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10 Weight Loss Secrets French Girls Don’t Want You to Know

Ever wonder how girls in France stay so thin while eating baguettes and cheese?

Leah Groth
By Leah GrothSep 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
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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.

Frederique_Bros11
Copyright msfrederique/Instagram
Leah Groth
By Leah GrothSep 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Fitness & Workouts

Have you ever wondered how French girls stay so thin, all while eating crepes slathered in Nutella, baguettes and cheese, and rich meals? Frederique Bros is a French YouTuber and influencer who currently lives in the United States. In a viral video, she uncovers some of the best-kept diet secrets from the women in her country. “Some people say French women do not get fat, which is not true. But statistically, we are the fittest in Europe,” she says, going on to reveal the key diet secrets “that French women don’t want you to know.”

French Women Don’t Count Calories

“I don't know any French women who have been calculating calories,” she says. Instead, the day following a heavy dinner, “I'm going to eat light,” she says. “It's all about balancing and really listening to your body.”

They Have Also Mastered “Quiet” Exercise

While you might not see French girls in the gym as much as Americans, they enjoy “quiet” sports. “We do a lot of running, we love swimming, a lot of walking” and “obviously cycling,” she says.

They Walk and Run Everywhere

Running woman. Runner jogging at summer day. Female fitness model training outside in Paris City with beautiful view on Eifel Tower - symbol of Paris.Shutterstock

Parisians also walk everywhere, she says. “Leaving your house is burning calories. Why Parisians are usually slimmer “is a simple reason,” she says, which is they do “a lot” of walking, making it easy to achieve 10,000 steps per day. “Paris, I can assure you, or any big city, we are always running. We are always running after the subway, the bus, and the taxi,” she says. This makes 15,000 to 20,000 steps a day a possibility.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

They Don’t Weigh Themselves

She also doesn’t weigh herself. “Do not jump on your scale every day. I didn't weigh myself in six months, but I know I'm not putting on weight because I'm testing with my clothes, and I also measure my body,” she says. “It's not about losing weight only because muscles are heavier than fat. So if you jump on a scale and after training for three months and you're a little bit heavier and you think, ‘Oh, I don't understand, I'm putting weight here. No, it's just because your muscle mass is much heavier, and the best way to burn fat is to build muscle everywhere.”

There Is No Snacking Between Meals

“Usually in France, and it's a big no-no for us, we do not snack between meals. This is how you're going to accumulate bad fat if you do it,” she says. “If you really want a snack between meals, try fruit, anything with colors and vitamins and minerals.”

They Only Cook with Real Butter and Olive Oil

Organic olive oil pouring from carafe into glass bowlShutterstock

She also only cooks with “butter, real butter, real french butter and as well olive oil,” she says. Or, if she is cooking Asian food, she might use coconut oil.

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

They Eat Lots of Veggies

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

“Of course, you should have vegetables every day, almost every meal. So healthy, so good for your body. The more you eat healthy and the more fibers in your body, the more you're going to the loo. Yes, I'm talking about the bowel movement because you need to have a lot of bowel movement to get healthy,” she adds.

They Make Their Own Salad Dressing

Don’t bother buying salad dressing. “We eat green salad but like a lot every day, and we don't do the full dressing sauce on the top of it,” she says. “Usually, I just use a little bit of olive oil and quite a lot of balsamic vinegar.” She also sometimes adds “a proper mustard” or “just a lemon juice, salt and pepper.”

They Eat Both the Egg Yolk and White

When it comes to eggs, “just get the full egg” with both the white and yolk, she says. “Eggs are amazing. They're full of proteins.” She recommends organic.

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

They Drink a Lot of Water

And, don’t forget to hydrate, which “is good for your skin and everything,” she says. If you are still hungry after a meal, she recommends waiting 30 minutes and then having a glass of water. “It takes a minimum 30 minutes for your body to start the digestion system,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight losslose weight fastwalking

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Fitness & Workouts

10 Weight Loss Secrets French Girls Don’t Want You to Know

Frederique_Bros11
Copyright msfrederique/Instagram
Leah Groth
By Leah GrothSep 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Have you ever wondered how French girls stay so thin, all while eating crepes slathered in Nutella, baguettes and cheese, and rich meals? Frederique Bros is a French YouTuber and influencer who currently lives in the United States. In a viral video, she uncovers some of the best-kept diet secrets from the women in her country. “Some people say French women do not get fat, which is not true. But statistically, we are the fittest in Europe,” she says, going on to reveal the key diet secrets “that French women don’t want you to know.”

French Women Don’t Count Calories

“I don't know any French women who have been calculating calories,” she says. Instead, the day following a heavy dinner, “I'm going to eat light,” she says. “It's all about balancing and really listening to your body.”

They Have Also Mastered “Quiet” Exercise

While you might not see French girls in the gym as much as Americans, they enjoy “quiet” sports. “We do a lot of running, we love swimming, a lot of walking” and “obviously cycling,” she says.

They Walk and Run Everywhere

Running woman. Runner jogging at summer day. Female fitness model training outside in Paris City with beautiful view on Eifel Tower - symbol of Paris.Shutterstock

Parisians also walk everywhere, she says. “Leaving your house is burning calories. Why Parisians are usually slimmer “is a simple reason,” she says, which is they do “a lot” of walking, making it easy to achieve 10,000 steps per day. “Paris, I can assure you, or any big city, we are always running. We are always running after the subway, the bus, and the taxi,” she says. This makes 15,000 to 20,000 steps a day a possibility.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

They Don’t Weigh Themselves

She also doesn’t weigh herself. “Do not jump on your scale every day. I didn't weigh myself in six months, but I know I'm not putting on weight because I'm testing with my clothes, and I also measure my body,” she says. “It's not about losing weight only because muscles are heavier than fat. So if you jump on a scale and after training for three months and you're a little bit heavier and you think, ‘Oh, I don't understand, I'm putting weight here. No, it's just because your muscle mass is much heavier, and the best way to burn fat is to build muscle everywhere.”

There Is No Snacking Between Meals

“Usually in France, and it's a big no-no for us, we do not snack between meals. This is how you're going to accumulate bad fat if you do it,” she says. “If you really want a snack between meals, try fruit, anything with colors and vitamins and minerals.”

They Only Cook with Real Butter and Olive Oil

Organic olive oil pouring from carafe into glass bowlShutterstock

She also only cooks with “butter, real butter, real french butter and as well olive oil,” she says. Or, if she is cooking Asian food, she might use coconut oil.

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

They Eat Lots of Veggies

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

“Of course, you should have vegetables every day, almost every meal. So healthy, so good for your body. The more you eat healthy and the more fibers in your body, the more you're going to the loo. Yes, I'm talking about the bowel movement because you need to have a lot of bowel movement to get healthy,” she adds.

They Make Their Own Salad Dressing

Don’t bother buying salad dressing. “We eat green salad but like a lot every day, and we don't do the full dressing sauce on the top of it,” she says. “Usually, I just use a little bit of olive oil and quite a lot of balsamic vinegar.” She also sometimes adds “a proper mustard” or “just a lemon juice, salt and pepper.”

They Eat Both the Egg Yolk and White

When it comes to eggs, “just get the full egg” with both the white and yolk, she says. “Eggs are amazing. They're full of proteins.” She recommends organic.

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

They Drink a Lot of Water

And, don’t forget to hydrate, which “is good for your skin and everything,” she says. If you are still hungry after a meal, she recommends waiting 30 minutes and then having a glass of water. “It takes a minimum 30 minutes for your body to start the digestion system,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

8 Weight Loss Secrets One Personal Trainer Wishes She Knew Sooner

Hannah White hwfit
Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits
Copyright hwfit/Instagram
Leah Suzanne
By Leah SuzanneApr 26, 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.

Have you tried all the weight loss fads and want a plan that works? Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. Over the years, she has tried out all the trends and can report back the secrets to weight loss success, revealing them in a new social media post. “8 weight loss essentials that took me years to learn,” she writes.

Walk Daily

“Aim for 8-10K steps per day,” White says. “It’s too hot/cold outside” isn’t an excuse, she adds. “Walk on a treadmill, a walking pad, around a shopping centre, a supermarket, around your home, or on the spot at home.”

Manage Stress

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

Next up, tackle stress. “Managing stress can reduce stress-eating. Download Headspace or a similar app and get to work,” she says.

Sleep More

Happy woman lying in comfortable foam latex mattress bed in luxury hotel enjoying relax weekend getaway jumping in bed. Enjoying Asian woman with open arms in freedom.

Shutterstock

Make sure to get enough rest. “More sleep = less hunger. The easiest way to get more sleep is to go to bed earlier. And stop using your f#€king phone in bed - it’s ruining your sleep quality!” she writes.

Design Your Diet Around Nutritious Food

Fruit, vegetables, citrus, produce, farmers market, supermarket​A Test of Mental ResilienceShutterstock

“Get 80% or more of calories from nutritious food, and the remaining from ‘less nutritious’ food,” she suggests. “This teaches you no food is good or bad, which gives you far more calorie control over what and how much you eat.”

Don’t Undereat

Young blonde woman eating eclair sitting in cafe. Girl bite piece of croissant look joyful at restaurant. Cheat meal day concept. Woman is preparing with appetite to eat eclair. Enjoy pistachio bakeryShutterstock

Make sure you are eating enough. “Unless you’re 100lbs, 1,200 calories isn’t enough. Undereating leads to overeating, so stop that now,” she says. “For weight loss, eat in a moderate calorie deficit of around 15-20% depending on how much fat you’ve got to lose.”

Lift Weights

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

“You need to lift weights,” she continues. “And I mean heavy weights, not the 5kg or 10lb dumbbells you use in that class you go to or in the videos you follow along to. Those things are basically cardio anyway. Lifting weights will build muscle, which is an ESSENTIAL part of sustained fat loss along with achieving that ‘toned’ look you’re after.”

Limit Alcohol and Hydrate

The girl bartender prepares a cocktail in the nightclub. Alcohol

Shutterstock

“Alcohol wrecks sleep quality, so limit your intake. Water will make you feel more awake and like you have more energy, which makes it more likely you’ll get up and move around. If your pee is dark orange, you need more water. If it’s a pale straw colour, you’re good,” she says.

Make Sure You Are Eating Enough Protein and Fiber

Hannah White hwfit

Copyright hwfit/Instagram

“Protein reduces hunger and prevents muscle loss. Around 2 grams per kilogram of bodyweight daily is a good aim. The fibre in fruit and veggies makes you feel full, not to mention the health benefits of it. Women need around 20-25g per day, and men need around 30-35g per day. Most people undereat protein and fibre - make the effort to increase your intake,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Weight Loss Rules That Work

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

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

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"

Dr_Christie_Risinger1
Copyright Christy Risinger/YouTube
Christopher Roback
By Christopher RobackDec 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Looking in the mirror and feeling frustrated? You're not alone. Millions of Americans struggle with their weight, trying diet after diet without lasting success. But what if the secret to lasting weight loss isn't about dramatic changes or extreme measures?

Meet Dr. Christy Risinger, MD, a Board-Certified Internal Medicine Physician who has helped thousands of patients achieve their weight loss goals. With over 160,000 YouTube subscribers following her evidence-based advice, she cuts through the confusion to reveal what actually works. Here are her top 5 secrets for successful weight loss, backed by research.

Secret 1: Set Realistic Goals That Actually Work

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger explains in her video. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can dramatically improve health.

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," she emphasizes. "Did you know that if you have type two diabetes and you lose weight, you can cure that condition? And if you have pre-diabetes, you can prevent the progression to diabetes with weight loss."

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Secret 2: Master Your Calorie Awareness

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

"By simply becoming more aware of what you're eating, you will change some bad habits," Dr. Risinger states. A review of 22 studies found consistent links between self-monitoring and successful weight loss.

"Weight loss comes down to calories in versus calories used," she explains. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." However, she adds an important caveat: "After three to six months of this, you will find your weight loss will slow because as your weight decreases, your calories needs decrease."

Secret 3: Eliminate Hidden Calories First

Glass of chilled beer on table and blurred sparkling bar background.Shutterstock

Before overhauling your entire diet, Dr. Risinger recommends starting with the obvious culprits. "Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," she advises. "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month, or 50 pounds in a year."

Secret 4: Choose the Right Diet for You

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

While many diets can work short-term, Dr. Risinger champions the Mediterranean diet for its proven health benefits. "There's no optimally effective diet for all individuals," she explains, "but the Mediterranean diet is the only eating pattern that showed benefits in every health category studied."

For those wanting quick results, she offers another option: "If you want to simply jumpstart your weight loss in the short term, a high protein, low carbohydrate diet or intermittent fasting seem to be the most effective." However, she emphasizes quality: "When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar and processing."

Secret 5: Consider Structured Programs That Work

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

For those feeling overwhelmed, Dr. Risinger points to commercial programs as a viable option. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she notes. Research published in The Annals of Internal Medicine found Weight Watchers and Jenny Craig produced the most significant results after 12 months.

RELATED:6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Secret 6: Leverage Technology Wisely

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

The digital age offers new tools for weight loss success. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps did help to reduce caloric intake, increase fruit and veggie consumption, and helped people to lose about five pounds," Dr. Risinger reports. She recommends choosing apps with interactive features and personalized messaging.

Secret 7: Transform Your Eating Habits

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Success isn't just about what you eat, but how you eat. "I want to encourage everyone to make eating an activity that connects you with other people," Dr. Risinger advises. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity."

Secret 8: Build Your Support System

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

Dr. Risinger emphasizes the importance of community in weight loss success. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," she notes. These groups help you stay accountable and provide a forum to discuss struggles with others facing similar challenges.

Secret 9: Monitor Your Progress Daily

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

Daily weigh-ins might seem intimidating, but they're proven effective. "If you know early that you're gaining weight, you can make small adjustments," Dr. Risinger explains. She addresses a common concern: "I've always had concerns that recommending patients weigh themselves regularly, either daily or weekly, may increase their depression or anxiety, but this was not observed in a systematic review of 17 studies."

RELATED:11 Steps This Nutrition PhD Would Take to Get Lean ASAP "It's Simple But Not Easy"

Secret 10: Make Exercise Your Maintenance Key

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

"What's the biggest predictor of keeping the weight off? Exercise," Dr. Risinger states definitively. She recommends "physical activity should be done five to seven days a week for approximately 30 minutes or more, but these minutes can be spread throughout the day."

The Bottom Line: Dr. Risinger's evidence-based approach shows that successful weight loss isn't about dramatic measures or quick fixes. "You don't need to lose that much weight to have a tremendous health benefit," she reminds us. It's about combining realistic goals, consistent tracking, smart food choices, and sustainable habits. Start with just 5% – you might be surprised at how achievable lasting weight loss can be. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Jessie_Inchauspe10
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Walks to Run Her Errands

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

She Recommends Walking After a Workout to “Cool Down

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

Calorie Deficit

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

Meal Plan

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

Here Is What She Eats in a Day

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

Hydration

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

Working Out

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

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

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