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20 Weight Loss Myths Debunked by Nutritionists

Not everything you hear about weight loss is true, says these top RDNs.

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.

New diet restriction and stress concept. Portrait of young frustrated woman with a green measuring tape around her mouth isolated gray background. Human face expression emotion. Healthy lifestyle
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Myth 1: Exercise Is the Key to Weight Loss

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

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

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

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

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

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

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

Myth 3: My Inability to Lose Weight Is Genetic

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

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

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

Myth 4: Moderation Is the Key to Losing Weight

Contrasting large and tiny food portions of SpaghettiShutterstock

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

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

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

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

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

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

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

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

Myth 7: Eating Fat Will Make Me Fat

Oil,Cooking,Oil,Synthetic,fatShutterstock

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

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

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

Myth 8: You Need Willpower to Lose Weight

Choosing between apple and donutShutterstock

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

Myth 9: I Need to Try Harder to Lose Weight

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

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

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

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

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

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

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

Female leg is stepping on white scales at homeShutterstock

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

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

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

Portrait of stressed young housewife in modern kitchenShutterstock

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

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

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

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

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

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

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

RELATED:10 Reasons to Start Walking for Easy Weight Loss

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

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

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

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

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

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

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

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

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

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

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

Myth 18: Avoid All Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

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

Myth 19: Only Shop the Perimeter of the Store

Women housewife with cart shopping in supermarketShutterstock

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

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

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

Female hands holding sugar cubes, closeupShutterstock

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

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

More For You

New diet restriction and stress concept. Portrait of young frustrated woman with a green measuring tape around her mouth isolated gray background. Human face expression emotion. Healthy lifestyle
Shutterstock
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


Myth 1: Exercise Is the Key to Weight Loss

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

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

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

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

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

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

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

Myth 3: My Inability to Lose Weight Is Genetic

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

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

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

Myth 4: Moderation Is the Key to Losing Weight

Contrasting large and tiny food portions of SpaghettiShutterstock

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

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

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

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

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

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

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

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

Myth 7: Eating Fat Will Make Me Fat

Oil,Cooking,Oil,Synthetic,fatShutterstock

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

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

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

Myth 8: You Need Willpower to Lose Weight

Choosing between apple and donutShutterstock

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

Myth 9: I Need to Try Harder to Lose Weight

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

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

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

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

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

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

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

Female leg is stepping on white scales at homeShutterstock

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

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

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

Portrait of stressed young housewife in modern kitchenShutterstock

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

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

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

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

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

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

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

RELATED:10 Reasons to Start Walking for Easy Weight Loss

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

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

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

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

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

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

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

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

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

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

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

Myth 18: Avoid All Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

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

Myth 19: Only Shop the Perimeter of the Store

Women housewife with cart shopping in supermarketShutterstock

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

RELATED:15 Amazing Ideas to Start Losing Weight Before Summer

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

Female hands holding sugar cubes, closeupShutterstock

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

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

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
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 lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

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“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

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“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

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.

Fact-Checked

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

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

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

There is a lot of misinformation out there when it comes to diet and nutrition – and abiding by it could be costing you your health. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet-focused nutritionist and social media influencer who regularly shares realistic tips and tricks to help people improve their eating habits. In a cheeky new TikTok video, she busts some of the biggest diet myths out there. “I'm so glad that so many of you are here for pettiness like I am. Here are some things that I have said as a registered dietician that have made the internet mad,” she exclaims. The Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to bust some other popular misadvice out there.


Myth One: “Clean” Foods

@thenutritiontea

Replying to @crappytohappy #dietitiansoftiktok #dietitian #foodisfood #dietitianapproved

“The term clean foods is just a marketing gimmick,” Shana states. “Some people are always so upset when I say this because the word clean is just another way for folks to feel superior in their ways of eating.”

Myth 2: Certain Bodies Are Pillars of Health

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

“Number two, bodies are not business cards,” says Shana. “And why do I say this? Because we obviously uplift certain physiques in this society and put down others. Just because someone has a thin body, just because they have visible muscles, it does not mean that they are the pillar of health. Many times are often disordered eating habits or other habits that aren't anything but healthy that goes on behind the scenes.”

Related: “How I Lost the Last 10 Pounds,” Reveals Nutritionist Danni Patton

Myth 3: All Ultra Processed Foods Are Unhealthy

Shana_Spence_thenutritiontea1The Nutrition Tea/Facebook

“And number three, just because the food is labeled ultra-processed, it does not mean that it's automatically unhealthy,” claims Shana. “Just because something is processed or labeled processed, it does not mean that it's automatically unhealthy. There are many processed foods that are actually adding micronutrients to our day because they're fortified, enriched with certain nutrients, minerals, and vitamins that our body needs,” she says.

Myth 4: Plant-Based Eating Means Vegan or Vegetarian

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“Being plant-based doesn’t mean you can’t ever eat anything from animals,” says Collingwood, as her first myth. “Plant-based just means the majority of what you are eating comes from plants, and animal-based foods are a smaller proportion of your plate. You can become more plant-based by intentionally adding more fruits and veggies (or other plants like herbs, grains, legumes, etc.) or by reducing animal sources and substituting more plant-based proteins.”

Myth 5: Fresh Is Always the Best

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Another common misconception is that fresh is best, says Collingwood. “Frozen and canned produce can be just as nutrient-dense as their fresh counterparts because they are picked at their peak of freshness and nutritional value. Look for varieties that don’t have sodium and/or sugar added, if possible,” she says.

Related: Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout

Myth 6: Eating Healthy Is Expensive

Tara_Collingwood2Diet Diva/Facebook

Don’t let the old belief that “healthy food is expensive” stop you from living your healthiest life. “Food prices have gone up exponentially in recent years, but healthy food doesn’t necessarily have to be more expensive,” says Collingwood. “The biggest food cost is food that is thrown away,” she points out. “If you plan and shop smartly, you can actually save money by eating more nutritiously!”

💪🔥Body Booster: Don’t believe every diet myth you hear. There is canned food that is healthier than fresh food, and not all processed food is bad for you. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Evidence-Based

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

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

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

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
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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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

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The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

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When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

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

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.