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

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

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

20 Habits Blocking You From Losing Weight

Are these behaviors derailing your weight loss?

Ferozan Mast
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.
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FACT CHECKED BY Christopher Roback
Young fitness woman holding a scale relaxed thinking.
Shutterstock
Ferozan Mast
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

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

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

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

Young hungry woman in front of refrigerator craving chocolate pastries.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

Dark-haired girl covers her face with handsShutterstock

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

Tired bored young woman changing tv channels by remote controller, sitting on sofa at home.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

Waiter pouring red wine in a glass.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

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

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

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.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

Photo of a nutrition facts label. High amount sugar in foodShutterstock

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

Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.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

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Over-exercising can backfire when it comes to weight loss. How? Spiking cortisol encourages weight gain. Sometimes, less is more.

Yo-Yo Dieting

Weight,Scale,scales,loss,diet,health,feetShutterstock

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

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

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.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

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

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

A happy young Indian woman having a pancake in a restaurantShutterstock

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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Young woman looking at a glass of soft drink soda with ice in her hand.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

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

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

Concentrated woman lifting dumbbells in gymShutterstock

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

Blonde young woman give up workout in gym, fail.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.

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Nutrition & Diet

10 Behaviors Are Preventing You From Losing Weight

Lea Dombrowski Lea_Dombrowski
​You Eat Out Too Much
Copyright lea_dombrowski/instagram
Leah Groth
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
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 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

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Many 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

a man person making latte art in a cup of coffee.Shutterstock

Drinking 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

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

You 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

Almonds pour from wood CupShutterstock

Snacking 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

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

Make 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

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

You 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”

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Eating 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

Back view of a hipster girl walking on city streetShutterstock

Are 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

Stressed unhappy woman touching forehead, suffering from strong headache or chronic migraine

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

Happy successful sportswoman raising arms to the sky on golden back lighting sunset summer. Fitness athlete with arms up celebrating goals after sport exercising and working out outdoors. Copy space. sunrise, sunset

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.

Nutrition & Diet

20 Habits Blocking You From Losing Weight

Young fitness woman holding a scale relaxed thinking.
Shutterstock
Ferozan Mast
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

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

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

Young hungry woman in front of refrigerator craving chocolate pastries.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

Dark-haired girl covers her face with handsShutterstock

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

Tired bored young woman changing tv channels by remote controller, sitting on sofa at home.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

Waiter pouring red wine in a glass.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

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

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

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.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

Photo of a nutrition facts label. High amount sugar in foodShutterstock

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

Young girl on dieting for good health concept. Close up female using hand reject junk food by pushing out her favorite sweet donuts and fried chicken and choose green apple and salad for good health.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

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Over-exercising can backfire when it comes to weight loss. How? Spiking cortisol encourages weight gain. Sometimes, less is more.

Yo-Yo Dieting

Weight,Scale,scales,loss,diet,health,feetShutterstock

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

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

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.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

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

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

A happy young Indian woman having a pancake in a restaurantShutterstock

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

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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

Young woman looking at a glass of soft drink soda with ice in her hand.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

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

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

Concentrated woman lifting dumbbells in gymShutterstock

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

Blonde young woman give up workout in gym, fail.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.

Fitness & Workouts

Woman Loses 28 Pounds in 4 Months After Stopping These 7 Mistakes

Luisana_Carrero_luisana_nutritioncoach15
Copyright luisana_nutritioncoach/Instagram
Leah Groth
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

“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

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

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

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

“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

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

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

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

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

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

Ferozan Mast
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.
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.

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

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

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

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

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

3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Jessie_Inchauspe10
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 115 Pounds on Ozempic with 10 Weight Loss Hacks

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 17, 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.

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

1.Eat Protein Before Anything Else at Every Meal

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

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

2. Use an ADHD Visual Timer for Water Consumption

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

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

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

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

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

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

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

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

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

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

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

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

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

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

9. Move for 10 Minutes After Every Meal

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

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

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

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 16, 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.

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

Doing Cardio Before Lifting

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

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

Doing Fasted Cardio

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

Doing Cardio on Rest Days

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

Ignoring Heart Rate Zones

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

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

Cardio Isn’t the Enemy

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

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

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

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

Other Reasons?

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

Fitness & Workouts

5 Things Mom Didn’t Do to Lose 2 Pounds Per Week

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram
Leah Groth
By Leah GrothMar 16, 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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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 trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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

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

She Didn’t Do Tons of Cardio

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

She Didn’t Cut Out Her Favorite Foods Completely

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

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

She Didn’t Spend Hours in a Gym

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

She Didn’t Skip Workouts Because of Hard Work Days

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

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