Skip to content
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.

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
Shutterstock

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

Young,Woman,Eating,A,Nuts,Cereal,Bar,Without,Sugar,On
Shutterstock
Evidence-Based

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

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

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

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.

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

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

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

Young caucasian woman having breakfastShutterstock

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.

Fact-Checked

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

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

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

Are you struggling to lose belly fat – despite dieting and exercising? You might be making some major mistakes, claims one expert. Fitness influencer and online coach Jenna Rizzo helps women get in shape the natural way – via diet and exercise. “If you are doing 1,000,001 different ab exercises and a ton of diets, and no matter what you do, you cannot lose that extra fat around your stomach, this is probably why,” she says at the start of the TikTok clip. “Because I've done this so long, I've gotten pretty good at figuring out why somebody's plan's not working for them, and most of the time it comes down to one of three things,” she continues. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.


You Think You Are Eating Healthy, But the Food Has “Sneaky” Calories

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“Number one, you're eating foods that you think are healthy but have a lot of sneaky calories in them,” Rizzo says. “Some examples of this would be smoothies, acai bowls, nuts, granolas, dried fruit cereals, some keto products.” She explains that they aren’t necessarily “bad” food, “they're just very high in calories, which makes it really easy to overeat them,” she says.

We know that when we wanna lose weight, we wanna be eating in a calorie deficit, which means we're eating less than a day than what our body's burning.”

You Are Cheating on the Weekends

Jenna_Rizzo_jennaaaamariee10jennaaaamariee/TikTok

“Number two, you could be a weekend warrior,” she says. “Have you ever been perfectly good on your diet all week and by the time Friday rolls around, you have that glass of wine and you say, I earned this, and the next day you go out to brunch, then dinner, then more alcohol? And I know you could also be thinking, Jenna, I really don't eat that bad over the weekend, but you could be eating just enough to keep you from losing weight.”

She used to do this, until she “stuck to a plan for two weekends in a row and lost five pounds,” she continues. “That humbled me a lot. And if you're really fighting with the feeling of having to go absolutely crazy every time the weekend rolls around, this is typically a sign that your diet's a little bit too restrictive throughout the week.”

You Are Underestimating Calories

Jenna_Rizzo_jennaaaamariee9_a71a6djennaaaamariee/TikTok

“And number three, you're underestimating the amount of calories you're truly eating,” says Rizzo. “But eyeballing serving sizes can be really hard. This is why I usually suggest measuring out portion sizes just for the first little bit to pick up on things really fast, and it makes eyeballing stuff a lot easier and way more accurate.”

Collingwood Agrees

tara_collingwooddietdivatara/Instagram

Collingwood agrees. “I have seen people undo 6 days of eating well with one ‘cheat meal’ and of course a whole ‘cheat day.”’ It’s OK to indulge a little bit but don’t go so overboard that you have to spend days making up for it. I would rather you indulge in small amounts of treats more frequently throughout the week so you don’t feel a need to go crazy on the weekends,” she says.

She also agrees that unless you are reading labels and paying close attention it is easy to eat foods that appear to be “healthy” but are actually quite high in calories, “especially foods that have a lot of sugar like these listed (except for the keto which can be very high in calories because of the high fat content),” she adds. “This is a huge problem for a lot of people. Even dietitians tend to underestimate what they are eating and we are supposed to be the experts! If you need to weigh and measure foods to ensure the right portion for a few days it might help to really understand what 4 ounces of meat or 1/2 cup of rice looks like on your plate.”

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

Also, You Could Be Too Sedentary

Woman walking barefoot at home, closeup. Floor heating conceptShutterstock

“Another thing would be metabolism taking a nose dive because you are sitting too much throughout the day,” adds Collingwood. “Even if you are exercising, if you sit all day long you are telling your body to conserve.” She recommends getting up every 60 to 90 minutes throughout the day to get some movement to get the metabolism to kick in.

💪🔥Body Booster: If you are struggling to lose weight, take a look at your cheat meals and cheat days – they could be undoing all the progress you are making.

@jennaaaamariee

You dont need to break your neck trying to do 1000 crunches a day to get a flat stomach. Just make sure you’re not doing these things

Dr. Ahmet Ergin SugarMD
Copyright SugarMD/YouTube/Shutterstock
Evidence-Based

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

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

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

Have you ever wondered why some foods make you feel worse when taking weight loss medications? You're not alone. Millions of patients on Ozempic and Mounjaro struggle with finding the right diet balance. Here's your comprehensive guide to eating well while on these medications.

Dr. Ahmet Ergin, founder of the SugarMD YouTube channel, is a distinguished endocrinologist specializing in diabetes and metabolism. With years of clinical experience prescribing these medications, Dr. Ergin shares essential insights about managing your diet while on Ozempic and Mounjaro. Read on to discover which foods to embrace and which to avoid for optimal results.

Understanding Your New Relationship with Food

"Your plate isn't just a source of nutrients anymore. It has to be a delicate balance wheel for your blood sugar levels," Dr. Ergin explains in his post. When you're on Ozempic or Mounjaro, managing diabetes becomes less of a walk in the park and more of a mindful trek through an intricate maze of dietary choices.

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

Embrace the Fiber-Filled Champions

Fresh,Fruits,Nutrition,health,food.Shutterstock

Think of fiber-rich fruits as your dietary oasis. Dr. Ergin recommends focusing on "superstars like berries, apples, and pears." These fruits pack powerful fiber that champions steady digestion and helps maintain stable blood sugar levels. "Each nibble comes packed with fiber goodness," Dr. Ergin notes, emphasizing their importance in your daily diet.

The Power of Green Guardians

,Kale,Cabbage,leafy,greensShutterstock

Leafy greens aren't just plate decorations – they're your nutritional shields. "Think about spinach and kale. They're like sentinels standing firm," Dr. Ergin explains. These vegetables are rich in alpha-lipoic acid and benfotiamine, making them crucial allies in blood sugar management, especially when medications are working their way through your system.

Lean Proteins: Your Trusty Sidekicks

chicken fillet on a stone backgroundShutterstock

Dr. Ergin emphasizes that proteins like chicken breast, tofu, and lentils are essential companions on your health journey. "They help your body skip out on dramatic blood sugar spikes and keep your tummy full," he shares. These proteins support muscle maintenance and keep your metabolism active while preventing unexpected cravings.

RELATED:20 Possible Ozempic Side Effects

Fatty Foods: Your First Warning

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.Shutterstock

"Fatty foods are like tempests in the tranquil sea," warns Dr. Ergin. When combined with Ozempic or Mounjaro, high-fat foods can trigger digestive issues and make the medication's side effects more pronounced. This can lead to increased nausea and delayed stomach emptying.

Spicy Foods: A Hidden Challenge

Curry sauce with chicken and rice in a plate, lime, tomatoes, spices and herbs on a light background, horizontal. Traditional Indian dish.Shutterstock

Dr. Ergin cautions against spicy foods while on these medications. They can intensify gastrointestinal side effects and potentially trigger acid reflux, which may be more severe when combined with Ozempic or Mounjaro's effects on digestion.

Junk Foods: The Triple Threat

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

According to Dr. Ergin, processed junk foods pose multiple challenges. They often combine high fat, excessive sugar, and artificial ingredients that can not only trigger side effects but also work against the medication's intended benefits. These foods can lead to unstable blood sugar levels and increased digestive discomfort.

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

The Role of Supplements in Your Journey

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

While discussing supplementation, Dr. Ergin clarifies: "It's not about replacing your medication or justifying poor dietary choices." He emphasizes that supplements should complement, not replace, a healthy diet and prescribed medications. "That's why we call them Nutraceuticals, not Pharmaceuticals," he adds, highlighting their supportive role.

Creating Your Personal Strategy

Doctor talking to patient in officeShutterstock

Success with these medications requires a personalized approach. "Your path to wellness is unique," Dr. Ergin states, recommending working with healthcare providers to develop an individualized plan. He suggests using available resources like the SugarMD app for additional support and guidance.

RELATED:20 Things to Avoid While on Ozempic

The Long-Term Perspective

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photoShutterstock

"You are not just eating to fill your stomach. You are dining to nourish your life story," Dr. Ergin reminds us. This perspective shift is crucial for long-term success with these medications. Take it one meal at a time, focusing on progress rather than perfection.

Remember, managing your diet while on Ozempic or Mounjaro isn't just about avoiding side effects – it's about optimizing your treatment results and improving your overall health. With patience and the right food choices, you can create a sustainable eating plan that works in harmony with your medication. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Marci Nevin marcinevin
Copyright marcinevin/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 starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.