Skip to content
Fitness & Workouts
✓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.

The 4 Worst Weight Loss Myths, Says Jillian Michaels

Don’t believe everything you hear about diet and exercise.

Leah Groth
By Leah GrothJul 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:
FACT CHECKED BY Alek Korab
✓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.

Jillian Michaels
Jillian Michaels/YouTube
Leah Groth
By Leah GrothJul 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:
FACT CHECKED BY Alek Korab
✓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.

Fitness & Workouts

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

Myth 1: Hot Workouts Are More Efficient for Weight Loss

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

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

Working Out in Cooler Environments Make You “More Metabolic”

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

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

The More Hydrated You Are, the More You Will Detox

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

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

Myth 2: Fasted Cardio Burns More Fat

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

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

Here Are the Workouts That Burn the Most Calories

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

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

Myth 3: Carbs and Fat Make You Fat”

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

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

Instead, Eating in a Calorie Surplus Makes You Fat

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

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

Avoid Diets But Cut Out Processed Foods

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

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

Myth 4: Food Timing

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

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

She Eats for 12 Hours and Fasts for 12

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

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

cardiosustainable weight lossintermittent fastingcarbshiitweight loss

More For You

Fitness & Workouts

The 4 Worst Weight Loss Myths, Says Jillian Michaels

Jillian Michaels
Jillian Michaels/YouTube
Leah Groth
By Leah GrothJul 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:
FACT CHECKED BY Alek Korab
✓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.

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

Myth 1: Hot Workouts Are More Efficient for Weight Loss

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

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

Working Out in Cooler Environments Make You “More Metabolic”

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

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

The More Hydrated You Are, the More You Will Detox

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

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

Myth 2: Fasted Cardio Burns More Fat

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

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

Here Are the Workouts That Burn the Most Calories

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

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

Myth 3: Carbs and Fat Make You Fat”

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

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

Instead, Eating in a Calorie Surplus Makes You Fat

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

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

Avoid Diets But Cut Out Processed Foods

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

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

Myth 4: Food Timing

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

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

She Eats for 12 Hours and Fasts for 12

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

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

Nutrition & Diet

Believing These 5 Weight Loss Lies Kept Me Obese

Kayla_Cox_Six_Miles_to_Supper5
Copyright Six Miles To Supper/YouTube
Leah Groth
By Leah GrothOct 09, 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.

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

Lie 1: You Need a “Major Overhaul”

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

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

Small Habits, Big Changes

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

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

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

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

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

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

Instead, Try Walking and Fasting

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

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

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

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

Walking Is the Perfect “Compromise”

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

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

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

Lie 4: You Are Too Old to Lose Weight

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

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

You Can Lose Weight at Any Age

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

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

Lie 5. You Have to Change What You Are Eating

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

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

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

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

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

Nutrition & Diet

20 Weight Loss Myths Debunked by Nutritionists

New diet restriction and stress concept. Portrait of young frustrated woman with a green measuring tape around her mouth isolated gray background. Human face expression emotion. Healthy lifestyle
Shutterstock
Leah Groth
By Leah GrothMay 24, 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.

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

Myth 1: Exercise Is the Key to Weight Loss

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

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

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

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

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

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

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

Myth 3: My Inability to Lose Weight Is Genetic

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

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

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

Myth 4: Moderation Is the Key to Losing Weight

Contrasting large and tiny food portions of SpaghettiShutterstock

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

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

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

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

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

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

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

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

Myth 7: Eating Fat Will Make Me Fat

Oil,Cooking,Oil,Synthetic,fatShutterstock

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

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

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

Myth 8: You Need Willpower to Lose Weight

Choosing between apple and donutShutterstock

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

Myth 9: I Need to Try Harder to Lose Weight

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

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

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

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

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

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

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

Female leg is stepping on white scales at homeShutterstock

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

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

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

Portrait of stressed young housewife in modern kitchenShutterstock

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

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

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

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

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

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

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

RELATED:10 Reasons to Start Walking for Easy Weight Loss

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

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

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

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

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

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

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

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

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

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

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

Myth 18: Avoid All Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

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

Myth 19: Only Shop the Perimeter of the Store

Women housewife with cart shopping in supermarketShutterstock

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

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

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

Female hands holding sugar cubes, closeupShutterstock

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

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

Fitness & Workouts

Doctor Warns You to Stop Following These 10 Weight Loss Myths Right Now

Mike Varshavski
Mike Varshavski/YouTube
Leah Groth
By Leah GrothNov 29, 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.

There are so many weight loss myths on the internet. Which ones are true and which are false? Dr. Mikhail "Mike" Varshavski, DO, is a Board Certified Family Medicine Doctor living in NYC with 12.9 YouTube subscribers. In a new viral video, he explains that he is going to take some of the internet’s most popular diet and fitness advice “and put it through a lie detector and find out what's true, what's not, and what's kind of in that middle ground,” he says.

Myth 1: Black Coffee Boosts Metabolism

The first piece of advice? “Drink black coffee. This will boost your metabolism,” he says in his pots. The truth? “Caffeine is a stimulant, so it could potentially boost your metabolism. But why I like this statement because black coffee doesn't have excess calories from sugar, milk, creamer, and all of that. In addition, black coffee will technically keep you fast going. So if you're a fan of intermittent fasting, you are still going to be getting a lot of those same benefits.”

RELATED: The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Myth 2: Hanging a Mirror in Front of Your Dining Table Will Help You Eat Less

Self-Care Concept. Young Attractive Woman Looking At Mirror In Bathroom, Pretty Female Touching Face And Smiling To Reflection, Enjoying Her Beautiful Smooth Skin, Selective Focus, CloseupShutterstock

The next? “Hang a mirror in front of your dining table. Studies show watching yourself reduces the amount of food you consume,” he says. The truth? “If you want to hang a mirror in front of your dining table because of decor, please go right ahead. If you're doing it so you can hate yourself while you're eating, no.”

Myth 3: Using Smaller Plates and Bowls Will Help You Eat Less

Close up new white porcelain tableware plates on purple place mats and empty wine glasses ready for dinner. Table settings wait for guests at home or restaurant, artificial potted plant for decorationShutterstock

The third tip: “Use smaller plates and bowls to serve your own food,” he says. “This is an optical trick that will give you a full sensation from seeing a clean plate. I like this tip. I think it's a fairly benign tip. Really, one of the biggest problems in the eating habits of my patients who are obese or overweight is that they eat really big portions, and they don't even realize it. So by having a smaller plate, you're already helping yourself to figure out a healthy portion size, but also,o when you see i,t and you eat the entire plate, there is a psychological concept to how you absorb those calories. It really does take effect.”

Myth 4: Intermittent Fasting Will Help You Eat Less, But May Reduce Muscle Mass

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

Next, “Participate in intermittent fasting though it may also reduce muscle mass,” he continues. “This is controversial for some like myself. Intermittent fasting works great because you're eating in a very specific window, meaning that you're not eating for 16 hours of the day, and you're only eating in a time-restricted eight-hour feeding pattern. You're going to eat less calories. That's just the nature of eating in a smaller window. That being said, some people actually have a disordered relationship with their eating habits when they do this type of fasting. So it's certainly not for everyone, but it is an option, and we've actually seen some favorable health effects outside of just weight loss. That includes hormonal changes, favorable hormonal changes, and increased clarity. Also, there's a genuine benefit to not eating for 16 hours of the day. It kind of gives you an advantage in being able to focus on exercise. Perhaps do a little mindfulness session, which can go a long way to calming you down and perhaps eating in your weight loss.”

Myth 5: Replace High-Calorie Protein with Whey Protein Powder

Mike VarshavskiMike Varshavski/YouTube

Number five is to “replace your normal high-calorie protein intake with whey protein powder,” he says. “This one I am hesitant to recommend to a lot of folks. I'm not a huge fan of getting my protein needs from supplements. When you eat a protein-rich meal, it usually comes with some fat, perhaps some carbohydrates, depending on the source of the protein. And when you're getting whey protein powder, you're really isolating the protein and getting just that. I feel like you can find nutrient-rich protein sources like tuna, like salmon, and in addition to the protein, you're also going to get a lot of other nutrients that aren't found on whey protein like Omega-3 fatty acids.”

RELATED: I’m a Fat Loss Coach and Here Are 8 Non-Negotiables for Losing Weight Over 40

Myth 6: Chewing Slowly Will Trick Your Stomach Into Feeling Full

Young beautiful hispanic woman eating at the restaurantShutterstock

“Chew more slowly. Your brain can take time to signal to your stomach that you're full,” is the sixth topic he tackles. “Being patient with how quickly you eat can allow your brain time to cut off before you overeat. I would change this advice just a little bit. I would say chew thoroughly because if you slow down your chewing, that might be a little bit awkward, but if you chew thoroughly, you could actually give yourself the time to signal to your body that you're fuller, that you're getting the nourishment that you need because it's really about eating to the point where you're satiated, not to the point where you feel so full that you hate yourself.”

Myth 7: Spoil Food You May Be Tempted to Eat

,,Food,Fridge, refrigerator ,coldShutterstock

“If you're trying to maintain a healthy weight, spoil food you don't want or need to eat” is number seven. If you have leftovers that are calling your name, find a way to ruin the food, such as dousing it in milk or pouring in a ton of salt,” he says. “Not only will this create a very disordered eating pattern where you're destroying food instead of creating a healthy relationship with it, but you're also getting rid of food that someone can eat,” he says, giving it “two thumbs down.”

Myth 8: Drink Green Tea to Enhance Fat Burning

Refreshing,Green,Tea,In,Cups,And,Leaves,On,Wooden,Table,Shutterstock

“Drink green tea. It's loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning,” is number eight. “I am one of the biggest green tea fans out there. It's important to know that it has caffeine in it, so ideally, it is not a great drink to drink at the end of the day, but green tea is a great option for lunch or breakfast. Not only does it have catechins, it has polyphenols in it, Altheine, which sort of balances out the boost that you get from the caffeine stimulant, but also gives you that calming effect on your mind,” he says. “Now, whether or not green tea will actually boost weight loss, it's not gonna be a magical effect that you see here.”

Myth 9: Interval Training Burns More Fat

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

Nine is that interval training, “short bursts of intense exercise, followed by longer stretches of mild exercise,” burns more fat. He explains that this is his favorite type of HIIT exercise. “You go all out for 30 seconds or a minute, and then for a minute, three minutes, five minutes, you do really mild light intensity activity. One, it promotes weight loss. Two, it promotes muscle building. Three: it also improves heart rate variability. When you start exercising really quickly and you go full-on intensity, your heart rate should go up to compensate. But then, when you do light-intensity exercise, your heart rate should be able to settle back down. As you do this more and more, your heart's ability to calm down in that period of light intensity will improve. And what we've actually seen in scientific research is improved survival in individuals who were having heart attacks. If they had good heart rate variability, it would be a true survival benefit.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Myth 10: You Need to Be Hungry to Lose Weight

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

As for ten, “Get used to and accept the feeling of being hungry. You can't lose weight without enduring hunger, so recognizing and normalizing that feeling is important,” he says, revealing that this is simply not true. “You can lose weight without necessarily ever feeling hungry and suffering with it. Intuitive eating is something that many of my patients have done quite well. Actually, you only eat to the point where you're no longer hungry, where you feel satiated but not overly full. That way, you're not overeating calories, you're not having these tremendous portions of unhealthy foods, and you don't have to sit and starve yourself.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Weight Loss Myths You Should NEVER Follow, According to Expert

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
Ferozan Mast
By Ferozan MastMay 20, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she has plenty to say about healthy—and in this case, not so healthy—ways to lose weight. Clearly frustrated by the massive amount of bad fitness information floating around online, Soraya put together a video debunking some of the silliest and most dangerous weight loss myths that could be derailing your wellness routine. Here are 7 weight loss myths Soraya wants you to never follow. Read on to find out!

1. Detoxing Works

@project.s.lifestyle

Common weight loss tips I hear that don’t work and actually make things a lot worse ❌❌ Head to the 🔗 in my profile for personalized coaching 📲 #weightlosscoach #fatlosscoach #weightlosstips

Soraya emphasizes the point that the human body is perfectly capable of detoxing itself without the need for expensive supplements or juices. “This is a complete waste of your time,” she says, advising that the best “detox” is simply to get back into a good routine as soon as possible. "Detoxing, as commonly marketed in the form of diets, supplements, or procedures, is often based on the premise that your body needs help getting rid of toxins," says celebrity personal trainer Kollins Ezekh. "However, the human body is already equipped with its own highly efficient detoxification systems. Organs like the liver, kidneys, digestive system, skin, and lungs are constantly working to process and eliminate toxins. These natural systems are usually very effective, provided they are healthy and functioning properly."

2. Everyone Needs the Same Calories

Calories Nutrition Food Exercise ConceptShutterstock

This is important! Soraya reminds followers calorie requirements change from person to person, depending on weight and lifestyle factors. Limiting calories too much can backfire and negatively impact workouts. “The amount of calories that you need to be eating is going to be customized based on your height, weight, goals, activity, a lot of different factors,” she says.

Related: Kim Kardashian’s Trainer Shows Her “Perfect Body” and Reveals How She Overcame YoYo Dieting

3. Blast Your Belly Fat

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

No one exercise is going to blast any body part, let alone belly fat. A decent diet and workout routine will help with a sensible calorie deficit, which will lead to fat loss everywhere. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

4. Exercise More To Cover Diet

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

There is no need to go crazy over-exercising because you ate more calories than intended over the weekend. Simply return to your normal health and fitness routine without trying to “make up” for the extra food. “I used to be guilty of this working out more because you ate more,” Soraya admits.

RELATED:5 Signs You Are Burning Fat While Exercising

5. Waist Trainers

Close up overweight woman measuring her hip with tape measure.Shutterstock

Soraya is blunt about the uselessness of waist trainers for weight loss. “Save your money,” she says. Waist trainers might force you to eat less, but this is not a long-term solution. In fact, wearing a waist trainer could be downright dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

6. Grilled Chicken Is Best

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Grilled chicken is a stereotypical high-protein meal option, but don’t feel trapped in a chicken rut. There are so many other options! “Tempeh, tofu, ground turkey, Greek yogurt, eggs. There's a bunch of really yummy protein snacks,” Soraya advises.

Related: 12 Best Foods For Men to Build Muscle

7. Slow and Steady Wins the Race

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

It’s boring but true—if you want to lose weight, and more importantly, keep it off, good lifestyle habits will take you there. Detoxing and waist trainers will not! “That's exactly what to help my clients do inside my coaching program,” Soraya says. “Proper nutrition supports overall health, which is essential for consistent and effective exercise,” Ezekh says.

💪🔥Body Booster: Nothing is more effective for weight loss than a consistent, sensible diet and workout routine. There are no shortcuts! Take it one day at a time.

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

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.

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