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5 Training Mistakes That Kept This Fitness Expert From Burning Fat

One coach offers simple tips to accelerate fat loss.

Leah Groth
By Leah GrothNov 09, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothNov 09, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Is it taking you longer than you hoped to burn fat and get in shape? You might need a few simple tips to speed up the process. Ashley DiGiacomo Schwartz (@the.busy.mom.method)is a fitness and nutrition enthusiast and Fitness & Nutrition Body Recomposition Coach-BA/IMBA, who transformed her body during perimenopause. In a new social media post, she reveals several habits she wished she had incorporated sooner. “My progress at the gym would have gone a lot faster if I had done these five things sooner,” she writes in the Instagram video.

Eat Enough

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Her first tip? Make sure you are eating enough. “We came from a generation that thought 1,200 calorie diets were a reasonable thing (they aren’t). Your body needs fuel to build muscle and lose body fat. If you aren’t eating enough, you will never see the results you are looking for. Restrictive diets will not get you to your goals. You gotta feed the machine,” she says in her post.

Stopped Doing So Much Cardio

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She also stopped doing so much cardio. “We came from a generation that told us that cardio was the path to our toned and lean body. It’s not. Cardio is the way to being skinny. Too much cardio and not enough lifting leads to muscle cannibalization. If you want to be toned, what that means is you want more muscle and less fat. If you are only doing cardio, you will never get there,” she writes.

Stopped Doing Fancy Workouts

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She also “stopped doing fancy workouts and changing my workouts frequently,” she writes. “If you want to make true progress in muscle growth, you need to stick to a program for a significant period of time. At least 4 weeks. Sounds boring? It’s effective. Get over how boring you think it is if you truly want to make progress.”

Stopped Lifting Light Weights

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She also picked up heavier weights and “stopped lifting light weights,” she writes. “You will never get bulky. I promise! You do not grow muscle overnight without eating and exercising in a way that will get you there. Lift weights. If it’s light enough that you can knock it out without a struggle, then up your weights.”

RELATED:Weight Loss Coach Lost 30 Pounds After Starting to Eat More Potatoes

Expecting Results Overnight

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Finally, she stopped expecting results overnight. “You can make great progress over 4-12 weeks. But do not quit after week one if you don’t see the progress you expect. It took you time to get to this place of discomfort in your body. It will take you time to get back to a place that makes you happy and meets your goals! Keep at it. Stick with the program. If you quit, you will never get there,” she says.

Also, Get More Sleep

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In another video, she reveals other healthy habits that help keep her in shape, starting with sleep. “Aim for 6.5-8 hours when you can,” she says. “Quality sleep regulates your hormones and reduces stress.”

Walk

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Next, movement Is key, she says. “Get your steps in. Walking (especially outside) lowers stress, and taking extra steps burns extra calories without making you more hungry! Win-win!” she says.

Watch What You Eat

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Next up, diet. “Watch what you eat,” she says. “Focus on whole foods, lean meats, healthy fats, and complex carbs. Avoid processed foods and excess sugar.” She also recommends eating breakfast and skipping fasted workouts. “Your cortisol is highest first thing in the morning, and working out in that state without any food in your system creates more unnecessary stress on your body,” she says.

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

Limit Alcohol

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Next, keep alcohol to a minimum. “Excessive alcohol intake deregulates your sleep patterns and can lead to excess calories and excess body fat, especially around your belly area,” she says.

Hydrate

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And keep hydration a priority. Drink more water for added health benefits. “If you are drinking more water, you are less likely to overeat. Additionally, all of our systems benefit from proper hydration, so if you want optimal workouts, you need to hydrate,” she says. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Fitness & Workouts

5 Training Mistakes Sabotaging Weight Loss

Dr. Shannon Ritchey dr.shannon.dpt
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Leah Groth
By Leah GrothJan 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 lifting weights, but can’t seem to make any progress? You might be making a common mistake without even knowing it. Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new social media she pops the lid open on the biggest misconceptions about strength training. “Let’s clear up some weightlifting myths,” she writes. “I get overwhelmed by the abundance of misinformation I see about weightlifting.” Here is what she has to say, and also what science has to say, about lifting weights for weight loss.

Here Are Some Common Myths

According to Dr. Ritchey, these are the most common strength training myths:

  1. ⁣You HAVE to lift super heavy. ⁣
  2. ⁣You can build muscle with light weights only. ⁣
  3. ⁣Time under tension is all that matters. ⁣
  4. ⁣I’m holding weights, so I’m building muscle and strength. ⁣
  5. ⁣It burns, and it’s hard, so it’s effective. ⁣

Here’s What Research Says

“Here’s what we know from research,” she continues, revealing the following:

  1. ⁣To build muscle, take each set close to failure in under 30 reps. ⁣
  2. ⁣Work each muscle group individually so you know it’s getting the proper stimulus. ⁣
  3. ⁣Program your week so each muscle group gets at least 48 hours of recovery. ⁣

What Doesn’t Work? Training Upper and Lower Body in the Same Exercise

“Here’s what doesn’t appear to work (for the majority of the population),” she continues. The first thing? Working upper and lower body in the same exercise⁣. “If we look at the stimulus to each muscle group, one muscle group may be getting “cheated” while the other group MAY be getting enough stimulus. I don’t know of an exercise in which you can work multiple muscle groups and get close to failure in all of them at the same time,” she says.

Using the Same Weight for Each Lift

The next thing that doesn’t work? “Using the same 6, 8, or 10lb weights for each lift,” she writes. “An 8lb weight may be great for some lifts but not enough for others. Different movements require different loads.⁣”

Burning Muscles Mean You Are Building Muscle or Burning Fat

Number three? “The burn = building muscle or burning fat⁣,” she writes. “The burn is more of a side-effect rather than a stimulus for muscle growth in itself. If you aren’t approaching failure (a decrease in rep speed), you won’t see much growth, even if it burns.”

Working the Same Muscle Groups Each Day

One more thing that doesn’t work? “Working the same muscle groups each day⁣,” she says. “It’s counter-intuitive, but muscles grow in the recovery. So in order to see results and not suffer overuse injuries, spread out your work. We work each muscle ~2x/week on non-consecutive days. “

Bottom Line: Follow the Science

“Remember that what you see on social media is never the whole picture. Some people don’t apply these things, yet they still have visible muscle definition. This could be due to genetics and/or their body fat percentage. ⁣But for the majority of us, we will see the best results from following the science. ⁣Instead of using bodies as marketing tactics, let’s follow the science,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothFeb 18, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Top 5 Mistakes Preventing You From Toning Up

AnnMarie Lawrence annmarielawrence_
Copyright annmarielawrence_/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 trying to tone up, but can’t seem to achieve the desired definition? You might be making a common mistake, even if you think you are doing everything right. AnnMarie Lawrence is an IFBB pro and fitness coach who helps “busy working moms lose weight WITHOUT spending hours in the gym or kitchen,” she writes in her Instagram bio. In a recent post she gets real about fat loss, revealing some of the top faux pas people make while trying to get into shape. “5 mistakes you’re making if you’re not getting toned even if you’re working out and eating high protein,” she says, also offering tips on “what to do instead.”

You Aren’t Progressive Overloading

The first mistake preventing you from toning up? “You’re NOT progressively overloading,” she says. “Start tracking your weights and reps—aim to lift heavier or do more reps each week.”

RELATED: This Is Exactly How to Lose Body Fat This Year

You Aren’t Eating the Right Amount

Mistake number two is, you’re eating “too much or too little,” she says. “Dial in your nutrition. I am happy you’re eating protein BUT we also need to focus on your caloric intake. Tracking both macros and calories will help give you the data you need to guarantee your success.”

You Aren’t Consistent

Mistake three? “You’re NOT consistent,” she writes. “Show up regularly—consistency beats perfection every time. IF you aren’t training or eating accordingly MOST of the time, you will get sub par results and tend to end up frustrated.”

You Aren’t Getting Enough Rest

You might also be sweating too much. “You’re not getting enough rest for recovery,” is mistake number four. “Prioritize 6–9 hours of quality sleep and schedule rest days. Sometimes we tend to over do it especially when we first start a health and fitness journey. But remember muscles rebuild during rest!” she says.

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

You’re Doing Too Much Cardio

And the final mistake you might be making? “You’re doing too much cardio,” she says. “Focus on strength training and balance it with moderate cardio! Over doing it with HIIT classes and focusing on calories burned will hurt more then help! The focus in your workouts should be increasing strength and endurance! The nutrition is where we dial in the fat loss!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Weight Loss Mistakes That Kept Me Fat

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Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Are you trying to lose weight but aren’t sure how? Dan Go, weight loss and fitness coach and founder of High Performance, successfully lost weight and is helping other people do the same. In a recent viral video, he reveals a few faux pas you might be making that are preventing you from losing weight. “Here are the five weight loss mistakes that have kept me fat and how to fix them,” he says.

Losing Weight Can Be Frustrating

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“Losing weight can be one of the most frustrating things that you do in your entire life. And a lot of people don't even know the hidden missteps that cause them to keep the weight on in the first place. And social media doesn't make this any easier. If you've ever been on social media, you have seen every single food on a planet being demonized in one way or the other,” he says. “And you've also had people that simplify the process of weight loss by just telling you to eat less and move more, which is as helpful as telling someone who wants to make money to just earn more and spend less.”

However, It’s Probably Because You Are Making Mistakes

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“The truth about losing weight is that you don't have bad genetics, you don't have a slow metabolism, nor are you too old,” he says. “Instead, there are a few hidden mistakes that keep you from losing fat despite all of your hard work.”

Mistake 1: Underestimating How Much Food Is Going Into Your Body

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“Mistake number one is underestimating how much food was going into my body,” he explains. “When I first started to lose weight, I was eating healthy, but then every time I would step on the scale, I would see the same number, and sometimes I would even see the weight scale go up. I thought my metabolism was getting slow and I was getting too old. Mind you, I was 30 years old at this time. The truth was I wasn't tracking my food properly.”

Count Your Calories

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“Now, one thing I need to mention is that calories are not all that matter, but they still do matter,” he says, admitting that he didn’t realize how many calories he was consuming even though he was eating healthy food. “Now, this doesn't mean that you have to track for the rest of your life, but you do want to get really exact about how much each food looks. And what I mean by that is, putting the raw versions of these foods on a weight scale, and you wanna be tracking it by the grams,” he says. “Also, you'll be so surprised at what slips through the cracks in terms of the things that you snack on, the sauces that you use, and all other forms of just hidden calories that you're not even privy to in the first place.”

Mistake 2: Putting Too Much Emphasis on Cardio and Running

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“My next mistake is something that I see a lot of people doing, which is putting too much of an emphasis on cardio,” he says. He says that he sees a lot of people running to lose weight. “One of the worst ways to lose weight is being in a calorie deficit and using running or cardio as your primary means of exercise,” he says. “Yes, you are going to lose weight, but a significant portion of that weight is gonna be muscle as well.”

Instead, Walk

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Instead, he recommends walking 10,000 steps a day. Or, if you are running, you need to supplement with strength training.

Mistake 3: Not Eating Enough Protein

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Mistake number three is not eating enough protein. He explains that when you do this, you might lose body fat and lean mass. “The reality is that when you lose lean mass along with body fat, what happens as a result is your metabolism goes down.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Split Up Protein Intake Throughout the Day

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“Protein is the single most important macronutrient when it comes to changing your body composition when it comes to losing weight,” he notes. “When it comes to building a physique, a high protein intake reduces appetite and also balances a lot of weight-regulating hormones. Most importantly, it helps you keep, if not build, all of that hard-earned muscle. Now, in order to maintain muscle, if not build some muscle, you want to keep yourself at 0.8 to one gram per pound of body weight. And you wanna split this up between three to four meals a day. And this is gonna help you go from just losing weight to actually burning body fat.”

Mistake 4: Taking Flexible Dieting Way Too Far

Man eatsShutterstock

The fourth mistake is “taking flexible dieting way too far,” he says. “In the fitness circles, you're going to see a lot of people saying that you need to keep your diet flexible in order to make this thing sustainable. And as long as calories are kept equal, you are going to lose weight regardless of the types of foods that you put into your body.” While he agrees there are benefits, “it doesn't really work well for people who have legit food addictions to the point where they will eat junk food to the level of being in a food coma. It's like telling someone who has a legit food addiction towards chips that they can eat chips as part of their healthy lifestyle is like telling an alcoholic that they can have a shot at bourbon to keep things flexible.”

Set Boundaries and Rules

“If there's anything that I know about addictions, I've dealt with it in my life. It's the fact that abstinence is one of the best tools when it comes to removing addiction from your life,” he admits. “Now, this doesn't mean that your life has to be all about just eating whole foods and single-ingredient foods and all that kind of stuff. What this means is that you should have very hard and set boundaries and rules, especially if food addiction has been an issue in your life. Being flexible is cool when it comes to your diet, but also you have to understand your limits as well, especially if you have ever dealt with any type of food addiction.”

RELATED: Top 20 Superfoods You Should Eat Every Day After Age 50

Mistake 5: Focusing Too Much on Weight Loss

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

“Now my final mistake, my fly in the face of everything that I just talked about, which is the concept of just focusing way too much on weight loss,” he says. “Something I realized on my journey to get lean is the fact that I had no control over what the scale told me every single day that I stepped on it. I had no control over my inches. I had no control over these outcomes. The only thing I did have control over was the foods that I was putting into my mouth, the exercises that I was doing, the information that I was taking in to get myself to this place that I needed to be.”

Instead, Focus on Your Healthy Lifestyle

“Something I realized is that the more you obsess about outcomes, the more you invite anxiety into your life. And this is because you're trying to control something that you just don't have any control over. My biggest win when it came to this whole getting in shape process was letting go of even trying to lose weight in the first place and putting the focus on the person that I was becoming and the lifestyle that I was creating,” he admits. “So that weight loss or getting lean or burning body fat was just a byproduct of my behaviors and actions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Coach Transformed Her Body After Stopping These 5 Common Mistakes

Dr_Taylor_Niedermaier12
Copyright tayruns26.2/YouTube
Leah Groth
By Leah GrothJan 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 your diet and fitness mistakes keeping you from achieving your body transformation goals? You might be making them and don’t even know it. Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she discusses her own journey and what she has learned along the way. “These mistakes were costing me TIME & progress,” she writes, going on to reveal 5 of them and also revealing what she did instead that helped her shape up fast.

Mistake One: Not Eating Enough

Her first mistake? “Not eating enough,” she reveals in her post. “This is the biggest factor. In order to build muscle, you need to be eating at maintenance or even slightly above/ surplus. Yes, you may gain muscle initially with a deficit, but eating for too long in a deficit does not help build muscle.”

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

Mistake Two: Fasted Workouts

Her second mistake? “Working out fasted,” she writes. “If you work out super early, try having carbs pre-workout to help give you the energy you need. Aim for about 30-45 grams of carbs. I eat a banana & rice cake before my morning workout/ walk since I get up at 4:45.”

Mistake Three: Not Upping Weights

Mistake number 3: This is failing to abide by the principle of progressive overload. “Using the same weights,” she says. “You can’t stay at the same weight forever. Increase the weight, even if you get fewer reps.”

Mistake Four: Not Going Through the Full Range of Motion

Next up, she messed up by only partially doing exercises. “Go through the full range of motion. This is key. Aim for performing exercises slowly, intentionally & focus on going through the whole range of motion,” she says.

Mistake Five: Being Scared of Eating More

Mistake five has to do with diet. “Being scared of eating more. This ties back to number 1, but just try it out. I get it can be scary. I have upped my carbs from 200 to 300 in the past months & I have nothing negative to say. I am eating about 2,300 calories daily & will continue to eat more. From someone who barely ate above 1,400 calories a few years ago, this is huge,” she says.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

What She Did Instead: Amped Up Protein

In another post, she reveals other habits that helped her transform her body. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

What She Did Instead: Walked More

She also started walking more. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. 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.

What She Did Instead: Counted Macros and Ate Whole Foods

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

What She Did Instead: She Slept More

Getting enough rest was also a game-changer. She “slept well” during her fat loss period. 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. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Natural Ways to Melt Fat Without Ozempic

JJ Virgin
Copyright JJ Virgin/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 26, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Do you find yourself constantly battling hunger pangs while trying to lose weight? You're not alone. While Ozempic may be the latest trending weight loss medication, it comes with a hefty price tag and potential side effects. Health expert JJ Virgin, a triple-board certified nutrition specialist and four-time best-selling author, offers powerful natural alternatives that can help control cravings and shed weight more effortlessly. "Mother nature has given us powerful alternatives that can help control cravings and shed weight more effortlessly," says JJ. From protein-rich foods to simple lifestyle changes, these natural appetite suppressants could be the key to achieving your weight loss goals without prescription medications. We've organized these nine powerful options as a countdown, starting with nine and building up to JJ's top recommendation so you can discover which ones might work best for you.

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

9. Berberine: The Metabolic Master Switch

While often compared to GLP-1 medications, berberine works differently. "Berberine doesn't directly impact GLP-1," JJ clarifies. "Instead, it improves glucose metabolism and insulin sensitivity by activating AMP-activated protein kinase, or AMPK—the metabolic master switch."

For those looking to improve insulin sensitivity and blood sugar control, JJ recommends taking one to two berberine capsules before meals. This natural compound can help manage hunger by addressing one of its root causes: blood sugar dysregulation.

8. Apple Cider Vinegar: The Ancient Appetite Suppressor

Apple cider vinegar has stood the test of time as a weight management aid. "I currently work with someone who needs to lose 200 pounds, and I have them taking two tablespoons of apple cider vinegar every day," JJ shares. A randomized clinical trial published in the Journal of Functional Foods in 2018 showed that 15-30ml of apple cider vinegar daily, combined with caloric restriction, effectively reduced body weight, BMI, and appetite.

JJ recommends taking one to two tablespoons daily, especially before your largest meal or before consuming carbohydrate-rich foods. "It helps lower the blood sugar response to meals and may improve insulin sensitivity," she explains.

7. Exercise: The Anti-Hunger Activity

Exercise does more than burn calories—it directly impacts appetite hormones. "Exercise enhances the secretion of GLP-1 and helps regulate leptin and ghrelin, leading to reduced feelings of hunger," says JJ. It also provides an endorphin release that can help manage stress-related eating.

JJ references a 2022 paper in Nature that identified an "anti-hunger molecule" produced during intense exercise. "This combination of lactate and phenylalanine is responsible for about 25% of the anti-obesity effects of exercise," she explains. JJ recommends high-intensity interval training like the Norwegian 4x4 method, along with 8,000-12,000 steps daily and post-meal movement to manage blood sugar.

RELATED:20 Possible Ozempic Side Effects

6. Calacurb: The Short-Acting GLP-1 Alternative

"The New Zealand government spent ten years and $30 million developing Calacurb, which acts like GLP-1 but is short-acting," says JJ. This bitter hops extract can significantly reduce hunger for a couple of hours, making it perfect for managing cravings between meals.

A 2019 randomized control trial published in Nutrients found that taking bitter hops extract during a 24-hour water-only fast significantly reduced hunger. "It stimulates GLP-1 secretion, helps with feelings of fullness, and improves blood sugar control," JJ explains. She takes two Calacurb capsules before each meal for optimal results.

5. Akkermansia: The GLP-1 Promoting Probiotic

"Akkermansia muciniphila is a probiotic strain that can promote the secretion of GLP-1," JJ explains. This is significant because many people with insulin resistance, fatty liver, or poor metabolic health have impaired GLP-1 secretion. By supporting natural GLP-1 production, Akkermansia helps regulate appetite and metabolic function.

Beyond appetite control, JJ notes that "Akkermansia improves gut barrier function, helping with leaky gut, lowering inflammation, and enhancing metabolic function while reducing fat storage." A 2019 randomized double-blind placebo-controlled study published in Nature Medicine showed improvements in insulin sensitivity and body weight with Akkermansia supplementation.

4. Allulose: The Rare Sugar with Appetite-Suppressing Powers

Allulose is a low-calorie sweetener that doesn't raise blood sugar. "It actually has the opposite effect," JJ reveals. "Taking 10-15 grams of allulose before eating can lower the blood sugar response to your meal." A 2022 study in the Nutrients Journal found that allulose suppresses hunger-associated feeding and inhibits hunger-promoting neurons.

JJ incorporates allulose into her daily routine through flavored syrups in morning coffee or smoothies. "I also enjoy Swelthy Snacks, which combine fiber, allulose, and dark chocolate—a perfect treat that helps control appetite," she shares.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

3. Water: Simple Yet Effective

"One of the easiest appetite suppressants is right at your fingertips: water," JJ states. Drinking water before meals helps you eat less and feel more full. Contrary to previous beliefs, JJ now recommends drinking water during meals as well. "Research shows water actually helps break down food, allows for better nutrient absorption, and slows digestion," she explains.

JJ suggests that many hunger signals are actually thirst in disguise. "We have an overactive hunger mechanism and an underactive thirst mechanism," she says. Try drinking a glass or two of water when you feel hungry, and you might find your cravings disappear.

2. Fiber: The Perfect Partner for Protein

Fiber works synergistically with protein to control appetite. According to JJ, "A 2022 review article published in Critical Reviews in Food Science and Nutrition showed how dietary fiber helps control appetite through multiple mechanisms." Fiber increases satiety, slows digestion, and helps maintain balanced blood sugar levels.

JJ recommends aiming for at least 30 grams of fiber daily, far more than the 5-14 grams the average American consumes. "I love berries for fiber—I try to eat two cups every day. Legumes and avocados are also excellent sources," she shares. If you're currently low on fiber, increase your intake gradually to avoid digestive discomfort.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

1. Protein: Nature's Ultimate Appetite Controller

Protein stands as the foundation of natural appetite control. "When people consume at least 35 grams of protein, they feel less hungry and fuller for longer periods," JJ explains. A 2020 systematic review in Physiology & Behavior found that protein consumption reduces hunger, lowers ghrelin (the hunger hormone), and increases appetite-suppressing hormones like CCK and GLP-1.

Beyond satiety, protein offers metabolic benefits. "About 20-30% of protein calories are utilized during metabolism and muscle synthesis, compared to negligible amounts for fat and only 5-10% for carbohydrates," says JJ. This thermic effect means your body works harder to process protein, burning more calories in the process.

Implementing Your Natural Appetite Control Strategy

When adopting these natural appetite suppressants, JJ recommends a methodical approach. "Add one strategy at a time so you can connect the dots between what you're doing and how you're feeling," she advises. This allows you to identify which methods work best for your unique body and lifestyle.

Remember that weight loss isn't just about controlling appetite. "You don't lose weight to get healthy—you get healthy to lose weight," JJ emphasizes. By combining these natural appetite suppressants with proper nutrition and regular exercise, you can achieve sustainable weight loss without expensive medications or unwanted side effects. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals Top Tips to Lose Weight Over 50

Michaela Bentley Fitness
Trainer, 58, Lost 15 Pounds and Blasted Belly Fat with These 4 Habits
Copyright michaelabentley_fitness/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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✓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 over 50 and struggling to lose weight? You might need to face some “hard truths” and make some changes to your routine, according to an expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she reveals the truth about losing weight after menopause. “At 59 here are my top tips to losing weight after 50,” she says, admitting they are “probably not what you think.”

There Are No Quick Fixes

“There are no quick fixes,” she writes. “The truth is I don’t have a magic wand and neither does any other fitness trainer. The results are up to you. So many people quit way too soon due to unrealistic expectations. It’s not your fault. The fitness industry is full of lies and half truths in order to get you to pull out your wallet. Real change takes time sometimes months and even years, depending on where you’re starting from. Get a program from a qualified source, be patient and stick with it.”

It’s Going to Be Hard

“It’s going to be hard,” she continues. “Big changes in life are hard won. Nothing worth doing is easy and losing weight is no different especially over 50. If you’re doing it right, it’s going to be hard, especially in the beginning while your body gets used to the feeling of getting out of your comfort zone. If you’re following a program that incorporates progressive overload, it’s probably never going to be easy, but I assure you if you stick with it, you will learn to love that feeling of being challenged.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Will Have to Make Lifestyle Changes

“It’s probably going to require a few lifestyle changes and you may not like them all,” she says. “I’ve had many clients say to me. I’m going to do the fitness part, but I don’t wanna change my lifestyle. I like having a drink in the evening and I don’t want to track my food. That’s great, but that’s not gonna get you results. If you really want big changes, you have to make big changes and that’s probably gonna mean changing some of your habits that are out of alignment with your goals and replace those with new healthy habits.”

Consistency Over Perfection

“Consistency is more important than perfection,” is her final tip. “You don’t have to be perfect, (god knows, I am not) but you do have to be consistent. Slow and steady wins the race. You can’t show up one day and then skip a bunch of days because you’re not feeling it. You need to show up every day in some form or another. If you do that, I promise you those results will come in time.”

She Also Started Strength Training

In another recent post, she revealed how she lost 15 pounds and got into the best shape later in life going “full ninja on belly fat.” The first thing that worked to blast belly fat was, unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

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

She Also Started Moving “A Lot More”

She also started moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

“Start a food journal and preferably track your food through tracking app,” she continued about habit number four. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

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

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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