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Fitness & Workouts

7 Weight Loss Mistakes This Fitness Coach Wishes She Never Made

One trainer reveals the habits she is changing in 2025.

Leah Groth
By Leah GrothJan 09, 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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Leah Groth
By Leah GrothJan 09, 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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Fitness & Workouts

Are you ready to make some changes and become the healthiest version of yourself in 2025? It might be time to kick some bad habits, one expert claims. Holland Birkemeyer is a fitness coach who helps “women transform their body with heavy strength training, macros, and easy, high-protein recipes.” In one of her first posts of the year, she reveals three key habits she is changing for the new year. “Things I’m saying no to in 2025,” she writes across the Instagram video. “Here’s the deal… For years, I stuck to routines that worked at the time, but as I’ve learned more about my body and goals, I’ve realized some things needed to shift. So for 2025, I’m making a few changes that just make sense for where I’m at now,” she adds in the post.

She Won’t Be Meal Prepping Once Per Week

The first habit she is ditching? Meal prepping once per week. “I’ve been a one-and-done meal prepper for years, but by Friday, I’m out of food and eating out more than I’d like. In 2025, I’m doubling up and prepping twice a week (Sunday AND Thursday). This way, I’ll have fresh meals all week, and no more scrambling on the weekends,” she writes.

She Won’t Be Waking Up at 4 A.M.

The next habit she left in 2024 is waking up at 4 a.m. “I love an early morning, but doing it every single day has definitely taken a toll. My cycles had shortened to 21-22 days (hello, stress), so I started using a sunrise alarm a few months ago and letting my body wake up naturally. It’s made such a difference—I’m up to 23-24 day cycles now, and I feel way more rested. Working on hormones is my number one goal for my upcoming building phase! So yeah, I’m not setting that 4 a.m. alarm anymore. 😂 I’m naturally waking up at 5-5:30, and that’s good for me!” she says.

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

She Won’t Be Consuming Gluten and Dairy

And finally, she is ditching gluten and dairy. “I’m not perfect—I still love some regular cheese here and there—but staying about 90% gluten- and dairy-free has been a game changer for me. 🙌🏼 My acne has cleared up 😭😭😭 I could cry… seriously… and I feel so much better overall. It’s one of those things that just works for me, so I’m sticking with it!” she writes.

It’s “Okay to Evolve”

“My point? It’s okay to evolve,” she concludes. “Your habits should serve your goals and make your life easier, not harder. That’s exactly why I created Foodies with Booties—to help you balance your fitness, nutrition, and lifestyle in a way that works for YOU.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

She Will Make Sure She Is Eating Enough

In another post she reveals some more habits that she wish she knew when she was younger about weight loss. The first is that she would tell herself to eat more. “1200-calorie diets aren’t it. Your body needs fuel to build muscle and lose fat. Starving yourself isn’t the answer,” she says.

She Will Also Choose Weights Over Cardio

Next, she would lift weights over cardio. “I thought cardio would make me ‘toned.’ Nope. Lifting is where the magic happens for real body composition changes,” she continues.

She Will Stick to a Plan

Third, she would tell herself to find a plan and stick to it. “Switching workouts every week won’t get you results. Follow a program for 6-8 weeks, and trust the process,” she says.

RELATED: Nutrition Coach Reveals 7 Calorie Deficit Tips to Help You Lose 20 Pounds

She Will Lift Heavy

Next up, lift heavy. “If you’re breezing through your sets, it’s too easy. Big mistake. 😅 Add weight. You won’t get bulky—you’ll get strong AF and this will make the muscles ‘pop’ underneath the layer of fat,” she writes.

She Will Stop Expecting Overnight Results

And, finally, stop expecting overnight results. “Progress takes time. Show up, stay consistent, and you’ll get there,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Fitness & Workouts

This Coach Transformed Her Body After Stopping These 5 Common Mistakes

Dr_Taylor_Niedermaier12
Leah Groth
By Leah GrothJan 01, 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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 your diet and fitness mistakes keeping you from achieving your body transformation goals? You might be making them and don’t even know it. Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she discusses her own journey and what she has learned along the way. “These mistakes were costing me TIME & progress,” she writes, going on to reveal 5 of them and also revealing what she did instead that helped her shape up fast.

Mistake One: Not Eating Enough

Her first mistake? “Not eating enough,” she reveals in her post. “This is the biggest factor. In order to build muscle, you need to be eating at maintenance or even slightly above/ surplus. Yes, you may gain muscle initially with a deficit, but eating for too long in a deficit does not help build muscle.”

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

Mistake Two: Fasted Workouts

Her second mistake? “Working out fasted,” she writes. “If you work out super early, try having carbs pre-workout to help give you the energy you need. Aim for about 30-45 grams of carbs. I eat a banana & rice cake before my morning workout/ walk since I get up at 4:45.”

Mistake Three: Not Upping Weights

Mistake number 3: This is failing to abide by the principle of progressive overload. “Using the same weights,” she says. “You can’t stay at the same weight forever. Increase the weight, even if you get fewer reps.”

Mistake Four: Not Going Through the Full Range of Motion

Next up, she messed up by only partially doing exercises. “Go through the full range of motion. This is key. Aim for performing exercises slowly, intentionally & focus on going through the whole range of motion,” she says.

Mistake Five: Being Scared of Eating More

Mistake five has to do with diet. “Being scared of eating more. This ties back to number 1, but just try it out. I get it can be scary. I have upped my carbs from 200 to 300 in the past months & I have nothing negative to say. I am eating about 2,300 calories daily & will continue to eat more. From someone who barely ate above 1,400 calories a few years ago, this is huge,” she says.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

What She Did Instead: Amped Up Protein

In another post, she reveals other habits that helped her transform her body. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. 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.

What She Did Instead: Walked More

She also started walking more. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

What She Did Instead: Counted Macros and Ate Whole Foods

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

What She Did Instead: She Slept More

Getting enough rest was also a game-changer. She “slept well” during her fat loss period. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

7 Weight Loss Mistakes: Avoid These!

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https://www.instagram.com/thefitblondeyy/
Leah Groth
By Leah GrothJan 09, 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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Are you ready to make some changes and become the healthiest version of yourself in 2025? It might be time to kick some bad habits, one expert claims. Holland Birkemeyer is a fitness coach who helps “women transform their body with heavy strength training, macros, and easy, high-protein recipes.” In one of her first posts of the year, she reveals three key habits she is changing for the new year. “Things I’m saying no to in 2025,” she writes across the Instagram video. “Here’s the deal… For years, I stuck to routines that worked at the time, but as I’ve learned more about my body and goals, I’ve realized some things needed to shift. So for 2025, I’m making a few changes that just make sense for where I’m at now,” she adds in the post.

She Won’t Be Meal Prepping Once Per Week

The first habit she is ditching? Meal prepping once per week. “I’ve been a one-and-done meal prepper for years, but by Friday, I’m out of food and eating out more than I’d like. In 2025, I’m doubling up and prepping twice a week (Sunday AND Thursday). This way, I’ll have fresh meals all week, and no more scrambling on the weekends,” she writes.

She Won’t Be Waking Up at 4 A.M.

The next habit she left in 2024 is waking up at 4 a.m. “I love an early morning, but doing it every single day has definitely taken a toll. My cycles had shortened to 21-22 days (hello, stress), so I started using a sunrise alarm a few months ago and letting my body wake up naturally. It’s made such a difference—I’m up to 23-24 day cycles now, and I feel way more rested. Working on hormones is my number one goal for my upcoming building phase! So yeah, I’m not setting that 4 a.m. alarm anymore. 😂 I’m naturally waking up at 5-5:30, and that’s good for me!” she says.

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

She Won’t Be Consuming Gluten and Dairy

And finally, she is ditching gluten and dairy. “I’m not perfect—I still love some regular cheese here and there—but staying about 90% gluten- and dairy-free has been a game changer for me. 🙌🏼 My acne has cleared up 😭😭😭 I could cry… seriously… and I feel so much better overall. It’s one of those things that just works for me, so I’m sticking with it!” she writes.

It’s “Okay to Evolve”

“My point? It’s okay to evolve,” she concludes. “Your habits should serve your goals and make your life easier, not harder. That’s exactly why I created Foodies with Booties—to help you balance your fitness, nutrition, and lifestyle in a way that works for YOU.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

She Will Make Sure She Is Eating Enough

In another post she reveals some more habits that she wish she knew when she was younger about weight loss. The first is that she would tell herself to eat more. “1200-calorie diets aren’t it. Your body needs fuel to build muscle and lose fat. Starving yourself isn’t the answer,” she says.

She Will Also Choose Weights Over Cardio

Next, she would lift weights over cardio. “I thought cardio would make me ‘toned.’ Nope. Lifting is where the magic happens for real body composition changes,” she continues.

She Will Stick to a Plan

Third, she would tell herself to find a plan and stick to it. “Switching workouts every week won’t get you results. Follow a program for 6-8 weeks, and trust the process,” she says.

RELATED: Nutrition Coach Reveals 7 Calorie Deficit Tips to Help You Lose 20 Pounds

She Will Lift Heavy

Next up, lift heavy. “If you’re breezing through your sets, it’s too easy. Big mistake. 😅 Add weight. You won’t get bulky—you’ll get strong AF and this will make the muscles ‘pop’ underneath the layer of fat,” she writes.

She Will Stop Expecting Overnight Results

And, finally, stop expecting overnight results. “Progress takes time. Show up, stay consistent, and you’ll get there,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

10 Worst Weight Loss Mistakes Experts Say You Could Make

Leah Groth
By Leah GrothJun 02, 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.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.

1. Going Overboard with Calorie Counting

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

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

Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

Young woman label on pasta package while shopping food in supermarket.Shutterstock

Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

Young woman putting goods on counter in supermarketShutterstock

Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

point of view - closeup feet for asian woman measure weight on scaleShutterstock

Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

Exhausted man resting after joggingShutterstock

One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get Thin Fast” Scams

Lots of colorful pills and capsules for different symptoms. Selective focus, noise. Concept of health and medicineShutterstock

Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Fitness & Workouts

10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Denvyr_Realistic_Fitness_Dietitian9
Christopher Roback
By Christopher RobackNov 21, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach

You've been consistent with your workouts, pushing yourself harder every week. But instead of seeing that lean, defined physique you're after, something feels off. Your clothes fit differently, your muscles look bigger rather than toned, and that coveted athletic look seems further away than ever. These are frustrations realistic fitness dietitianDenvyr sees in her practice every day.

Denvyr knows these struggles intimately. As a former volleyball player who transformed her own relationship with food and exercise, she's experienced the journey firsthand. After overcoming binge eating and studying the science of sustainable body recomposition, she now helps clients build bodies they love without sacrificing their relationship with food. "I've made all these mistakes myself," she reveals, "and that's exactly why I can help others avoid them." Read on to discover the ten most common workout mistakes that could be sabotaging your results, and learn the science-backed solutions that will finally help you achieve that lean, toned look you're after.

Mistake: Obsessing Over Weight Instead of Fat Loss

"Weight can mean many things—muscle mass, water, bone mass, not just fat mass," Denvyr explains in the post. She points out that if you gain a pound of muscle while losing a pound of fat, the scale won't budge, but your body will look leaner and more toned. "Fad diets may help you lose weight quickly, but you're actually losing more muscle than fat mass most of the time," she warns.

Mistake: Eating More Than You Realize

One major reason for unwanted bulk, according to Denvyr, is consuming more calories than your body burns. "When you start training for the first time, hunger increases," she explains. This natural increase in appetite, combined with factors like insufficient sleep and excessive cardio, can lead to unintentional overeating.

Mistake: Skimping on Sleep

"At least seven hours of high quality sleep where you feel rested is the goal," Denvyr emphasizes. She shares from experience: "I have photos of myself where, despite working out so hard, I looked really inflamed and bloated because of poor recovery. Sleep isn't just about rest—it's crucial for achieving that lean look."

RELATED:Woman Lost 180 Pounds (Half Her Body Weight) with These 5 Eating Hacks

Mistake: Getting Your Macros Wrong

"Protein is king for fat loss and looking lean," Denvyr states. She recommends aiming for at least 100 grams of protein daily, eventually working up to one gram per pound of body weight. However, she warns against completely restricting carbs and fats: "I made that mistake before. Although I looked very lean, I was fatigued every single day. My performance was absolutely terrible, and I couldn't function without thinking about food 24/7."

Mistake: Following Random Workouts

Random workouts aren't the answer, says Denvyr. "You should be following a structured training program that helps you progress every week, every month, for years," she emphasizes. "If you're doing random workouts from Instagram or YouTube with very light weights, that's actually an endurance style of training. Your body will quickly adapt, and progress will stall."

Mistake: Ignoring Stress Levels

Denvyr notes that elevated cortisol from lack of sleep, food restriction, or overtraining can create unwanted bulk. "Although exercise can temporarily increase cortisol, it's the chronic elevation that becomes an issue," she explains. "I have definitely had my fair share of experiences with running myself into the ground. This mentality ends up causing us harm because we don't know when to slow down and rest."

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Mistake: Overdoing Cardio

"If you're one of my clients, I only recommend one to three days of cardio max in the week on top of your strength training," Denvyr shares. "If you're adding lots of running and intense HIIT training to your weeks, your body is just trying to keep up with you and make sure you're fed well enough so you can recover."

Mistake: Staying Too Sedentary

For desk job workers, Denvyr recommends adding 2,000-3,000 extra steps daily. "You don't have to walk 30 minutes all at once," she suggests. "I like to walk in the morning, so I do 10 minutes then, 10 minutes after lunch—which can help with digestion and blood sugar balance—and another walk in the evening."

RELATED:Pharmacist Reveals 4 Weight Loss Medications That Cost 80% Less Than Ozempic

Mistake: Relying Only on the Scale

"Make sure you're taking photos of yourself, taking measurements, and paying attention to how different parts of your body are shaping," Denvyr advises. "Maybe your butt is growing. Also, pay attention to the way that you feel. Pay attention to what your body is telling you. The scale is just one small piece of the puzzle."

Mistake: Expecting Overnight Results

"Body recomposition takes time," Denvyr emphasizes. "This way of training allows you to have food freedom. You're able to eat the foods that you love in a mindful way, and you're getting stronger. You're appreciating your body more, you're feeling good in your body. When you start paying attention to progress beyond just body aesthetics, that's when you truly become fit for life." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

This Fitness Expert Reveals 7 Hidden Weight Loss Mistakes You Need to Stop Doing Right Now

Will Tennyson
Copyright Will Tennyson/YouTube/Shutterstock
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

We all have that one friend who spends hours in the gym and claims to eat the perfect diet, yet still can't lose weight. Maybe you're that friend. While you might blame genetics, Will Tennyson, a fitness enthusiast, and YouTube star with over 3 million subscribers, has news for you: "Getting in the best shape of your life and being the best version of yourself is not one of them." Read on to discover the hidden mistakes that could be sabotaging your weight loss journey—and learn exactly how to fix them.

Mistake #1: Trusting 'Healthy' Labels Without Checking Facts

"The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits," says WebMD. Will demonstrates this in his post with the muffin trap: "People see muffins as a light snack or a side for some reason, but there are more calories in muffins than there are in actual McMuffins." A standard blueberry muffin packs around 430 calories—more than a sausage McMuffin. Adding a "simple" caramel latte brings another 290 calories and 40g of sugar.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Mistake #2: Ignoring Portion Sizes

WebMD emphasizes that "Food servings have grown larger and larger over the years." They recommend specific portion guidelines: "A cup of fruit should be no larger than your fist, an ounce of cheese is about the same as the size of your thumb from base to tip, and 3 ounces of meat, fish, or poultry is about the size of your palm." Will adds that even healthy foods can become problematic when portions aren't controlled.

Mistake #3: Drinking Your Calories

"While they are convenient and simple, they pack a lot of calories—200 calories for one cup," Will notes about smoothies. WebMD advises to "avoid 'empty calories'" and "steer clear of sugar-containing sodas and fruit drinks." Will emphasizes, "Some things in life are not about getting things down easy."

Mistake #4: Falling for the 'Natural' Food Trap

"Fresh fruits are always better than their dried counterparts," Will warns. He demonstrates how dried mango contains 140 calories in just a quarter cup. "It's just like your fruit steps into an ice bath. It just shrives up—a lot less volume for the amount of calories. This is practically candy. It's super addicting, and you think it's healthy because it's fruit? No, put it back."

RELATED:7 Budget Protein Foods This Chef Always Buys at Costco

Mistake #5: Assuming All Salads Are Diet-Friendly

"Just because it's on a bed of lettuce doesn't mean it's good," Will cautions about his 700-calorie "healthy" salad. WebMD suggests to "Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods." Will adds humorously, "Salads are great if you're hungry and you want to stay that way."

Mistake #6: Going Through the Motions at the Gym

"Just being here isn't enough," Will states. While WebMD recommends "Exercise at least 150 minutes each week," Will emphasizes quality: "Every single set should be pretty close to failure, like RPE 8 and above. If you're not going that hard, there's really no point." He adds, "Don't be a Tommy texter. Use this time for you. You're literally in here for 45 minutes to one hour. Use this time to invest into yourself."

Mistake #7: Misunderstanding 'Healthy' Snacks

Will demonstrates how trail mix can be deceiving: "I usually find trail mix to be just an inconvenient way to eat M&Ms. You throw on a season of Young and the Restless, I could go through that bag two times over... before you know it, you're a thousand calories deep in trail mix." WebMD suggests healthier alternatives: "Snack on berries. Dark berries are rich in healthy antioxidants. They're also low in calories and fat and high in fiber."

RELATED:Fitness Skeptic Walked 90 Days to Get Back in Shape

Final Word

"There is so much information out there," Will concludes, "and it is really hard to pick what information to actually trust. But I will say this: when it comes to nutrition, find your calories, hit your protein. When it comes to your fitness, lift some weights and get moving. But whatever you do, give it your all. And the secret to life is having balance in whatever you do. And when you have that, you're pretty much unstoppable." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Mom Lost 60 Pounds and Shares 6 Bits of “Brutal Honesty”

theemilychristensen
Copyright theemilychristensen/Instagram
Leah Groth
By Leah GrothJan 22, 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 curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. 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 Protein Mistakes Preventing You From Losing Weight

Cherisse Kozloski cherisse_rykercoaching
Copyright cherisse_rykercoaching/Instagram
Leah Groth
By Leah GrothJan 21, 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 on a high-protein diet for fat loss but can’t seem to lose weight? You could be making a common mistake, according to an expert. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new post, she discusses some slip-ups that many seem to be making. Most women eating a high protein diet but not losing fat are making these common mistakes,” she writes. “Are these mistakes stopping your progress?”

Mistake 1: You Aren’t Counting Calories

The first mistake? “Not paying attention to your overall calories,” she reveals. “Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus.”

Solution: Measure or Weigh Your Food

How can you correct this? “Weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is,” she suggests.

Mistake 2: Choosing Food Labeled “High Protein

The second mistake people make? “Choosing foods labeled as ‘high protein’” she says. “Many foods labeled ‘high protein’ actually aren’t.”

Solution: Calculate Yourself

Her solution? Do your own calculations. “Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein,” she says.

Mistake 3: Skipping Healthy Fats

Mistake three has to do with going too low-fat. “Skipping healthy fats,” she says. “Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.”

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

Solution: Eat Healthy Fats

The solution is simple. “Add fats into your diet like avocado, olive oil, and nuts,” she says. “But remember they are calorie dense so be mindful of how much you’re consuming.”

Mistake 4: Eating too Many Processed Foods

The fourth and final mistake? Just because something is high in protein doesn’t mean it’s good for you. “Eating too many processed foods,” is a no-no. “Protein bars and shakes are convenient but often packed with sugar and additives,” she says.

Solution: Eat Whole Food Protein Sources

Instead, stay away from packaged foods and shop the grocery store's perimeter. “Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

Coach Lost 20 Pounds by Doing These 5 Things

Dylan Hornof dylanjfit
Copyright dylanjfit/Instagram
Leah Groth
By Leah GrothJan 21, 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 just getting started on your weight loss journey and are overwhelmed by all the advice you are getting? According to one expert, there is a simple, foolproof approach. Dylan Hornof is a personal trainer and fitness coach who transformed her body and helps others do the same. In a new social media post, she reveals that a handful of habits were instrumental in her weight loss. “5 things I’ve done to lose 20lbs and keep it off for years,” she writes in the post.

Drinking Less Alcohol

You might consider putting down the bottle if you are drinking your calories. Dylan reveals that drinking less helped her lose more weight. “I worked through my relationship with alcohol - I had to break the habit of drinking multiple days on the weekend,” she said. There is another non-weight-related benefit. “This helped me lose lbs and lower a lot of inflammation in my body and face)” she says.

Walking More

Dylan also recommends walking. “A walk a day (move your body more) it’s that simple. We are not meant to sit all day. Outside, on a treadmill - get your steps in!” she says. How much should you walk for weight loss, according to science? A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eating Consistently

It can be tempting to starve yourself to lose weight. However, Dylan points out that you need to fuel your body. “Ate MORE food consistently. Hear me out - when you’re eating 1,200 calories and falling off all the time you’re not going see results. Up your calories and find consistency with your food,” she says.

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

Strength Training with Purpose

Dylan points out that you should focus on quality over quantity in your strength training workout. “I train with purpose. My weight lifting is intentional - I push myself and challenge myself with the weights I use,” she says.

Focusing on Whole Foods

And finally, she cleaned up her diet. “I stopped hitting my macros with whatever food I could fit in. I choose to eat 90% whole foods everyday (I do believe in balance and I am a huge foodie - you CAN fit ‘fun’ foods in) but focusing on more clean foods helped me feel less ‘puffy’.” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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