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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.

10 Hidden Calorie Bombs You Didn’t Realize Are in Your Diet

These sneaky foods could be adding more calories to your diet than you think.

Young,Woman,Eating,A,Nuts,Cereal,Bar,Without,Sugar,On
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Weight loss often feels like a battle with hidden calories lurking in seemingly harmless foods. While you may focus on obvious culprits like fried snacks or sugary desserts, many everyday items pack more calories than their appearance or portion size suggests. These hidden calorie bombs can sabotage your progress, leaving you wondering why the scale isn’t budging. By identifying these foods and making smarter choices, you can cut back on excess calories without sacrificing flavor or satisfaction. Here are 10 common calorie traps to watch out for—and tips to avoid them.


Flavored Coffees

Pretty,Glass,Bottles,Containing,Hazelnut,,Vanilla,And,Caramel,Coffee,SyrupsShutterstock

Your morning latte or flavored coffee might be loaded with syrups, whipped cream, and sweetened milk, turning it into a high-calorie treat. Many drinks contain upwards of 300 calories, equivalent to a small meal. Opt for black coffee or unsweetened versions, and add a splash of milk or cinnamon for flavor without the extra calories.

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

Granola

Homemade,Granola,On,Spoon,On,Pink,Background,,Copy,Space.,HealthyShutterstock

Marketed as a healthy breakfast or snack, granola often hides large amounts of added sugar and fat. A small serving can easily exceed 200 calories. Choose low-sugar options or make your own with oats, nuts, and minimal sweeteners to control the calorie count.

RELATED: Burn 1 Pound Every Week Using These 7 Simple Walking Tricks

Nut Butters

A,Full,Jar,Of,Nut,Butter,Sits,On,A,TealShutterstock

While peanut butter and almond butter are nutrient-dense, they are also calorie-dense. A single tablespoon can contain 100 calories, and it’s easy to overdo it. Measure portions carefully, and look for brands without added sugars or oils to keep them healthier.

Salad Dressings

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

Creamy dressings like ranch or Caesar can transform a low-calorie salad into a calorie-laden dish. Just two tablespoons can add 150 calories or more. Choose vinaigrettes made with olive oil and vinegar, or use lemon juice and herbs for a lighter option.

Cheese

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,BackgroundShutterstock

Cheese is delicious, but it’s also high in fat and calories. Even a modest sprinkle can quickly add up. Try using smaller amounts of flavorful cheeses like Parmesan or feta, which pack a punch with less quantity.

RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Trail Mix

Trail,Mix,Including,Peanuts,,Almonds,,Cashews,,Raisins,,And,ChocolateShutterstock

Trail mix combines nuts, dried fruits, and often chocolate, making it calorie-dense and easy to overeat. A handful can contain over 200 calories. Opt for plain nuts or make your own mix with unsweetened dried fruit and seeds.

Smoothies

Fruit,And,Vegetable,Smoothies,In,Transparent,Plastic,Bottles.,Red,,Green,Shutterstock

Store-bought smoothies often contain added sugars, fruit juices, and high-calorie ingredients like ice cream or syrups. These can easily reach 500 calories. Blend your own smoothies at home with fresh fruit, vegetables, and unsweetened milk alternatives to keep them lighter.

Crackers

Many,Delicious,Crackers,As,Background,,Top,ViewShutterstock

Packaged crackers may seem like a light snack, but many are made with refined grains and contain hidden fats. They offer little satiety, making it easy to overconsume. Swap them for whole-grain crackers or pair them with vegetables and hummus for a more satisfying option.

Energy Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Energy bars often masquerade as health foods but are packed with sugars and calorie-dense ingredients. Some can contain as many calories as a candy bar. Look for bars with simple ingredients and low sugar, or snack on whole foods like nuts and fruit.

RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight

Alcoholic Drinks

Aperol,Spritz,Cocktail,In,Glass,With,Orange,Slices,On,PinkShutterstock

Alcoholic beverages, especially cocktails, are filled with empty calories. A single margarita or mixed drink can contain over 300 calories. Choose lighter options like wine spritzers or sparkling water with lime to enjoy a drink without the calorie overload. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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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.

Weight loss often feels like a battle with hidden calories lurking in seemingly harmless foods. While you may focus on obvious culprits like fried snacks or sugary desserts, many everyday items pack more calories than their appearance or portion size suggests. These hidden calorie bombs can sabotage your progress, leaving you wondering why the scale isn’t budging. By identifying these foods and making smarter choices, you can cut back on excess calories without sacrificing flavor or satisfaction. Here are 10 common calorie traps to watch out for—and tips to avoid them.


Flavored Coffees

Pretty,Glass,Bottles,Containing,Hazelnut,,Vanilla,And,Caramel,Coffee,SyrupsShutterstock

Your morning latte or flavored coffee might be loaded with syrups, whipped cream, and sweetened milk, turning it into a high-calorie treat. Many drinks contain upwards of 300 calories, equivalent to a small meal. Opt for black coffee or unsweetened versions, and add a splash of milk or cinnamon for flavor without the extra calories.

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

Granola

Homemade,Granola,On,Spoon,On,Pink,Background,,Copy,Space.,HealthyShutterstock

Marketed as a healthy breakfast or snack, granola often hides large amounts of added sugar and fat. A small serving can easily exceed 200 calories. Choose low-sugar options or make your own with oats, nuts, and minimal sweeteners to control the calorie count.

RELATED: Burn 1 Pound Every Week Using These 7 Simple Walking Tricks

Nut Butters

A,Full,Jar,Of,Nut,Butter,Sits,On,A,TealShutterstock

While peanut butter and almond butter are nutrient-dense, they are also calorie-dense. A single tablespoon can contain 100 calories, and it’s easy to overdo it. Measure portions carefully, and look for brands without added sugars or oils to keep them healthier.

Salad Dressings

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

Creamy dressings like ranch or Caesar can transform a low-calorie salad into a calorie-laden dish. Just two tablespoons can add 150 calories or more. Choose vinaigrettes made with olive oil and vinegar, or use lemon juice and herbs for a lighter option.

Cheese

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,BackgroundShutterstock

Cheese is delicious, but it’s also high in fat and calories. Even a modest sprinkle can quickly add up. Try using smaller amounts of flavorful cheeses like Parmesan or feta, which pack a punch with less quantity.

RELATED: The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Trail Mix

Trail,Mix,Including,Peanuts,,Almonds,,Cashews,,Raisins,,And,ChocolateShutterstock

Trail mix combines nuts, dried fruits, and often chocolate, making it calorie-dense and easy to overeat. A handful can contain over 200 calories. Opt for plain nuts or make your own mix with unsweetened dried fruit and seeds.

Smoothies

Fruit,And,Vegetable,Smoothies,In,Transparent,Plastic,Bottles.,Red,,Green,Shutterstock

Store-bought smoothies often contain added sugars, fruit juices, and high-calorie ingredients like ice cream or syrups. These can easily reach 500 calories. Blend your own smoothies at home with fresh fruit, vegetables, and unsweetened milk alternatives to keep them lighter.

Crackers

Many,Delicious,Crackers,As,Background,,Top,ViewShutterstock

Packaged crackers may seem like a light snack, but many are made with refined grains and contain hidden fats. They offer little satiety, making it easy to overconsume. Swap them for whole-grain crackers or pair them with vegetables and hummus for a more satisfying option.

Energy Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Energy bars often masquerade as health foods but are packed with sugars and calorie-dense ingredients. Some can contain as many calories as a candy bar. Look for bars with simple ingredients and low sugar, or snack on whole foods like nuts and fruit.

RELATED: 5 Simple Dinner Rules That Help You Burn Fat Overnight

Alcoholic Drinks

Aperol,Spritz,Cocktail,In,Glass,With,Orange,Slices,On,PinkShutterstock

Alcoholic beverages, especially cocktails, are filled with empty calories. A single margarita or mixed drink can contain over 300 calories. Choose lighter options like wine spritzers or sparkling water with lime to enjoy a drink without the calorie overload. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to lose weight without going on a diet? It’s totally possible, according to one health expert. Vicky Justiz is a fitness trainer and influencer with millions of followers across social media platforms. In a recent video she reveals some easy ways to drop dress sizes that don’t involve dieting.


“Today we're gonna be having a little bit of a chat about how to stay in a calorie deficit to meet your fat loss goals,” she says at the start of the clip. “So if your goal is to lose fat, to lose belly fat, to tone up, to get all snatched, to get a small waist, I got you.” We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tips.

Calculate Your BMR

Vicky_Justiz1Vicky Justiz/YouTube

She continues to explain that “losing fat is not just about exercise, about doing a bunch of cardio, it's also about getting your nutrition right, and that includes being in a calorie deficit. So let's break down what a calorie deficit even means,” she says, stating that a calorie deficit means burning more calories than you consume. She elaborates that a lot of people fail to calculate correctly because they only count the calories burned during exercise. “So your body already burns a certain amount of calories at rest. This is called your resting metabolic rate, also known as RMR,” she says. You need to add your resting rate to your “move” calories, which you can do using an online calculator. Once you find your BMR, you can use the approximation to “help you stay on track.”

Collingwood agrees that your total calories burned each day is a combination of your resting metabolism with the addition of calories burned “digesting food, doing daily activities like just walking around the house, store, work, etc., and then finally the exercise calories,” she says. “Every day is different depending on your daily activity and exercise calories, but the resting metabolism will pretty much stay consistent unless you have major weight or body composition changes.”

Don’t Be Too Specific with Calorie Counting

Vicky_Justiz6Vicky Justiz/YouTube

She doesn’t recommend counting calories “to a specific fraction” because “it's not gonna be accurate,” and “it's not gonna be fun,” she says. “So how do we actually stay in a calorie deficit without spending every second of our lives counting our calories?” Counting calories exactly is not fun, “but it is good to have an idea of how many you need and how many are in the foods you are eating throughout the day,” notes Collingwood.

Nutrient Dense vs. Calorie Dense Food

Vicky_Justiz3Vicky Justiz/YouTube

She adds that “what helps a lot with feeling full and satisfied while you're in a calorie deficit is prioritizing nutrient-dense foods and minimizing calorie-dense foods.”

Nutrient Dense Foods

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.Shutterstock

“Nutrient-dense foods are any kind of foods that have a lot of nutrients per calorie,” she explains, offering the examples of veggies, whole grains, eggs, and lean meats, “just like anything that has a lot of nutrients.” Because they've got a lot of nutrients, “they can help keep you full without being too calorie-dense.”

Calorie Dense Foods

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Then there are calorie dense foods, including junk foods, sweets, “even oils like olive oil is calorie dense,” she says. “However, olive oil also has a lot of nutrients. So it's kind of like both. So obviously, oil should not be avoided. I use olive oil in everything, but if you're trying to stay in a calorie deficit, you're not gonna be drenching all your food in like five tablespoons of oil.”

Make “Simple Swaps”

Vicky_Justiz7Vicky Justiz/YouTube

“Sometimes it's all about making a simple swap,” she says. “Instead of having a huge, huge plate of rice and a little bit of protein, cut that rice in half. Add a bunch of veggies to your plate and increase the protein a little bit and you'll be feeling that meal a lot more satisfied and with probably the same or less amount of calories.” Collingwood loves the idea of filling up on nutrient dense foods, “which also tend to have a higher water, fiber, and protein content to keep you feeling full and satisfied,” she points out.

Eat Foods with High Water Content

Fresh sliced watermelon wooden backgroundShutterstock

Another trick? “Focus on foods that have high water content,” she says, using the example of watermelon. “You find yourself feeling hungry like you are, just not satisfied. Eat a whole watermelon. I mean, maybe not a whole watermelon, but eat some watermelon,” she says. Other examples include hard boiled eggs and cucumbers.

Eat Lots of Protein

Vicky_Justiz11Vicky Justiz/YouTube

“Another thing you should be doing is having a lot of protein,” she said, specifying that “at least around 30% of your calories should be coming from protein,” which you should include in every meal. “A lot of people have this misconception that protein is only for growing muscle and it is not. Muscle helps you stay really full. So it also helps sustain a calorie deficit. So I try to include some protein every single meal.”

Have Protein After Workouts

Vicky_Justiz12Vicky Justiz/YouTube

“And after my workouts, I always have some kind of protein source,” she says, mentioning protein shakes and protein bars. While “you should try to get most of your protein from like your food sources,” supplementing with protein can be helpful. “It's what I do that helps me keep my protein intake up. It's just also a lot more convenient for me.”

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

Use Protein Bars as a Sweet Treat

Vicky_Justiz4Vicky Justiz/YouTube

She also suggests using protein bars as an “alternative” to a candy bar or sweet treat. “It's a great alternative to having a candy bar or something that you eat and it still leaves you feeling kind of empty afterwards,” she says, adding that it satisfies her “crazy sweet tooth.” Any way you can get protein is good, as it helps keep you full, notes Collingwood. “Real food sources like meat, eggs, greek yogurt, cheese, legumes, etc. are good choices, but some protein bars and shakes can definitely fit as a replacement for sugary candy bars or high calorie coffee drinks,” she says.

RELATED: 3 Science-Based Workouts to Boost Your Fitness

Avoid Snacking

Vicky_Justiz10Vicky Justiz/YouTube

Finally, she reveals that she avoids snacking. “I know that the habit a lot of people have, but snacking can really be a culprit. I try not to snack much. I just try to make sure my meals are nutritious and delicious and I feel satisfied after them and it kind of reduces my craving to snack on food,” she concludes.

Having a snack between meals is not the problem, “it is what and how much we are snacking on that can really make the difference between a good snack that can bridge appetite to a high calorie addition to your day that could contribute more calories than you need,” says Collingwood.

💪🔥Body Booster: Try adding protein to all of your meals, and slipping in a protein shake or bar when you aren’t getting enough.

Evidence-Based

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

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

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

Are you trying to lose weight with a healthy diet but can’t seem to hit your goals? You could be drinking your calories, says one weight loss warrior. Gabriella Rolocut (@gabbierolocut) is a social media influencer who shares about everything from fashion to weight loss. In fact, she managed to lose 75 pounds in a healthy and sustainable way, sharing tips with her followers. “I'm gonna share my biggest weight loss tip on how I was able to go from this to this, losing 75 pounds,” she says at the start of a viral TikTok clip. She has since gone on to lose over 80 pounds.


You Need to Understand How You Are Consuming Your Calories

@gabbierolocut

#1 tip that helped me loose 75+ pounds✨ #fyp #weightloss #caloriedeficit #foru #gymtok #fitness #relatable #trend #weightlossjouney #tips #drink

Gabriella suggests taking a deep look at sneaky calories. “My biggest tip, and I can't stress this enough, is understanding how you're consuming your calories,” she says.

Coffee Drinks Have Lots of Hidden Calories

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

“For example, we all love Starbucks, we all love Dunkin'. We love our little Pumpkin Spice latte. Our pumpkin spice drinks wanna be very seasonal. I'm gonna let you in on a little secret. Those drinks have so many calories, and I don't know if anybody's ever looked it up. Sometimes they don't post the calories up on the board next to the drinks, so I'm gonna show you just how many calories you're consuming,” she says.

One Dunkin’ Drink Has 930 Calories

Upland, California, United States - 02-19-2019: A view of a store front sign for Dunkin' Donuts.Shutterstock

She starts with a pumpkin spice latte. “I'm gonna use the Pumpkin Swirl frozen coffee from Dunkin',” she says. “There could be 930 calories in this drink. That's 63% of my daily calories. If I were to drink this in the morning, I'd only have 541 more calories to get me through the rest of the day. There are 185 grams of sugar in this. 46 teaspoons of sugar is equal to 14 glazed donuts. Didn't you much rather eat your calories than drink them in a drink?”

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

There Are Lots of Alternatives That Don’t Have As Many Calories

@gabbierolocut

like why…? #fyp #wideribcage #girly #foryou #makemefamous #relatable

“There are so many different alternatives that you can get from Starbucks, Dunkin', or anywhere that has significantly fewer calories than this one. That you can still have your pumpkin spice while losing weight was the biggest thing for me,” she said.

But Drinking These Kinds of Drinks Prevented Her From Losing Weight

@gabbierolocut

hoco 24’ !!!🪩🩵 #hoco #transition #homecoming #hocotransition #fyp #datenight #relatable #foru #dresses #couplegoals #viralvideo

“I didn't realize how many calories I was consuming on a daily basis because I would go out to Dunkin', to Starbucks, and I would get drinks like this, not knowing that's why I wasn't losing weight because I was consuming a drink that has 930 calories and then eating more,” she says.

Calculate Your Maintenance Calories

Gray pencil, calculator and opened account bookShutterstock

She recommends “trying to calculate your resting metabolic rate, so how many calories your body's burning at its resting state, and then finding your maintenance calories, so how many calories you should be consuming on a daily basis, just to function as a human being.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Then, Calculate Your Deficit Calories

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

Then, figure out how many calories you need to cut to lose weight. “Calculate your calorie deficit calories, which is the calories that you're gonna wanna be consuming if you want to lose weight,” she says.

This Helped Her Lose Weight

point of view - closeup feet for asian woman measure weight on scaleShutterstock

“That was one of my biggest things, eliminating high-calorie drinks and replacing them with healthier alternatives. I love my coffee. I look forward to it in the morning. It's the first thing I think about when I wake up. If you're looking to lose weight. I would highly suggest breaking down your calories and figuring out how you consume your calories throughout the day so that you're able to stay in a calorie deficit and lose weight,” she says.

This Dunkin’ Drink helped Her Lose Over 80 Pounds

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.Shutterstock

In another post, she revealed her go-to drink order at Dunkin'. This drink has helped me lose over 80 pounds, and it's so simple to order. “Can I do a large iced latte? Can you put three Splenda in that? And light ice.”

RELATED: This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

The Only Calories Are From Milk

milk pouring from bottle into glass on old wooden tableShutterstock

“I asked for light ice, which means they put in more milk. There are more calories from milk. But my only concern here is that I know that none of the calories I'm drinking are coming from a sweetener solely because there is no flavor in it. The only calories that come out of this drink are from milk. Coffee has no calories. Stevia has no calories. The milk is the only thing,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Erik Richardson
Copyright Erik Richardson D.O./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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. 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.

Do you really know how many calories are in your favorite “health” food? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body during perimenopause. In a new social media post, she reveals a few of the sneakiest higher-calorie foods that keep a lot of her clients from achieving their weight loss goals. “Balance and moderation are essential for long-term habits, but when you’re in a deficit and need to lose that weight, awareness is key. Plan well and avoid these foods in your deficit, or at least make sure you are tracking them properly and staying within your macros,” she writes. “Let’s reach that goal and keep the weight off.”


Many People Make Mistakes When It Comes to Calorie Deficit

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Ashley explains that while a few factors that contribute to weight loss can be easy to keep track of, there is one hazy category. Workouts, steps, and water may be black and white, but not “calorie deficit,” which she refers to as a “maybe” because many people don’t understand how many calories are in their favorite foods. “Remember, any food eaten in excess can cause weight gain, and no, it’s not that one cupcake's fault. (On a side note, have the cupcake, just not every day, or maybe every day if it fits your macros!),” she writes in her post.

No Food Is Bad or Good

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Food doesn’t have to be demonized, says Ashley. “Please remember, no food is bad. It is about everything in moderation. But if you are struggling with your calorie deficit, it might be one of these 6 foods putting you over those calorie goals!” she writes.

Smoothies

Strawberry smoothie or milkshake drink.Shutterstock

The first sneaky food is one that many health experts recommend: Smoothies. “A 16 oz smoothie with added fruits, yogurt, and honey can contain 300-600 calories, especially with extras like nut butter or protein powder,” she says.

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

The next high-calorie food is a favorite of millennials: Avocado toast. “One slice of toast with half an avocado can easily reach 300-400 calories. Yes, it’s delicious, but maybe not while we’re trying to lose body fat,” she says.

Pumpkin Spice Latte

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

It may be tempting to order a seasonal drink at Starbucks, but it could be derailing your diet. Pumpkin Spice Lattes – “or any flavored latte” – are high in calories. “I know you love them, but that daily Starbucks run is racking up nearly 400 calories with 50 grams of added sugar, and that’s for the grand size,” says Ashley.

Acai Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close upShutterstock

Another “health food” that might not be as healthy for weight loss as you think? Acai Bowls. “ A standard acai bowl with toppings like granola, honey, and coconut flakes can be 500-600 calories and 30-60 grams of sugar,” she says.

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

The next higher-than-you-think calorie item on her list? Protein Bars. “One store-bought protein bar can range from 200-300 calories, depending on ingredients and size, and may not have as much protein as you think,” she says.

Salad Dressing

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The last item is a popular condiment: Salad dressing. “2 tablespoons of creamy dressing (like ranch or Caesar) can add around 150-200 calories to your salad. Most people don’t properly measure salad dressing when they put it on their salad because they figure they are ‘eating healthy,’” she writes.

RELATED:51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back

Consume Whole Foods and Lean Proteins

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And don’t skip breakfast – especially if you are working out. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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

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

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

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

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

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

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

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Evidence-Based

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

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

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

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Whitney Reyes workoutwithwhitney_
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Evidence-Based

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

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

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

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

Rear View Of Young Woman Looking In Fridge At Kitchen, hunger​Not Viewing Hunger as the EnemyShutterstock

The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

Woman Running In Countryside Wearing Earphones​Putting It All TogetherShutterstock

The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.