20 Habits Blocking You From Losing Weight

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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.

        20 Habits Blocking You From Losing Weight
    Are these behaviors derailing your weight loss?
By Ferozan MastJul 18, 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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

        Shutterstock
    
By Ferozan MastJul 18, 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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Is weight loss just not happening, even if you’re seemingly doing everything right? “The reason for gaining weight isn't always a mystery,” says Harvard Health. “For example, you might know you've been eating more and exercising less, a potent combo that often results in extra pounds. But sometimes the cause isn't quite so obvious. And you might not be aware of many of the other factors that can contribute to weight gain.” Here are 20 habits that could be derailing your weight loss.
Poor Sleep
Shutterstock
Not getting at least seven hours of sleep can derail your weight loss efforts. “Research shows inadequate sleep can lead to weight gain,” says Harvard Health. “Most people need about eight hours of sleep a night, but there's a lot of variability — some people need more, some less. You can tell if you're getting enough sleep if you wake up feeling refreshed and ready to go rather than groggy and grouchy.”
Unaware of Calories
Shutterstock/Stokkete
You have to burn off more calories than you’re taking in for weight loss to happen. “Carbohydrates, fats, and proteins are the types of nutrients that have calories and are the main energy sources for your body,” says the Mayo Clinic. “No matter where they come from, the calories you eat are either converted to physical energy or stored within your body as fat.”
Too Much Stress
Shutterstock
Stress can undermine your weight loss efforts. “Chronic and uncontrollable stress can undermine your efforts to eat healthy, exercise, sleep, and develop healthy habits,” says USCG. “And unhealthy weight-loss patterns usually intensify the stress.”
Sedentary Lifestyle
Shutterstock
Sitting all day is linked to excess fat, especially around the abdomen. “Exercise can help reduce your waist circumference,” says Harvard Health. “Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.”
Too Much Alcohol
Shutterstock
Drinking too much alcohol can disrupt fat-burning and prevent weight loss from happening. “The best way to control calories from drinking is to limit how much you drink,” says Mount Sinai. “Before you go out, set a limit for yourself and stick with it. It is OK to turn down a drink you do not want or refuse a top-off on your wine glass. You can skip drinking altogether and volunteer to be the designated driver.”
Eating Late At Night
Shutterstock
Snacking late at night is not good for your health or your waistline. “Eating later can promote a negative profile of weight, energy, and hormone markers—such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions,” Namni Goel, PhD, tells Penn Medicine News.
Not Enough Protein
Shutterstock
Eating enough protein is important for weight loss. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”
Too Much Sugar
Shutterstock
Too much added sugar (for example, in ultra-processed foods) can derail weight loss. “Added sugars go by a lot of different names like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose, and turbinado sugar,” says the Office of Disease Prevention and Health Promotion.
Too Much Junk Food
Shutterstock
Junk food is bad for your health but is especially toxic when it comes to weight loss. Not only does fast food tend to be very high in calories, it also is low in nutritional benefits and packed with sodium, trans fats, and additives.
Over Exercising
Shutterstock
Over-exercising can backfire when it comes to weight loss. How? Spiking cortisol encourages weight gain. Sometimes, less is more.
Yo-Yo Dieting
Shutterstock
Jumping on the next fad diet bandwagon only to jump on something else a week later is counterproductive for weight loss. Stick to a diet you can enjoy long-term, like the Mediterranean diet.
Eating On the Go
Shutterstock
Eating while distracted can cause weight gain in different ways. If you’re eating in front of a screen or while commuting, it’s harder to listen to your fullness/hunger cues. Try to sit down and focus on your food, even if it’s just a snack.
Too Much Processed Foods
Shutterstock
Processed foods, even if they are vegan, organic, grass-fed, or anything else “healthy,” are bad for your health and your weight. Ultra-processed foods are usually packed with unhealthy ingredients and preservatives. Stick to whole foods and minimally-processed foods as much as possible.
RELATED:20 Signs That Your Workout Routine Is Actually Burning Fat
Skipping Meals
Shutterstock
Unless you are consciously intermittent fasting, skipping meals is not a good idea. “Many people skip breakfast because they're too rushed or they aren't hungry,” says Harvard Health. “Try getting up 15 minutes earlier (which means going to bed earlier so you don't sacrifice sleep time) to make time for breakfast and practice putting down your utensil or sipping water, coffee, or tea between bites.”
Eating Out
Shutterstock
Cooking at home gives you full control over how much you eat and what exactly is in your food. By prepping all your meals and snacks, you don’t have to rely on unhealthy choices outside. Cooking at home most of the time means you avoid the risk of consuming unhealthy ingredients.
Not Hydrating
Shutterstock
Water is important for weight loss. By drinking plenty of water, you may feel less hungry, plus water has no calories. Get used to drinking lots of water and avoiding sugary sodas and other calorific drinks.
RELATED: Top 9 Vitamin Deficiencies and How to Spot Them
Drinking Your Calories
Shutterstock/Kmpzzz
Speaking of drinking your calories… try not to do it. Consume your food whole to get all the benefits of fiber, which would be lost with juicing. Avoid sodas, even ones with artificial sweeteners, as studies show they contribute to weight gain.
Unrealistic Goals
Shutterstock
Trying to do too much too fast can backfire. “Perhaps you'd like to be the same size you were in high school or when you got married, but that would mean dropping more than 50 pounds. Don't go there — not yet, at least,” says Harvard Health. “Set a more realistic goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to achieve that degree of weight loss.”
Fear Of Bulking Up
Shutterstock
Do you avoid lifting weights because you’re afraid to get too much muscle? It’s almost impossible to do that by accident, and lifting weights encourages fat-burning even when you’re not working out. Don’t be afraid of weights!
RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat
Getting Bored
Shutterstock/sakkmesterke
Find a weight loss routine that keeps you interested. “Try a new form of exercise. Swim laps at a local pool; go dancing; play Frisbee,” says Harvard Health. “Finding a form of exercise that you really enjoy will make it easier to stick to an exercise routine — and incorporating new types of exercise can keep you challenged and less likely to become bored.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
cardiosustainable weight losswalkingweight lossintermittent fastingprotein

        
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        10 Behaviors Are Preventing You From Losing Weight
    

        ​You Eat Out Too Much
    

        Copyright lea_dombrowski/instagram
    
By Leah GrothMar 14, 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 
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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 failing to achieve your weight loss goals? Some of your behaviors might be keeping you from slimming down. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a new post, she reveals things that could hold you back. “10 behaviors that are preventing you from losing weight,” she says. “If you have been trying to lose weight but are staying stagnant or even gaining weight these 10 behaviors might be the issue.”

            
                You’re Overeating “Healthy” Foods
            
            
        ShutterstockMany people believe they are eating healthy, when it’s preventing them from losing weight. “Just because something is healthy (avocados, nuts, olive oil, dark chocolate) doesn’t mean you can eat unlimited amounts,” she says. 

            
                You’re Drinking Your Calories
            
            
        ShutterstockDrinking your calories is another common mistake. “Smoothies, lattes, juice, and alcohol can pack in hundreds of hidden calories without keeping you full,” she writes.
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

            
                You’re Not Eating Enough Proteins
            
            
        ​Grass-Fed Beef: The Satisfaction SolutionShutterstockYou need to be eating enough protein if you want to lose weight. “If your meals are low in protein, your hunger and cravings skyrocket, making it way easier to overeat on carbs and fats,” she writes. 

            
                You’re Snacking Too Often
            
            
        ShutterstockSnacking can also be a culprit. “Even if it’s a handful of almonds, a protein bar, or fruit, frequent snacking keeps insulin elevated, making fat loss harder,” she says. 

            
                You’re Sleeping Less Than 7 Hours
            
            
        ShutterstockMake sure to get enough rest. “Lack of sleep messes with hunger hormones (ghrelin and leptin), making you hungrier and more likely to crave sugar and junk food,” she writes.
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                You’re Doing Too Much Low Impact Cardio
            
            
        ShutterstockYou might be doing cardio to lose weight, but there’s a chance you are overdoing it. “Hours of walking or jogging can increase hunger and cortisol, making you eat back all the calories you burned. Strength training is key,” she says.

            
                You’re Not Tracking Your “Little Bites”
            
            
        ​Store-Bought Chips: Your Daily Diet DestroyerShutterstockEating food here and there might not seem like a big deal, but it could be adding up. “A few bites of your kid’s food, a taste while cooking, a few chips while watching TV—it adds up fast without you realizing it,” she writes. 

            
                Not Paying Attention to Movement
            
            
        ShutterstockAre you moving enough? “Start taking more opportunities to get moving! Take the stairs, go on a walk during your lunch break, and stay active,” she says. 
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                You’re Stressed 24/7
            
            
        Shutterstock
Stress isn’t good for your waistline. “Chronic stress raises cortisol, which increases cravings for sugar, makes your body hold onto fat, and can lead to binge eating,” she writes.

            
                Not Having a Game Plan
            
            
        Shutterstock
“If you have been winging it with your nutrition and fitness that could be causing no results! Make a plan and stay consistent with it, that is key,” she concludes. “Little changes can honestly make the biggest difference when it comes to weight loss, so make some tweaks and see how things change!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

        
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Nutrition & Diet
        20 Habits Blocking You From Losing Weight
    

        Shutterstock
    
By Ferozan MastJul 18, 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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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 weight loss just not happening, even if you’re seemingly doing everything right? “The reason for gaining weight isn't always a mystery,” says Harvard Health. “For example, you might know you've been eating more and exercising less, a potent combo that often results in extra pounds. But sometimes the cause isn't quite so obvious. And you might not be aware of many of the other factors that can contribute to weight gain.” Here are 20 habits that could be derailing your weight loss.
Poor Sleep
Shutterstock
Not getting at least seven hours of sleep can derail your weight loss efforts. “Research shows inadequate sleep can lead to weight gain,” says Harvard Health. “Most people need about eight hours of sleep a night, but there's a lot of variability — some people need more, some less. You can tell if you're getting enough sleep if you wake up feeling refreshed and ready to go rather than groggy and grouchy.”
Unaware of Calories
Shutterstock/Stokkete
You have to burn off more calories than you’re taking in for weight loss to happen. “Carbohydrates, fats, and proteins are the types of nutrients that have calories and are the main energy sources for your body,” says the Mayo Clinic. “No matter where they come from, the calories you eat are either converted to physical energy or stored within your body as fat.”
Too Much Stress
Shutterstock
Stress can undermine your weight loss efforts. “Chronic and uncontrollable stress can undermine your efforts to eat healthy, exercise, sleep, and develop healthy habits,” says USCG. “And unhealthy weight-loss patterns usually intensify the stress.”
Sedentary Lifestyle
Shutterstock
Sitting all day is linked to excess fat, especially around the abdomen. “Exercise can help reduce your waist circumference,” says Harvard Health. “Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.”
Too Much Alcohol
Shutterstock
Drinking too much alcohol can disrupt fat-burning and prevent weight loss from happening. “The best way to control calories from drinking is to limit how much you drink,” says Mount Sinai. “Before you go out, set a limit for yourself and stick with it. It is OK to turn down a drink you do not want or refuse a top-off on your wine glass. You can skip drinking altogether and volunteer to be the designated driver.”
Eating Late At Night
Shutterstock
Snacking late at night is not good for your health or your waistline. “Eating later can promote a negative profile of weight, energy, and hormone markers—such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions,” Namni Goel, PhD, tells Penn Medicine News.
Not Enough Protein
Shutterstock
Eating enough protein is important for weight loss. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”
Too Much Sugar
Shutterstock
Too much added sugar (for example, in ultra-processed foods) can derail weight loss. “Added sugars go by a lot of different names like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose, and turbinado sugar,” says the Office of Disease Prevention and Health Promotion.
Too Much Junk Food
Shutterstock
Junk food is bad for your health but is especially toxic when it comes to weight loss. Not only does fast food tend to be very high in calories, it also is low in nutritional benefits and packed with sodium, trans fats, and additives.
Over Exercising
Shutterstock
Over-exercising can backfire when it comes to weight loss. How? Spiking cortisol encourages weight gain. Sometimes, less is more.
Yo-Yo Dieting
Shutterstock
Jumping on the next fad diet bandwagon only to jump on something else a week later is counterproductive for weight loss. Stick to a diet you can enjoy long-term, like the Mediterranean diet.
Eating On the Go
Shutterstock
Eating while distracted can cause weight gain in different ways. If you’re eating in front of a screen or while commuting, it’s harder to listen to your fullness/hunger cues. Try to sit down and focus on your food, even if it’s just a snack.
Too Much Processed Foods
Shutterstock
Processed foods, even if they are vegan, organic, grass-fed, or anything else “healthy,” are bad for your health and your weight. Ultra-processed foods are usually packed with unhealthy ingredients and preservatives. Stick to whole foods and minimally-processed foods as much as possible.
RELATED:20 Signs That Your Workout Routine Is Actually Burning Fat
Skipping Meals
Shutterstock
Unless you are consciously intermittent fasting, skipping meals is not a good idea. “Many people skip breakfast because they're too rushed or they aren't hungry,” says Harvard Health. “Try getting up 15 minutes earlier (which means going to bed earlier so you don't sacrifice sleep time) to make time for breakfast and practice putting down your utensil or sipping water, coffee, or tea between bites.”
Eating Out
Shutterstock
Cooking at home gives you full control over how much you eat and what exactly is in your food. By prepping all your meals and snacks, you don’t have to rely on unhealthy choices outside. Cooking at home most of the time means you avoid the risk of consuming unhealthy ingredients.
Not Hydrating
Shutterstock
Water is important for weight loss. By drinking plenty of water, you may feel less hungry, plus water has no calories. Get used to drinking lots of water and avoiding sugary sodas and other calorific drinks.
RELATED: Top 9 Vitamin Deficiencies and How to Spot Them
Drinking Your Calories
Shutterstock/Kmpzzz
Speaking of drinking your calories… try not to do it. Consume your food whole to get all the benefits of fiber, which would be lost with juicing. Avoid sodas, even ones with artificial sweeteners, as studies show they contribute to weight gain.
Unrealistic Goals
Shutterstock
Trying to do too much too fast can backfire. “Perhaps you'd like to be the same size you were in high school or when you got married, but that would mean dropping more than 50 pounds. Don't go there — not yet, at least,” says Harvard Health. “Set a more realistic goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to achieve that degree of weight loss.”
Fear Of Bulking Up
Shutterstock
Do you avoid lifting weights because you’re afraid to get too much muscle? It’s almost impossible to do that by accident, and lifting weights encourages fat-burning even when you’re not working out. Don’t be afraid of weights!
RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat
Getting Bored
Shutterstock/sakkmesterke
Find a weight loss routine that keeps you interested. “Try a new form of exercise. Swim laps at a local pool; go dancing; play Frisbee,” says Harvard Health. “Finding a form of exercise that you really enjoy will make it easier to stick to an exercise routine — and incorporating new types of exercise can keep you challenged and less likely to become bored.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        9 "Healthy" Foods Stopping You From Losing Weight
    

        Copyright maxiehaase/Instagram
    
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight. 

            
                These Foods Aren’t “Bad” But Won’t Help You Lose Weight
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Nut Butters and Nuts
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says. 

            
                Granola
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

            
                Honey
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Fancy Coffees
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says. 

            
                Apples, Bananas, and Watermelon
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says. 

            
                Alcohol
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                High Fat Protein
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

            
                Protein Bars
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says. 

            
                Dining Out
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says. 
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Bottom Line
            
            
        
View this post on Instagram
A post shared by Maxie Haase (@maxiehaase)
The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        Woman Loses 28 Pounds in 4 Months After Stopping These 7 Mistakes
    

        Copyright luisana_nutritioncoach/Instagram
    
By Leah GrothOct 24, 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 holding on to bad habits that are preventing you from losing weight? Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months once she realized the behaviors that kept her from achieving her goals. In a new post, she revealed seven habits she wished she knew about sooner.
You Are Eating Healthy But Consuming Too Many Calories
See on Instagram
“Eating healthy doesn’t necessarily equal weight loss. For a long time, I was eating healthy without paying attention to the amount of calories I was consuming. But, if you’re not eating the right amount for your body, you won’t see the results you are looking for,” she says in her post.
RELATED: Weight Loss Coach Reveals 6 Daily Habits That Help Clients Drop 2 Pounds Every Week 
You Are Cutting Carbs But Not Eating Complex Carbs
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A zero-carb diet isn’t necessarily the best way to lose weight. “You don’t need to cut out carbs to lose weight. Instead, opt for complex carbs that are high in fiber, vitamins/minerals, and measure your portions to ensure you’re staying in a calorie deficit,” she says.
You Avoid Eating After 8
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You don’t have to be super strict when it comes to meal timing, according to Luisana. “You can eat after 8 PM and still lose weight. The time you eat doesn’t matter; it’s the total calories that count. However, eating too close to bedtime might disrupt your sleep,” she says.
You Weigh Yourself Just Once a Week
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You don’t have to fear the scale, she continues. “Instead of weighing yourself once a week, try weighing yourself 3-4 times a week and averaging the results. This gives a more realistic picture and helps track your progress better,” she says.
RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened
You Aren’t Eating the Right Food
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“The key during a calorie deficit isn’t to eat as little as possible BUT to eat MORE of the right foods. Focus on lean proteins, complex carbs, fiber, and fats. Opt for meals that are filling but lower in calories to help you stay satisfied longer,” Luisana explains.
You Are Staying in a Deficit for Too Long
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Don’t restrict yourself for long periods of time, she warns. “Staying in a deficit for a long period of time can slow down your metabolism and make it HARDER to maintain your weight in the long run,” she says. “Choose 10-14 weeks to be in a calorie deficit, be committed and consistent, and then take a break. Taking breaks allows your body to recover and prevents metabolic adaptations. It also makes your journey way more enjoyable.”
You Aren’t Walking
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Also, don’t forget to get your steps in. “Walking is the most underrated fat loss tool. Walking is one of the best things you can do to lose body fat because it’s a low-impact, accessible form of exercise that helps increase your daily calorie burn without adding stress to your body. Adding a 30-minute daily walk made a big difference for me,” she says.
Other Bad Habits? You Are Drinking Your Calories
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In another post, she revealed some other habits that prevented her from losing weight. She also stopped drinking her calories. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.
RELATED: 9 High-Protein Foods That Beat Eggs for Weight Loss
You Aren’t Planning Your Workouts
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She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.
Eat These High Protein Foods
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As for high-protein foods, in another post, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier.”
Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Stop These 20 Habits and Watch the Pounds Melt Away
    
By Ferozan MastJul 03, 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
✓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.
If you’ve been trying to lose weight but just can’t seem to make it work, it might be time to have a look at your whole lifestyle, including diet, exercise, and wellness. Certain bad habits can prevent fat-burning and encourage weight gain, but replacing them with good habits can lead to success. “Keeping extra weight off takes effort and commitment, just as losing weight does,” says Johns Hopkins Health. “Weight loss goals are reached by a combination of changes in diet, eating habits, and exercise.” Here are 20 habits you should stop in order to lose weight and keep it off forever.
Staying Up Too Late
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Sleep is very important for weight loss and fat burning. "Not getting enough sleep is also linked to weight gain," says the National Institutes of Health (NIH). "Experts recommend that adults ages 18 to 64 get 7 to 9 hours of sleep a night."
Not Tracking Food
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Use a calorie calculator and find out if you’re taking in more than you’re burning off. “If you take in more calories from food or beverages than you use during physical activity and through daily living, such as doing housework or walking to the store, your body may store some of these extra calories as fat,” says the NIH.
Too Much Healthy Food
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Healthy food still has calories—if you’re eating more than you need, it can lead to weight gain. “Unless you need that fat right now in this moment, it’s going to get stored,” registered dietitian Melanie Murphy Richter tells AARP. “It is true that excess fat has a direct line to your belly and to other places where you hold fat in your adipose tissue.”
Too Much Sugar
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Is sugar derailing your weight loss? “I don’t think we have enough evidence yet to suggest that sugar is the reason for the obesity epidemic,” cardiologist Chiadi E Ndumele, MD, MHS, tells Johns Hopkins. “But there is enough evidence to say that elevated sugar consumption is an important contributor to weight gain.”
Not Enough Walking
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You don’t have to go crazy at the gym to burn fat—just walk as much as you can. “If you’ve been pretty sedentary, start by aiming for a relatively low amount, like 3-4,000 steps a day,” sports scientist Rosaria Barreto-Ellis tells The Telegraph. “If you’re more active, figure out your average step count and focus on increasing it, as there is always room for improvement. A minimum of 10,000 steps a day is good to aim for.”
Too Much Sitting All Day
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Stay active throughout the day, even if you work out. Sitting for hours is connected to many negative health conditions and fat gain, especially abdominal fat. “The more you exercise, the more calories you’ll burn,” explains Corewell Health. “If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”
Not Managing Stress
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Stress can make weight loss incredibly difficult. The spike in cortisol can lead to fat being stored around the abdomen. Look into stress-management techniques like meditation.
Too Much Snacking
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Snacking can lead to taking in excess calories. “Too much snacking can reduce hunger at meal times or cause one to skip a meal entirely, which increases the risk of losing out on important nutrients,” says Harvard Health.
No Exercise
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The more you move, the more calories you burn and the more weight you will lose. “Aim to exercise most days of the week,” says the Mayo Clinic. “For even more health benefits, strive for 300 minutes a week or more of moderate aerobic activity or 150 minutes of vigorous activity.”
Indoors Too Much
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Get outside into the fresh air—it’s good for your weight loss and mental health. Hiking is a great way to work out while enjoying nature. “Try to vary the intensity,” physiotherapist Esther Fox, PhD, tells The Telegraph. “Walk fast for half an hour and add in some hills if you can. As well as benefiting cardiovascular function, you’ll also be producing endorphins and boosting your mental health while increasing muscle density and improving your balance and coordination. For extra motivation I recommend using your phone or something like a Fitbit or Apple Watch to track your steps every day.”
Not Eating Vegetables
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Vegetables are important for health and weight loss. “Foods that contain a high amount of fiber without a corresponding spike in blood sugar are ideal for satiation,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “Your best bet is to stick with foods that have a high level of micronutrients to accompany the fiber-like kale, spinach, arugula, watercress, broccoli, and cauliflower, as examples. These types of vegetables are ideal for weight loss because when eaten in large quantities, they can help to activate the stretch receptors in your stomach that will tell your brain you’re full.”
Not Eating Healthy Fats
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Cutting down on processed carbohydrates and eating more healthy fats can help with weight loss. “The theory is that by eating so many healthy fats and restricting carbohydrates, you enter an altered metabolic state in which you force your body to begin relying on fat for energy, burning away your fat stores instead of sugar for fuel,” says Harvard Health.
Calorie Deficit
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If you’re not in a calorie deficit, you won’t see results. “In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week,” says the Mayo Clinic. “But this can vary depending on your body, how much weight you want to lose, your gender and activity level.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
No Cardio
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Cardio can help burn hundreds of extra calories. “Cardio’s role in helping you shed pounds is burning calories,” says Beaumont Health. “The more you exercise, the more calories you’ll burn. If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”
Crash Dieting
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Crash dieting is terrible for your health and can undermine your weight loss. Make sure you’re eating enough calories to fuel your workouts. This way, you can build muscle and burn fat.
RELATED: 10 Fat-Blasting Habits That Keep Chalene Johnson in Top Form Ever at 55
You Don’t Lower Calories
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Remember, as you lose weight, your calorie needs will change, too. “If you continue to eat the same amount that helped you lose those first few pounds, your weight loss will naturally slow because your calorie deficit will get smaller as your weight goes down,” says the American Institute for Cancer Research. “This can be discouraging, but by setting realistic expectations, being patient, and combining physical activity with eating less, you can be successful.”
Mindlessly Eating
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If you find yourself mindlessly snacking, intermittent fasting might help.  “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” neuroscientist Mark Mattson tells Johns Hopkins Health. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”
Not Enough Protein
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Eating protein is important for weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” says the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”
Avoiding Weight Training
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Strength training can give your weight loss a major boost, so don’t be afraid of weights. “If you’re building muscle, you’ll be burning fat, even though your weight is the same or even if it goes up a bit,” endocrinologist and obesity specialist Marcio Griebeler, MD, tells the Cleveland Clinic. “If you have more muscle, I can guarantee you your metabolic rate is up, and you’re burning fat. And you’ll be overall healthier, regardless of whether you’ve hit that weight number that you’re looking for.”
RELATED: I Lost 32 Pounds and Got Into the Best Shape of My Life With Walking and These Key Changes
Not Thinking Long-Term
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Remember—it’s best to develop healthy habits that last a lifetime. “We don’t want people to restrict, thinking, I can’t have this,” Adam Goldstein, MD, tells AARP. “You can have almost anything you want, in moderation… That’s the real key. Anyone can lose weight. The question is, can anyone keep weight off?" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Lose 10 Pounds in 6 Weeks with These 5 Dinners
    

        Copyright karenriedelgallagher/Instagram
    
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Are you trying to lose weight over 40 and struggling with your daily menu? One expert has a few go-to meals that she relies on to lose weight fast. Karen Gallagher is a former figure skater and menopause fat loss coach who helps women over 45 get in their best shape ever. In a new post, she reveals her go-to meals for fat loss. “If I wanted to lose 10 pounds in the next 6 weeks at age 50, here are five dinners I would eat on repeat,” she writes. Each of the meals boasts over 30 grams of protein per serving, with a reasonable amount of calories for weight loss. 

            
                Sweet Potato Bowl
            
            
        
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A post shared by Karen | Women’s 45+ Menopause Fat Loss Coach (@karenriedelgallagher)
4 oz cooked grass-fed ground beef
1 cup roasted sweet potatoes
1/2 avocado
Tomatoes, onions, and a handful of spinach
550 calories, 31g protein.

            
                Chicken Salad
            
            
        ​Make Healthier SelectionsShuttestock100g cooked pasture-raised chicken breast
1 tbsp roasted or fresh pumpkin seeds
1 Hass avocado
Mixed greens (spinach, arugula, kale)
1/2 cucumber, sliced
1/2 cup shredded carrots
1/4 cup chopped bell peppers
1/4 cup red onion, thinly sliced
2 tbsp olive oil-based dressing (lemon, olive oil, and Dijon mustard)
505 calories, 37g protein.

            
                Harvest Chipotle Bowl
            
            
        ​Harvest Chipotle BowlShutterstock4 oz organic chicken breast
1/2 cup brown rice (or cauliflower rice for a lower-carb option)
Pico de gallo
Sautéed bell peppers, onions, and zucchini
2 tbsp pumpkin seeds or sunflower seeds
1/2 avocado
Salsa
411 calories, 36g protein

            
                Grilled Salmon Veggie Bowl 
            
            
        ​SalmonShutterstock4 oz grilled wild-caught salmon
1 cup steamed broccoli
1/2 cup roasted sweet potatoes
1/4 cup pomegranate seeds
1 tbsp olive oil and lemon dressing
500 calories, 35g protein

            
                Veggie-Stuffed Sweet Potato
            
            
        ​10. Ask for SubstitutionsShutterstock1 large roasted sweet potato
4 oz cooked ground turkey (or grass-fed beef)
1/4 cup sautéed spinach
1/4 cup roasted bell peppers
1/4 cup diced onions
1 tbsp olive oil
1 tbsp tahini dressing
550 calories, 40g protein
“To prepare, cook your turkey or beef, sauté spinach, bell peppers, and onions in olive oil. Roast the sweet potato until soft. Cut open the sweet potato, stuff it with the cooked meat and veggies, drizzle with tahini dressing, and enjoy,” she 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
        She Lost 28 Lbs Eating These Foods “On Repeat”
    

        Copyright luisana_nutritioncoach/Instagram/Shutterstock
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Are you trying to lose weight but aren’t sure what to eat? Luisana Carrero is a nutrition coach and social media influencer who lost 28 pounds in 4 months. In a few new social media posts, she reveals some of her go-to easy meals for fat loss. “I am obsessed with these 3 lunch bowls I ate on repeat to lose 28 pounds in 4 months,” she writes in one of them. In another, she adds 4 breakfast bowls that helped her lose weight fast. 

            
                Fajita Steak Bowl
            
            
        
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A post shared by Luisana Carrero (@luisana_nutritioncoach)
4 oz grilled fajita steak
1 cup cooked white rice
2 tbsp canned corn
2 tbsp salsa
1/2 Hass avocado
1 tbsp plain Greek yogurt
pico de gallo
1-2 cups of spring mix and shredded lettuce.
“Grill the steak (season with fajita spices or just salt, pepper, garlic, and paprika). Use spring mix and lettuce as the base. Add the rice on top of the greens. Top with grilled steak, corn, salsa, sliced avocado, Greek yogurt, and pico de gallo,” she writes. “Optional: Add a squeeze of lime or sprinkle of cilantro for extra flavor.”
585 calories, 34g protein

            
                Chicken Taco Bowl
            
            
        ​Buffalo Chicken WrapShutterstock4 oz grilled or shredded chicken breast
½ cup cooked brown rice
½ cup black beans, rinsed and drained
¼ cup shredded cheddar cheese (28g)
½ cup chopped romaine lettuce
2 tbsp pico de gallo or fresh salsa
2 tbsp corn
“Layer brown rice and black beans in a bowl as the base. Add grilled chicken on top. Sprinkle with cheddar cheese (optional). Top with romaine lettuce, pico de gallo and corn,” she writes. 
530 calories, 40g protein

            
                Beef & Sweet Potato Bowl
            
            
        ​Burger BowlShutterstock4 oz lean ground beef (93% lean)
1 medium roasted sweet potato
1 cup steamed broccoli
2 tbsp feta cheese
1/2 Hass avocado
“Cook the beef, season with spices (salt, pepper, paprika), and warm up the sweet potato. Assemble with broccoli and top it with feta cheese and avocado,” she says. 
526 calories, 35g protein

            
                High Protein Oats
            
            
        ​Prebiotic Foods: OatsShutterstockIn another post, she reveals high-protein breakfasts that aided in her weight loss, starting with High Protein Oats.
170g (3/4 cup) plain Greek yogurt
27g (1 scoop) protein powder
30g (1/3 cup) oats
100g (2/3 cup) frozen blueberries
15g (1.5 tbsp) walnuts.
“Mix the Greek yogurt with protein powder in one bowl. In a separate bowl, microwave oats with water until cooked. Layer oatmeal at the bottom, top with the yogurt mix, then top it with 100g of frozen berries and 15g of walnuts,” she instructs. 
477 calories, 45g protein.

            
                High Protein Pancakes 
            
            
        Shutterstock2 large eggs
175g (3/4 cup) liquid egg whites
120g (1/2 cup) 2% cottage cheese
40g (1/2 cup) oats
1/2 cup unsweetened almond milk
1 tsp baking powder
Cinnamon & stevia (optional)
“Add all ingredients to a blender and blend until smooth. Let the batter rest in the fridge for 5 minutes (helps pancakes firm up better). Preheat a pan over low heat and spray with oil. Pour batter to form pancakes and cook 2–3 minutes per side on low heat. Serve with berries or sugar-free syrup if desired,” she suggests. 
489 calories, 48g protein

            
                Breakfast Sandwich 
            
            
        ​ A Day of Measured EatingShutterstock1 Multigrain English Muffin
3 egg whites (1/3 cup liquid egg whites)
1 whole egg
1 slice Velveeta cheese
60g smoked chicken breast (1/2 cup, diced or shredded)
Spinach (handful)
Garlic salt.
371 calories, 42g protein

            
                Greek Yogurt Bowl
            
            
        ​2. Greek YogurtShutterstock1/2 cup non-fat Greek yogurt
1/2 cup low-fat cottage cheese
2 tbsp natural peanut butter
1 cup blueberries and strawberries
20g cereal (optional)
Stevia.
“Mix Greek yogurt with low-fat cottage cheese and natural peanut butter, top with berries and cereal,” she says. 
480 calories, 31g protein
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Nutritionist Lost 30 Lbs by Swapping These 7 Foods
    

        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds
    

        Tara Collingwood
    
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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 trying to lose weight, but aren’t sure what foods to eat? Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. The Board-Certified Sports Dietitian and co-author of "Flat Belly Cookbook for Dummies" lost 30 pounds and helps her clients develop sustainable habits to lose weight and maintain their results. She recently told us the food swaps that were instrumental in her weight loss. 

            
                Refined Grains to Whole Grains
            
            
        ShutterstockSwap: White rice to brown rice or quinoa.
Why it helps: More fiber and protein, which slows digestion and keeps you fuller longer.
Swap: White bread or bagel to 100% whole-grain bread, Ezekiel bread, or a sprouted-grain wrap.
Why it helps: Higher in micronutrients and fiber, better blood sugar control.

            
                Sugary Drinks to Zero-Calorie or Low-Calorie Alternatives
            
            
        ​The Bottom LineShutterstockSwap: Regular soda, sweet tea, juice to sparkling water (plain or naturally flavored), herbal iced tea, or water with fresh fruit slices.
Why it helps: Eliminates “liquid calories” that don’t fill you up, cuts hundreds of calories per day.

            
                Full-Fat Dairy to Lower-Fat Dairy
            
            
        ​Skyr with Protein Powder and BerriesShutterstockSwap: Whole milk or heavy cream to 1% or skim milk, unsweetened almond/oat milk, or low-fat Greek yogurt.
Why it helps: Reduces saturated fat and overall calories. Greek yogurt adds extra protein.

            
                Creamy Condiments & Dressings to Lighter Versions
            
            
        ​Order Condiments on the SideShutterstockSwap: Mayonnaise or ranch dressing to mustard, hummus, mashed avocado, salsa, or a vinaigrette made with olive oil and vinegar/yogurt base.
Why it helps: Cuts saturated fat and calories, and many alternatives also add fiber, protein, or antioxidants.

            
                Refined Snacks to Nutrient-Dense Snacks
            
            
        ShutterstockSwap: Potato chips, crackers, candy to air-popped popcorn, rice cakes topped with nut butter, roasted chickpeas, fresh fruit, nuts (portion-controlled).
Why it helps: More fiber, protein, and micronutrients—plus greater satiety per calorie.

            
                High-Calorie Desserts to Naturally Sweet Treats
            
            
        ShutterstockSwap: Ice cream, cake, cookies to frozen banana “nice cream,” Greek yogurt with berries and a drizzle of honey, dark chocolate squares (70% cocoa or more).
Why it helps: You still get sweetness and satisfaction, but with more fiber, protein, and antioxidants.

            
                Restaurant or Takeout Meals to Homemade or “Smart” Delivered Options
            
            
        ​Order Five: HamburgerShutterstockSwap: Burgers and fries to build-your-own turkey-burger or veggie-burger on a whole-grain bun with side salad; swap fries for a side of steamed veggies or a small baked potato.
Why it helps: You control ingredients, portion sizes, and cooking methods (grilled vs. fried). And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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