One type of health-related challenge keeps popping up lately. Whether you know it as Sober October or Dry January, people are increasingly taking a break from drinking to save money and score health rewards. The numbers back it up: The alcohol industry’s stock market value is down a whopping $830 billion over the past four years, according to Bloomberg. And new research finds that women’s bodies benefit the most from cutting back or cutting out alcohol. Here’s why making a sober shift, even for a short period, can speed weight loss. Case in point: Going sober worked for Woman’s World reader Jennifer Taggart, who says, “My whole life changed!” Keep reading for everything you need to know to give it a go!

Why going sober works better for women’s weight loss after 40

For generations we’ve heard about the health benefits of alcohol—like how red wine supports anti-aging. But new research is giving us a broader picture on what alcohol does to a woman’s aging body—and there’s no denying it can sabotage our health goals. Estrogen helps protect the liver from the toxins in alcohol. But once that hormone diminishes during menopause, the liver—which plays a major role in fat metabolism—comes under attack. And that’s precisely when losing weight feels like more of an uphill battle.

“Taking alcohol off the table is a great way to help meet weight-loss goals,” assures Yale-trained internal medicine physician Jasleen Salwan, MD, an addiction medicine specialist in Maryland. “It’s amazing how fast I’ve seen my patients’ pounds come off when they lose the empty calories of beer and wine.”

In an Obesity study of overweight adults, those who gave up alcohol lost more than double the weight of those who kept drinks in their diet. Even a short break can help the body: A BMJ Open study revealed that when people skipped alcohol for 30 days, they experienced a 28 percent drop in insulin resistance, a condition where the body struggles to recognize the hormone insulin, leading to unnecessary fat storage.

Weight Loss

How 3 Women Reversed Fatty Liver Disease and Lost Nearly 300 Lbs. Combined

If your doctor has mentioned fatty liver disease after a recent round of blood tests, take a deep breath—you’re in good company. Experts estimate up to 80 percent of us have some degree of a sluggish, congested or fatty liver, often without any obvious symptoms. The wonderful news? Real women are proving every day that […]

6 sneaky ways alcohol sabotages your weight-loss goals

Cutting out or cutting back has proven health benefits. Consider these six ways alcohol influences our weight:

Liquid calories lead to weight gain

Nutrition experts agree we should eat our calories, not drink them. Sugars from liquids like soda and cocktails absorb quickly in the gut, triggering blood sugar spikes that lead to mindless snacking and energy crashes. And those empty calories add up. Many alcoholic drinks run around 150 calories and can be as high as 500+ calories with added mixers and syrups. “Removing multiple servings of this beverage from your weekly routine can lead to a significant reduction in caloric consumption,” says Stanford-trained physician Mia Kazanjian, MD.

Extra food cravings can be costly

“Since alcohol lowers inhibitions, it tempts you to keep eating after you are full, indulge in dessert or snack at night,” adds Dr. Salwan. Nutritionists sometimes call this extra spending on food the “drunk food tax.” In fact, households can save an average of $643 a year by cutting out alcohol, according to the U.S. Bureau of Labor Statistics.

Mood dips lead to mindless snacking

“Alcohol is a depressant, so avoiding it this fall and winter is a proactive step to protect your mental health,” explains Dr. Salwan, adding that seasonal affective disorder (SAD) is more common in women than men. We know it’s common to self-medicate our moods with snacks. But with a brighter mood, women report having more energy to make healthier choices like meal prepping or exercising regularly.

Liver stress slows metabolism

Not only does menopause make the liver less able to defend against alcohol, but liver health is already under attack for many Americans, due to sugary diets fueling an epidemic of fatty liver disease.

Alcohol triggers inflammation

There’s a reason drinking often comes with a headache or puffiness. “Alcohol causes inflammation and dehydration,” says Dr. Kazanjian. And chronic inflammation is linked to weight gain and illness.

Drinking damages our sleep

“Getting a good night’s sleep helps keep our metabolism working for us,” says Dr. Salwan. “Alcohol disrupts sleep architecture”—the phases of sleep we experience at night. Indeed, in research on people wearing sleep trackers, those who consumed alcohol reduced brain-supporting REM sleep by 14.2 percent.

One woman’s sober weight-loss success story: ‘I got my life back’

Back in December 2021, Jennifer Taggart challenged herself to learn to navigate her days without the alcohol she’d relied on for years. The Ohio mom, 40, reveals, “It didn’t just change my body. It gave me my life back.”

It wasn’t easy at first. She reached for too much caffeine and ice cream. But slowly she found, “I had more mental clarity, energy and confidence. I became more intentional about how I treated my body.” Plus, “in that first year, I lost a significant amount of weight. It became less about what I had given up and more about everything I was gaining,” like more quality time with her daughter.

With better sleep and more energy, Jennifer joined a fun adult rec soccer league. She also found community at a Life Time fitness center. “It became the place I went to clear my head and be around people who were also working towards something,” she says. “The gym basically became my nightclub!”

Small changes, big results

Before giving up alcohol, she admits, “Nutrition was the piece I had never really mastered.” But with the empty calories gone from cocktails, she finally fine-tuned her food choices. “I did not need to work harder. I needed to make my nutrition work as hard as I did.” She asked ChatGPT for a 60-day food plan and shopping list. She built meals around protein and reduced the sugar in her almond milk. She also traded sugary trail mix for satisfying almonds. Dropping from size 12/14 to 2/4, she says, “This made me realize how much the little choices added up!”

In 60 days, Jennifer shed 14 pounds. “I got leaner and stronger.” Now sticking with this change for life, she is a total of 62 pounds lighter and weighs what she did back in her 20s. “I got abs!” Jennifer didn’t know how sobriety would go when it started. “I did not have some perfect plan. I just kept making one better choice, then another, and eventually those choices became a different life!”

Weight Loss

The Pioneer Woman’s Secrets to Losing 50 Lbs Without Ozempic

Ree Drummond, known for her mouthwatering comfort food and warm personality, has captured the hearts of many as The Pioneer Woman. But behind her delicious recipes, Drummond has undergone a personal transformation of her own—losing over 50 pounds as of March 2024. In an updated blog post, the Pioneer Woman opened up about her weight […]

3 mocktails that make sober weight loss easy (and delicious)

Try these ideas for low-sugar, hydrating sips mixed up by the pros in the Woman’s World test kitchen!

• Aloe ‘nojito’: Blend aloe juice, lime juice and ice, to taste. Add mint sprigs, if desired.
• Fruit spritzer: Mix purple acai juice and bubbly lemon seltzer. Toss in a cherry or blueberry.
• Sunrise ‘fauxmosa’: Mix orange juice and alcohol-free champagne. Top with a cherry, if desired.

Looking for a novel way to quit drinking? Consider GLP-1s

Women taking GLP-1 medications have noticed a side effect—they crave less alcohol. “I see this all the time in my practice—usually by week four. They didn’t make a conscious decision to drink less, they just didn’t want to,” finds Carol Eisenstat, MD, founder of SlimMD medical weight loss. “This makes sense because GLP-1s have receptors in the brain that help control our cravings for food. So when we take a GLP-1 drug, we are also decreasing our desire to drink alcohol.” This phenomenon is proven in a study in JAMA Psychiatry.

Additional reporting by Cailey Griffin

This story originally appeared in the November 2, 2026, issue of Woman’s World.

Feel too tired to do what it takes to lose weight and get healthier? Us too. The good news: “When you’re truly exhausted, your body will respond better to gentle lifestyle changes,” insists Erin Kinney, ND, author of The Cortisol Cure. Dr. Kinney personally lost 30 pounds in three months when she began exercising less and eating more. Now, she’s made it her mission to help millions of women use the same formula to reverse issues with the stress hormone cortisol—so we can (finally!) feel great and slim down with ease. Here’s everything you need to know about the cortisol detox diet.

Why cortisol levels are key for health

People are talking about cortisol a lot lately, and with good reason. Cortisol is often chronically elevated in our hectic world, causing a host of problems like low immunity, poor blood sugar control and stubborn belly fat. Dr. Kinney adds that if you’ve been stressed long enough, the system that produces cortisol can actually wear down and stop working properly. The surprise result: High cortisol begins to plummet, and that’s not good. You end up with the aftermath of high cortisol plus crushing fatigue. That’s why people are turning to a cortisol diet or cortisol-managing tricks like blood-sugar balancing, strength training and getting quality rest to support weight loss.

How to know if your cortisol has crashed

Is your cortisol low? If you’re tired as you read this, probably yes. “Cortisol is produced to give you energy to handle stressful events,” Dr. Kinney explains. It also helps you wake up in the morning and prevent low blood sugar. “We need it in healthy amounts. When cortisol is high, it’s hard on your body, but you tend to feel okay.” Low cortisol feels lousy. “You struggle just to get out of bed.”

On top of that, the body is in a crisis state that slows fat burn. Out of every 100 women over age 40 who Dr. Kinney tests, “maybe two have high cortisol. Most have low cortisol.” Her own cortisol crash was the result of marathon training gone awry. After a lot of suffering, misdiagnoses and doctor hopping, she discovered firsthand just how well “prescription-strength” TLC can work to optimize cortisol levels, restore stamina, unblock fat loss and more.

How to regulate your cortisol levels and lose weight

After 15 years in practice, here’s what Dr. Kinney has seen work over and over.

1. Use gentle eating

Every time blood sugar drops, your body releases cortisol to bring it back up. And any eating pattern that causes blood sugar spikes and crashes will force your body to call on cortisol over and over, says Dr. Kinney. Harsh diets also spike cortisol. The simplest way to reduce cortisol demand so your system can rebalance? Steady blood sugar by eating protein at every meal, she says. Opting for fiber-rich whole foods over processed junk also helps. A cortisol detox diet means you’ll naturally improve poor cortisol and excess insulin, both of which suppress fat burn.

2. Try shortcut exercise

Muscle cells are loaded with receptors that let them “mop up” blood sugar and burn it, says Dr. Kinney. Indeed, research published in the journal Comprehensive Physiology shows muscle can clear more than 80 percent of a post-meal blood sugar spike. So muscle reduces cortisol demand. Plus muscle is strong and firm and it boosts metabolism.

Instead of pushing yourself to walk more, do short workouts with the heaviest weights you can. “Find moves where by the eighth repetition you can barely do another one.” It’s time efficient and “it means you’re definitely breaking down muscle, so the body will build more.” She loves the variety of free workouts on YouTube. Look for one that appeals to you.

3. Get deep rest

“Schedule at least 10 minutes of pure relaxation daily. Lie flat, no screens. Nap or listen to music,” she says. And if you struggle to sleep well at night as your cortisol recalibrates (which is normal), consider this: “Meditating for 20 minutes is almost as good as sleeping for three hours.” Check out guided meditation on the free app Insight Timer.

Yes, relaxation really works for weight loss

Our bodies don’t respond well to prolonged stress. Do what feels good, leveling up gradually. Dr. Kinney, who regularly tests patients’ cortisol levels, finds it’s the surest way to hit your cortisol sweet spot. “TLC actually leads to better overall health and more weight loss for most people.” That was definitely true for Woman’s World reader Dayvora Ortega.

Cortisol detox diet success story: Dayvora lost 60 pounds in perimenopause

After decades of a toxic relationship and comfort eating, Dayvora got divorced and tried to reclaim her health with CrossFit training and a zero-carb diet. She was also a working mom, dipping her toe in the dating world. “I barely slept,” she recalls.

The California sales rep got stronger, lost some weight and gained confidence. Did she magically transform? Not until she signed up for a course on sleep, stress and recovery. “It opened my eyes to what my body needs,” she says. With trial and error, she found a routine that clicked.

She swapped harsh diets for whole foods, including lots of protein plus fiber and carbs. She cut cortisol-spiking alcohol and prioritized time with calming people. She got serious about more sleep. And though she loved how strength training made her feel, she says gentle exercise was equally crucial to her success. “I have a walking pad by my desk, and I’ll hop on for 10 minutes several times a day,” she says. “It greatly reduces my stress level, and it really seemed to help me lose really stubborn fat around my midsection.” Turns out, mini walks help regulate blood sugar and cortisol, helping “stress fat” on our bellies disappear!

Her body loved the gentle changes. Unbudgeable pounds began to disappear. All told, Dayvora, 49, has lost 60 pounds and dropped eight clothing sizes. Even in the midst of perimenopause, she no longer yo-yos. “It’s the best I’ve ever felt, physically and mentally,” she shares. Her favorite part? Seeing daughter Dejah, 27, pick up her healthy, low-stress habits. “We’re becoming the best version of ourselves!”

3 easy cortisol detox diet hacks that work

If you want to feel amazing and slim down effortlessly, healthy cortisol levels are key. And small tweaks to your diet are perhaps the simplest way to get there. Check out these three low-stress tips from Dr. Kinney, which she says have a huge impact on cortisol. And not one of them will leave you feeling anxious or deprived!

• Enjoy protein before coffee: Eating eggs or a protein bar first can help prevent caffeine from spiking cortisol.
• Use the 1-gram rule: Enjoying 1 gram of protein for every pound you weigh is an easy guideline for max benefits.
• Eat three square meals: Fasting or skipping meals spikes stress and can worsen poor cortisol level.

This story originally appeared in the October 26, 2026, issue of Woman’s World.

The path to lasting weight loss doesn’t start with your stomach. It begins in the brain. It’s no surprise that shame and guilt are heavy feelings that can keep us stuck in a cycle of overeating for years. But here’s the good news that feels like a lifeline: Positive thinking is clinically proven to help us succeed by calming the nervous system to allow unneeded fat to be released. Just look at Jamile Pellicer, 40, a Parkland, Florida, attorney who is 123 pounds lighter today! Here’s how she calmed her nervous system to lose weight and keep it off—and how you can too!

How calming your nervous system aids weight loss

“Decades of legitimate research in cognitive psychology and neuroscience show that positive self-talk drastically improves emotional regulation, stress management, focus and mental resilience,” tools needed to succeed at weight loss, confirms neuroscientist Brynn Winegard, PhD, author of The Working Brain.

It sounds too good to be true, but imagining doing something and actually doing it are almost identical in the brain. So if you visualize burning fat or having a faster metabolism, brain chemicals start to make it true. She promises, “Your perception changes your reality.”

Indeed, a landmark study in Psychological Science found that people who spent just 15 minutes writing about happy reflections lost an average of 3.41 pounds in as little as a month, while those who didn’t gained 2.76 pounds.

Jamile turned to positive mindset work when nothing else helped

Ever since the age of six, Jamile battled emotional overeating. She admits, “There was so much shame around bingeing.” She put her faith in countless crash diets, losing 20 pounds only to gain them right back. Help seemed beyond her reach. Even experts told her, “Well, why don’t you just stop eating? What’s the problem?”

Jamile avoided doctors for years due to her weight, until she needed an exam to qualify for life insurance. When she finally stepped on the scale, she weighed more than its upper limit of 300 pounds. Desperate for support, Jamile turned to mindset coach Alana Kessler, MS, RD. She has multiple programs such as the Sober Eating Sequence (which Jamile used), as well as the Invisible Weight Detox, which help free people of the hidden mental baggage that prevents them from losing weight. “It’s a precise neurobiological rewiring so the extra pounds that your body has been carrying for years release easily,” Kessler explains.

“When I started working with Alana, I remember thinking, ‘This is crazy. What do you mean you can rewire your brain? This is how I am,’” Jamile says. But making mindset shifts—spending a few minutes consistently working on her thinking daily—helped calm her nervous system and changed everything.

Each week Jamile explored a different mental stumbling block and learned the mindset trick to outsmart it. As a result, she never gained another pound. Instead, she dropped 30 pounds in the first three months! “I really healed my relationship with food for the first time in my life,” she gushes. “I learned to enjoy food without feeling guilty.”

How to calm your nervous system and lose weight

“Positive self-talk improves health outcomes of all kinds, including healing,” assures Winegard. Here are five nervous system calming shifts to try for yourself today!

Try the ‘one percent’ reframe

“Before, I had a victim mentality: It’s so unfair I can’t eat what I want,” reveals Jamile. But she was surprised to learn that only one percent of the population can consume what they want without thinking about it or experiencing consequences like gaining weight, feeling sluggish, spiking blood sugar or experiencing heartburn. Most people have to be mindful to live their best lives.

Stunned by this revelation, Jamile asked a naturally thin coworker, “Is there any time where you really want dessert and you don’t eat it?” The woman answered, “Yeah, all the time. I can eat it, but I choose not to.” That helped Jamile remember, “Life is about choices. Maturity is thinking about the consequences of our actions.”

Suddenly, she felt empowered, not limited. Making smart choices allowed her to feel more energized and less stressed and bloated. She traded: “It’s unfair” for “I’m so lucky.” Indeed, those who believe their life is controlled more by internal than external factors are better at achieving their goals, says Winegard.

Ditch all-or-nothing ideas

Jamile worked on preventing small slipups from becoming major setbacks. She told herself, “Normal eaters also overeat sometimes. There’s nothing wrong with it. The difference is that they don’t spiral out of control.” She learned, “If I have a bad day, just keep going.”

In psychology, Winegard explains, catastrophic thinking leads to feelings of hopelessness, making goals feel impossible. Beware of self-talk that uses “always” or “never.” I always overeat at night… I never stick with my fitness routine. The good news: “Simply knowing that all-or-nothing thinking is a well-researched mental trap helps people spot it and avoid it!”

Outsmart emotional cravings in 30 seconds

Jamile also learned to be less reactive to emotion-fueled cravings. “I still live with the urge to overeat. It hasn’t gone away, but the way I react to it is different now.” She adds, “I ignore it. I don’t engage.” She discovered all feelings—anger, hurt, fear—pass. So she lets cravings pass too. Sometimes it takes 30 seconds, sometimes longer. “It just moves through you.”

With practice, this technique got easier. Jamile no longer felt like she was begging for junk food. As a result, she found herself waking up without pain, able to play more with her children. “I’m happier!”

Banish guilt

Another mindset shift that helped Jamile: eliminating deprivation. She identified zero-guilt treats she could use to feed her sweet tooth without derailing her progress. That meant enjoying things that were forbidden on past diets: coffee with Splenda and sugar-free syrup at breakfast; healthy Hu chocolate everyday with lunch; and a Greek yogurt Yasso Bar after dinner.

Talk to yourself

Winegard recommends trying “distanced” self talk (using your own name or referring to yourself as “you”) when approaching a health task, instead of “immersive” self talk (saying “I”). Tell yourself: “You deserve a big healthy salad” or “It’s time to take your after-dinner walk. You can do it, [insert your name!]” It may feel odd at first, but it’s proven by research to trigger beneficial chemical reactions in the body. “When you berate yourself, stress hormones activate and help fat cells grow,” says Winegard. Speaking to yourself kindly turns off that switch.

Jamile changed her life by changing her mindset

The results speak for themselves. After losing an incredible 123 pounds and keeping them off for nearly three years with the help of healthy meals and movement, Jamile has a new body and mind. “Losing weight is possible. If I did it, you can do it!”

Her health victories are equally impressive. Jamile reversed her fatty liver disease and no longer needs anxiety medication. Plus, she’s the first person in her entire extended family to get off medication for high blood pressure. She says, “I don’t take any medication now!”

The bottom line on calming your nervous system to boost weight loss

Let Jamile’s inspiring story remind you that lasting change is absolutely possible when you harness the power of your mind. You don’t need to be perfect—you just need to start with one small mindset shift today!

This story originally appeared in the October 19, 2026, issue of Woman’s World.

As the weather turns crisp, it’s tempting to cozy up and let healthy habits slide. But this fall, you can have your soup and lose weight too! The popular Fat Flush Soup Challenge—trusted by countless women for decades—kicks off October 12, and it’s free for anyone who downloads the guide. These three simple, satisfying soup recipes are designed to curb cravings, support digestion and help you release weight naturally, all while you stay warm and cozy all season long. Here’s everything you need to do to give it a try.

Meet the nutritionist behind the Fat Flush Soup Challenge

The Fat Flush Soup Challenge was created by Columbia University-trained nutritionist Ann Louise Gittleman, PhD, CNS, a health pioneer and author of more than 36 books. She revolutionized weight loss in her New York Times bestseller The Fat Flush Plan. Inspired by Penn State research from Barbara Rolls, PhD, that found ordinary soup can speed weight loss by 200 percent, Gittleman set out to build soup recipes loaded with ingredients that amp up the process even more. “The soup essentially flips a switch in your body,” says Gittleman, “telling it to let go of extra pounds that are weighing you down!”

She adds, “We offer seasonal challenges like this throughout the year and usually have a dedicated soup challenge once in the fall and once in the winter.”

Why soup season is the perfect time for a reset

Who doesn’t love soup season? This cozy weight-loss soup is part of a rich wellness tradition. It’s a way for people to dial in their health goals once they settle into their fall routines, before the disruption of the holidays. For years, Woman’s World readers have embraced Fat Flush Soup as an easy way to enjoy satisfying, nourishing meals—and this fall, Gittleman invites people to join her free fall Soup Challenge.

“The Challenge is built around one simple idea: when you combine lean protein, fiber-rich vegetables and flavorful herbs and spices like turmeric, ginger, garlic and cumin, healthy eating becomes both delicious and easier to stick with,” she explains. “These ingredients work together to promote fullness, support balanced blood sugar and encourage healthy digestion—all while bringing incredible flavor to every bowl.” They also decrease belly bloat and target fat burn.

How does the Fat Flush Soup Challenge work?

The Fall Fat Flush Soup Challenge is a simple, seven-day experience designed to give people a little structure, motivation and community around the Fat Flush approach. It focuses on soups that pair lean protein and fiber-rich vegetables with anti-inflammatory spices—turmeric, ginger, garlic and cumin. “The Challenge gives people an opportunity to actually do it together.”

Participants receive the free guide with the three Fat Flush soup recipes and the seven-day plan. “We encourage them to follow along with us during the Challenge,” says Gittleman. “We’ll be sharing daily tips, encouragement, reminders and conversation prompts in our Fat Flush Nation Facebook community, where participants can ask me questions, share their experiences and encourage one another.” But she adds, “The guide is available free year-round, so anyone can download it and use the recipes and plan whenever they’d like.”

Here’s what you eat on the Soup Challenge

For breakfast each day, enjoy a protein-rich meal like eggs. Then for lunch and dinner, enjoy a bowl full of one of Gittleman’s three Fat Flush Soups. And for in between meal snacks, reach for water-rich fruits and veggies. So all together, you’ll be consuming a breakfast, two bowls of filling soup and snacks each day for seven days.

How to sign up for the Challenge

Ready to try it for yourself? Mark your calendar—the next Challenge starts soon, on October 12. Sign up for the free Fat Flush Soup Challenge here.

Whether you’re looking for a fresh start or simply want comforting meals that support healthier habits, this Challenge is an easy and inspiring place to begin.

What women love about the Fat Flush Soup Challenge

People who have tried this Fat Flush Soup Challenge before are raving about their results. Here’s what real women like best about it:

• Weight loss: Kerrie Nickerson says, “After I bombed on the Special K diet and SlimFast, I really didn’t think a soup diet would work for me either. But I lost 11 pounds in one week! The soup is very yummy. It’s a perfect meal when the weather is cool. It’s a win-win!”
• Metabolism boost: Lourdes T Capó Vélez says the “best thing is the fact that this is a simple reset program that takes guesswork out, reestablishes metabolism, improves energy and kills cravings.”
• Easy plan: Debi Clem says, “That soup is a warm comfort food in the fall, and it takes the decision making out of what’s for dinner.”
• Delicious: Lisa Gancedo says, “Soups are so filling and delicious! I’m not hungry after eating the FF soup. And it tastes amazing.”
• Zero stress: Maureen Finney says, “I don’t have to fuss with meals, especially after a long day at work. I come home and heat it up for dinner. It is ready pronto! No stress in making decisions on what to eat that day.”

Feeling inspired? Give this challenge a try for yourself. Get ready to start losing weight and feeling great!

Can the carnivore diet—a plan that calls for eating only animal foods—actually shut off food noise? Duke University obesity expert Eric Westman, MD, says it can. And so does Florida mom Angela Cruz, 45. In fact, Angela says the simple diet worked better for her than the popular GLP-1 med Ozempic! “I lost and regained 25 pounds before I quit the meds,” shares Angela. “But once I went carnivore, my lifelong food noise was just gone and I was able to lose 62 pounds naturally!” Could going carnivore help you turn off that constant chatter about eating in your head? Keep reading to find out…

What exactly is a carnivore diet?

It’s a type of low-carb diet that mostly eliminates plant-based foods in favor of unlimited animal foods like fish, eggs, meat and dairy products. Yes, Angela knows giving up veggies seems extreme. So why did she consider it? “My friend went carnivore for health reasons and lost 11 pounds in a month. I thought maybe it could help me too.” Her carnivore experiment was a huge success. After decades fighting to eat less, “weight was just falling off.”

Now, let’s be real: Cutting out plants cuts loads of nutrients. Which isn’t ideal. And yet for Angela, veggie-heavy diets never actually worked. “There isn’t just one way to get healthy,” says Dr. Westman, author of End Your Carb Confusion, who offers online courses and programs at AdaptYourLifeAcademy.com. “Many people find nothing helps them until they go on a carnivore diet.”

Weight Loss

Carnivore Diet Weight Loss: Before and After Results That Will Inspire You

You won't believe their transformations — and how easy it can be to lose on this diet at any age!

Your biggest questions about the carnivore diet 

Let’s jump right into the FAQs:

Why does carnivore work?

Carb intake naturally drops, and so does blood sugar. Carnivore dieters “don’t make enough blood sugar to fuel themselves. So the body starts turning fat into compounds called ketones, and ketones and fat become the primary fuel,” explains Dr. Westman. A study in the journal Diabetes & Metabolic Syndrome found fat burn accelerates 900 percent. Ketones also suppress appetite, which makes weight management easier.

Can you really eat as much as you want and still lose weight?

For almost everyone the answer is yes, says Dr. Westman. Because animal foods are both low in carbs and very filling, the vast majority of people can simply eat this way until satisfied while still reducing intake enough to get leaner and healthier.

Why does a carnivore diet quiet food noise?

Blood sugar steadies, killing sugar-related cravings. Plus you go cold turkey on the carbs and highly processed foods that drive those incessant, intrusive thoughts about food. “It’s like quitting smoking. One cigarette a day makes you want more, but give up cigarettes and the cravings go away,” says Dr. Westman.

Is the carnivore diet better than a keto diet?

It’s not necessarily better, but it has unique advantages. First, you eliminate a lot of foods (from processed junk to tomatoes and nuts) that may secretly trigger chronic inflammation, a condition that suppresses fat burn. Proof of the impact: In a recent German study, markers of inflammation fell a whopping 500 percent after adults adopted a carnivore diet. And if counting and measuring make you feel deprived and prone to bingeing, carnivore can be a game-changer, says Dr. Westman.

Is weight loss the only potential benefit?

When Harvard experts surveyed thousands of carnivores, 95 percent who’d had a weight problem got leaner. And 91 percent reported less hunger and fewer cravings. But benefits also go way beyond the scale. In the same survey, 95 percent of carnivores noted better overall health, 93 percent lowered blood pressure and 84 percent of type 2 diabetics got off all meds. Arthritis, GI trouble, autoimmune issues and sleep got better too.

Is a carnivore diet really safe long term?

Some evidence hints eating this way may not be ideal for heart health in the long run. If you have heart concerns but carnivore works well, Dr. Westman suggests using the approach as needed to reach and maintain your health goals, then periodically adding veggies and other low-carb plant foods like whole grains and legumes.

He adds that if you find going carnivore is the only way you can stop overeating junk (which is unquestionably bad for your heart), carnivore is definitely the healthier option. That was the case for Angela.

Weight Loss

Harvard Study: Carnivore Diet Can Speed Weight Loss + Boost Overall Health — Top MD Reveals How Women Over 50 Can Benefit

It worked for Sharrell Kline, 64: She lost 100 lbs and got off all her meds!

Carnivore diet success story: How Angela ended food noise and lost weight

Angela wants you to know she didn’t actually ace carnivore on her first try. “I’d do it for two weeks, fall off the wagon, start again,” she recalls. The problem? She was a newly single mom with a crazy-busy PR job who was also trying to build good exercise habits—and she couldn’t figure out how to juggle it all.

Luckily, in January of 2025, she decided bunless drive-thru burgers and restaurant steaks could be staples. She also started prepping the week’s food each Sunday. “I made burgers, cooked steak and salmon, boiled eggs.” So no matter how rushed or tired she was, there was always a tasty and easy option. “After that, it was smooth sailing. Meal prepping is my top secret,” she shares.

As her body adapted, the relief from food noise felt identical to what she’d experienced on Ozempic—and with zero side effects. “Unless you count extreme mental clarity and joy as side effects. I had those! Even while going through a divorce.” Her second secret: Don’t avoid fat. “If I just happen to choose too many lean foods in a row—like turkey bacon, chicken, tuna—I start getting food noise again,” she says. “The minute I add fat back in, my brain calms down.”

Angela lost 40 pounds her first year, 22 pounds the next. And she’s still losing. She’s also healthier than ever. “My blood work is finally all normal,” she shares. “And I’m not prediabetic anymore!” Does Angela see herself doing this for good? “Yes,” she says. “I have literally never felt better!” 

Want to try the carnivore diet? How to get started

A carnivore diet is simple: Enjoy eggs, dairy, fish and meat. Aim to eat when hungry and stop when full. Salt to taste. Sip plenty of water. While there are carnivore purists, many carnivores like Angela allow coffee and herbs/spices.

• Sample carnivore breakfast: Breakfast is a classic trio of bacon, eggs and coffee, but her coffee is boosted with MCT oil and collagen.
• Sample carnivore lunch: Angela often brown-bags steak or salmon. As sides or snacks, she’ll bring Greek yogurt (which she mixes with chocolate-flavored beef-based protein powder) and Chomps brand meat sticks .
• Sample carnivore dinner: Burgers with or without cheese are one easy option. And Angela swears that sashimi from her favorite sushi restaurant speeds her results.

The bottom line on the carnivore diet

If food noise has been running your life and nothing else has worked, the carnivore diet may be the reset your body has been waiting for. Like Angela, you might be surprised to discover that eating more simply—and more satisfyingly—is the key to finally feeling free. As with any new diet, be sure to get your doctor’s okay to try this one. But once you have the go-ahead, trust the process. You could be the next person wondering why you didn’t try it sooner!

Walking is one of the simplest ways to lose weight—you just put one foot in front of the other. But if you’d like your daily strolls to deliver bigger results, a handful of tiny tweaks can make a real difference. The best part? Most of these tricks take about a minute (or less!) to put into action. Here are the small shifts experts and real women swear by for walking for weight loss.

Supercharge walking for weight loss in 60 seconds or less

First things first: You’ll see the biggest long-term health benefits when you pair 150 minutes of moderate aerobic activity per week with healthy eating habits. That said, there are plenty of quick and easy tweaks you can make to your walking routine to boost your weight-loss results. Here’s what experts recommend:

Wellness

Make Walking Even Healthier! Simple Tweaks To Lose Weight, Ease Stress + More

Which workout you should be doing based on your anti-aging needs.

Slip on a pedometer

Before you change a thing, take a few seconds to don a pedometer to get a baseline. “Similar to the way people need to figure out how much to eat by tracking their intake, you should grab a pedometer and then see what your average step count is over the course of a couple weeks,” says Charlie Seltzer, MD, an obesity medicine specialist. “Then gradually try to walk more with a 5 to 10 percent increase.”

That little device may do more than tally numbers. In one study in the European Journal of Sport Science of women given the same diet and exercise guidelines, those who used step counters lost an average of 19 pounds in 12 weeks—six times more than the group without them. Certified personal trainer Stephanie Mansour says racking up 1,000 steps “gives you a hit of dopamine,” the feel-good brain chemical that makes you want to keep going.

Add a 30-second speed burst

A short burst of speed is one of the fastest ways to rev your metabolism during regular physical activity. “If you are walking on a treadmill, simply bump up the speed or incline for 30 seconds and then go back to your normal pace for one minute and repeat 10 times,” recommends Melina Jampolis, MD, host of the podcast Practically Healthy by Dr. Melina.

After a burst of brisk walking for weight loss, your body needs time to downshift, so you keep burning fuel as if you were still going full tilt. A study in Metabolism: Clinical and Experimental found the effect can last up to 10.5 hours. Dr. Jampolis says this kind of training “burns more calories during and for a couple of hours after workouts, so it can be very time efficient.”

Grab a protein-rich snack

Loading up on protein satisfies cravings and provides the amino acids your body needs to build lean, metabolism-revving muscle. Aim for about 1 gram of protein per day per pound of your ideal body weight, spread throughout the day. University of Pittsburgh research found walkers over age 50 slim down more than five times faster on protein-rich diets that spread protein evenly throughout the day.

Try 20 to 30 grams at meals and 10 to 15 grams in between. A scoop of protein powder such as Kyhv Recovery Plant-Based Protein in your morning smoothie is a smart way to start your day. For a quick snack, try a dairy drink—Oikos Pro Shots is packed with 10 grams of protein.

Throw on a weighted vest

This quick trick can instantly supercharge the benefits of your regular exercise routine. Dr. Seltzer notes that “the ultimate goal isn’t to lose weight. It’s to lose body fat. So you have to weight train.” Wearing a weighted vest or backpack on your usual walk, a viral trend known as rucking, works more muscles without adding a single minute to your route.

Download an app

Have 30 seconds? Download an app like WeWard, which rewards people with financial perks and gift cards for walking daily. It’s been shown to boost users’ step counts by nearly 25 percent. “It can be a fun incentive to walk more,” Dr. Jampolis says. No pockets to hold your phone while walking for weight loss? Slip on a SPIbelt Monochromatic Pro, a lightweight fitness belt that keeps your phone secure and handy.

Weight Loss

Our Readers Swear by Walking for Weight Loss: Here’s Why It Works

If you could only do one workout for the rest of your life, what would it be? We asked our readers, and the overwhelming majority said walking. And it makes sense! It’s free, easy on the joints and you don’t need fancy gym equipment or a complicated routine. Walking is a go-to for fitness and […]

Sneak in a ‘micro-walk’

No time for a full walking for weight loss workout? Sprinkle short walks throughout your day. I-Min Lee, MBBS, MPH, ScD, FACSM, a Harvard Medical School professor, points out that the first 30 seconds of walking burns slightly more energy than the minutes that follow because your body works harder when you first start moving. Quick tricks that make a big difference: Park at the first spot you see, get off the bus one stop early or make separate trips to carry laundry downstairs. “There is a dose-response relationship: Some energy expenditure is good, more is better,” she says.

Say a little prayer

For LaNette Whiteside, who lost 359 pounds, gentle “prayer walks” were the secret. “I don’t push myself, but I do talk to God while I walk,” she says. In one study, women incorporating spiritual beliefs into their fitness efforts tripled their weight loss compared with a non-spiritual group. Spend a minute giving thanks each time you’re walking and you may be surprised by the weight-loss benefits that follow.

The bottom line on maximizing the benefits of walking for weight loss

As you start walking for weight loss, know that bigger results can take some time. That said, you’ll often start to notice changes in your body composition—meaning your muscle mass vs. body fat—sooner than you see the number on the scale drop, especially if you’re rucking or strength training as well. To stay motivated as your body changes, use a smart scale like the RENPHO MorphoScan Lite Body Scan Composition Scale to track your progress over time.

When Cody Grammer’s doctor told her, “I’m very scared for you,” she knew her life had to change. Her blood pressure had skyrocketed to a dangerous 195/130 mmHg. But instead of expensive trainers or complicated diet plans, Cody turned to something surprising: artificial intelligence (AI) for guidance. The result? She lost 100 pounds and brought her blood pressure down to a healthy 120/80—all using easy AI tools on her phone. “I’m over the moon about it!” she says. And the best part? You can tap into this same life-changing technology today. Here’s how to get started using AI for weight loss.

How AI helps you lose weight faster

“My patients use AI platforms all the time, in so many ways,” says obesity medicine expert Kia Mitchell, MD, who frequently sees women lose 80 or 100 pounds at Families First Medical Group. The upside is “absolutely huge!”

Here’s what the research says: Receiving individualized AI-guided weight-loss advice outperforms general advice from a doctor, helping people shed 70 percent more weight over six months, according to a 2025 study. And it can work quickly: Using AI tools helped people lose 48 percent more weight in three weeks, according to MIT research. Emory Healthcare’s J. David Prologo, MD, a radiologist and obesity expert who has been on the cutting edge of medical technology for years, is a fan. “What used to take one month of research now takes 10 seconds.” Ready to try AI for your own weight-loss goals? Here’s how to get started.

Free AI tools for weight loss, meal planning and exercise guidance

For starters, you can ask AI questions. Anyone can use a computer or smartphone to ask a tool like ChatGPT for quick weight-loss guidance to:

• Goof-proof healthy eating: Meal planning takes time, so many people skip it during their weight-loss journey. Instead, let AI handle it. Dr. Mitchell says the more specific you can be about your goals, the better. Try a prompt like: “I want to lose [this much weight] in [this much time] while building muscle. What 10 foods do I need to eat most?” Or ask: “Tell me a healthy meal I can make using these six ingredients in my kitchen.” Or ask: “Give me a Costco grocery list under $120 that prioritizes fiber [40 grams a day] and protein [100 grams a day].”

• Build a fitness plan: Want to get more movement? Ask AI for step-by-step instructions, like how to train for a couch-to-5K race. Dr. Mitchell notes, “It gives people actionable items they can use on a daily basis,” like how far to walk each day and when to add in run-walk intervals to build up stamina.

Track your weight loss with AI wearables

For even better insights and results, let AI read your patterns and encourage you during your weight loss. Dr. Prologo recommends using a wearable AI-powered sensor that gives real-time biofeedback. (Think: Fitbits, Apple Watches, Oura Rings, Stelo monitors, Whoop bands.) They recognize patterns and flag pitfalls such as a poor night of sleep, high stress levels, elevated heart rate or even an illness brewing and can guide you accordingly.

That’s key so you don’t get frustrated and quit your weight-loss efforts. Dr. Prologo says, “The variable that really matters when it comes to changing your weight is adherence.” That’s a sciency word for sustainability. “We used to tell patients to white-knuckle it,” he explains. “But you can’t ask people to just overcome obesity with their minds.”

Now with AI technology, “we have a treatment to help you adhere to your regimen.” For example, AI can nudge you to get more sleep for energy, to drink more water so you don’t mindlessly snack and to eat more protein to fuel workouts. Without those subtle corrections, weight-loss attempts likely felt impossible before. “In the absence of a GLP-1 drug, AI is the best tool we have to lose weight,” Dr. Prologo says.

When not to use AI for weight loss advice

While AI is an incredible tool, it works best when you team it up with your doctor’s expertise in two key areas:

• Supplements. “I don’t like using AI for supplement recommendations,” Dr. Mitchell says. “AI tools tend to steer people toward what’s popular, not necessarily what’s best.”
• Chronic health conditions. Dr. Mitchell says not to rely on AI when treating chronic illnesses. “I might not agree with what AI gives as a certain amount of carbs to eat for my diabetic patient.” So always check with your doctor.

Cody Grammer lost 100 pounds with an AI weight loss app

Remember Cody Grammer, whose dangerous blood pressure reading started her journey? Here’s exactly how she used AI to transform her health.

In the emergency room, a doctor recommended using the Simple: AI Weight Loss Coach app. The tech platform has helped users shed 18 million pounds worldwide so far. Cody downloaded the app, which offers a limited free version alongside a paid premium subscription, and began using it to track her food, move more and practice intermittent fasting, only eating between 10 AM and 4 PM each day. She took photos of meals and had them analyzed for calories and macronutrients. The app even approximately estimated Cody’s body fat percentage from a photo.

Cody also asked the virtual AI coach, named Avo, questions. “Is the meal I’m planning healthy or should I change it?” It would answer, suggesting tweaking the sauce to have less saturated fat or salt, adjustments that were blood-pressure friendly. The AI coach taught Cody to meditate to reduce stress and drink water to curb cravings. It guided her through wall Pilates workouts. And it sent reminders, asking: “Are you going to do some movement today? I’d love to see you do it.’” It helped.

“Tracking my food was a big eye-opener,” says Cody. “It was amazing to me how many things had saturated fats in them. I saw all the bad things I was eating, and I thought, ‘The app isn’t going to like that.’” So the Bakersfield, California mom traded pizza and burgers for Greek yogurt, cottage cheese, tuna, salmon and ground turkey. Those healthy tweaks made the Simple app’s virtual motivator—named Blinky—happy.

After the first two weeks, Cody lost 10 pounds. She loved how accessible AI was along the way. “There was no way I could afford stuff like a trainer or a nutritionist.” After shedding 100 pounds, she says, “I feel great!” Cody gushes, “I do so many more things with my kids. I took my oldest boogie boarding in the ocean!”

4 smart AI shortcuts to try now

Here are more ways to put AI to work for you to fuel your results:

• Get easy advice: Complex medical jargon? Use this code prompt: “ELI5.” It stands for “explain like I’m 5.”
• Level up: For meal suggestions, request “good, better, best” options so you can make healthy choices.
• Give me 10: Got a fitness goal? Ask for a list of the 10 best YouTubers to teach you the right moves.
• Record your doctor visits: With patients’ permission, many doctor appointments are now audio-recorded with an AI tool called OpenEvidence so you can leave with a summary of what was discussed. Think of it like a prescription for diet and exercise advice.

Bottom line: AI tools are available right now—many of them free—to guide you every step of the way. Let Cody’s experience inspire you to launch your own success starting today!

This story originally appeared in the September 25, 2026, issue of Woman’s World.

If you love a warm slice with your soup or a good sandwich at lunch, here’s some welcome news: Bread doesn’t have to derail your health goals. In fact, the healthiest bread for weight loss delivers filling fiber, hunger-taming protein and steadier blood sugar so you naturally eat less without feeling deprived.

“Bread can actually be a staple of virtually any weight-loss approach out there—even keto and low-carb diets,” says Jennifer Brown, MD, a West Virginia physician dual-certified in family and obesity medicine. The trick is skipping refined white loaves and choosing breads that turn off hunger and rev metabolism. Here are the top picks, ranked from good to great.

6 healthiest breads for weight loss

Reaching for healthy breads may be easier than you think. See these six expert-approved picks, from sourdough bread to protein bread.

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Discussion surrounding carbohydrates has evolved to the point where it’s widely understood that they can be a healthy and even key part of a balanced diet. Complex carbs fuel our bodies, provide sustainable energy and make us feel full for longer. In addition to fruits and vegetables which contain carbs, one of the first food […]

Whole-grain bread

Whole grains carry more fiber and nutrients than refined grains, which helps lower hunger and stabilize blood sugar. A Tufts University study even found that eating whole grains can give metabolism a nudge. “Since whole-grain bread is more difficult to digest, the process burns more calories,” Dr. Brown notes. “Whole-grain breads are also high in fiber, which causes us to feel full sooner.”

What to look for: 100% whole wheat or whole grain flour, at least 3 grams of fiber and 2 grams of protein per slice.

Sprouted-grain bread

Perhaps one of the healthiest breads for weight loss, sprouted-grain loaves like Ezekiel are made from grains that germinate before being ground into flour.

“Germination changes the composition of the grain,” Dr. Brown explains. “It makes bread that’s lower in carbs, higher in protein and generally higher in fiber than most bread.” Sprouting also makes nutrients easier to absorb, and research in the Journal of Nutrition and Metabolism found sprouted-grain bread beats other types for blood sugar control.

Sourdough

Whole-wheat sourdough keeps blood sugar significantly lower than white bread—or even whole-wheat bread made with commercial yeast—per an analysis in Critical Reviews in Food Science and Nutrition. That means less hunger, fewer cravings and less fat storage.

Sourdough also feeds the beneficial bacteria in your gut. “Your microbiome helps your body with a lot of important functions, including digestion, immunity, blood sugar regulation and weight control,” says Robert J. Malcolm III, MD, a Pennsylvania-based gastroenterologist. “Nothing makes it easier to lose weight than a thriving microbiome. I’m a big fan of sourdough!”

What to look for: Whole-wheat versions from brands like Trader Joe’s, Nature’s Own or Bread Alone.

Protein bread

One of the healthiest breads for weight loss could be one you make yourself rather than grab at the store. British Columbia retiree Ardie Lush swears by a homemade whey protein bread she discovered online after arthritis, plantar fasciitis, high blood pressure and constant fatigue convinced her something had to change. A typical slice of bread contains 4 grams of protein—Ardie’s contains triple that.

That extra whey is a game-changer for women over 50. It triggers a 415 percent greater surge of anti-hunger hormones than fiber, and a University of Arkansas study found regular doses of whey doubled fat burn in the muscles of sedentary seniors.

Ardie baked a loaf every Sunday alongside simple keto meals. “I lost over 70 pounds in eight months, and it let me enjoy more of life’s little pleasures,” she says. Get her protein bread recipe for weight loss here.

Keto-friendly bread

When overweight adults simply swapped in a lower-carb bread for three months, those over 55 lost five pounds in 12 weeks without any other changes, per findings published in Nutrients in 2023.

Lewis Bake Shop keto-friendly bread, for example, has roughly quadruple the fiber (16 grams per 70 calories) and triple the protein of whole wheat bread. “Both protein and fiber play a significant role in helping us feel full sooner,” Dr. Brown says.

Heads-up: Add fiber gradually if you’re not used to it, and check labels. Some keto loaves are surprisingly high in calories.

Wellness

The Best Yogurt for Weight Loss After 50: A Dietitian’s Top 5 Picks

About 32 million women over the age of 50 are actively trying to lose weight, and many of us instinctively reach for yogurt as part of our health journey. It’s a smart move, with 2023 findings from the famous Nurses’ Health Study suggesting yogurt may help fight postmenopausal weight gain. And during landmark clinical trials […]

Rye and pumpernickel

Traditional whole-grain rye “blows wheat bread out of the water,” controlling hunger and killing cravings significantly better, according to a study in Nutrition Journal.

What to look for: Small dark bricks near the pita and international bakery items, often labeled “Dark European Rye.” Whole-grain rye should be listed first, and no added molasses or sugar, which can cancel out the blood sugar benefits.

How much bread should you eat for weight loss?

Most experts suggest one to two slices at a meal. To get the biggest weight-loss benefits, preventive cardiology dietitian Michelle Routhenstein, MS, RD, CDCES, recommends pairing your slice of bread with healthy fat and protein—think avocado and egg, or nut butter and berries—to slow digestion and buffer blood sugar spikes. Skim labels for minimal added sugars (especially high-fructose corn syrup) and aim for at least 3 grams of fiber per slice.

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If you’ve tried every diet under the sun and still can’t seem to lose weight—especially around your midsection—we have some good news. A new UC San Diego study suggests that the secret isn’t necessarily about eating less, but rather about eating during a shorter window each day. The research shows that fasting to lose belly fat works even if you don’t cut calories. Keep reading to see the key to this simple weight-loss strategy.

Why fasting to lose belly fat works better than calorie counting

For women over 40, getting rid of visceral belly fat, the harmful kind that surrounds our organs, can sometimes feel impossible. Hormones shift, metabolism slows and the same eating habits that worked at 30 suddenly stop delivering results. That’s why researchers have been looking beyond the “just eat less” approach, and what they’re finding is encouraging.

The UC San Diego study on fasting to lose belly fat found that when overweight adults simply narrowed the window of time they ate each day, the results were remarkable. Participants who ate within a 10-hour window daily—meaning they fasted for 14 hours, including the hours they slept—lost twice as much weight as a comparison group. Even more impressive, they lost three times more belly fat. Both groups received the same nutrition counseling, the only difference was the timing between fasting and eating.

Weight Loss

This Big-Breakfast Fasting Trick Melts Belly Fat and Curbs Hunger

Love the idea of digging into big, ultra-satisfying meals while still slimming down at a brisk pace? Eating more of your calories earlier in the day may be all it takes! Growing research proves that eating a big breakfast, a decent-sized lunch and a smaller dinner can triple the speed at which we get lean. […]

What happens in your body when you fast

You might be wondering why a shorter eating window (a type of intermittent fasting method) makes such a difference. Short fasts appear to trigger biochemical changes that help the body burn belly fat as fuel. When you give your digestive system a real break, your body shifts gears and starts tapping into stored fat for energy.

Think of this eating pattern as giving your metabolism a reset every single night. And unlike restrictive diets that leave you counting every bite, this approach doesn’t ask you to change what you eat. It only asks you to pay attention to when.

That’s a big deal for those of us who don’t have the time (or patience) to weigh food, track macros or prep elaborate meals. If you can watch the clock, you can do this.

How to try fasting to lose belly fat

The beauty of this method is how simple it is to fit into everyday life. Here’s an easy way to start:

• Finish dinner by 7 p.m. Wrap up your last bite by seven in the evening.
• Wait until 9 a.m. to eat breakfast. That gives your body a full 14-hour window of rest from digestion.
• Sleep through most of it. If you’re getting seven to eight hours of shut-eye, you’re already fasting for a huge chunk of the window without even noticing.

That’s it. No forbidden foods. No painful hunger pangs. No skipping meals with your family. You’re simply nudging your eating window slightly earlier and giving your body a longer nighttime break.

Wellness

Women Over 50 Are Losing 100+ lbs Without Dieting Just By Walking First Thing In the Morning

The easy timing trick that doubles fat burn from walking and dials down hunger all day

Small change, big results

What makes this method so appealing  is how forgiving it is. Life happens—a late dinner out with your husband, a grandchild’s birthday party, a busy Tuesday when breakfast slips to 10 a.m. None of that derails you. You just aim for the 10-hour eating window most days and let your body do the rest.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If you look forward to that afternoon fizz—the crack of the can, the icy sweetness of a refreshing Diet Coke—you’re not alone. But if the scale has been creeping up, you may be wondering whether your daily soft drink is working against you. Does soda really make you gain weight? And how can you shed unwanted pounds without feeling deprived? Here’s what the research and top doctors actually say about regular soda, diet soda and the trendy new prebiotic sodas—plus the swap that beats them all.

Does soda make you gain weight?

Okay, you know that sugar-sweetened beverages aren’t the best for you. But what about diet drinks or prebiotic-infused sips? Here’s how they all stack up, especially when it comes to weight loss and certain health risks:

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Can Water Reverse Diabetes? New Study Reveals Its Impact on Blood Sugar

Does drinking water lower blood sugar and help reverse type 2 diabetes? There’s exciting new evidence that the answer is yes. During a recent study, overweight and obese type 2 diabetic women in a six-month weight-loss program were either allowed to continue drinking a daily diet soda or asked to trade their usual diet soda […]

Regular soda: sweet, but tough on your waistline

Sugar-sweetened drinks add calories that don’t fill you up and may actually stimulate hunger. “Large studies consistently link sugary drinks to weight gain,” says Chicago-based internal medicine expert Francesco Bajani, MD, founder of the telehealth platform Checkup MD.

But the bigger concern may be what soft drink consumption does to your blood sugar. Regular soda “delivers a rapid liquid sugar load” that Dr. Bajani calls perhaps the single biggest driver of the diabetes epidemic. A major BMJ meta-analysis found each additional daily serving of a sugary drink raised type 2 diabetes risk by 18 percent.

Sugary drinks also send a heavy dose of fructose straight to the liver, which converts a lot of it into fat—setting the stage for fatty liver disease, higher triglycerides and heart trouble.

The one small point in regular soda’s favor? Mental health. A large NIH-funded study of 263,925 adults found people who drank 4+ cans of regular soda per day were 22 percent more likely to develop depression, while those drinking 4+ cans of diet soda daily were 31 percent more likely.

Diet soda: fewer calories, but not a free pass

Here’s the thing about diet soda: It satisfies a sweet craving with no calories, and in a year-long University of Colorado study, diet-program participants allowed sugar-free soft drinks lost three times more weight than those only allowed water.

Still, artificial sweeteners appear to affect appetite control, and a University of Texas study found that the more diet soda older adults drank, the more belly fat they had. The same BMJ analysis showed each daily serving of diet soda raises diabetes risk by about 8 percent.

“For someone with diabetes or prediabetes, I would recommend reducing both regular and diet soda and moving toward unsweetened drinks,” Dr. Bajani says.

Heart health is another caution flag. Women’s Health Initiative data on more than 81,000 older women linked high diet soda consumption to a 23 percent higher risk of stroke and 29 percent higher risk of heart disease.

Prebiotic soda: a better swap, but not a health drink

Brands like Poppi and OLIPOP promise a gut-friendly alternative to Coke and Sprite—and dietitians say they’re a meaningful step up to drinking soda. “A regular can of Coke has 39 grams of sugar—that’s almost 10 teaspoons,” says Emily Spurlock, RDN, of the Institute for Digestive Wellbeing. “Prebiotic sodas have five grams of sugar or less and contain beneficial fiber,” meaning fewer of those blood sugar highs and lows that can derail weight loss.

OLIPOP delivers about nine grams of fiber per can (thanks to ingredients like cassava root, chicory root and Jerusalem artichoke), while Poppi contains around two grams, using apple cider vinegar as its main prebiotic. (Learn more about the link between high-fiber foods and drinks and weight loss.)

Just don’t overdo it. “I’d recommend people stick to one can a day,” Spurlock says. Too much fiber at once can trigger cramps, gas and bloating. And if you have IBS, SIBO, GERD, Crohn’s or colitis, talk to your doctor first.

The healthiest sip for weight loss: water

If weight loss is your goal, plain water beats every kind of soda in the long term. In a University of Nottingham study, “women who just drank water lost 17 times more weight” than dieters allowed diet soda, reports nutrition researcher William Li, MD, author of Eat to Beat Your Diet.

Water helps in three big ways: It revs your metabolism (sipping 16 ounces spikes calorie burn 24 percent for a full hour, per German research), curbs appetite (drinking 16 ounces before meals helped middle-aged dieters lose 44 percent more weight in a Virginia Tech study) and supports the gut microbes that regulate blood sugar and fat burning.

Craving that satisfying fizz of soda, but don’t want the health problems it can cause? Unsweetened flavored sparkling water is a great stand-in, Dr. Bajani adds. You can even make it at home with the Drinkmate OmniFizz Sparkling Water and Soda Maker. Up to four cups of unsweetened coffee or tea a day also count toward hydration.

Weight Loss

Is Fizzy Water Good for Weight Loss? Experts Explain the Science

Fizzy drink lovers rejoice! Whether you prefer yours still or bubbly, water is beneficial not only for overall health, but for weight loss, too—and recent research suggests carbonated water specifically may promote weight loss by aiding hydration and balancing blood sugar. Keep reading to learn more!  Is sparkling water good for weight loss?  A new […]

One woman’s water-powered weight-loss transformation

After shattering her ankle during a yoga headstand, Miami reader Scarlett Espinoza spent months on the couch surviving on delivery food, soda and lemonade. “I gained a lot of weight, and I just did not feel good,” she says.

When she joined a 60-day fitness challenge at her local Life Time gym, a trainer told her to drink half an ounce of water for every pound she weighed. She kept a bottle on her nightstand and downed it every morning; at every red light, she took another sip.

“I’d drink water and it felt like coming back to life,” she marveled In 60 days, “I cut my body fat almost in half”—and won the challenge’s $10,000 grand prize.