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15 Reasons Why You Can’t Lose Weight

It’s time to look at the bigger picture.

Ferozan Mast
By Ferozan MastMay 30, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 30, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Weight loss can be complicated and frustrating enough when it’s actually working—but what if you’re (seemingly) doing everything right and the scales refuse to budge? "Both medical and surgical-assisted weight loss programs have proven to be very successful, but the key element is you," Matthew R. Pittman, MD, tells Northwestern Medicine. "Committing fully to the behavioral and lifestyle changes required is essential for long-term weight loss success." Here are 15 reasons weight loss might not be happening for you.

Gut Microbiome Issues

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Is your gut microbiome undermining your weight loss? It’s possible. “The advice at this time is to focus on foods and behaviors that contribute to overall gut health,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. “That means eating fresh fruit, vegetables, leafy greens and naturally fermented foods; avoiding stress; sleeping enough; and getting regular exercise. It’s not the weight loss magic many long for, but it will contribute to a healthy gut and better overall health.”

Unhealthy Diet

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A diet heavy in sugar and ultra processed junk food is bad for weight loss and terrible for your health. “The power of regular exercise to counter the negative effects of poor eating habits is limited, especially when looked at over the long term,” Laura Goldberg, MD, tells University Hospitals. “There’s not one diet that fits all. But in general, people should strive to consume as many whole foods as they can. Whole foods are minimally processed – they include vegetables, whole grains, nuts, seeds, beans, lentils, milk, unprocessed meats and fish.”

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

Poor Sleep

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Not getting enough sleep—and getting poor quality sleep—can make weight loss difficult. “When it comes to diabetes and obesity, poor sleep is often a factor,” endocrinologist Brian Wojeck, MD, MPH, tells Yale Medicine. “There's good data to suggest that sleep has an effect on obesity.”

Sedentary Lifestyle

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Hitting the gym is great, but it’s important to avoid sitting all day. “It’s going to take widespread change,” Uri Ladabaum, MD, tells Stanford Medicine. “We shouldn’t just tell patients they need to work out. We need to work with communities, employers and local governments to enable healthy lifestyles by ensuring that there are safe spaces to exercise that are cheap or free.”

Too Much Stress

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Stress spikes cortisol, which can impede weight loss. “Cortisol shifts your metabolism to store fat,” Jasmine Kim, MD, tells Baylor Scott & White Health. “It also increases your appetite and can cause cravings for sweet, fatty and salty foods. Trying to lose weight while constantly craving those ‘cheat day’ foods is practically fighting a losing battle.”

Not Enough Food

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Not eating enough food can undermine your weight loss efforts. “Not eating enough can make it harder to lose weight,” Lena Beal, MS, RDN, LD, tells Piedmont Health. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Too Much Alcohol

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Drinking too much alcohol can derail your weight loss. “If you've had one too many drinks, this can lead to poor decision-making when it comes to meal and snack choices,” dietitian and nutritionist Marianna Dayre tells Renaissance School of Medicine at Stony Brook University. “Studies show that those who engage in heavy drinking tend to consume diets higher in calories, sodium, and fats than those who do not drink.”

Muscle Gains

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If you’re strength training and building muscle, it may look like your weight loss has stalled when in fact, you are burning fat. “The key point here is that weight and muscle mass changes will occur,” physical therapist Gary Calabrese, DPT, tells the Cleveland Clinic. “Initially, they aren’t all what some people may perceive as headed in a positive direction ― because you may gain a little weight at first… But there will be good changes later, so you have to stick with your exercise program.”

Too Much Sugar

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“When you take in sweet treats like cake, cookies or candy, your brain tells your body you’re not full, and you then have the urge to eat more to feel satisfied,” Linda Folken, MS, RDN, CSOWM, CDN, tells Mather Hospital. “Increased intake of sugary foods or beverages fuels the increased frequency of cravings.”

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Not Enough Exercise

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Exercise is important for weight loss. “Being active is vital to losing weight and keeping it off. When active, the body uses more energy in the form of calories,” says the Mayo Clinic. “And burning more calories than you take in leads to weight loss.”

Insulin Resistance

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“If your body builds up insulin resistance, that extra blood sugar will be stored as fat instead of as an energy source called glycogen,” Dr. Kim says. “This makes it more challenging for us to lose weight despite good dietary habits.”

Artificial Sweeteners

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Artificial sweeteners can encourage you to eat more than you intended. “Sugar-free and ‘zero-calorie’ drinks have artificial sweeteners, which significantly increase ghrelin levels,” Dr. Kim says. “Ghrelin is a ‘hunger hormone’ that stimulates your appetite, meaning it can cause increased food intake and fat storage.”

Be Consistent

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Stay the course—your body may be alarmed at weight loss and work harder to store fat in response. “The more you work out or manage your calorie intake to lose weight, the more your metabolism wants to compensate by slowing down to maintain your current weight, this is called metabolic compensation,” according to Northwestern Medicine. “It kicks in to preserve and store fat for future energy.”

RELATED:11 Tips for Successful Weight Loss That Lasts

Eat More Protein

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Protein is essential to build muscle and encourage weight loss. “You always want to think about the quality of the protein you’re getting,” Michael C. Garcia, MD, tells UCLA Health. “There is a benefit to eating a complete protein from the actual food source, but mixing in some non-complete protein sources is not bad.”

Wrong Exercise

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“If you feel that you are exercising regularly but not seeing results, you might not be doing the right kind of exercise,” Dr. Kim says. “For example, doing too much cardio without any strengthening training will make it difficult for you to gain muscles, and muscles help increase metabolism.”

💪🔥Body Booster: If you want to lose weight, you should consider cutting back on alcoholic drinks. Consuming excessive amounts of alcohol can lead to poor decision-making when it comes to meal and snack choices.

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Nutrition & Diet

5 Truths About Why You Aren’t Losing Weight

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Leah Groth
By Leah GrothMay 05, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you dieting and exercising but can’t seem to lose weight? There could be an easy fix to your problem, according to an expert. Gillian is a Women’s Nutrition Coach who boasts over 64,100 followers on Instagram alone, whose specialty is “helping you ditch diets & transform your body through macros, movement & mindset,” she explains in her bio. In a recent post she gets real about weight loss, revealing “Five truths about why you’re not losing weight.”

1. Your Diet Is TOO Restrictive

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The first reason she offers? “Your calories are set too low causing you to be too RESTRICTIVE,” Gilian says. “Pulling back too much can and most likely will backfire, causing you to get frustrated and throw in the towel bc it feels too hard or follow your plan most days but totally go off the rails on the weekend because you just can’t handle it anymore.”

She Recommends a Sustainable Calorie Deficit

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She says that her goal with her clients “is always a sustainable calorie deficit,” and keeping an eye on the “big picture.”

2. You’re Eating Back Calories Burned

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The second reason you aren’t losing weight might be that you’re eating back calories “BURNED,” she writes. “Slippery slope! Our watches are highly inaccurate if you’re using it to track calories burned and then thinking you can use that amount to eat more,” she writes.

Make Sure to Track the Correct Way

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Her advice to remedy this? “If you’re tracking in MFP make sure the setting is toggled OFF to add back in exercise calories,” she suggests.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

3. You Aren’t Getting Detailed Enough with Your Tracking

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You also might not be tracking everything you are eating. If “you’re not including BLTs (bites, licks, tastes),” you could be consuming a lot more calories than you think. “These add up SO FAST and can easily send you several hundred calories over your plan. (Speaking from experience 🙋‍♀️)” she writes.

4. You Aren’t Counting Calories on the Weekends

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“Not counting weekends,” can also add calories. “All days count, girls! Meals out count, alcohol counts … it all counts. This doesn’t mean no social life, it means have a strategy! Master your weekend and 10x your results 🔥” she writes.

RELATED: 8 Essential Proteins That Boost Weight Loss Efforts

5. You Aren’t Getting Enough Sleep or Hydrating

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And finally, another reason why you might not be losing weight? “You’re not prioritizing two other key components - SLEEP & HYDRATION,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. As for hydration, the Mayo Clinic maintains that it is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. It can also ward off hunger.

💪🔥Body Booster: If you are dieting and exercising but aren’t losing weight, you might need to take a closer look at your health habits.

Nutrition & Diet

8 Reasons You Aren’t Losing Weight That Have Nothing to Do with Your Metabolism

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lose_weight_wicked_kate/Instagram
Leah Groth
By Leah GrothMay 08, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 weight, even though it seems like you are doing everything right? There are a few common mistakes that you might be making, says an expert. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and help them “get back on track.” In a new Instagram post, she outlines some of the biggest weight loss mistakes people make. “To the woman who is at her max trying to figure out this weight loss thing – and I know, you’ve been through a lot lately, but that’s a story for another day, right?” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, also offers some input on the subject matter. Read on to discover surprising reasons some people are struggling to lose weight.

If You Are Struggling to Lose Weight, It’s Probably Not Due to a Slow Metabolism

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“Most women struggling to lose weight don’t actually have a slow metabolism,” she says in the video. “It’s not their hormones, it’s not their age, it’s not inflammation.”

Rediscovering Your Routine

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“You are so ready to get back in shape, find your routine, and feel like your old self again, despite all the crap that’s happened. And let me tell you, I FEEL you. And here’s the kicker – you’re not doing anything wrong.” It’s likely one or ALL of these things, she says.

1. You Aren’t Burning as Much Energy as Your Think

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Maybe you are exercising daily and feel like you are moving enough. However, it’s possible you aren’t. “You’re overestimating how much energy you’re burning,” she says about the first reason.

RELATED: Shed 25 Pounds with These 10 Gentle Workouts

2. You Are Overcomplicating Exercise

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Keep exercise simple, stupid. “You’re trying to do too much with your workouts – remember, less is more,” Kate says.

3. You Aren’t Educated About Nutrition

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Are you really educated about nutrition? If not, your eating habits could be the culprit. “You truly have zero idea how much you need to be eating, including the right amounts of protein, fat, carbs, and fiber (which is why I got certified in fitness nutrition),” she says.

RELATED: 14 Snacks Under 100 Calories That Fill You Up and Slim You Down

4. You Are Inconsistent

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Consistency is key, says Kate. “You don’t have a consistent schedule – talking bedtime, quiet time, you name it,” she says.

5. You Aren’t Happy

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Her final reason? “And honestly, you haven’t had enough fun lately. You’re not happy, not laughing enough, because all this weight loss stress is zapping your energy and confidence,” she says.

6. You Are Underestimating How Much You Eat

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Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, notes that along with overestimating how much you are burning “a lot of people underestimate how much they are eating whether they forget foods (even a few bites they had) or they underestimate portions,” she says.

RELATED: 8 Things I Did to Lose 25 Pounds in 6 Months

7. You Aren’t Eating Enough

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Collingwood also notes that some people aren’t eating enough, neglecting their bodies from the fat-burning and muscle-building process. “You starve yourself or skip meals, thinking that is the best way to get fewer calories for the day,” she says.

8. You Aren’t Sleeping Enough

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Finally, Collingwood emphasizes the importance of sleep. “You aren’t prioritizing sleep and getting 7 to 9 hours of QUALITY sleep every single night,” she says.

💪🔥Body Booster: If you are struggling to lose weight, think of it as a puzzle. Examine all the pieces and figure out which ones aren’t lining up.

Nutrition & Diet

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

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Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

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

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. 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

Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

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Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

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

Your Body Is Storing Fat

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

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

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

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

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

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

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

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

Weight Loss Differs in Your 40s and 50s

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

Your Body Needs More Food

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

Rethink Your Approach to Exercise

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

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

Don’t Avoid Carbs

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

Nutrition & Diet

4 Things Keeping You From Losing Extra Belly Fat

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jennaaaamariee/Instagram
Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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

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“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

Fitness & Workouts

She Is Losing a Pound a Week with These 9 Tips

katie south_east_living
Copyright south_east_living/Instagram
Leah Groth
By Leah GrothFeb 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Ways to Avoid Weight Gain While Drinking Alcohol

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Leah Groth
By Leah GrothFeb 06, 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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” 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

Coach Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Leah Groth
By Leah GrothFeb 06, 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 but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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