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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.

7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

Avoid these common errors sabotaging your results after 40.

Christopher Roback
By Christopher RobackOct 23, 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.

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackOct 23, 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.

Nutrition & Diet

Struggling with stubborn fat that won't budge despite your best efforts? You're not alone. After 40, hormonal changes and decreased muscle mass can make fat loss particularly challenging. However, according to experts, common mistakes might be holding you back more than age itself.

JJ Virgin, a triple-board certified nutrition expert and four-time best-selling author, and Annette Snyder, MS, RD, CSOWM, a Certified Specialist in Obesity and Weight Management, reveal the seven critical mistakes preventing women over 40 from achieving their body composition goals.

Mistake 1: Focusing Only on Weight Loss

"Stop trying to lose weight," JJ Virgin says in her recent post. "If your sole focus was to lose weight, what should you do? You should fast as much as possible, eat as little as possible, and move as little as possible."

This approach destroys metabolism and muscle mass. Instead, focus on body composition - the ratio of fat to muscle. As Snyder explains, "A safe and sustainable rate of fat loss is 0.5-2 pounds per week while maintaining muscle mass."

How to Track Progress the Right Way

"What we measure and monitor, we can improve," says Virgin. She recommends using a combination of methods:

  • Weekly waist and hip measurements
  • Progress photos from multiple angles
  • Body composition measurements
  • Strength improvements in key exercises
  • Energy levels and recovery time.

Mistake 2: Starting Your Day Wrong

Virgin warns against the common breakfast mistake of having "a skinny latte and muffin." This combination can contain as much sugar as two hostess cupcakes, setting you up for blood sugar crashes and increased hunger. Instead, prioritize protein at breakfast, aiming for 25-30 grams to stabilize blood sugar and preserve muscle mass.

Building a Better Breakfast

Virgin shares her go-to morning routine: "I do breakfast around two hours after waking up. Start with meditation, maybe a cold plunge, then a protein-rich breakfast." She recommends:

  • Protein smoothies with clean protein powder and collagen
  • Greek-style yogurt with added protein (if dairy-tolerant)
  • Eggs with vegetables and healthy fats
  • Adding essential amino acids for extra muscle protection.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Mistake 3: Avoiding Strength Training

"Forget aging gracefully. Age powerfully," Virgin declares. After 40, women can lose up to 1% muscle mass annually if not actively preventing it. More alarming is the 2-4% loss in strength and 6% loss in power. Snyder adds, "Resistance training is crucial for maintaining metabolic health and preventing age-related muscle loss."

Essential Exercises Every Woman Over 40 Needs

"Focus on functional movements that translate to real life," Virgin advises. She recommends these key exercises:

  • Squats (with or without weights)
  • Bent-over rows for upper body strength
  • Overhead presses for shoulder strength
  • Push-ups (modified as needed)
  • Pull-ups or assisted pull-ups for upper body

"These movements help maintain independence and functionality as we age," she explains.

Mistake 4: Not Tracking Body Composition

"We must know what your weight is made up of," Virgin emphasizes. Simply monitoring scale weight isn't enough. According to Snyder, "The Gold Standard for measuring body fat percentage is through a DEXA scan," though regular measurements and progress photos can also help track changes effectively.

Mistake 5: Insufficient Protein Intake

Most women drastically underestimate their protein needs. Virgin recommends 0.7 to 1 gram per pound of target body weight, eaten first at each meal. "When you eat protein first, research shows you make better food choices overall and maintain better blood sugar control," she explains.

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Smart Protein Strategies Throughout the Day

"Protein timing matters as much as total intake," Snyder explains. She recommends:

  • 25-30g protein every 3-4 hours
  • Protein-first approach at each meal
  • Post-workout protein within 30 minutes
  • Evening protein to support overnight muscle maintenance

Virgin adds, "If you're plant-based, aim for 40 grams per meal since plant proteins are typically less bioavailable."

Mistake 6: Inadequate Daily Movement

"Winners find ways," Virgin emphasizes regarding daily movement. Many women focus solely on structured exercise while remaining sedentary throughout the day. Aim for at least 8,000 steps daily, working up to 12,000 for optimal results. Remember, formal workouts can't completely offset a sedentary lifestyle.

Creating an Active Lifestyle

Virgin suggests these practical ways to increase daily movement:

  • Stand and pace during phone calls
  • Use a walking pad while working
  • Take stairs instead of elevators
  • Park farther from the entrances
  • Schedule walking meetings

"Movement doesn't need to be formal exercise," she emphasizes. "It's about finding ways to move throughout your entire day."

Mistake 7: Pursuing Quick Fixes

"Focusing on quick results usually entails either under-eating, overexercising or a combination of the two," warns Snyder. "This can increase the risk for burnout, nutritional deficiencies, and an unhealthy mindset." Instead, focus on sustainable habits you can maintain long-term.

Building Sustainable Habits

Snyder recommends focusing on these key areas for long-term success:

  • Regular meal timing
  • Proper hydration (half your body weight in ounces daily)
  • Quality sleep (7-9 hours)
  • Stress management
  • Social support systems
  • "These foundational habits support all your other efforts," she explains.

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Your Action Plan for Success

Start implementing these changes gradually:

Week 1:

  • Track current habits and measurements
  • Begin protein-first approach at breakfast
  • Start daily step counting

Week 2:

  • Add basic strength training 2-3 times weekly
  • Increase daily movement
  • Focus on proper hydration

Week 3:

  • Optimize protein at all meals
  • Add more challenging exercises
  • Implement stress management strategies

Remember: sustainable transformation takes time. While drastic measures might show quick results, they often lead to rebound weight gain and metabolic damage. By avoiding these seven common mistakes and implementing the suggested solutions, you can achieve lasting results at any age.

Track these key metrics for success:

  • Daily protein intake
  • Weekly strength training sessions
  • Daily step count
  • Body measurements (not just weight)
  • Energy levels and recovery
  • Sleep quality and duration
  • Stress levels

The path to lasting body composition change after 40 isn't about quick fixes or extreme measures. It's about building sustainable habits while avoiding common pitfalls that can derail your progress. Start implementing these changes today for a stronger, leaner tomorrow. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteincardiosustainable weight losswalkingweight loss

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Nutrition & Diet

10 Weight Loss Mistakes Women Over 40 Need to Stop Making Now

Exercise,And,Healthy,Diet,Concept.,Senior,Woman,With,Fitball,Eating
Shutterstock
Alek Korab
By Alek KorabOct 21, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Struggling to lose weight after 40? You're not alone. Many women find that strategies that worked in their younger years become less effective as they age. Weight loss expertLouise Digby, Dr. Anthony Balduzzi, founder of The Fit Mother Project and mindset coachDy Ann Parham, share insights on avoiding common mistakes. Here are ten weight loss errors you might be making and how to fix them.

Following Fad Diets

Product for Whole 30 diet. Healthy foodShutterstock

Fad diets like keto or very low-calorie plans promise quick results but aren't sustainable. Digby explains in her video, "When you cut out whole food groups, you're not giving your body all the nutrients it needs." She adds, "Carbs aren't all bad. Your body needs them for energy, brain function, and keeping your metabolism healthy."

Extreme Calorie Restriction

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

Drastically cutting calories can backfire. Digby warns, "When you don't eat enough, your body slows down to save energy." This makes it harder to lose weight later on. "When you start eating normally again, your body stores extra calories as fat, so you often gain the weight back," she says.

RELATED: I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Relying on Detoxes and Cleanses

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

Detoxes and cleanses might sound appealing, but they can do more harm than good. Digby explains, "These programs often promise quick results, making you feel lighter and more energized. But they usually just make you lose water and muscle, not fat." These plans often cut out important foods and don't give your body enough calories, slowing down your metabolism.

Over-Exercising

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Many women think more exercise is always better, but Digby disagrees: "When you exercise too hard, your body makes more stress hormones. This can make you gain weight, especially around your belly." Dr. Balduzzi adds, "Women in their forties, fifties, and sixties need to lift weights. It is perhaps the single most effective kind of exercise."

Ignoring Age-Related Body Changes

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Our bodies change significantly after 40. Digby points out, "Hormones that control our metabolism start to drop. This can make it harder to burn fat and easier to gain weight, especially around the middle." Dr. Balduzzi adds, "When we're in our forties, fifties, and sixties, we typically burn around 200 to 350 less calories per day than when we did when we were in our twenties."

Neglecting the Impact of Stress

Hands of a woman playing with nails in stressShutterstock

Stress plays a crucial role in weight gain. Digby notes, "Our stress levels often go up as we get older, with work and family responsibilities. More stress can lead to more belly fat." Managing stress is crucial for successful weight loss after 40.

Overlooking the Emotional Aspects of Eating

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Digby emphasizes the importance of understanding emotional eating. "Food isn't just fuel. It's tied to our feelings," she explains. "If we don't deal with the emotional side of eating, we'll keep regaining weight no matter what diet we try." Becoming aware of why you eat and finding healthier ways to cope with emotions is crucial.

RELATED: 3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

Pursuing Unsustainable Weight Loss Methods

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Both Digby and Dr. Balduzzi stress the importance of sustainable approaches. Digby states, "If you can't see yourself doing something forever, it won't lead to long-term results." Dr. Balduzzi echoes this: "We don't just want to lose 10 pounds and regain it all back."

Ignoring the Importance of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Dr. Balduzzi emphasizes the critical role of sleep in weight loss: "Sleep is like the master clock that controls all of our main weight loss hormones, controls cortisol, controls insulin, controls thyroid hormone. When we're not getting enough sleep, we're basically shooting ourselves in the foot when it comes to our weight loss efforts."

Overcomplicating Weight Loss Strategies

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Dy Ann Parham advocates for simplicity in weight loss approaches. She says, "Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart. You'll be absolutely amazed at how simple this lifestyle can be." Focus on whole, nutritious foods and consistent, enjoyable physical activity rather than complex diet plans.

RELATED: I Achieve My Ideal Body With These 16 Simple Steps Anyone Can Follow

Work With Your Body

Mature woman workout before fitness training session at home.Shutterstock

Avoiding these common mistakes can help women over 40 achieve lasting weight loss. It's about working with your body's changes, not against them. As Digby concludes, "When you eat and move in ways that suit your body, especially as you age, losing weight becomes much easier." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Diet Mistakes That Block Fat Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothFeb 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you prioritizing protein intake but not losing the weight you hoped to? You might be making a common – but fixable – mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post she reveals some diet faux pas you might be committing. “5 dieting traps that are stalling your fat loss and body recomp even though you are eating high protein,” she writes. After revealing each “trap,” she goes on to suggest what to do instead.

Hitting a Protein Target Without Considering Quality or Distribution

Her first trap? Hitting a protein target without considering quality or distribution. “Simply consuming ‘enough’ protein isn’t doing it. The quality, density, & timing of protein intake directly impact muscle retention & satiety,” she says.

What to Do Instead

The solution? “Choose quality proteins & distribute protein intake more evenly across meals to stimulate muscle synthesis multiple times per day—not just at dinner,” she writes.

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

Setting Calories Too Low

The next mistake is setting calories too low. “Severe calorie restriction reduces total daily energy expenditure (TDEE). Your body compensates by decreasing how much you move & making you more energy-efficient, which slows fat loss,” she says.

What to Do Instead

The solution? “Keep your deficit modest—just below maintenance,” she recommends. “Prioritize protein & fiber to increase the thermic effect of food (TEF) & satiety. Increase daily movement like walking to support TDEE rather than reducing ‘calories in’ even further.”

Overemphasizing Protein While Neglecting Fiber & Carbs

Mistake three is overemphasizing protein while neglecting fiber and carbs. “Protein is just one part of the satiety equation. A high-protein diet without fiber-rich carbohydrates can slow digestion, impact gut health, and leave you feeling ravenous,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

What to Do Instead

Make sure you are balancing macros. “Ensure you’re including fiber from fruits, vegetables, & starches at every meal to support digestion, blood sugar control, & satiety,” she suggests.

Unrealistic Expectations

Another mistake is setting unrealistic expectations. “Fat loss takes time. If you’ve ever lost 5 lbs in a week on keto, it was likely water weight, not body fat. Quick results aren’t sustainable, & constant weight fluctuations can be discouraging,” she writes.

What to Do Instead

Her solution? “Shift focus from short-term outcomes to long-term consistency. Instead of chasing the scale, prioritize the behaviors that create fat loss—training, nutrition, & recovery,” she says.

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

Chronic Dieting

Her last mistake is chronic dieting. “Constantly being in a deficit can lead to metabolic adaptation, lack of nutrients, hormonal problems, and a higher risk of binge-restrict cycles,” she points out.

What to Do Instead

She has a solution to the problem. “Periodize your deficit,” she suggests. “Include diet breaks & consider calorie cycling to avoid diet fatigue and promote long-term adherence.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Fat Loss Mistakes Women Over 40 Need to Stop Making Right Now

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackOct 23, 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.

Struggling with stubborn fat that won't budge despite your best efforts? You're not alone. After 40, hormonal changes and decreased muscle mass can make fat loss particularly challenging. However, according to experts, common mistakes might be holding you back more than age itself.

JJ Virgin, a triple-board certified nutrition expert and four-time best-selling author, and Annette Snyder, MS, RD, CSOWM, a Certified Specialist in Obesity and Weight Management, reveal the seven critical mistakes preventing women over 40 from achieving their body composition goals.

Mistake 1: Focusing Only on Weight Loss

"Stop trying to lose weight," JJ Virgin says in her recent post. "If your sole focus was to lose weight, what should you do? You should fast as much as possible, eat as little as possible, and move as little as possible."

This approach destroys metabolism and muscle mass. Instead, focus on body composition - the ratio of fat to muscle. As Snyder explains, "A safe and sustainable rate of fat loss is 0.5-2 pounds per week while maintaining muscle mass."

How to Track Progress the Right Way

"What we measure and monitor, we can improve," says Virgin. She recommends using a combination of methods:

  • Weekly waist and hip measurements
  • Progress photos from multiple angles
  • Body composition measurements
  • Strength improvements in key exercises
  • Energy levels and recovery time.

Mistake 2: Starting Your Day Wrong

Virgin warns against the common breakfast mistake of having "a skinny latte and muffin." This combination can contain as much sugar as two hostess cupcakes, setting you up for blood sugar crashes and increased hunger. Instead, prioritize protein at breakfast, aiming for 25-30 grams to stabilize blood sugar and preserve muscle mass.

Building a Better Breakfast

Virgin shares her go-to morning routine: "I do breakfast around two hours after waking up. Start with meditation, maybe a cold plunge, then a protein-rich breakfast." She recommends:

  • Protein smoothies with clean protein powder and collagen
  • Greek-style yogurt with added protein (if dairy-tolerant)
  • Eggs with vegetables and healthy fats
  • Adding essential amino acids for extra muscle protection.

RELATED: Woman Drops 3 Dress Sizes in Her 40s By Eating These 10 High Protein Meals

Mistake 3: Avoiding Strength Training

"Forget aging gracefully. Age powerfully," Virgin declares. After 40, women can lose up to 1% muscle mass annually if not actively preventing it. More alarming is the 2-4% loss in strength and 6% loss in power. Snyder adds, "Resistance training is crucial for maintaining metabolic health and preventing age-related muscle loss."

Essential Exercises Every Woman Over 40 Needs

"Focus on functional movements that translate to real life," Virgin advises. She recommends these key exercises:

  • Squats (with or without weights)
  • Bent-over rows for upper body strength
  • Overhead presses for shoulder strength
  • Push-ups (modified as needed)
  • Pull-ups or assisted pull-ups for upper body

"These movements help maintain independence and functionality as we age," she explains.

Mistake 4: Not Tracking Body Composition

"We must know what your weight is made up of," Virgin emphasizes. Simply monitoring scale weight isn't enough. According to Snyder, "The Gold Standard for measuring body fat percentage is through a DEXA scan," though regular measurements and progress photos can also help track changes effectively.

Mistake 5: Insufficient Protein Intake

Most women drastically underestimate their protein needs. Virgin recommends 0.7 to 1 gram per pound of target body weight, eaten first at each meal. "When you eat protein first, research shows you make better food choices overall and maintain better blood sugar control," she explains.

RELATED: 12 Safe Yoga Poses That Make Bones Stronger After 50

Smart Protein Strategies Throughout the Day

"Protein timing matters as much as total intake," Snyder explains. She recommends:

  • 25-30g protein every 3-4 hours
  • Protein-first approach at each meal
  • Post-workout protein within 30 minutes
  • Evening protein to support overnight muscle maintenance

Virgin adds, "If you're plant-based, aim for 40 grams per meal since plant proteins are typically less bioavailable."

Mistake 6: Inadequate Daily Movement

"Winners find ways," Virgin emphasizes regarding daily movement. Many women focus solely on structured exercise while remaining sedentary throughout the day. Aim for at least 8,000 steps daily, working up to 12,000 for optimal results. Remember, formal workouts can't completely offset a sedentary lifestyle.

Creating an Active Lifestyle

Virgin suggests these practical ways to increase daily movement:

  • Stand and pace during phone calls
  • Use a walking pad while working
  • Take stairs instead of elevators
  • Park farther from the entrances
  • Schedule walking meetings

"Movement doesn't need to be formal exercise," she emphasizes. "It's about finding ways to move throughout your entire day."

Mistake 7: Pursuing Quick Fixes

"Focusing on quick results usually entails either under-eating, overexercising or a combination of the two," warns Snyder. "This can increase the risk for burnout, nutritional deficiencies, and an unhealthy mindset." Instead, focus on sustainable habits you can maintain long-term.

Building Sustainable Habits

Snyder recommends focusing on these key areas for long-term success:

  • Regular meal timing
  • Proper hydration (half your body weight in ounces daily)
  • Quality sleep (7-9 hours)
  • Stress management
  • Social support systems
  • "These foundational habits support all your other efforts," she explains.

RELATED: She Did Cardio Every Day for 30 Days and Her Doctor Was Shocked by the Results

Your Action Plan for Success

Start implementing these changes gradually:

Week 1:

  • Track current habits and measurements
  • Begin protein-first approach at breakfast
  • Start daily step counting

Week 2:

  • Add basic strength training 2-3 times weekly
  • Increase daily movement
  • Focus on proper hydration

Week 3:

  • Optimize protein at all meals
  • Add more challenging exercises
  • Implement stress management strategies

Remember: sustainable transformation takes time. While drastic measures might show quick results, they often lead to rebound weight gain and metabolic damage. By avoiding these seven common mistakes and implementing the suggested solutions, you can achieve lasting results at any age.

Track these key metrics for success:

  • Daily protein intake
  • Weekly strength training sessions
  • Daily step count
  • Body measurements (not just weight)
  • Energy levels and recovery
  • Sleep quality and duration
  • Stress levels

The path to lasting body composition change after 40 isn't about quick fixes or extreme measures. It's about building sustainable habits while avoiding common pitfalls that can derail your progress. Start implementing these changes today for a stronger, leaner tomorrow. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

8 Fat Loss Mistakes to Avoid

Cori Lefkowith Redefining Strength
Stop Making These 5 Protein Mistakes That Sabotage Your Body, Says Nutritionist
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all fallen into the trap of seeking the "perfect" diet or exercise plan, only to find ourselves frustrated when results don't materialize. Cori Lefkowith, founder of Redefining Strength and fitness expert with over 800,000 YouTube subscribers, has been there too. Through years of experience, she's identified key mistakes that held back her progress and that of countless clients. "The real secret to results is to be Goldilocks and look for that thing that's just right," says Cori. Her insights could save you months of wasted effort on your fitness journey - read on to discover the weight loss mistakes she wishes she'd avoided sooner.

1. Fighting Cravings Too Hard

One of the biggest mistakes is constantly battling against food cravings. "Sometimes it's better to give in to cravings than fight them," Cori explains in her post. When we deplete our self-control by constantly restricting, we often end up overeating later. "Sometimes indulging is what we need to stay consistent, find that lifestyle balance and stay on track longer," she adds.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

2. Avoiding "Unhealthy" Substitutes

Demonizing diet drinks and other substitute products can actually work against you. Cori advises, "Drink your diet drink. Fake sweeteners have become super demonized and while the data really doesn't support that demonization." She believes that "having that diet soda may actually help you stay more consistent and be healthier overall" by satisfying cravings without derailing your entire plan.

3. Cutting Out Restaurant Meals

Trying to be perfect by avoiding restaurants altogether is unsustainable. "Often when we start a new diet, we avoid going out because it isn't as easy to stay on track. But this can also backfire and make us feel like we're that person always on a diet," Cori points out. Instead, she recommends planning meals out and working them into your routine for better long-term adherence.

4. Expecting Fast Results Without Sacrifice

Many people want quick transformations without the necessary commitment. "If you want fast results, you better be ready to sacrifice," Cori states bluntly. "The faster we want results, the more we have to be really dedicated and perfect in those changes, especially to start." Understanding this reality from the beginning helps set proper expectations.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

5. Not Recognizing Your Starting Point

Not acknowledging how long you've struggled affects your journey. "The longer you've struggled, the longer your struggle," Cori admits. Someone who just gained weight recently will see faster results than someone who's carried extra weight for years. "The longer you've had the weight on, the less you're familiar with what you need to do, the harder it will be to really get the ball rolling," she explains.

6. Getting Caught in the Guilt Cycle

Feeling guilty about imperfections can be more damaging than the slip-ups themselves. "Stop feeling guilty," Cori emphasizes. "We're human. We're never going to be perfect." This guilt often leads to days of poor choices, whereas accepting occasional mishaps allows you to move forward more effectively. "It's the guilt that changes our habits and mindsets for days after that actually adds up," she notes.

7. Making Workouts Longer Instead of Better

Many people mistakenly focus on workout duration rather than quality. "Stop just exercising for longer. Focus on making your workouts longer is a waste of time, period," Cori asserts. Excessive exercise can trigger hormonal issues and metabolic adaptations that actually hinder weight loss. Using your limited training time wisely is far more effective.

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

8. Turning Strength Workouts Into Cardio Sessions

Avoiding proper rest during strength training is counterproductive. "Don't turn your strength workouts into just cardio," warns Cori. "Too often we seek to just feel work from our workouts. To be tired and burn a ton of calories." This approach can prevent muscle building and actually make you look less toned. "When you do strength work, don't fear rest. Don't feel like you have to be destroyed or out of breath every single workout," she advises.

9. Seeking Perfection Over Consistency

Striving for the perfect plan often leads to failure. Cori believes finding your personal balance is critical: "We need to find that combination of what's right and what we can do consistently. That sweet spot is where the magic happens." Creating a sustainable approach based on your individual needs leads to better long-term results than following someone else's "perfect" program.

10. Making Too Many Changes At Once

Attempting to overhaul your entire lifestyle immediately sets you up for burnout. "Results really come from 1% improvements and meeting ourselves where we're at," Cori concludes. Small, manageable changes that you can maintain consistently will always outperform dramatic but unsustainable transformations. Focus on gradual progress rather than overnight perfection. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Dropped 40 Lbs When She Stopped Making These 5 Mistakes

Stella Q Rivers stellaqrivers
copyright stellaqrivers/Instagram
Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

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

Mistake 1: Kept on Trying to Diet

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

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

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

Mistake 3: Believed “Progressionals” Over Her Body

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

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

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

Mistake 5: Worked Out Too Much

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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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

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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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

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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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

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
Copyright gainsbybrains/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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