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Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

Hannah White gets real about how your attitude could be preventing you from losing weight.

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Are you struggling to lose weight? It could be because you are saying the wrong things to yourself. Hannah White is a personal trainer and online coach who uses her personal experience of losing weight to help others achieve their diet and fitness goals. In a recent post, she revealed a lot of the mistakes she made and things she said to herself that prevented her from losing weight. “The five things limiting beliefs and ‘excuses’ were some of the MAIN things holding me back from achieving my fitness goals in my 30s,” she writes.


She Stopped Saying She Was Too Old to Lift Weights

The first things she quit saying? “I’m too old to start lifting weights,” she reveals. “Age is just a number, and if you’re still able to move your body, then there are ALWAYS things you can do! “If you can sit down & stand up from a chair 🪑 You can ‘Squat.’ If you can pick up shopping bags off the floor 🛍️ You can ‘Deadlift.’ Start small & build from there. You’ll be surprised at what you’re able to achieve with consistency.”

She Stopped Blaming It On Her Metabolism

The second thing she stopped saying: “I have a slow metabolism & can’t lose belly fat,” she reveals. “If you have a diagnosed medical condition, then you should absolutely seek help from your doctor! But for everybody else… your activity level & diet are the main factors that impact your ability to lose belly fat.”

She Stopped Blaming It On Being Premenopausal

Next, she stopped making an excuse that “I’m perimenopausal now, which is making it hard to lose weight,” she says. “True. But it is not the actual hormones that affect your metabolism. Hormones massively affect how we feel, yes! And how we feel affects our daily actions and habits.”

RELATED: This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

These Things Helped

She recommends doing these things to help:

  • Improving the quality of your sleep
  • Managing stress
  • Reducing alcohol & caffeine
  • Focusing on fuelling your body correctly
  • Daily walks and regular weight training.

She Stopped Blaming It On Genetics

“It’s my genetics” is another excuse she stopped making. “Genetics play a role. Let’s face it. We’re not all created the same. Some people inherit a higher basal metabolic rate (BMR), which means they burn more calories when they are at rest. And some people are more ‘naturally’ athletic. However, lifestyle choices & actions also affect your BMR & what your body is capable of!”

She Stopped Saying She Didn’t Have Times

The last thing she stopped saying? “I don’t have time to exercise & eat healthy,” she reveals. “You don’t need to be perfect to make progress with your fat loss & fitness goals. “Doing small things consistently will make a MASSIVE difference, especially if you’re starting from scratch.”

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Here Are Some Tips

She offers the following tips to help with weight loss. “Things like going for a 10min daily walk, eating more protein, adding a portion of fruit or veg to each meal, drinking a glass of water every hour or so, etc.,” she recommends.

She Stopped Exercising to Lose Weight

In another post, she reveals three mistakes she stopped making to lose fat in her 40s. “I stopped seeing exercise as a way to burn calories and started training to get stronger instead,” she says. “This really helped to shape and tone my physique, as getting stronger meant that I built muscle and lost fat in all the right places. Plus, the extra muscle I built burns more calories at rest, so I found I was able to eat more food and still lose weight.”

She Stopped Trying to Eat Less Food

“I stopped just trying to eat less food and started tracking my macros and eating the right quantities of nutrients for me and my goals,” she continues. “This gave me more energy for my workouts and got rid of my sugar cravings for good. “It also allowed me to still eat all the foods I enjoyed without feeling guilty as I knew I was eating what I should be.”

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

She Stopped Drinking Alcohol

“I stopped drinking alcohol,” she says. “This one speaks for itself. Better sleep. More energy. Less anxiety and mood swings. More focus on my goals. Also, it’s not just the empty calories in alcohol that affect your weight loss efforts. Alcohol halts your body’s ability to burn fat and build muscle. So it’s definitely something to reduce or eliminate completely if you want the best results.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Hannah_White_hwfit9
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Are you struggling to lose weight? It could be because you are saying the wrong things to yourself. Hannah White is a personal trainer and online coach who uses her personal experience of losing weight to help others achieve their diet and fitness goals. In a recent post, she revealed a lot of the mistakes she made and things she said to herself that prevented her from losing weight. “The five things limiting beliefs and ‘excuses’ were some of the MAIN things holding me back from achieving my fitness goals in my 30s,” she writes.


She Stopped Saying She Was Too Old to Lift Weights

The first things she quit saying? “I’m too old to start lifting weights,” she reveals. “Age is just a number, and if you’re still able to move your body, then there are ALWAYS things you can do! “If you can sit down & stand up from a chair 🪑 You can ‘Squat.’ If you can pick up shopping bags off the floor 🛍️ You can ‘Deadlift.’ Start small & build from there. You’ll be surprised at what you’re able to achieve with consistency.”

She Stopped Blaming It On Her Metabolism

The second thing she stopped saying: “I have a slow metabolism & can’t lose belly fat,” she reveals. “If you have a diagnosed medical condition, then you should absolutely seek help from your doctor! But for everybody else… your activity level & diet are the main factors that impact your ability to lose belly fat.”

She Stopped Blaming It On Being Premenopausal

Next, she stopped making an excuse that “I’m perimenopausal now, which is making it hard to lose weight,” she says. “True. But it is not the actual hormones that affect your metabolism. Hormones massively affect how we feel, yes! And how we feel affects our daily actions and habits.”

RELATED: This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

These Things Helped

She recommends doing these things to help:

  • Improving the quality of your sleep
  • Managing stress
  • Reducing alcohol & caffeine
  • Focusing on fuelling your body correctly
  • Daily walks and regular weight training.

She Stopped Blaming It On Genetics

“It’s my genetics” is another excuse she stopped making. “Genetics play a role. Let’s face it. We’re not all created the same. Some people inherit a higher basal metabolic rate (BMR), which means they burn more calories when they are at rest. And some people are more ‘naturally’ athletic. However, lifestyle choices & actions also affect your BMR & what your body is capable of!”

She Stopped Saying She Didn’t Have Times

The last thing she stopped saying? “I don’t have time to exercise & eat healthy,” she reveals. “You don’t need to be perfect to make progress with your fat loss & fitness goals. “Doing small things consistently will make a MASSIVE difference, especially if you’re starting from scratch.”

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Here Are Some Tips

She offers the following tips to help with weight loss. “Things like going for a 10min daily walk, eating more protein, adding a portion of fruit or veg to each meal, drinking a glass of water every hour or so, etc.,” she recommends.

She Stopped Exercising to Lose Weight

In another post, she reveals three mistakes she stopped making to lose fat in her 40s. “I stopped seeing exercise as a way to burn calories and started training to get stronger instead,” she says. “This really helped to shape and tone my physique, as getting stronger meant that I built muscle and lost fat in all the right places. Plus, the extra muscle I built burns more calories at rest, so I found I was able to eat more food and still lose weight.”

She Stopped Trying to Eat Less Food

“I stopped just trying to eat less food and started tracking my macros and eating the right quantities of nutrients for me and my goals,” she continues. “This gave me more energy for my workouts and got rid of my sugar cravings for good. “It also allowed me to still eat all the foods I enjoyed without feeling guilty as I knew I was eating what I should be.”

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

She Stopped Drinking Alcohol

“I stopped drinking alcohol,” she says. “This one speaks for itself. Better sleep. More energy. Less anxiety and mood swings. More focus on my goals. Also, it’s not just the empty calories in alcohol that affect your weight loss efforts. Alcohol halts your body’s ability to burn fat and build muscle. So it’s definitely something to reduce or eliminate completely if you want the best results.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Stella Q Rivers stellaqrivers
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Are you trying to lose weight but not achieving the desired results? Stella Q Rivers is a weight loss coach who is “helping driven women drop 10-30+ lbs, master food, & finally feel in control,” she writes in her Instagram bio. She lost 40 pounds and has managed to keep it off for a decade. “I went from 165lbs to 115lbs & kept it off for 10 years. My biggest REGRET? Making these 5 mistakes,” she writes in an Instagram post.

Mistake 1: Kept on Trying to Diet

Her first mistake? “I Kept on trying to diet,” she reveals. “The more I dieted, the bigger the tire around my waist got & the scale crept up that I avoided getting on it. The #1 predictor of weight GAIN is dieting.”

Mistake 2: Believed the “Fat and Funny Friend” Story

Her second mistake? “Believed my ‘I’m the fat & funny friend’ story,” she reveals. “You are who you say you are. If you’re playing the role of the fat friend, you are her. What role do you play in your family (the ‘ugly duckling’) & friend circles and HOW much weight are you keeping on your body right now because of it?” she writes.

Mistake 3: Believed “Progressionals” Over Her Body

Her third mistake? She believed “professionals” over her body. “Between dieticians, nutritionists, coaches, hypnotherapists, Jenny Craig consultants, you name it. I did it & trusted them,” she explains. “When you trust OTHER people more than yourself, you will fight your weight because you won’t *trust* yourself. Yes, get informed BUT take what you need & leave the rest.”

Mistake 4: Gave Into Every Craving in the “Name of Not Binging”

Some people will tell you to lean into cravings so you don’t overindulge. But she disagrees. Giving into every craving in the “name of not binging” was her fourth mistake. “Because of dieting, I became a binge eater. Through healing that phase of my life I was told ‘honor your craving or else you’ll binge.’ Again, listening to professionals, FEARING food & my body and gaining more weight. It didn’t feel good. When you give into every craving, you will have a weight problem & food will have the power over you.”

Mistake 5: Worked Out Too Much

Her fifth and final mistake was working out too much. “Running 7+miles a day for a thigh gap, doing HIIT workouts 6 days a week= working out like an a**hole. This contributed to the binging & feeling out of control with food, skyrocketed weight gain & avoiding the scale,” she says. “I love running & love a good HIIT session every now & then but I love listening to my body more. Result? 40+lbs down. Your relationship to yourself is the pathway to your weight loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Laura Denys laura.fitwoman
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Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Hilary Carver balancebyhilary
Copyright balancebyhilary/Instagram

Are you struggling to lose weight because you aren’t being honest with yourself? Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new social media post, she gets real and brutally honest about the lies she told herself that were keeping her overweight. “Five lies that almost kept me stuck in a body I felt miserable in, that's probably keeping you stuck too,” she writes.

You Can Become the Person You Want to Be

“If you think you need to eat as little as possible, work 1000x harder, or wait until you hit your ‘goal weight’ to feel confident, it’s time to stop believing the BS that’s keeping you stuck,” she writes, adding that there may be “5 lies holding you back” and preventing you from becoming “the hot, aligned woman you’re meant to be.”

Overcoming These 5 Lies Helped Her Lose 100 Pounds

“Story time: all five of these are struggles that I had when I started my 100 pound weight loss transformation. And if I’m being really, really honest, there were many more lies than just these five,” she said.

Don’t Be Overwhelmed

“Getting started felt so overwhelming because of so many failed attempts before and past dieting history, the overwhelming amount of conflicting information I was reading and not knowing where to start, and an overall negative mindset. I’m just here to tell you as somebody who’s been there, you don’t have to stay stuck. You truly don’t. You are so much more capable than you realize. Just needed you to know,” she said.

Lie Number One

Lie number one is, “You think you need to eat as little as possible to lose weight,” she writes. “Starving yourself isn't sexy. It's miserable. If you want to lose weight and feel better, you need to eat enough to fuel your body, build your dream physique, and still enjoy the foods you love. You don't need to eat less you need to eat smarter.”

Lie Number Two

Lie number two: You believe you have to wreck yourself in the gym. “Endless cardio sessions, soul-crushing workouts. No thanks. The truth? You don't need to spend hours in the gym to see results. You'll see better results when you choose movement you actually enjoy because it feels freaking good.

Lie Number Three

The next lie? “You think you'll finally feel confident when you hit your weight goal,” she states. “Confidence isn't a number on a scale. Hot and aligned women decide to show up as their most confident selves now, not 20 pounds from now because when you feel good about yourself, the rest falls into place.

Lie Number Four

“Lie number four, you think it has to be all or nothing,” she states. “One bad meal doesn't ruin your progress. One missed workout doesn't mean you failed. Women who get in their hottest best bodies don't let small setbacks throw them off track. They show up stay consistent and keep moving forward.

Lie Number Five

Line number five? “You believe you're just meant to feel stuck. You're not stuck. You just haven't been given the right tools. Hot women don't settle for excuses. They decide that their best body and best life are worth working for, and they make it happen,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

Katie Dunlop, CPT, CSN, and influencer (@lovesweatfitness) is an expert and influencer who has lost 45 pounds and totally transformed her body. On her various social media platforms, including YouTube, Instagram, and Facebook, she shares all her tips and tricks to getting into the best shape of her life. In one viral video, she reveals that a fundamental part of her weight loss had to do with ditching 5 bad habits. “When I was going through that journey, there were a lot of things I was doing to try to lose weight that later I realized were actually making me gain weight. And I guarantee you're doing at least one of these,” she says in the video. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. Reduce Caffeine Intake

The first thing she started doing that had a huge impact on her losing weight? “I stopped ignoring the silent killer, and that silent killer is cortisol, which is our stress hormone,” she explains, adding that cortisol increases when you have an increase in caffeine, “which blew my mind because all the diet pills I was taking, the coffee diets I was doing, all of that was about having more caffeine to try to lose weight,” she says. “But when you increase your caffeine, it increases your cortisol. So my appetite was sped up and my metabolism slowed down and I ended up gaining way more weight.” She strongly suggests not taking diet pills or amping up your caffeine intake if you are trying to lose weight. One way to do this is to switch to a half-caffeinated drink as it will “allow you to lose more weight.” Or, she suggests just waiting until later in the day to have your coffee “because your cortisol is highest in the morning.”Caffeine can be very dangerous, “especially for someone with undiagnosed underlying heart conditions,” says Collingwood. “A cup or two of coffee is not a big deal, but when you add coffee and diet pills and pre-workout drinks and energy drinks, etc. it can add up to a whole lot of caffeine.” She also agrees that caffeine raises cortisol levels, “which when chronically high can be dangerous.”

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

2. Don’t Skip Breakfast

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The second thing she did was she stopped skipping breakfast. “This is something most women do when they're trying to lose weight. You think if you skip breakfast, you'll cut out some extra calories or you'll maybe just be able to wait a while and then you'll eat less throughout the day. But really when you skip breakfast, it actually makes you hungrier, it makes you make poor choices the rest of the day, and you end up gaining more weight,” she maintains. She claims that when she started eating breakfast again, she saw “such better results” with weight loss. If you are busy in the morning she recommends meal prepping overnight oats, “so you have something healthy you can grab and go.” She adds that when you eat breakfast, “it also helps lower those cortisol levels I was just talking about, so you're going to have an increase in your metabolism and see better results faster.” Collingwood agrees about breakfast. “I have found in myself and in clients throughout the years that most people make up for the calories not eaten when they skip breakfast and then some,” she says. “Some people lose weight initially when they skip breakfast but after a period of time the body adjusts by lowering metabolism and a plateau happens. Breakfast foods are typically high in nutrients so it is an excellent time to get whole grains, dairy, fruit, fiber rich foods, protein, and more.”

3. Stop Demonizing All Sugar

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The third thing Katie did was she stopped “demonizing” all sugar. “I used to be a sugar crazy person where I would read every single label and if it had even a gram of sugar, I wouldn't eat it. And that wasn't really the right approach either because that stressed me out and made me crazy,” she said. It also led her “to eat a lot of sugar-free foods that had artificial sweeteners that can also slow down your metabolism,” she admits. Now, she mostly pays attention to the added sugars in foods versus natural sugars “The daily recommended amount of added sugar is only 24 grams, but the average American eats 68 grams of added sugar a day. That's crazy,” she points out. “So while I don't want us freaking out about counting every banana or apple we eat, it is really important that you pay attention to the added sugars in food because they add up so quickly and can completely destroy your weight loss goals.”Some added sugar is absolutely fine, notes Collingwood, “and most health organizations recommend no more than 10% of your calories coming from added sugars,” she says. “Natural sugars from fruit and milk have a lot of nutritional value associated with them and should not be counted when assessing sugar intake for the day. Added sugars also don’t fill you up and are often in foods that have very little nutritional value.”

Related: I Lost 10 Pounds in 50 Days with These 5 Changes

4. Stop Program Hopping

Katie_Dunlop2Love Sweat Fitness/Facebook

The fourth thing she stopped doing was “program hopping,” she reveals. “When I was first trying to lose weight, I was always grasping at straws, trying to just find something that I thought would be a quick fix. Like, ‘Oh, if I do this class, it's going to help me lose all this weight in a couple of weeks. Or if I do cardio for hours a day, I'm going to lose weight.’ And when I didn't see results within a week or two, I would change to the next thing and the next thing,” she explains, pointing out that the issue with this is that your body needs “consistency” to actually see results. “You're going to get the best changes and best results if you're consistent for at least two months. That doesn't mean you have to do the exact same workout every single day, but it means you need to have a consistent routine and program week after week for a minimum of two months to be able to see those results,” she says.

Doing a variety of exercises like resistance training and aerobic (zone 2 steady state and some HIIT) “is good to work different muscles and work in different zones of intensity,” says Collingwood. “That being said, going from workout to workout may not be good psychologically and when trying to establish a routine,” she points out. “Pick a few different things you like to do and follow a weekly schedule. For example, run one day, go to a cycle class one day, swim laps one day, do yoga one day, and lift weights a few days a week.”

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

5. Stop Trash Talking Yourself

Katie_Dunlop3Love Sweat Fitness/Facebook

The fifth and “truly, this made the biggest change” is that she “stopped trash talking” herself. “When you're in that place where you're feeling discouraged, you're feeling emotional, you don't like your physical body in the moment and the way that you've been treating it, it's really hard not to get down on yourself. It's hard not to beat yourself up. But what happens when you do that is you end up focusing on the person you were in the past, those behaviors that got you there, right? Maybe the overeating, that cycle of yo-yo dieting, and you focus too much on the past or maybe your current state, and that really does lead you to have more erratic weight loss,” she says. “You're going to go really hard for a little bit and then you'll get discouraged again and you'll go really hard and you end up, yo-yoing, that's exactly what I did for years and years and years. So what you need to do instead is you need to focus on that version of yourself that you want to become.”

Collingwood agrees. “Focusing on what your body is capable of is much more empowering than putting yourself down in front of the mirror or feeling bad when you can’t keep up with someone else at the gym,” she says. “Love yourself for your own abilities and don’t compare yourself to others. Celebrate the small wins along the way. Celebrate the accomplishments and focus on how you are improving and getting stronger instead of putting yourself down.”

💪🔥Body Booster: If you are a breakfast person, don’t skip it. Experts say that even though you may be cutting calories by refraining from the meal, you will likely make it up – and then some – later in the day.

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

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20 Things to Avoid While on Ozempic
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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.

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

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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

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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.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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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.