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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.

5 Protein Mistakes Preventing Fat Loss According to Fitness Expert

Avoid these common protein pitfalls to maximize fat loss.

Christopher Roback
By Christopher RobackMar 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

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Nutrition & Diet

5 Protein Mistakes Preventing Fat Loss

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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 making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothFeb 18, 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 making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Fat Loss Expert Reveals the 4 Mistakes Keeping You Fat

Cherisse Kozloski cherisse_rykercoaching
4 Common Protein Mistakes Preventing You From Losing Weight
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you feel like you are eating healthy but can’t seem to get rid of fat? One expert maintains that you could be making a common mistake with sugar. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new Instagram post, she discusses some of the faux pas she made that got in the way of her own fat loss. “I was holding on to most of my fat in my tummy and hips until I stopped making these 4 mistakes with sugar,” she writes.

Spot Reducing Is a Myth

Before she gets into the tips, she issues a reminder. “1st remember spot reducing is a MYTH. You will lose fat from all over when you’re in a fat loss phase,” she says.

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

Drinking Your Sugar

Drinking your sugar is the first mistake. “Sugary drinks like soda, juice, and lots of Starbucks drinks flood your body with sugar, spiking your blood sugar and as a result the excess calories are stored as fat,” she says. What should you do instead? “Switch to unsweetened options like sparkling water, black coffee, or herbal teas. If you want flavor, add lemon, mint, or a splash of almond milk to keep it low-sugar,” she says.

Relying on Low-Fat Snacks

Mistake two? Relying on ‘low-fat’ snacks. “Many ‘low-fat’ or ‘diet’ products replace fat with sugar to keep them tasty. This sneaky sugar can get stored as fat,” she says. “Ditch processed snacks and choose whole foods like nuts, seeds, or fresh fruits. These keep you fuller longer without the sugar spikes.”

Overconsuming “Healthy” Sweeteners

Her next mistake is overeating ‘healthy’ sweeteners like honey or agave. “Just because it’s ‘natural’ doesn’t mean it’s calorie-free. Honey, agave, and maple syrup can still lead to fat storage if you overuse them,” she says. “Treat natural sweeteners like sugar—use them sparingly. Limit to 1-2 teaspoons per day if fat loss is your goal or try zero calorie versions like monk fruit or stevia.”

Skipping Protein and Fiber

Her final mistake? Skipping protein and fiber when eating sugary treats. “Sugar without protein or fiber causes your blood sugar to spike and crash, making you crave more sweets later. It’s a cycle that’s hard to break!” she says. “When you want a treat, pair it with protein (like a boiled egg or chicken ) or fiber (like veggies or chia seeds). This slows sugar absorption and keeps you feeling fuller longer.”

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

Do Your Research

The bottom line? “The key to getting control of your sugar is knowing where it’s hiding. Once you are more away you can be in control of your choices,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Top 5 Mistakes Preventing You From Toning Up

AnnMarie Lawrence annmarielawrence_
Copyright annmarielawrence_/Instagram
Leah Groth
By Leah GrothFeb 04, 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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Are you trying to tone up, but can’t seem to achieve the desired definition? You might be making a common mistake, even if you think you are doing everything right. AnnMarie Lawrence is an IFBB pro and fitness coach who helps “busy working moms lose weight WITHOUT spending hours in the gym or kitchen,” she writes in her Instagram bio. In a recent post she gets real about fat loss, revealing some of the top faux pas people make while trying to get into shape. “5 mistakes you’re making if you’re not getting toned even if you’re working out and eating high protein,” she says, also offering tips on “what to do instead.”

You Aren’t Progressive Overloading

The first mistake preventing you from toning up? “You’re NOT progressively overloading,” she says. “Start tracking your weights and reps—aim to lift heavier or do more reps each week.”

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

You Aren’t Eating the Right Amount

Mistake number two is, you’re eating “too much or too little,” she says. “Dial in your nutrition. I am happy you’re eating protein BUT we also need to focus on your caloric intake. Tracking both macros and calories will help give you the data you need to guarantee your success.”

You Aren’t Consistent

Mistake three? “You’re NOT consistent,” she writes. “Show up regularly—consistency beats perfection every time. IF you aren’t training or eating accordingly MOST of the time, you will get sub par results and tend to end up frustrated.”

You Aren’t Getting Enough Rest

You might also be sweating too much. “You’re not getting enough rest for recovery,” is mistake number four. “Prioritize 6–9 hours of quality sleep and schedule rest days. Sometimes we tend to over do it especially when we first start a health and fitness journey. But remember muscles rebuild during rest!” she says.

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

You’re Doing Too Much Cardio

And the final mistake you might be making? “You’re doing too much cardio,” she says. “Focus on strength training and balance it with moderate cardio! Over doing it with HIIT classes and focusing on calories burned will hurt more then help! The focus in your workouts should be increasing strength and endurance! The nutrition is where we dial in the fat loss!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Training Mistakes Sabotaging Weight Loss

Dr. Shannon Ritchey dr.shannon.dpt
Copyright dr.shannon.dpt/Instagram
Leah Groth
By Leah GrothJan 23, 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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Are you lifting weights, but can’t seem to make any progress? You might be making a common mistake without even knowing it. Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new social media she pops the lid open on the biggest misconceptions about strength training. “Let’s clear up some weightlifting myths,” she writes. “I get overwhelmed by the abundance of misinformation I see about weightlifting.” Here is what she has to say, and also what science has to say, about lifting weights for weight loss.

Here Are Some Common Myths

According to Dr. Ritchey, these are the most common strength training myths:

  1. ⁣You HAVE to lift super heavy. ⁣
  2. ⁣You can build muscle with light weights only. ⁣
  3. ⁣Time under tension is all that matters. ⁣
  4. ⁣I’m holding weights, so I’m building muscle and strength. ⁣
  5. ⁣It burns, and it’s hard, so it’s effective. ⁣

Here’s What Research Says

“Here’s what we know from research,” she continues, revealing the following:

  1. ⁣To build muscle, take each set close to failure in under 30 reps. ⁣
  2. ⁣Work each muscle group individually so you know it’s getting the proper stimulus. ⁣
  3. ⁣Program your week so each muscle group gets at least 48 hours of recovery. ⁣

What Doesn’t Work? Training Upper and Lower Body in the Same Exercise

“Here’s what doesn’t appear to work (for the majority of the population),” she continues. The first thing? Working upper and lower body in the same exercise⁣. “If we look at the stimulus to each muscle group, one muscle group may be getting “cheated” while the other group MAY be getting enough stimulus. I don’t know of an exercise in which you can work multiple muscle groups and get close to failure in all of them at the same time,” she says.

Using the Same Weight for Each Lift

The next thing that doesn’t work? “Using the same 6, 8, or 10lb weights for each lift,” she writes. “An 8lb weight may be great for some lifts but not enough for others. Different movements require different loads.⁣”

Burning Muscles Mean You Are Building Muscle or Burning Fat

Number three? “The burn = building muscle or burning fat⁣,” she writes. “The burn is more of a side-effect rather than a stimulus for muscle growth in itself. If you aren’t approaching failure (a decrease in rep speed), you won’t see much growth, even if it burns.”

Working the Same Muscle Groups Each Day

One more thing that doesn’t work? “Working the same muscle groups each day⁣,” she says. “It’s counter-intuitive, but muscles grow in the recovery. So in order to see results and not suffer overuse injuries, spread out your work. We work each muscle ~2x/week on non-consecutive days. “

Bottom Line: Follow the Science

“Remember that what you see on social media is never the whole picture. Some people don’t apply these things, yet they still have visible muscle definition. This could be due to genetics and/or their body fat percentage. ⁣But for the majority of us, we will see the best results from following the science. ⁣Instead of using bodies as marketing tactics, let’s follow the science,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals

Camden Mamian mamianfitness
Copyright mamianfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 18, 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 dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

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Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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