Skip to content
Nutrition & Diet
✓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 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Fix these protein mistakes to finally see the fat loss you want.

Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Ivana_Chapman31
Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Frustrated with stubborn body fat despite watching your protein intake? You might be making critical mistakes that are sabotaging your results. Ivana Chapman, an elite fitness coach with a BSc in Sports Science and NSCA Strength & Conditioning certification, has seen these protein mistakes derail countless fitness journeys. As a former International Karate athlete and Canadian National Natural Bikini Competitor, she knows exactly what works—and what doesn't. Here are the protein mistakes keeping you from your fat loss goals, and more importantly, how to fix them.

You're Not Eating Enough Protein

"My general recommendation for healthy, active weight training people is between 0.7 to one gram per pound of body weight per day," Ivana says in her post. She points to a comprehensive review of 49 studies showing that 1.6 grams per kilo per day was the upper limit for maximizing muscle mass.

"In these studies, the subjects were normally at maintenance or in a surplus," Ivana notes. Your protein needs may need to be even higher depending on your situation.

You're Not Adjusting for Your Circumstances

Ivana identifies three scenarios where you need more protein than usual. "The first is if you are very lean because protein helps you retain your muscle, and if you're already lean, you want to retain as much muscle mass as you possibly can," she explains.

"If you're in a calorie deficit or you're dieting, then you want to make sure that you have enough protein to prevent you from losing muscle during this slightly stressful situation for your body," Ivana continues.

Age is another crucial factor. "When you're about 35 or older, our rate of muscle protein synthesis goes down," she warns. "As we get older, muscle turnover slows down and we're not as efficient at utilizing protein as we were in our twenties."

RELATED:Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"

You're Measuring Your Protein Wrong

A common mistake occurs with protein supplements. "You always want to check the labels on the protein powder that you're using. If it says that a serving size is two scoops and you think you're getting in 30 grams of protein, but you're only doing one scoop, then you could end up short on protein," Ivana warns.

This is especially important with plant-based proteins. "You want to be particularly careful with your plant-based proteins," she cautions. "A lot of people make the mistake of not checking the serving sizes on either the meat or the plant-based sources of protein that they're using."

You're Choosing the Wrong Protein Sources

Ivana shares a revealing client story about Mike, who couldn't lose fat despite high protein intake. "He was getting his protein mostly from higher fat sources like burgers, steaks, and whole eggs," she explains. "He wasn't managing his calorie intake, just making sure to get enough protein."

"Fattier meats are more calorie dense because fat is nine calories per gram. Carbs and protein are four calories per gram, so for the same given size, you're getting more calories with something that has more fat in it," Ivana points out.

You're Going Too Lean With Your Proteins

However, swinging too far in the opposite direction can also be problematic. "Although egg whites are entirely protein, they actually didn't promote muscle growth as much as whole eggs did," Ivana reveals. "The majority of the nutrients are contained within the yolk, including cholesterol which helps in muscle tissue repair."

"Cholesterol has important functions within the human body and part of that is supporting muscle growth. It helps in muscle tissue repair and that's critical for building muscle mass," she emphasizes.

You're Not Balancing Your Fats

"Fat also contributes to satiety so you feel fuller and it helps you manage a lower calorie intake just because of that level of satisfaction that you get from your food," Ivana explains. For those preferring lean proteins, she offers a solution: "If you prefer lean protein sources, but you're not getting enough fat, you can also add in things like avocado or olive oil to your meals to get that fat content in there in a different way."

RELATED:Nutritionist Fixed Her Gut Health and Lost Weight With These 8 Simple Changes

You're Cutting Carbs Too Low

A crucial mistake many make: "When we talk about macros, many people think that in order to lose fat, you have to keep your carbs really low and just focus on that protein," Ivana says. "That's actually not true, and since we're using protein partially to help us grow muscle, not having enough carbs can interfere with your workouts and your energy levels."

She shares Michelle's success story: "Once she started getting in the carbs and she was at about 200 grams of carbs, she started to feel much more energetic even in her workouts, and that meant she could push herself a little bit harder."

Your Timing Is Off

"Total protein intake over the course of the day is going to matter the most," Ivana emphasizes. While post-workout protein timing was once considered crucial, she notes that "more recent research seems to suggest that there's no huge hurry as long as you get in your protein within about four or five hours after the workout."

Your Meal Frequency Isn't Optimal

On meal timing, Ivana recommends practicality: "Society is kind of set up for those three meals anyway and perhaps a snack, and that's generally what I do as well because I find it practical."

She warns against extreme approaches: "Having very, very large amounts of food at one sitting is not often comfortable digestively. I know there was a period of time when my husband tried the one-meal-a-day diet. He was absolutely exhausted and ready to sleep at about seven-thirty at night."

RELATED:Coach Dropped 15 Pounds After Fixing These 8 Mistakes

You're Not Choosing the Right Protein Type

"Animal proteins do tend to produce more of an anabolic response compared to plant proteins gram for gram," Ivana explains. This doesn't mean plant proteins are inferior, but you may need more of them.

She shares her balanced approach: "Some of the plant-based sources of protein that I use include edamame and soybeans. Sometimes I use black beans or lentils, although I can't have large amounts of that because it upsets my digestion." Even bread can contribute to your protein intake: "It is about four grams of protein per slice, so I'll often have two and that's eight grams." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

fat losssustainable weight loss

More For You

Fitness & Workouts

10 "Normal" Habits That Are Keeping You Overweight

Diarmid Murphy murphysmethods_onlinecoach
Copyright murphysmethods_onlinecoach/Instagram
Leah Groth
By Leah GrothJan 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle to achieve their best bodies. In a new social media post, he reveals some habits that could prevent you from losing weight. “10 ‘normal’ behaviors causing you to stay overweight,” he writes. “Why you can’t lose weight,” he continues. “I see this all the time. You could be training hard or watching what you eat…But you’re also doing these things 🫠And that’s why you can’t make any progress!”

Cheating on the Weekends

Do you eat healthy during the week but cheat on the weekends? “Relying on weekends as a free-for-all,” is the first habit that could be keeping you overweight. “Undoing your week’s hard work with overeating or bingeing on junk,” he says.

Mindless Snacking

That handful of chips or nuts may seem harmless, but it could derail your diet. “Mindless snacking,” is the second habit on Murphy’s list. “Grabbing handfuls of food without realizing how much it adds up,” is a big mistake.

Drinking Your Calories

Don’t be tempted by that delicious Starbucks drink or flavored martini. “Drinking calories,” is a common faux pas. “Overindulging in sugary coffees, sodas, or alcohol without tracking them,” will prevent you from losing weight.

Skipping Meals

You might think that nixing breakfast or lunch will keep you from consuming as much, but this isn’t always true. In fact. skipping meals to “save calories,” could be causing you to hold onto weight. “Leading to overeating later out of hunger and poor planning,” he says.

Underestimating Portion Sizes

“Underestimating portion sizes,” is another mistake he sees his clients making. This includes “Serving more than you think, even with ‘healthy’ foods,” he says.

Using Food as a Reward

Are you setting goals and have a reward system for motivation? “Using food as a reward,” is not a good idea, he says. “Treating yourself with high-calorie foods for every small achievement,” might have you eating more.

Overestimating Exercise Burns

“Overestimating exercise burns,” is mistake seven. “Thinking one workout ‘earns’ you a massive calorie surplus,” he explains.

Always Finishing Your Plate

Don’t listen to the words of your mother. “Always finishing your plate,” isn’t going to do you any weight loss favors. “Eating out of habit, not hunger, because you ‘don’t want to waste food,’” will prevent you from achieving your goals, he says.

Late Night Eating

It can be tempting but stay out of the kitchen at night. “Late-night eating,” is a common culprit that will keep you heavy. “Mindlessly grazing in the evening while watching TV or scrolling online,” he says.

Avoiding Accountability

And finally, the last mistake is avoiding accountability. “Not tracking food, avoiding scales, or dismissing progress checks,” he explains. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Protein Mistakes Keeping Your Body Fat High, Top Coach Says

Ivana_Chapman31
Christopher Roback
By Christopher RobackDec 30, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Frustrated with stubborn body fat despite watching your protein intake? You might be making critical mistakes that are sabotaging your results. Ivana Chapman, an elite fitness coach with a BSc in Sports Science and NSCA Strength & Conditioning certification, has seen these protein mistakes derail countless fitness journeys. As a former International Karate athlete and Canadian National Natural Bikini Competitor, she knows exactly what works—and what doesn't. Here are the protein mistakes keeping you from your fat loss goals, and more importantly, how to fix them.

You're Not Eating Enough Protein

"My general recommendation for healthy, active weight training people is between 0.7 to one gram per pound of body weight per day," Ivana says in her post. She points to a comprehensive review of 49 studies showing that 1.6 grams per kilo per day was the upper limit for maximizing muscle mass.

"In these studies, the subjects were normally at maintenance or in a surplus," Ivana notes. Your protein needs may need to be even higher depending on your situation.

You're Not Adjusting for Your Circumstances

Ivana identifies three scenarios where you need more protein than usual. "The first is if you are very lean because protein helps you retain your muscle, and if you're already lean, you want to retain as much muscle mass as you possibly can," she explains.

"If you're in a calorie deficit or you're dieting, then you want to make sure that you have enough protein to prevent you from losing muscle during this slightly stressful situation for your body," Ivana continues.

Age is another crucial factor. "When you're about 35 or older, our rate of muscle protein synthesis goes down," she warns. "As we get older, muscle turnover slows down and we're not as efficient at utilizing protein as we were in our twenties."

RELATED:Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"

You're Measuring Your Protein Wrong

A common mistake occurs with protein supplements. "You always want to check the labels on the protein powder that you're using. If it says that a serving size is two scoops and you think you're getting in 30 grams of protein, but you're only doing one scoop, then you could end up short on protein," Ivana warns.

This is especially important with plant-based proteins. "You want to be particularly careful with your plant-based proteins," she cautions. "A lot of people make the mistake of not checking the serving sizes on either the meat or the plant-based sources of protein that they're using."

You're Choosing the Wrong Protein Sources

Ivana shares a revealing client story about Mike, who couldn't lose fat despite high protein intake. "He was getting his protein mostly from higher fat sources like burgers, steaks, and whole eggs," she explains. "He wasn't managing his calorie intake, just making sure to get enough protein."

"Fattier meats are more calorie dense because fat is nine calories per gram. Carbs and protein are four calories per gram, so for the same given size, you're getting more calories with something that has more fat in it," Ivana points out.

You're Going Too Lean With Your Proteins

However, swinging too far in the opposite direction can also be problematic. "Although egg whites are entirely protein, they actually didn't promote muscle growth as much as whole eggs did," Ivana reveals. "The majority of the nutrients are contained within the yolk, including cholesterol which helps in muscle tissue repair."

"Cholesterol has important functions within the human body and part of that is supporting muscle growth. It helps in muscle tissue repair and that's critical for building muscle mass," she emphasizes.

You're Not Balancing Your Fats

"Fat also contributes to satiety so you feel fuller and it helps you manage a lower calorie intake just because of that level of satisfaction that you get from your food," Ivana explains. For those preferring lean proteins, she offers a solution: "If you prefer lean protein sources, but you're not getting enough fat, you can also add in things like avocado or olive oil to your meals to get that fat content in there in a different way."

RELATED:Nutritionist Fixed Her Gut Health and Lost Weight With These 8 Simple Changes

You're Cutting Carbs Too Low

A crucial mistake many make: "When we talk about macros, many people think that in order to lose fat, you have to keep your carbs really low and just focus on that protein," Ivana says. "That's actually not true, and since we're using protein partially to help us grow muscle, not having enough carbs can interfere with your workouts and your energy levels."

She shares Michelle's success story: "Once she started getting in the carbs and she was at about 200 grams of carbs, she started to feel much more energetic even in her workouts, and that meant she could push herself a little bit harder."

Your Timing Is Off

"Total protein intake over the course of the day is going to matter the most," Ivana emphasizes. While post-workout protein timing was once considered crucial, she notes that "more recent research seems to suggest that there's no huge hurry as long as you get in your protein within about four or five hours after the workout."

Your Meal Frequency Isn't Optimal

On meal timing, Ivana recommends practicality: "Society is kind of set up for those three meals anyway and perhaps a snack, and that's generally what I do as well because I find it practical."

She warns against extreme approaches: "Having very, very large amounts of food at one sitting is not often comfortable digestively. I know there was a period of time when my husband tried the one-meal-a-day diet. He was absolutely exhausted and ready to sleep at about seven-thirty at night."

RELATED:Coach Dropped 15 Pounds After Fixing These 8 Mistakes

You're Not Choosing the Right Protein Type

"Animal proteins do tend to produce more of an anabolic response compared to plant proteins gram for gram," Ivana explains. This doesn't mean plant proteins are inferior, but you may need more of them.

She shares her balanced approach: "Some of the plant-based sources of protein that I use include edamame and soybeans. Sometimes I use black beans or lentils, although I can't have large amounts of that because it upsets my digestion." Even bread can contribute to your protein intake: "It is about four grams of protein per slice, so I'll often have two and that's eight grams." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

May_Tom_RD2
Christopher Roback
By Christopher RobackNov 07, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

Struggling with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.

Mistake 1: Not Understanding How Belly Fat Works

"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."

The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."

Mistake 2: Waiting Too Long to Address the Problem

Nurse,,Elderly,Patient,And,Blood,Pressure,In,House,,Retirement,Home

"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.

Mistake 3: Not Tracking Your Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."

Mistake 4: Relying on Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."

Mistake 5: Avoiding Strategic Fasting

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.

May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.

Mistake 6: Doing the Wrong Type of Exercise

young sporty woman shoulder pain from workout in the gymShutterstock

The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."

Mistake 7: Focusing Only on Ab Exercises

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."

Mistake 8: Ignoring Your Saturated Fat Intake

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.

Mistake 9: Not Activating Your AMPK

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.

Mistake 10: Overlooking Temperature's Impact on Fat Loss

Beautiful young woman getting local cryotherapy therapy in cosmetology clinic. Beautician applying cold nitrogen vapors to the face of woman.Shutterstock

"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Mistake 12: Not Timing Your Protein Right

Cooking juicy beef steak by chef hands on dark black background with copy space for text menu or recipe.

"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."

Mistake 13: Underestimating the Impact of Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."

Mistake 14: Neglecting Your Gut Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Weight Loss Mistakes That Kept Me Fat

Dan_Go_danfounder11
danfounder/Instagram
Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

Losing Weight Can Be Frustrating

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

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

However, It’s Probably Because You Are Making Mistakes

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

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

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

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

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

Count Your Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

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

Mistake 2: Putting Too Much Emphasis on Cardio and Running

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

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

Instead, Walk

An athlete with a weight vest trains on the bridgeShutterstock

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

Mistake 3: Not Eating Enough Protein

Grilled chicken breasts and vegetablesShutterstock

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

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

Split Up Protein Intake Throughout the Day

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

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

Mistake 4: Taking Flexible Dieting Way Too Far

Man eatsShutterstock

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

Set Boundaries and Rules

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

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

Mistake 5: Focusing Too Much on Weight Loss

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

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

Instead, Focus on Your Healthy Lifestyle

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

Fitness & Workouts

Coach Reveals Number One Mistake Keeping You From Toning Up

Dragana_Jasprica3
Leah Groth
By Leah GrothDec 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you making a common fitness mistake that is preventing you from achieving the desirable “toned” look? Dragana Jasprica is a body transformation expert and fitness coach who helps women who “love to lift” achieve their best body ever. In a new Instagram post, she reveals a huge mistake that she finds a lot of her clients make that is keeping them from firming up – and you might be making it too.

The Mistake? Fasted Training

According to Dragana, fasted training is a common mistake that women make, preventing them from toning up. “If you want to achieve the toned look, eat before you lift weights. Period,” she writes in her post. “One sure way to look soft is training on an empty stomach.”

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Energy Depletes

She goes on to explain “what happens when you train fasted,” starting with energy. When you don’t eat before you lift, “your body limits your power output because the energy demand of the training isn’t met by your nutrition strategy. This leads to less muscle growth,” she says.

Then, Your Body Breaks Down Muscle

Then, “your body breaks down muscle to compensate for the lack of energy from food,” she continues. “This leads to muscle loss, and the muscle loss is even greater if you are in a fat loss phase because of the overall calorie deficit.”

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

And Then Your Body Releases More Cortisol, Leading to More Cravings

Stress hormones are also impacted. “Your body has to release more cortisol to get the energy for training, which can lead to more cravings after your training. Cortisol can lead to more body fat accumulating around your belly and more water retention in your lower body,” she writes.

Over Time, the Impact Worsens

Over time, the impact worsens. “Do this over the years, and your body swims in stress hormones. This downregulates your metabolic rate, which leads to poorer recovery, performance, digestion, mood, sleep, and, of course, a worse look. If you ask me…No bueno,” she writes.

Here Is What to Do

Luckily, there are some things you can do to prevent this from happening. First, “have a proper meal within 60-90 min before training,” she writes. “Keep this pre-workout meal light in fat but rich in carbs & protein,” she adds. Also, “only eat foods that you digest well.”

RELATED: 77-Year-Old Former Model Reveals 6 Simple Arm Exercises She's Done for 30 Years

This Is Just the First Step

This is just the first step in your toning journey. “If you haven’t paid attention to this until now, you will notice a difference when you start to apply this strategy. But this is only one part of what is needed to look toned. If you want to make sure that you integrate it in the big picture of body transformation,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

Brooke Ralphs brookeralphsfit
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

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

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

Woman doing walking lunges outdoors. Fitness, sport and healthy lifestyle concept.Shutterstock

Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

Strong senior man making strength workout, doing push ups on sports mat, exercising at home, copy space. Sporty elderly man training his body, leading active lifestyleShutterstock

Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

Crop anonymous female athlete in tight orange sportswear doing exercise with resistance band on rowing machine during workout in gym

Shutterstock

Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

woman lifting weights outdoor. Attractive woman working with dumbbells. Fitness woman exercising with small weights in mountain at sunlightShutterstock

“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

Mature athlete using rowing machine while working out in a gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Also Recommends Cardio

Portrait of active mature woman training on stationary bike workout in gymShutterstock

“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

Portrait, fruit salad and apple with a senior woman in the kitchen of her home for health, diet or nutrition. Smile, food and cooking with a happy mature female pension eating healthy in the houseShutterstock

And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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

Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Top 4 Mexican Meals for Weight Loss

Brittney Blanco bylt.by.britt
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 want to lose weight by eating Mexican food? While ethnic cuisine might not be the first thing to come to mind if you are on a diet, according to one expert, there are a handful of south-of-the-border-inspired meals that can fuel fat-burning. Brittney Blanco is a Macros Nutrition Coach and digital creator who regularly shares her weight loss and stay-fit tricks and tips with her followers. In a new post, she reveals a few of her go-to concoctions that help her lose weight. “4 Mexican meals I eat on repeat when I’m trying to drop body fat and gain muscle,” she writes.

High-Protein Chicken Fajita Bowl

chicken fajita,chicken fillet fried with bell pepperShutterstock

Ingredients: 5 oz grilled chicken breast, 1/2 cup cooked white rice, 1/2 cup sautéed bell peppers & onions, 1/4 avocado (sliced), 1 tbsp salsa, 1 tbsp plain Greek yogurt (sour cream substitute)

Macros: Calories: ~450 | Protein: 45g | Carbs: 40g | Fats: 12g

Lean Turkey Taco Lettuce Wraps

Raw Turkey breast fillets minced meat on black plate ready to cookShutterstock

Ingredients: 5 oz extra-lean ground turkey (99%), 1/4 cup black beans, 1/4 cup diced tomatoes, 1 tbsp guacamole, 3 large romaine lettuce leaves (as taco shells), 1 tbsp shredded cheese (optional)

Macros: Calories: ~420 | Protein: 50g | Carbs: 25g | Fats: 12g

Carne Asada with Cilantro Lime Cauliflower Rice

Modern design barbecue dry aged wagyu bavette de flanchet steak with chili and chimichurri sauce as top view on a wooden cutting board

Shutterstock

Ingredients: 6 oz grilled flank steak, 1 cup cauliflower rice (sautéed with lime juice & cilantro), 1/4 avocado, 1 tbsp pico de gallo

Macros: Calories: ~480 | Protein: 55g | Carbs: 15g | Fats: 20g

Protein-Packed Huevos Rancheros

Huevos Rancheros tostadas with fried egg, tomato salsa, bean paste and cheese. Mexican food

Shutterstock

Ingredients: 3 egg whites + 1 whole egg, 1 small corn tortilla, 1/4 cup black beans, 2 tbsp salsa, 1 tbsp cotija cheese (optional)

Macros: Calories: ~350 | Protein: 35g | Carbs: 30g | Fats: 10g

Sweet Potato Bowl

Sweet,Potato,Shutterstock

In a previous post she reveals meals she “eats on repeat” when she wants to lose weight fast. The first one? A sweet potato bowl, filled with fiber, protein, and healthy fat.

  • 4 oz cooked lean ground beef
  • 1 cup roasted sweet potatoes
  • 1/2 avocado
  • Tomatoes and onions
  • 550 calories, 31g protein.

Chicken Salad

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

Next up is Brittney’s chicken salad.

  • 100g cooked chicken breast
  • 3 tbsp corn
  • 1 tbsp feta cheese
  • 1 hass avocado
  • 2 tbsp Bolthouse Caesar dressing
  • 505 calories, 37g protein.

Harvest Chipotle Bowl

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

This Harvest Chipotle Bowl is inspired by Mexican fast food joint, Chipotle, without all the calories.

  • 4 oz of chicken breast
  • 1/2 cup of white rice
  • Pico de gallo
  • Fajita veggies
  • 2 tablespoons of corn
  • 1/2 avocado
  • Salsa
  • 411 calories, 36g protein.

Turkey Breast Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppersShutterstock

This Turkey Breast Wrap offers lots of protein, fiber, and healthy fat.

  • 100g sliced turkey breast
  • 1 whole grain tortilla
  • 1/2 avocado
  • Lettuce, tomatoes, onions
  • 1 tbsp mustard
  • 1 tbsp mayonnaise
  • 469 calories, 30g protein.

Greek Chicken Wraps

Chicken,Tortilla,Wrap,With,Tomato,,Corn,,And,Various,Fresh,Vegetable,

Shutterstock

Another great wrap idea? Greek Chicken Wraps.

  • 6 oz raw chicken breast
  • 1 tsp olive oil
  • 1 tbsp Greek seasoning
  • 1 whole wheat pita
  • 2 tbsp tzatziki
  • 1/2 cup baby spinach
  • Cucumber, tomato, red onion
  • 2 tbsp feta cheese
  • 584 calories, 51g protein.

“Add chicken breast to a bowl, add the olive oil and Greek seasoning. Mix to combine. Cook chicken. To assemble, place pita on a plate and top with tzatziki, spinach, cucumber, onion, chicken, and feta. Enjoy,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.