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The 4 Biggest Cardio Mistakes That Are Sabotaging Your Muscle Growth, According to a Coach

They are all pretty standard, according to an expert.

Leah Groth
By Leah GrothMar 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 20, 2025
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.

Fitness & Workouts

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 20, 2025
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 doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

3 Habits That Slow Down Your Progress at the Gym

Barbi Kvisz barbikvisz
Copyright barbikvisz/Instagram
Leah Groth
By Leah GrothMar 05, 2025
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 working out regularly but not getting the results you want? You could be making some common but fixable mistakes. Barbi Kvisz is a fitness trainer and online coach who helps “women lose fat and tone up sustainably,” according to her Instagram bio. In a new post, she discusses the mistakes in her routine that kept her from achieving her body goals. “These 3 Habits Held Me Back,” she writes.

She Could Have Made Progress Faster If She Hadn’t Made Them

“If I’d known better, I could’ve made so much more progress early on in my fitness journey. So I wanted to share what not to do so you don’t make the same mistakes I did,” she writes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Not Timing My Rests

The first mistake she made was not timing her rests. “Which often meant scrolling on my phone or chatting… and It made my workouts drag on, and I wasn’t challenging my muscles enough. I was always wondering why my workouts took so long,” she said.

What She Did

What did she do to fix the mistake? “I started timing my rests. 60 seconds for most lifts and 90 seconds for heavier sets. My workouts became more efficient, and my progress sped up!” she explains.

Going to the Gym Hungry

Another mistake she made? Going to the gym hungry. “I used to think working out on an empty stomach would burn more fat. Instead, I felt weak, unmotivated, and barely finished my workouts and also the amount of times I felt nauseous wasn’t fun,” she said.

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

What She Did

What did she do instead? “I started eating a small snack with carbs and protein before the gym, ( Greek yogurt + fruit, oatmeal + protein powder) My energy skyrocketed, and my lifts improved! I felt much stronger and saw results,” she says.

Skipping Warm-Ups

The third workout mistake she made was skipping warm-ups. “I used to jump straight into heavy lifts without warming up. I’d feel stiff, and sometimes I’d actually cause injury, which then I had to take days off the gym,” she says.

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

What She Did

Instead, she incorporated a warm up into her routine. “I started dedicating 5–10 minutes to warming up with dynamic stretches and mobility work,” she says.

FIxing These Small Things Will Make a Huge Difference

The moral of the story? “Fixing these small habits made a huge difference for me. If you’re feeling stuck, take a look at your own routine. Have you done any of these habits?” she writes.

Fitness & Workouts

5 Training Mistakes Sabotaging Weight Loss

Dr. Shannon Ritchey dr.shannon.dpt
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothJan 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you lifting weights, but can’t seem to make any progress? You might be making a common mistake without even knowing it. Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new social media she pops the lid open on the biggest misconceptions about strength training. “Let’s clear up some weightlifting myths,” she writes. “I get overwhelmed by the abundance of misinformation I see about weightlifting.” Here is what she has to say, and also what science has to say, about lifting weights for weight loss.

Here Are Some Common Myths

According to Dr. Ritchey, these are the most common strength training myths:

  1. ⁣You HAVE to lift super heavy. ⁣
  2. ⁣You can build muscle with light weights only. ⁣
  3. ⁣Time under tension is all that matters. ⁣
  4. ⁣I’m holding weights, so I’m building muscle and strength. ⁣
  5. ⁣It burns, and it’s hard, so it’s effective. ⁣

Here’s What Research Says

“Here’s what we know from research,” she continues, revealing the following:

  1. ⁣To build muscle, take each set close to failure in under 30 reps. ⁣
  2. ⁣Work each muscle group individually so you know it’s getting the proper stimulus. ⁣
  3. ⁣Program your week so each muscle group gets at least 48 hours of recovery. ⁣

What Doesn’t Work? Training Upper and Lower Body in the Same Exercise

“Here’s what doesn’t appear to work (for the majority of the population),” she continues. The first thing? Working upper and lower body in the same exercise⁣. “If we look at the stimulus to each muscle group, one muscle group may be getting “cheated” while the other group MAY be getting enough stimulus. I don’t know of an exercise in which you can work multiple muscle groups and get close to failure in all of them at the same time,” she says.

Using the Same Weight for Each Lift

The next thing that doesn’t work? “Using the same 6, 8, or 10lb weights for each lift,” she writes. “An 8lb weight may be great for some lifts but not enough for others. Different movements require different loads.⁣”

Burning Muscles Mean You Are Building Muscle or Burning Fat

Number three? “The burn = building muscle or burning fat⁣,” she writes. “The burn is more of a side-effect rather than a stimulus for muscle growth in itself. If you aren’t approaching failure (a decrease in rep speed), you won’t see much growth, even if it burns.”

Working the Same Muscle Groups Each Day

One more thing that doesn’t work? “Working the same muscle groups each day⁣,” she says. “It’s counter-intuitive, but muscles grow in the recovery. So in order to see results and not suffer overuse injuries, spread out your work. We work each muscle ~2x/week on non-consecutive days. “

Bottom Line: Follow the Science

“Remember that what you see on social media is never the whole picture. Some people don’t apply these things, yet they still have visible muscle definition. This could be due to genetics and/or their body fat percentage. ⁣But for the majority of us, we will see the best results from following the science. ⁣Instead of using bodies as marketing tactics, let’s follow the science,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Protein Mistakes Preventing Fat Loss

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 11, 2025
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.

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

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5 Protein Mistakes Preventing Fat Loss According to Fitness Expert

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 09, 2025
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

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Copyright Michelle Roots/YouTube

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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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

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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

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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

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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

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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

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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

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“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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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