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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 Reasons You Aren’t Losing Weight, According to Expert Who Lost 60 Pounds

These common mistakes are keeping you from achieving your goals.

Leah Groth
By Leah GrothMar 22, 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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Brittany McCrystal brittanymccrystal
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Leah Groth
By Leah GrothMar 22, 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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Nutrition & Diet

Are you eating healthy and exercising but can’t seem to lose weight? You might be making a common mistake. Brittany McCrystal is a health and fitness coach who lost 60 pounds and helps others do the same. In a new social media post, she clarifies why you aren’t dropping pounds like she did. “5 reasons you may not be losing weight,” she writes. “Any of these sound familiar? They sure did for me!” She offers “some ways around them,” as well.

1. You're Eating Healthy But Not in a Calorie Deficit

“Even healthy foods can contribute to weight gain if consumed in excess. Just because something is deemed "healthy" doesn't mean it's the best for weight loss or low calorie,” she writes. “Weight loss requires a calorie deficit, meaning you burn more calories than you consume. try and track your calorie intake to ensure you're actually in a deficit.” What should you do? “Use a food diary or an app to monitor portion sizes and overall calorie consumption.”

2. Prioritizing Exercise But Not Cleaning Up Your Diet

“Exercise is important for health and can aid weight loss, but if your diet is high in calories it might not be enough to create a deficit,” Brittany says. “Focus on a balanced diet that complements your exercise routine. Incorporate whole foods, lean proteins, fruits, and vegetables while reducing processed foods and sugary snacks.”

3. You're Not Getting Enough Sleep

“Lack of sleep can disrupt hormones that regulate hunger (like ghrelin and leptin), leading to increased appetite and cravings, often for unhealthy foods. Aim for 7-9 hours of quality sleep per night. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment,” she writes.

4. You're Cutting Food Groups and Focusing on Quick Fixes

“Cutting entire food groups can lead to nutrient deficiencies and increase cravings, making it harder to stick to a diet long-term,” Brittany explains. “Instead of cutting food groups, allow yourself to enjoy a variety of foods and focus on portion control rather than strict elimination.”

5. Being Overly Restrictive During the Week and Blowing Out on the Weekend

“This hits hard for me,” she says. “Being super restrictive can lead to binge eating/ overindulgences on weekends, which can undo all of your hard work made during the week.”

Try a More Balanced Approach


“This cycle can be mentally and physically exhausting. Try and follow a more balanced approach like the 80/20 rule. Allow for small treats everyday in moderation to prevent feelings of deprivation which will help maintain a sustainable lifestyle rather than a restrictive diet,” she concludes. 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

5 Reasons You Aren’t Losing Weight

Brittany McCrystal brittanymccrystal
Copyright brittanymccrystal/Instagram
Leah Groth
By Leah GrothMar 22, 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 eating healthy and exercising but can’t seem to lose weight? You might be making a common mistake. Brittany McCrystal is a health and fitness coach who lost 60 pounds and helps others do the same. In a new social media post, she clarifies why you aren’t dropping pounds like she did. “5 reasons you may not be losing weight,” she writes. “Any of these sound familiar? They sure did for me!” She offers “some ways around them,” as well.

1. You're Eating Healthy But Not in a Calorie Deficit

“Even healthy foods can contribute to weight gain if consumed in excess. Just because something is deemed "healthy" doesn't mean it's the best for weight loss or low calorie,” she writes. “Weight loss requires a calorie deficit, meaning you burn more calories than you consume. try and track your calorie intake to ensure you're actually in a deficit.” What should you do? “Use a food diary or an app to monitor portion sizes and overall calorie consumption.”

2. Prioritizing Exercise But Not Cleaning Up Your Diet

“Exercise is important for health and can aid weight loss, but if your diet is high in calories it might not be enough to create a deficit,” Brittany says. “Focus on a balanced diet that complements your exercise routine. Incorporate whole foods, lean proteins, fruits, and vegetables while reducing processed foods and sugary snacks.”

3. You're Not Getting Enough Sleep

“Lack of sleep can disrupt hormones that regulate hunger (like ghrelin and leptin), leading to increased appetite and cravings, often for unhealthy foods. Aim for 7-9 hours of quality sleep per night. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment,” she writes.

4. You're Cutting Food Groups and Focusing on Quick Fixes

“Cutting entire food groups can lead to nutrient deficiencies and increase cravings, making it harder to stick to a diet long-term,” Brittany explains. “Instead of cutting food groups, allow yourself to enjoy a variety of foods and focus on portion control rather than strict elimination.”

5. Being Overly Restrictive During the Week and Blowing Out on the Weekend

“This hits hard for me,” she says. “Being super restrictive can lead to binge eating/ overindulgences on weekends, which can undo all of your hard work made during the week.”

Try a More Balanced Approach


“This cycle can be mentally and physically exhausting. Try and follow a more balanced approach like the 80/20 rule. Allow for small treats everyday in moderation to prevent feelings of deprivation which will help maintain a sustainable lifestyle rather than a restrictive diet,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

Dusty Young Nutrition & Fitness Coach
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Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

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

They Prioritize Protion

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

They Stay Active

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

They Focus on Nutrient-Dense Foods

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

They Don’t Restrict

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

These Habits Will Help You Balance Your Diet

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

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

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

Finishing Your Kids’ Plates

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

Eating “Healthy” Food

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

Drinking Your Calories

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

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

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

4 Reasons Why You Aren’t Losing Weight

Kate Douglass lose_weight_w_kate
Copyright lose_weight_w_kate/Instagram
Leah Groth
By Leah GrothMar 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 doing everything right but still can’t seem to lose weight? It can be easy to blame it on hormones, but that isn’t always the case. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and “get back on track.” In a new post, she reveals why you might not lose weight, even though you “eat plenty of protein,” track your steps, and “even cut out sugar” – that has nothing to do with your hormones.

You Aren’t Really Eating Healthy

The first reason could be that you are eating “clean,” but not healthy. “Let’s be honest—those ‘healthy’ snacks, gluten-free crackers, protein bars, and sugar-free treats? They’re adding up fast, and food labels are sneaky AF. What you think is a small snack might be packing in 300+ calories without even filling you up,” she says.

You Aren’t Moving Enough During the Day

Next, just because you are getting sweat session in, doesn’t mean you are moving enough the rest of the day. ”You’re working out, but how much are you moving the rest of the day? Hitting Pilates three times a week is great, but if you’re sitting 8+ hours a day and barely hitting 5k steps, your overall activity isn’t cutting it for fat loss. Movement outside the gym matters more than you think,” she says.

You Are Stressed

Stress could be another reason why you are holding on to weight. “It’s a silent saboteur. Chronic stress cranks up cortisol, which makes your body hold onto fat like it’s prepping for hibernation. And let’s not even talk about the emotional snacking that stress triggers (been there, done that!),” she says.

Your Weekend Cheating Is More Harmful Than You Think

“Weekends aren’t as harmless as you think,” she says. “I know, you ‘only’ have a couple drinks, a bite of dessert, and a fun brunch with the girls—but those indulgences can easily push you into a calorie surplus, stalling all the hard work you put in during the week,” she says.

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

It’s Likely Your Habits Over Hormones

“Look, babe, I say this with love—it’s not your hormones, it’s your habits,” she says. “And that’s good news, because it means we can fix it. You don’t need to overhaul your life, you just need a smarter approach.”

There Are Reasons Your Body Could Be Holding Onto Fat

In another post, she reveals another scenario of why the weight “won’t budge.” She says “the truth” is, your body “isn’t the exception to the rules of fat loss—but it is incredibly smart. If it feels stressed, underfed, or overwhelmed, it will adapt by holding onto fat,” she says, going onto reveal “what might actually be happening.”

Your Body Is in Survival Mode

The first thing that could happen is that your body is in survival mode. “High stress + low recovery = more belly fat storage, even with a calorie deficit,” she writes.

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

There Are Hidden Calories

There may also be hidden calories in your food. “Even ‘clean’ foods can throw off your deficit if portions and tracking aren’t accurate,” she says.

You Hit a Workout Plateau

You may have hit a workout plateau. “Your body might need progressive overload or more recovery, not just more effort,” she says.

Or, You Are Hitting Hormonal Roadblocks

You could also be hitting hormonal roadblocks. “High cortisol, insulin resistance, thyroid issues, or perimenopausal changes can make fat loss feel impossible,” she writes.

You Are Experiencing Adaptation Overdrive

Her last revelation? You could be experiencing adaptation overdrive. “Sometimes, what worked before doesn’t work now. Your body needs new strategies to adapt,” she says.

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

The Bottom Line

The bottom line? “Your body isn’t broken—it’s adapting to what you’re giving it. Instead of working harder, it’s time to work smarter,” she says.

Nutrition & Diet

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

Ann_B_Schulte2
Copyright annbschulte/Instagram
Leah Groth
By Leah GrothNov 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

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

Your Body Is Storing Fat

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

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

Black woman eating olivesShutterstock

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

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

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

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

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

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

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

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

Weight Loss Differs in Your 40s and 50s

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

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

Your Body Needs More Food

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

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

Rethink Your Approach to Exercise

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

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

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

Don’t Avoid Carbs

happy young woman preparing tasty snacks at the kitchen table in the morning lightShutterstock

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

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

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

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Fitness & Workouts

The #1 Mistake Keeping You From Toning Up

Stacey Marino strong_by_stacey
Copyright strong_by_stacey/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 17, 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 can’t seem to tone up? According to an expert, you could be making a very common mistake. Stacey Marino is a fitness and nutrition coach who helps people “shed fat, build muscle, and keep their results for life.” In a new social media post, she recalls a misstep many people make while trying to shape up. “This one mistake is killing your toned look,” she writes.

The Mistake? You Aren’t Eating Before You Lift

“Want to look toned? Eat before you lift. Period. One of the fastest ways to look softer, not stronger, is training on an empty stomach. Here’s why fasted training works against your goals,” she writes.

Lower Strength Output

One reason why lifting without eating is a bad idea? “No fuel = low energy = weaker lifts = less muscle growth,” she says.

Muscle Breakdown

Also, your body is forced to steal energy from your muscles when there is no food to fuel it. “When you train fasted—especially in a calorie deficit—your body breaks down muscle for energy. Less muscle = less shape,” she says

Increased Cortisol = More Belly Fat

Next, when you don’t eat, it can impact your hormones. “Fasted training can spike cortisol, which impacts recovery, sleep, digestion, and fat storage (especially around the belly),” she says.

What To Do Instead

So what should you do instead? “Eat a proper meal 60–90 minutes before training. Focus on carbs + protein (low in fat) for quick energy and muscle support,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Are Some Food Ideas

“If you’re training early in the morning and don’t have much time to eat, try one of these light, fast-digesting options,” she recommends.

• ½ your usual breakfast
• A banana + scoop of protein
• Low-fat Greek yogurt + honey or berries
• Protein shake + a small piece of fruit

Bottom Line

“Fueling your body = lifting stronger, recovering faster, and seeing better results. This is one of the most overlooked keys to looking toned—and feeling good doing it,” she explains. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

These 8 Simple Swaps Will Help You Lose Weight Faster

Brittney Blanco bylt.by.britt
Copyright bylt.by.britt/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 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.

Do you want to lose weight faster? If you are willing to make a few simple swaps, you can burn fat more effectively. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she reveals a few small changes she made for big results in terms of weight loss. “Maximize fat burning with these 8 simple swaps that deliver real results!” she writes.

She Swapped Peanut Butter for Powdered Peanut Butter

Los Angeles, California, United States - 10-25-2021: A view of a hand holding a jar of PB2 powdered peanut butter, on display at a local grocery store.Shutterstock

Her first swap was powdered peanut butter for regular peanut butter. “Same great taste, fewer calories, and more protein! Perfect for keeping you on track without sacrificing flavor,” she writes.

She Swapped Fattier Beef for Leaner Beef

Filet mignon. Grade A grass fed angus beef steak. Tenderloin, filet mignon, New York strip, bone in rib-eye grilled medium rare on outdoor grill. Classic American steakhouse entree favorite.Shutterstock

Her next swap was 80% ground beef for 96% lean beef. “Leaner beef means more protein and less fat, helping you stay full and fueled without the extra calories,” she wries.

She Swapped Potato Chips for Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,Bag​PopcornShutterstock

Next she swapped potato chips for popcorn. “Satisfy those crunchy cravings with popcorn! It’s lower in calories and can be just as satisfying when you portion it right,” she writes.

Creatine Every Day

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin scoop with powder. Sport nutrition and health concept.Shutterstock

Not as much a swap, but she started taking creatine daily. “Creatine isn’t just for bodybuilders! It boosts energy and strength, helping you work harder and burn fat faster. I love @legion Creatine Gummies for a quick, convenient boost,” she writes.

Full-Fat Dressing for Low-Fat or Vinegar-Based Dressings

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,And​Salads with DressingShutterstock

Another simply swap? She replaced full fat dressing with lower fat versions or vinegar based options. “Cutting the fat in your dressings gives you flavor without all the extra calories,” she writes.

Soda for Sparkling Water

Glass,Water,Sparkling,sodaShutterstock

She also gave up soda for sparklign water. “Say goodbye to sugary sodas and hydrate with bubbly, calorie-free sparkling water! Add a splash of lemon or lime for extra flavor,” she says.

Regular Pasta for Zucchini Noodles

Spiral,Zucchini,Noodles,Called,Zoodles,Prepared,In,Spiralizer,Kitchen,GadgetShutterstock

She also sacrificed regular pasta for zuchini noodles. “Zoodles are a fantastic, lower-calorie alternative to pasta and pack in extra veggies! Perfect for making your favorite pasta dishes healthier,” she says.

Granola Bars for Protein Bars

Beautiful fitness woman with a towel eating a protein bar after working out at the gym. Sporty attractive woman after training. Sport and recreation concept.​Training on an Empty StomachShutterstock

She started eating protein bars in palce of granola bars. “Granola bars can be packed with sugar and carbs. Swap them out for a protein bar that’ll keep you fuller, longer, and fuel your muscles,” she says.

Bottom Line

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“Small, simple swaps like these can add up to BIG results over time! Consistency is key when it comes to fat loss, and these changes are easy to make while still enjoying the foods you love,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Trainer Reveals 5 Dietary Changes to Amp Up Your Protein Intake

Hannah White hwfit
Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits
Copyright hwfit/Instagram
Leah Suzanne
By Leah SuzanneApr 17, 2025
Leah Suzanne
Freelance Writer/Editor
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Are you falling short of your protein needs? Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up.” In a new social media post, she reveals a few of her tricks to ensure she is getting the protein she needs to lose weight. “As a 45 year-old PT, here’s 5 ways I’ve changed my diet to make sure I’m eating enough protein,” she writes.

Protein Is Important

“I get asked about protein every day, so let’s bring this back again. And as I’ve stated time and time again, eating enough protein NEEDS to be your non negotiable,” she says.

Here Is Why You Need Protein

“It helps maintain your muscle mass while losing fat: The last thing you want to do is lose muscle mass if you want to be fit and healthy,” she says. “It helps you build muscle (along with strength training) which is a HUGE plus in your 40s and beyond,” she continues. “It increases satiety (feeling full), which can reduce overall calorie intake. It boosts your metabolism, helping you burn more calories, even at rest. It regulates hunger hormones, reducing cravings, encouraging healthy eating habits. It helps with weight management or weight loss (when is a calorie deficit)”

She Increased Protein Portion Sizes

The first thing she does to make sure she gets enough protein? “I’ve increased the portion sizes of the proteins I was already eating: Aiming for at least 30 grams or a palm ✋ sized portion in each meal (3-4x daily). I also use the @myfitnesspal app to plan & track my daily intake,” she writes.

She Starts Her Day with a High Protein Breakfast

“I start my day with a high-protein breakfast: Either protein oats, @fage Greek yogurt, eggs + @twochicksproducts whites, or @mattessons_uk turkey bacon & @heckfooduk chicken sausages with toast & grilled tomatoes,” she writes.

She Adds Protein Powder When She Can

Next, she adds protein powder when she can. “I add protein powder to foods & drinks: Things like cereal, oats, yogurts, smoothies, and even coffees (I use @bulk whey isolate chocolate flavour which is 24g per scoop for only 108 calories)” she writes.

She Only Has High Protein Snacks

When she snacks, “I now only have high protein snacks,” she writes. “Things like, @babybel.uk light cheese, boiled eggs, Greek yogurt & other high protein yogurts, bars or shakes.”

She Prioritizes Lean Meats and Fish

And lastly, she prioritizes lean meats and white fish or seafood in her meals. “Along with adding low fat cheese, egg whites or shredded chicken to up my protein,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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