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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.

Your Body Type Could Be Sabotaging Your Workouts — Expert Shows The Fix

Learn how to work with your natural body shape to finally see results.

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Have you ever felt like you're doing everything right with your workouts but still not seeing results? You're not alone. Countless people struggle with exercise programs that simply weren't designed for their body type. "We are all created different but just as beautiful," says Joanna Soh, a certified Personal Trainer (ACE) and Nutrition Coach with over 3 million YouTube subscribers. With her Masters in Mental Health and over a decade in the fitness industry, she's discovered why some workout programs fail — and how to fix them by understanding your unique body type.


Why Your Body Type Matters More Than You Think

"With dedication to your training and eating right, you can get closer to your goals," Joanna explains in her post. "But your daily exercise, diet, habits, lifestyle and even metabolic changes through pregnancy or menopause can skew your body type." Understanding where you fit among the three main body types is crucial for success:

Ectomorph (Banana/Ruler Type)

Ectomorphs have a lean, slender build with long limbs and a fast metabolism. They typically have small frames with narrow shoulders and hips, thin bones, and less muscle mass compared to other body types. Due to their high metabolic rate, ectomorphs often struggle to gain weight or build muscle, no matter their diet or exercise routine.

While they may appear naturally thin, this doesn't always mean they're healthy or fit. Ectomorphs need a balanced diet and exercise plan to stay healthy and potentially increase muscle mass. Dr. Eric Berg, a health educator, explains, "Ectomorphs have a fast metabolism and burn calories quickly, explaining why this body type loses weight easily." This highlights the unique metabolic traits of ectomorphs and the need for tailored diet and exercise plans.

Think: Zendaya, Taylor Swift, Cameron Diaz

Quick Checklist:

  • Naturally thin frame with long limbs
  • Narrow shoulders and hips
  • Difficulty gaining weight or muscle
  • Small joints and lean muscle mass
  • Fast metabolism
  • Usually above-average height.

Mesomorph (Hourglass/Athletic Type)

“As a mesomorph, you're blessed with a naturally athletic build. The mesomorph body type is athletic, muscular, and strong. A mesomorph body type will appear fat and contain muscle mass easily. However, it's crucial to understand that body types aren't set in stone. One common myth is that body types can't be changed. They can. Your body is constantly changing, influenced by lifestyle, diet, sleep, and exercise,” saysKim Shapira, M.S., R.D., Celebrity Dietitian, Nutritional Therapist, and Author.

Think: Jennifer Lopez, Halle Berry, Jessica Biel

Quick Checklist:

  • Athletic, muscular build
  • Broad shoulders that match hip width
  • Gains and loses weight evenly
  • Responds quickly to exercise
  • Medium-sized bone structure
  • Naturally strong and toned.

Endomorph (Apple/Pear Type)

The pear body type is characterized by specific features that differentiate it from other body shapes.

Upper Body: Individuals with a pear shape tend to have shoulders that are narrower than their hips.

Midsection: A pear-shaped body often includes a well-defined waist, creating an hourglass appearance. The bust is typically smaller in proportion to the hips.

Lower Body: The distinguishing feature of the pear shape is a wider lower body, including hips and thighs. The buttocks may be fuller and more rounded.

“If you imagine the shape of a pear fruit — wider at the bottom and narrower at the top — that's the basic idea of a pear body shape. It's different from other body shapes like ectomorphs (with balanced shoulders and hips), ectomorph (more straight up and down). The pear shape is characterized by its distinct proportions, with more emphasis on the lower body,” says Arabella Featherstone, a Fitness Trainer, Coach & Nutrition Expert.

Think: Kim Kardashian, Jennifer Hudson, Beyoncé

Quick Checklist:

  • Softer, curvier figure
  • Wider hips than shoulders
  • Gains muscle easily but also stores fat readily
  • Slower metabolism
  • Shorter limbs with sturdy bone structure
  • Usually shorter to medium height.

Stop Fighting Your Natural Build

"If you have been eating well and exercising, but you're not getting the results you're looking for, then perhaps you are not doing it correctly according to your body type," Joanna advises. Understanding your type helps you stop fighting against your genetics and start working with them.

The Ectomorph Solution: Building and Maintaining Muscle

For ectomorphs, who seem to eat endlessly without gaining weight, Joanna recommends a specific approach: "We want to focus on resistance training and limit cardio." She explains that the key is lifting heavy weights for 6-10 reps with longer rest periods, focusing on compound movements like squats, lunges, and bench presses.

Fueling the Ectomorph Body

"Your body tends to burn off energy really fast," Joanna explains to ectomorphs. "Low carb fat loss diets are not for you." Instead, she recommends eating every 2-4 hours because "you need to keep fueling your engine." The ideal split should be 50% carbs, 30% protein, and 20% fat, with 700-1000 more calories than maintenance level.

The Mesomorph Advantage: Balance is Key

"Count yourself lucky," Joanna tells mesomorphs. "You are considered to have the good genes because you have an efficient metabolism." This natural advantage means mesomorphs can build muscle and lose fat more easily than other types.

Maximizing Mesomorph Results

Joanna warns mesomorphs about common mistakes: "You will lose muscle mass if you are too focused on endurance conditioning and you can gain excess fat if you only perform heavy resistance training." The solution? A varied approach combining "moderate to heavy strength training three to four times weekly and mix it up with HIIT workouts as your cardio two to three times weekly."

RELATED: 50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

The Endomorph Strategy: Working With Your Body

"If you are thinking that you are destined to be overweight right now, this is absolutely not true," Joanna emphasizes. "You can change your body by changing your lifestyle. If your metabolism is sluggish, you need to eat the right food to fire up your metabolism."

Endomorph Training: The Right Way

For endomorphs, success comes from smart training: "Your aim is to complete more work in less time. That means shorter rest periods because we want to keep your heart rate elevated throughout the majority of a session." Joanna notes that endomorphs have natural advantages too: "Your muscles are strong, especially your lower body, so you can really lift."

The Endomorph Diet Solution

"You tend to be more insulin resistant and have a lower carbohydrate tolerance," Joanna explains. Her solution? "The best method is to avoid high carb or starchy carb foods outside of the workout window." Focus on "protein, healthy fats and vegetables" throughout the day, saving carbs for post-workout meals.

RELATED: Coach Lost 20 Pounds in Under 3 Months with These 5 Simple Hacks

Your Path to Success

"There is no one simple solution to achieving your health and fitness goal," Joanna reminds us. Success comes from understanding your body type and working with it, not against it. "It is not an overnight transformation, not even a few weeks. It will take months and even years," she explains, but adds encouragingly, "fitness is for life. There's no deadline to it."

The key to stopping your body type from sabotaging your workouts is understanding how to work with it, not against it. As Joanna says, "It's all about being consistent with your workouts, eating a clean and well-balanced diet, managing your stress levels, and just trusting the process." Start by identifying your body type, then follow the specific training and nutrition guidelines that work best for you. Your body type doesn't have to be a barrier to success — it can be your blueprint for it. d if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Have you ever felt like you're doing everything right with your workouts but still not seeing results? You're not alone. Countless people struggle with exercise programs that simply weren't designed for their body type. "We are all created different but just as beautiful," says Joanna Soh, a certified Personal Trainer (ACE) and Nutrition Coach with over 3 million YouTube subscribers. With her Masters in Mental Health and over a decade in the fitness industry, she's discovered why some workout programs fail — and how to fix them by understanding your unique body type.


Why Your Body Type Matters More Than You Think

"With dedication to your training and eating right, you can get closer to your goals," Joanna explains in her post. "But your daily exercise, diet, habits, lifestyle and even metabolic changes through pregnancy or menopause can skew your body type." Understanding where you fit among the three main body types is crucial for success:

Ectomorph (Banana/Ruler Type)

Ectomorphs have a lean, slender build with long limbs and a fast metabolism. They typically have small frames with narrow shoulders and hips, thin bones, and less muscle mass compared to other body types. Due to their high metabolic rate, ectomorphs often struggle to gain weight or build muscle, no matter their diet or exercise routine.

While they may appear naturally thin, this doesn't always mean they're healthy or fit. Ectomorphs need a balanced diet and exercise plan to stay healthy and potentially increase muscle mass. Dr. Eric Berg, a health educator, explains, "Ectomorphs have a fast metabolism and burn calories quickly, explaining why this body type loses weight easily." This highlights the unique metabolic traits of ectomorphs and the need for tailored diet and exercise plans.

Think: Zendaya, Taylor Swift, Cameron Diaz

Quick Checklist:

  • Naturally thin frame with long limbs
  • Narrow shoulders and hips
  • Difficulty gaining weight or muscle
  • Small joints and lean muscle mass
  • Fast metabolism
  • Usually above-average height.

Mesomorph (Hourglass/Athletic Type)

“As a mesomorph, you're blessed with a naturally athletic build. The mesomorph body type is athletic, muscular, and strong. A mesomorph body type will appear fat and contain muscle mass easily. However, it's crucial to understand that body types aren't set in stone. One common myth is that body types can't be changed. They can. Your body is constantly changing, influenced by lifestyle, diet, sleep, and exercise,” saysKim Shapira, M.S., R.D., Celebrity Dietitian, Nutritional Therapist, and Author.

Think: Jennifer Lopez, Halle Berry, Jessica Biel

Quick Checklist:

  • Athletic, muscular build
  • Broad shoulders that match hip width
  • Gains and loses weight evenly
  • Responds quickly to exercise
  • Medium-sized bone structure
  • Naturally strong and toned.

Endomorph (Apple/Pear Type)

The pear body type is characterized by specific features that differentiate it from other body shapes.

Upper Body: Individuals with a pear shape tend to have shoulders that are narrower than their hips.

Midsection: A pear-shaped body often includes a well-defined waist, creating an hourglass appearance. The bust is typically smaller in proportion to the hips.

Lower Body: The distinguishing feature of the pear shape is a wider lower body, including hips and thighs. The buttocks may be fuller and more rounded.

“If you imagine the shape of a pear fruit — wider at the bottom and narrower at the top — that's the basic idea of a pear body shape. It's different from other body shapes like ectomorphs (with balanced shoulders and hips), ectomorph (more straight up and down). The pear shape is characterized by its distinct proportions, with more emphasis on the lower body,” says Arabella Featherstone, a Fitness Trainer, Coach & Nutrition Expert.

Think: Kim Kardashian, Jennifer Hudson, Beyoncé

Quick Checklist:

  • Softer, curvier figure
  • Wider hips than shoulders
  • Gains muscle easily but also stores fat readily
  • Slower metabolism
  • Shorter limbs with sturdy bone structure
  • Usually shorter to medium height.

Stop Fighting Your Natural Build

"If you have been eating well and exercising, but you're not getting the results you're looking for, then perhaps you are not doing it correctly according to your body type," Joanna advises. Understanding your type helps you stop fighting against your genetics and start working with them.

The Ectomorph Solution: Building and Maintaining Muscle

For ectomorphs, who seem to eat endlessly without gaining weight, Joanna recommends a specific approach: "We want to focus on resistance training and limit cardio." She explains that the key is lifting heavy weights for 6-10 reps with longer rest periods, focusing on compound movements like squats, lunges, and bench presses.

Fueling the Ectomorph Body

"Your body tends to burn off energy really fast," Joanna explains to ectomorphs. "Low carb fat loss diets are not for you." Instead, she recommends eating every 2-4 hours because "you need to keep fueling your engine." The ideal split should be 50% carbs, 30% protein, and 20% fat, with 700-1000 more calories than maintenance level.

The Mesomorph Advantage: Balance is Key

"Count yourself lucky," Joanna tells mesomorphs. "You are considered to have the good genes because you have an efficient metabolism." This natural advantage means mesomorphs can build muscle and lose fat more easily than other types.

Maximizing Mesomorph Results

Joanna warns mesomorphs about common mistakes: "You will lose muscle mass if you are too focused on endurance conditioning and you can gain excess fat if you only perform heavy resistance training." The solution? A varied approach combining "moderate to heavy strength training three to four times weekly and mix it up with HIIT workouts as your cardio two to three times weekly."

RELATED: 50-Year-Old Woman Shares 11 Menopause Belly Fat Tips, “The Fat Just Melted Away”

The Endomorph Strategy: Working With Your Body

"If you are thinking that you are destined to be overweight right now, this is absolutely not true," Joanna emphasizes. "You can change your body by changing your lifestyle. If your metabolism is sluggish, you need to eat the right food to fire up your metabolism."

Endomorph Training: The Right Way

For endomorphs, success comes from smart training: "Your aim is to complete more work in less time. That means shorter rest periods because we want to keep your heart rate elevated throughout the majority of a session." Joanna notes that endomorphs have natural advantages too: "Your muscles are strong, especially your lower body, so you can really lift."

The Endomorph Diet Solution

"You tend to be more insulin resistant and have a lower carbohydrate tolerance," Joanna explains. Her solution? "The best method is to avoid high carb or starchy carb foods outside of the workout window." Focus on "protein, healthy fats and vegetables" throughout the day, saving carbs for post-workout meals.

RELATED: Coach Lost 20 Pounds in Under 3 Months with These 5 Simple Hacks

Your Path to Success

"There is no one simple solution to achieving your health and fitness goal," Joanna reminds us. Success comes from understanding your body type and working with it, not against it. "It is not an overnight transformation, not even a few weeks. It will take months and even years," she explains, but adds encouragingly, "fitness is for life. There's no deadline to it."

The key to stopping your body type from sabotaging your workouts is understanding how to work with it, not against it. As Joanna says, "It's all about being consistent with your workouts, eating a clean and well-balanced diet, managing your stress levels, and just trusting the process." Start by identifying your body type, then follow the specific training and nutrition guidelines that work best for you. Your body type doesn't have to be a barrier to success — it can be your blueprint for it. d if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.


Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

mature,Woman,Jogging,Outdoors,On,Sunset,sunrise, morning, running
Shutterstock
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.

Feeling frustrated with your fitness routine? You're not alone. While you might be doing everything "right," certain morning habits could be working against your body's changing hormonal landscape after 40—and a leading hormone expert has noticed a pattern.


Angela Garcia has spent 25 years watching women make the same well-intentioned mistakes. As a Registered Dietitian Nutritionist and Board-Certified Specialist in Obesity at Thrivelab, she's helped countless women navigate the complex relationship between hormones, exercise, and weight management. From her practice in San Antonio, she's identified key morning habits that are holding women back.

Here's what she wants you to stop doing—and what to do instead.

The Morning Timing That's Working Against You

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Your first few hours set the tone for your entire day—especially during menopause. "Morning habits directly impact energy levels, hormonal balance, and metabolic health," Garcia explains. During this time, fluctuations in estrogen, testosterone, and cortisol affect everything from your metabolism to bone density and muscle mass.

Why Your Old Exercise Rules Don't Work Anymore

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

If you've noticed stubborn weight gain around your middle, hormones might be the culprit. "As estrogen and testosterone levels decrease, metabolism slows down, leading to increased fat storage, especially around the middle," Garcia notes. She adds that these changes also affect how your body recovers from exercise, making traditional workout approaches less effective.

The Hidden Damage You're Doing

Portrait of mature woman practicing yoga at gym. Fitness female doing Triangle yoga Pose, Trikonasana.Shutterstock

The changes run deeper than just weight gain. "These hormonal changes can affect muscle mass, bone density, and insulin sensitivity, making it harder to maintain a healthy weight and overall metabolic function," Garcia explains. She points out that stress compounds these issues: "Elevated cortisol levels from stress can exacerbate these issues, contributing to fatigue and slower recovery."

Morning Mistakes That Sabotage Your Progress

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

Garcia identifies several common morning routine errors that can derail your progress. Skipping strength training is a major pitfall, as is overdoing cardio sessions. "Long or intense cardio sessions can elevate cortisol levels, which worsens fatigue and encourages fat storage," she warns. Other mistakes include neglecting recovery time, poor hydration, and rushing through breakfast.

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

The New Morning Rules You Need

Portrait of senior woman lifting dumbbellsShutterstock

The solution starts with smarter exercise choices. "Light weightlifting or resistance band exercises can build muscle and boost metabolism," Garcia advises. She recommends starting your day with proper hydration and a balanced breakfast containing protein, healthy fats, and fiber. Short bursts of high-intensity interval training can be more effective than lengthy cardio sessions.

Why You Need More Recovery Than You Think

Older women Body Warming Before exercising in the parkShutterstock

Don't underestimate the importance of rest. "Failing to incorporate rest or low-intensity activities like stretching or Pilates can increase stress on the body and hinder recovery," Garcia cautions. She emphasizes that recovery isn't just about physical rest—it's about managing overall stress levels. "Activities like yoga or mindfulness exercises help reduce cortisol levels and support hormonal balance."

The Exercise Approach That Works With Your New Hormones

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

Adapting your workout to your body's new needs is crucial. Garcia suggests focusing on "shorter, lower-impact strength and cardio sessions in the morning." This might include resistance bands, bodyweight exercises, or light weights. She emphasizes the importance of listening to your body and adjusting intensity based on your energy levels and symptoms.

The Simple Morning Habit You're Overlooking

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Many women overlook this simple but crucial factor. "Not drinking enough water in the morning can worsen symptoms like fatigue, poor focus, and hot flashes," Garcia points out. She recommends making hydration a priority first thing in the morning to help with energy levels and body temperature regulation.

RELATED: Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

The Right Way to Time Your First Meal

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

When you eat matters as much as what you eat. "Eating a balanced meal shortly after waking helps stabilize blood sugar levels and supports metabolic function throughout the day," Garcia explains. For women dealing with night sweats or hot flashes, she recommends opting for lighter, cooler breakfast options and maintaining consistent meal timing to support hormonal balance. "Having a lighter, cooler breakfast and spacing meals to prevent prolonged fasting can improve energy and temperature regulation." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.


Your Body Is Storing Fat

She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣

Sign 1: You Are Eating Less But Can’t Lose Weight

Black woman eating olivesShutterstock

The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.

Sign 2: You Haven’t Made Any Changes But Are Gaining Weight

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge

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

The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.

Weight Loss Differs in Your 40s and 50s

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Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”

Your Body Needs More Food

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.

Rethink Your Approach to Exercise

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Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Don’t Avoid Carbs

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Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Have you been doing a lot of ab work and still don’t have a coveted 6-pack? If the answer is yes, there are a handful of explanations as to why you aren’t achieving a chiseled midsection. Andrea Simulus is a 42-year-old Body Composition Coach and social media influencer who is “building” her “goal body” with low-impact strength. In a recent Instagram post, she revealed five mistakes you might be making that are getting in the way of your goals.


You Aren’t Adding Angles or Weights

Andrea_Simulus_andreafit4_13andreafit4/Instagram

Reason number one: “You aren’t adding angles or weights to build more size,” says Simulus. “Abs grow like any other muscle.”

Your Loose Skin Discourages You From Doing Ab Work

Andrea_Simulus_andreafit4_8andreafit4/Instagram

The second reason is that “you’re discouraged by loose skin after babies and don’t work abs,” she maintains. “Any amount of strength will make your stomach look better regardless. I’ve had 4 babies.. I have stretchy skin and it’s ok!”

RELATED: 7 Cardio Workouts That Burn Fat Faster Than Running

You Are Waiting to Lose More Baby Fat

Andrea_Simulus_andreafit4_11andreafit4/Instagram

Number three is, “You keep waiting to lose more body fat,” she says. “It takes time to grow abs - do them now.”

You Aren’t Doing the Right Ab Work

Andrea_Simulus_andreafit4_1andreafit4/Instagram

You might be doing the wrong exercises, according to Andrea. “You think static planks and core stability moves build a six pack. Motions that draw your lower abs to your chest or your upper abs to your knees in a folding motion builds abs - look for those motions,” she says.

You Aren’t Consistent

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The final reason? “You don’t stay consistent,” she maintains. “For most of you it takes much longer than 7 weeks… It took me 2 years to build a six pack large enough to see without calorie restriction. 2 YEARS of 3-4x per week working abs.I wanted them and I hung in there till I got them.”

Try Using a Bosu Ball

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In another post, she recommends using a Bosu ball when doing ab work. “Bosu not only makes them spine friendly, but perfect for building strength and improving core stability,” she writes. “Notice how my hips are angled inward and my core ‘tucked’ or held tight. This is the key to more strength because you are keeping your core under constant tension the entire rep range!”

RELATED: 7 Quick Tips for Burning Fat Faster and More Efficiently

And, Ditch Processed Foods

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In another video, she explains that ditching processed food is also key to building lean muscle, like abs. “Burning fat is essentially eating fewer calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels,” she says. “It'll be much harder to reach your weight goals. So instead, you need to eat more frequent meals, skip the white rice, processed bread, processed products, and add more high fiber nutrients.”

💪🔥Body Booster: If you want a six-pack, you need to do more ab work than just crunches and planks. Try exercises that also work your obliques and lower abs.

Sean Hashmi MD SELFPrinciple
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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.

If you're one of the millions taking GLP-1 medications like Ozempic or Wegovy, you might be wondering what happens when it's time to stop. The answer is more complex than most people realize. According to obesity medicine specialistSean Hashmi, MD, MS, FASN, recent CDC data shows concerning trends. "The obesity rates haven't really gone up overall, but in women, unfortunately, the rates have increased," he notes. Even more concerning, "severe obesity rates increased from 8% in 2013-2014 to about 10% already." Understanding how to stop these medications safely has never been more critical.

Why Stopping Matters

"Weight loss is actually harder than quitting smoking, alcohol, or drugs," Dr. Hashmi explains in his post. This difficulty is reflected in the statistics. Among people with only a high school education, around 45% fall into the obese criteria, compared to 32% for those with a college education or higher. "Nobody is spared from the obesity epidemic," he emphasizes.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

How These Drugs Work

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Before understanding the mistakes, it's important to know how these medications function. "Weight loss drugs work by blocking your appetite signal in the brain," Dr. Hashmi explains. "They can also delay food passing through your stomach. But your body does not change its physiology to say, 'well, you know what? I'm all fixed now.'"

Mistake 1: Stopping Too Quickly

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"You don't want to abruptly stop the drug," Dr. Hashmi warns, "because if you stop it right away while on the main dose, you're going to put that weight back on really, really quickly." The research is clear on this point. The Step 1 trial found that patients who discontinued Wegovy regained 11.6% of their initial 14.9% weight loss within just one year.

What Research Shows

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.Shutterstock

Multiple studies confirm this pattern. In the Step 4 trial, "people who stayed on the drug for another 48 weeks continued to lose weight, an additional 7.9% on average," explains Dr. Hashmi. "But those who stopped ended up regaining 6.9% of what they'd lost." The Surmount 4 study showed similar results with newer medications like tirzepatide, where patients regained 14% of their initial 21% weight loss after stopping.

RELATED:20 Possible Ozempic Side Effects

The Right Way to Stop

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Instead of stopping suddenly, Dr. Hashmi recommends a gradual approach: "We try to go slowly, sometimes even at the same pace as we were titrating up. Every four weeks, we're dropping the dose down." For some patients, he adds, "as we slow down the dosage of the injections, we will add some of the older oral drugs where we have a lot more safety data."

Mistake 2: Not Having a Lifestyle Plan

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"If you don't have the lifestyle component, none of this is going to work," Dr. Hashmi emphasizes. Many patients focus solely on the medication without developing sustainable eating habits. "In our clinical practice, what I end up seeing is patients, if they don't follow the intense lifestyle that we put them on, they can learn to overcome the effects of Ozempic, Wegovy, Saxenda, tirzepatide very easily."

The Problem With Cheat Meals

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Dr. Hashmi warns about the danger of occasional indulgences: "Simply by having, quote-unquote, cheat meals. Every time you give yourself that high-sugar food, that instant gratification, the first few times you're like, 'ah, you know, I feel nauseous.' But over time, it gets easier and easier to do it."

Building Better Habits

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The solution lies in whole food choices. "When I have my salad with avocado for lunch, the total calories are so low compared to what I used to eat before, which was in the thousands and I didn't even know it," Dr. Hashmi shares. He particularly warns against liquid calories: "Nature had millions of years to perfect food, just the right amount of fiber, nutrients, and water. When we blend food, all that sugar gets absorbed very quickly."

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

Mistake 3: Relying on Quick Fixes

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Many patients turn to artificial sweeteners when stopping GLP-1 medications. "When you turn to alternative sugars like Splenda, Stevia, or monk fruit, you're dealing with sweetness levels that are 200 to 600 times that of sugar," Dr. Hashmi warns. "You're not helping your cravings for sugar. In fact, the data shows you're going to get insulin resistance and damage your gut microbiome."

The Truth About Sugar Alternatives

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The impact of artificial sweeteners goes beyond just cravings. "In rat studies, what the data shows is if you give them alternative sweeteners, they will end up eating more of their chow because it stimulates your appetite," Dr. Hashmi explains. "That zero-calorie stuff that you think is no calories, but you get to have your sweetness—there is no free lunch."

Creating a Sustainable Routine

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"Make your eating as planned and boring as possible," Dr. Hashmi advises. "I know it sounds crazy, but the more you have to make decisions, the more likely you are to fail." He practices what he preaches: "I literally go to the same place for lunch. I order the same thing every day. I've been doing it for more than 10 years."

The Importance of Medical Support

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"You have to make sure that you're ready and you want to find a doctor who will work with you," says Dr. Hashmi. "Find a provider who is your partner and not somebody who's blaming you or is angry or is making it so that everything is your fault. You're going to have good days, you're going to have bad days."

RELATED:20 Things to Avoid While on Ozempic

Understanding Health Disparities

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Dr. Hashmi acknowledges the role of socioeconomic factors: "A lot of people who come from very poor backgrounds, like I did, have to work all sorts of crazy jobs. Look, my story is I ate Taco Bell like crazy... because when you got 50 cents or you got a dollar in your pocket, this is what you end up doing."

Planning for Long-Term Success

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"This is a lifelong commitment," Dr. Hashmi concludes. "If you're going to go off these medications, don't go cold turkey. Slowly go off of them and have a plan. What are you going to do about cravings? The more you've planned, the easier it is to succeed." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Alan Mandell motivationaldoc
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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.

Ever grabbed a bag of chips, only to finish the whole thing without thinking? You're not alone. Hidden sodium lurks in many of our favorite foods, and the effects can be more serious than just a salty aftertaste. Dr. Alan Mandell, a popular health expert with over 9 million YouTube subscribers, breaks down the surprising signs that you might be consuming too much sodium. Read on to discover if you're experiencing any of these warning signals – and learn what you can do about it.

Increased Thirst

"Excessive salt intake will cause dehydration, leading to increased thirst," Dr. Mandell explains in his post. If you find yourself constantly reaching for water, your sodium intake might be to blame. While elevated blood sugar can also trigger thirst, high sodium levels make your brain signal your body to drink more.

Nighttime Bathroom Trips

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According to Dr. Mandell, even if you try to limit water before bed, high sodium levels force your kidneys to work overtime trying to excrete the excess salt, leading to increased nighttime urination.

Bloating and Swelling

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Dr. Mandell warns that excessive sodium causes water retention, leading to visible swelling in your stomach. This retention isn't limited to your midsection – you might notice puffiness in your hands, feet, and face as well.

High Blood Pressure

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"Most of us already know that if we're eating too much sodium, it can raise our blood pressure," Dr. Mandell notes. This elevation isn't just a number – it can affect multiple organs, including your eyes, kidneys, heart, and brain.

Frequent Headaches

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Those persistent headaches might have a surprising culprit. Dr. Mandell strongly recommends reducing sodium intake if you're experiencing frequent headaches or migraines, as high salt levels can trigger these painful episodes.

Unusual Fatigue

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Feeling unusually tired? Dr. Mandell explains that excessive salt can disrupt your body's electrolyte balance, leading to persistent fatigue and low energy levels throughout the day.

Muscle Cramps

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According to Dr. Mandell, too much sodium throws off your electrolyte balance, which can lead to increased muscle spasms and contractions, resulting in painful cramps.

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

Difficulty Concentrating

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High sodium levels can affect your cognitive function, Dr. Mandell points out. If you're having trouble focusing or concentrating, your salt intake might be contributing to the problem.

Rapid Heart Rate

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Dr. Mandell cautions that excessive sodium can elevate your heart rate and potentially strain your cardiovascular system, creating unnecessary stress on your heart.

Shortness of Breath

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"Consuming too much salt can contribute to fluid retention in the lungs," Dr. Mandell warns. This fluid buildup can lead to breathing difficulties and shortness of breath, especially during physical activity.

Dry Mouth

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If you're experiencing persistent dry mouth, Dr. Mandell notes that excessive salt intake could be making the condition worse. This dryness can extend to throat discomfort as well.

Skin Problems

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Your skin might be telling you something about your sodium intake. Dr. Mandell explains that high sodium levels can worsen conditions like psoriasis and eczema, leading to more frequent flare-ups.

Digestive Issues

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Dr. Mandell points out that excessive salt can lead to various digestive problems, including acid reflux, constipation, and bloating. These issues can cause significant discomfort and affect your daily life.

Kidney Problems

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"Salt places additional strain on the kidneys," Dr. Mandell cautions. Over time, this added stress can potentially lead to kidney problems and increase your risk of developing kidney stones.

Increased Risk of Osteoporosis

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According to Dr. Mandell, high sodium intake can increase calcium excretion from your body, potentially affecting bone health and raising the risk of osteoporosis over time.

Unexplained Weight Gain

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Even if you're watching your calories and exercising regularly, Dr. Mandell explains that excess sodium can cause your body to retain significant amounts of water weight, making it harder to see results from your diet efforts.

Sugar Cravings

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Dr. Mandell notes that high sodium levels often lead to increased cravings for sugary drinks as your body tries to quench its thirst, creating a cycle of unhealthy consumption.

Sleep Problems

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Having trouble sleeping? Dr. Mandell reveals that excessive sodium can cause distension in your belly and throat, potentially increasing snoring and disrupting healthy sleep patterns.

Joint Pain

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According to Dr. Mandell, high salt intake can lead to inflammation and swelling around joint capsules, resulting in increased joint pain and discomfort.

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

Increased Cancer Risk

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Perhaps most concerningly, Dr. Mandell shares that some studies suggest high-salt diets may be linked to an increased risk of stomach cancer. While the exact mechanisms aren't fully understood, excessive salt intake could potentially damage the stomach lining.

As Dr. Mandell underlines, it's not just about the salt shaker – many processed and packaged foods contain hidden sodium that can add up quickly. By being mindful of these warning signs and checking food labels, you can take control of your sodium intake and protect your health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
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 meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.