per Week

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

On her YouTube channel, Sophie revealed all of the health habits that keep her fit, starting with her approach to cardio. “I always make sure to do at least two cardio sessions a week just to build my cardiovascular health. So this is regardless of whether I am trying to lose weight, whether I am maintaining or whether I am gaining weight. And then if I try to lose weight, then I slowly increase my cardio from there,” she says.

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

Her Grocery Haul

Sophie_van_Oostenbrugg_gainsbybrains5gainsbybrains/Instagram

Sophie also revealed that her grocery list includes “some kind of plant-based meat replacer,” canned beans, fat sources like nuts (“an easy snack”), avocado, bananas, frozen berries for smoothies and shakes, and “a lot” of vegetables “as you can never have enough vegetables,” she says. She also gets hummus, sweet potatoes, oats, reduced sugar ketchup, peanut butter, and 90 percent dark chocolate.

Glute Workouts

Sophie_van_Oostenbrugg_gainsbybrains8gainsbybrains/Instagram

Sophie does a lot of glute work. “I train my legs two to three times a week currently in my current split, but not every session is equally aimed at targeting my glutes. But I train legs two to three times a week,” she reveals.

Deadlifts

Sophie_van_Oostenbrugg_gainsbybrains9gainsbybrains/Instagram

Sophie’s favorite exercise is the deadlift, “just because it is the most, like the best exercise ever,” she says. “You just feel so strong when you are performing it. You're targeting your legs, your hamstrings, your glutes, your lower back. It trains your grip strength. I just love the dead lift, so I have to go with deadlift.”

Plant-Based Diet

Sock eyed salmon with green beans and lemonShutterstock

Sophie encourages a plant-based diet, but also incorporates lean meat and fish. “I have been a vegetarian before,” she says. “I'm all for trying different diets, seeing how your body responds to it and seeing how it makes you feel.”

Relying on Discipline NOT Motivation

Sophie_van_Oostenbrugg_gainsbybrains7gainsbybrains/Instagram

Sophie confesses that she is “not always motivated,” which is why discipline is crucial. “I just rely on discipline. I know what I need to do in order to get towards my goals. I also know that if I stick to my work routine, if I stick to my diet, then I will feel much, much better afterwards. So that is the reason why I try to stick to it as good as I can. But that doesn't mean that I don't have days or I don't go to the gym. It doesn't mean that I don't have days that I don't stick to my diet,” she says.

💪🔥Body Booster: Before you embark on a fitness journey, make sure to set specific goals and be disciplined if you want to achieve them.

wor

Fitness & Workouts

Grace Albin Shows Just Shared This Ultimate Glute Workout

Grace_Albin_fitstylegrace6
Grace Albin/YouTube
Leah Groth
By Leah GrothJun 30, 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 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.

Grace Albin is sharing the workout responsible for her glutes. In a new workout video the fitness pro shows off her amazing body in a mint green workout look while demonstrating a simple but effective routine consisting of various glute bridges. The Body Network has the details on Grace’s glute workout and all the other lifestyle habits responsible for her toned physique.

Glute Bridge Workout

“Do each one 10 reps, squeeeze at the top. How many rounds did you complete? (Remember, one round is better than none!) #glutebridges,” she captioned the video, going onto demonstrate 10 glute bridge variations, including the OG, a single leg bridge, twist unders, tippy toes, heels, hold at the top, pulse at the top, froggers, legs extended, and knees crossed.

Related: I Lost 100 Pounds by Fasting and You Can Too

Pilates + Strength Training

Grace’s workout method is “a fusion of Pilates technique with traditional fitness,” she explains to Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”

Try Different Exercises Until You Find One You Love

What is Grace’s number one fitness tip? “Try a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”

Her Favorite Healthy and Cheat Foods

Edamame,boiled green soybeans with saltShutterstock

Edamame is Grace’s go-to healthy food. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda. And her favorite cheat meal? “Deep-fried anything,” she said.

Related: 7 Rules to Losing a Lot of Weight Quickly

Walking

Fit woman walking in park during autumn timeShutterstock

Albin’s favorite form of cardio? Walking. The Mayo Clinic explains that regular brisk walking is a great exercise for helping you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

💪🔥Body Booster: Try different fitness activities until you find one that you enjoy and keeps you motivated.

Fitness & Workouts

Whitney Simmons Poses in Sports Bra and Shares Her Barbell Squat Routine

Whitney_Simmons
whitneyysimmons/Instagram
Leah Groth
By Leah GrothOct 06, 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 Roback
✓Fact-Checked

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

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

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

Whitney Simmons is looking pretty fit in pink at the gym. In a new social media post, the personal trainer and fitness influencer flaunts her fantastic figure in a pink sports bra and sweats while showing off her strength by doing barbell squats. “I hate to admit it, but… I did have fun,” she says in the caption, revealing in the video that she hasn’t done the exercise in years. Here is how she approaches the glute-busting move – and a few other of the top diet and fitness habits responsible for her amazing body.

Barbell Squats

“I can’t remember the last time I did a barbell squat,” she says in the clip, starting without any weight at all and then adding 25-pound weights to each side of the bar. She then proceeded to do another set, squatting lower than before. For the third set, she added an extra five pounds per side

Here Is Her Go-to Glute Workout

Whitney_Simmonswhitneyysimmons/Instagram

In another Instagram video, Whitney shared her go-to glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 Bulgarian split squat

4️⃣ 3x10 glute dom back extension

Weight Training

Whitney_Simmons2whitneyysimmons/Instagram

Weight training is Whitney’s “go-to” form of fitness. “I feel so strong and powerful [when I do it!],” she told Life & Style. Before finding weights and transforming her body she did mostly cardio to stay as “skinny and small as possible.” But once she “discovered” weight training, “that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!” she said.

RELATED: Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Secret

Session Planning

Whitney_Simmons7whitneyysimmons/Instagram

Just like some people meal plan, Whitney plans her weightlifting sessions ahead of time. “Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

Whitney eats healthy most of the time. “I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she told the publication. “You’ve got to have that balance. Otherwise, you’re just going to go crazy. Mental health is what started my entire fitness journey, and if I ate just protein shakes all day every day, I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

💪🔥Body Booster: When trying a new exercise, first attempt with no weights, then gradually add weights or resistance to make it harder. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

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

Gina_CowboyLeisure1
Copyright cowboyleisure/Instagram
Leah Groth
By Leah GrothDec 07, 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:
✓Evidence-Based

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

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

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

Are you desperate to blast your belly fat? It may not be as hard as you think. Gina is a weight loss warrior who lost 50 pounds and got in the best shape of her life in the healthiest way possible. In a new social media post, she reveals one standing ab move that helped her achieve her enviable abs and lose belly fat after having seven kids. “You could run for 10 minutes on a treadmill and not even burn off a stick of string cheese, or you could do these instead to build muscle and burn fat,” she writes across the video, going on to reveal the one exercise that helped her lose 50 pounds and flatten her pooch.

Gina Knows the Belly “Hang” Well After 7 Kids

Close-Up Of Pregnant Woman Holding Her Belly, Sitting On Yoga Mat. Cropped image, panorama.Shutterstock

“As a c-section mother and mother of 7- I know the hang. After losing 50 pounds, I know it takes much more than some random crunches. I have found that standing core exercises help so much to tighten and strengthen that area,” she says in the post.

She Has a Hack for the “Fatty Upper Pubic Area”

Flat,Belly,Expecting,Baby,pregnant,diet,healthShutterstock

She goes on to reveal an acronym, FUPA. “FUPA stands for ‘fatty upper pubic area’ and refers to the accumulation of fat around the mons pubis, or pubic bone,” she says. And it’s not just women who experience it — so do men!

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

She Tightened Hers with This Move

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

“Although we can’t target fat loss in a specific area of the body, we can definitely work on certain exercises that help us tighten and strengthen muscles in that area. This is one example of what I have done with my journey, and after 7 kids and c-sections, I have found that this area has become increasingly tighter since incorporating overhead weights with movement such as you see,” she says.

It Works for Men Too

Athlete,Exercise, Kettleball,Kettlebell,gymShutterstock

And “for the men,” she maintains that the same exercise works. “My husband started doing these with me to strengthen his core with higher weight and reps! Let me know if you try it!”

FUPA Pooch Exercise for Women

,Working,Out,Gym,Weights,dumbbellsShutterstock

In the video, she demonstrates the pooch-busting move. “Try to do this for 60 seconds with 10-15 pounds. Rest for 60 seconds and do it again until you hit three reps.”

RELATED: Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Men Lower Ab Strengthening

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

She also offers a version for men. Try to do this for 60 seconds with 20-25 pounds. Rest for 30 seconds and continue until you do 5 reps.

She Also Walks with a Weighted Vest

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Another hack that helped her lose weight fast? Wearing a weighted vest and walking. Her routine? She wrote in another post that “daily/nightly walks” and a “minimum” of 3 miles a day “with it on at least 5 times a week” is what she did. “You can achieve this with sidewalk walking, road walking, or walking on a treadmill/walking pad. I have since tapered back on my weighted vest walking- and walk weighted only once a week because the goal isn’t weight loss but now muscle definition. Weighted walks are super beneficial. I bought the 40-pound with shoulder pads, removed all but ten pounds, and worked my way up. The one I walk with now is a 60 lbs vest,”

And Makes Sure to Eat Enough Food

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also explains that many people believe that undereating will help them lose weight. But that’s not true. “You are (probably) not eating enough, and it has your metabolism way out of wack and your body holding onto fat way more than you’d like,” she writes. “I was at my absolute heaviest when I was eating the absolutely least amount of food after giving birth for the 7th time in 12 years,” she says. Now, she fuels her body with healthy foods so that she can exercise more.

RELATED: 8 Core Stability Moves a Mobility Expert Uses to Prevent Back Pain

Her Approach Works

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“The skinny twig supermodel body that most girls wanted as young children has turned into an entire era of women becoming stronger, leaner, healthier and living a more fit and achievable lifestyle by filling their bodies with nutritious foods because they are not afraid to fuel their tank. Women who know that they will not get bulky by lifting weights,” she continues. “Last summer, I weighed almost 180 pounds until I got up and did something about it, and now I am empowering others to get up and do the same. I got you! You won’t find BS or kale here.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Denise Austin Shares 3 Simple Exercises to “Lift and Tighten Your Booty”

Denise_Austin_5
deniseaustin/Instagram
Leah Groth
By Leah GrothJul 13, 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 Roback
✓Fact-Checked

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

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

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

Do you want a great booty? You are going to have to work out for it, says Denise Austin. The fitness pro, 67, has been training clients for several decades and has the body of a woman half her age, so clearly she knows a thing or two about glute work. In a new social media post she shares a few of her go-to exercises to achieve her perky booty. “Look great from behind!! Give these three squat variations a try,” she writes in the Instagram post. “Here are three variations of a squat,” she says in the clip, “to lift and tighten your booty.”

Squat with Leg Left

The first one is a “squat with a leg lift,” she says. “This is a great way to reshape your bottom half. Squeeze your buttocks! Look great from behind!” In the caption she adds that “this works your legs and will really lift the booty!”

Side Squat

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

The second exercise is a side squat. “Move to the side and up. Work those legs and tone your booty,” she says. “This one is great for what we call saddlebags, they will help to reshape your outer thighs,” she adds in the caption.

Related: Fitness Expert Gabby Dawn Allen’s Secrets to a Perfect Body

Plié Squat

Girl stretching trainer shows plie squat exercise to strengthen the gluteal muscles in a light fitness studio with large mirrors.Shutterstock

The third is a Plié squat. “Works your inner and outer thighs,” she says. “If you are over 50 and have knee issues, just go halfway,” she continues, reminding to “squeeze that buttocks. If you don’t squeeze it, no one else will!”

Why Squats Are Good

Female athlete doing squats holding a medicine ball standing on a rooftop. Woman doing workout using medicine ball with an agility ladder by her side on rooftop.Shutterstock

Squats in general are a great move to add to your routine with a “multitude of benefits,” explains Kendra Gamble of HIT Fitness. They help “increase strength, size and power of quads (front part of legs), glutes (butt), hamstrings (back of legs), calves, adductors (inner thighs), tendons and ligaments, and lowers your chances of knee and ankle injuries.”

Related: I Stopped Doing These 3 Things and Lost 40 Pounds

Studies Have Found They Are One of the Most Impactful Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

According to Harvard Health, squats “may be the most important exercise you do.” A study published in 2017 in Annals of Internal Medicine found a direct correlation between time spent sitting and a higher risk of early death. One of the best exercises to counteract the damage of sitting for excessive periods of time? Squating.

💪🔥Body Booster: Adding squats to your routine can make a huge difference. Try doing three sets of 10 during every workout session to build your booty. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Nutrition & Diet

9 "Healthy" Foods Stopping You From Losing Weight

Maxie Haase maxiehaase
Copyright maxiehaase/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 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.

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Things to Know Before Taking Ozempic

Dr Sophie GP
Copyright Dr Sophie GP/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

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

The Celebrity Connection

Khloe Kardashian at the Cosmopolitan's 50th Birthday Celebration held at the Ysabel in West Hollywood, USA on October 12, 2015.

Shutterstock

"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock

"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

Man having chest pain - heart attack, outdoors​Myth 4: Fat Is Bad For Your HeartShutterstock

"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom

Shutterstock

"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

Endocrinologist examining throat of young woman in clinic. Women with thyroid gland test . Endocrinology, hormones and treatment. Inflammation of the sore throat

Shutterstock

"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

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

It's Not a Forever Solution

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fat​Creating Sustainable HabitsShutterstock

"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.​DinnerShutterstock

"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

Mateo Ruperti lifting_with_mateo
​Add Them to Your List
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 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.

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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