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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.

8 Fat Loss Mistakes a Fitness Trainer Wishes She Knew Sooner

Avoid these common errors for sustainable weight loss success.

Christopher Roback
By Christopher RobackMar 31, 2025
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
Cori Lefkowith Redefining Strength
Stop Making These 5 Protein Mistakes That Sabotage Your Body, Says Nutritionist
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
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
Fitness & Workouts

We've all fallen into the trap of seeking the "perfect" diet or exercise plan, only to find ourselves frustrated when results don't materialize. Cori Lefkowith, founder of Redefining Strength and fitness expert with over 800,000 YouTube subscribers, has been there too. Through years of experience, she's identified key mistakes that held back her progress and that of countless clients. "The real secret to results is to be Goldilocks and look for that thing that's just right," says Cori. Her insights could save you months of wasted effort on your fitness journey - read on to discover the weight loss mistakes she wishes she'd avoided sooner.

1. Fighting Cravings Too Hard

One of the biggest mistakes is constantly battling against food cravings. "Sometimes it's better to give in to cravings than fight them," Cori explains in her post. When we deplete our self-control by constantly restricting, we often end up overeating later. "Sometimes indulging is what we need to stay consistent, find that lifestyle balance and stay on track longer," she adds.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

2. Avoiding "Unhealthy" Substitutes

Demonizing diet drinks and other substitute products can actually work against you. Cori advises, "Drink your diet drink. Fake sweeteners have become super demonized and while the data really doesn't support that demonization." She believes that "having that diet soda may actually help you stay more consistent and be healthier overall" by satisfying cravings without derailing your entire plan.

3. Cutting Out Restaurant Meals

Trying to be perfect by avoiding restaurants altogether is unsustainable. "Often when we start a new diet, we avoid going out because it isn't as easy to stay on track. But this can also backfire and make us feel like we're that person always on a diet," Cori points out. Instead, she recommends planning meals out and working them into your routine for better long-term adherence.

4. Expecting Fast Results Without Sacrifice

Many people want quick transformations without the necessary commitment. "If you want fast results, you better be ready to sacrifice," Cori states bluntly. "The faster we want results, the more we have to be really dedicated and perfect in those changes, especially to start." Understanding this reality from the beginning helps set proper expectations.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

5. Not Recognizing Your Starting Point

Not acknowledging how long you've struggled affects your journey. "The longer you've struggled, the longer your struggle," Cori admits. Someone who just gained weight recently will see faster results than someone who's carried extra weight for years. "The longer you've had the weight on, the less you're familiar with what you need to do, the harder it will be to really get the ball rolling," she explains.

6. Getting Caught in the Guilt Cycle

Feeling guilty about imperfections can be more damaging than the slip-ups themselves. "Stop feeling guilty," Cori emphasizes. "We're human. We're never going to be perfect." This guilt often leads to days of poor choices, whereas accepting occasional mishaps allows you to move forward more effectively. "It's the guilt that changes our habits and mindsets for days after that actually adds up," she notes.

7. Making Workouts Longer Instead of Better

Many people mistakenly focus on workout duration rather than quality. "Stop just exercising for longer. Focus on making your workouts longer is a waste of time, period," Cori asserts. Excessive exercise can trigger hormonal issues and metabolic adaptations that actually hinder weight loss. Using your limited training time wisely is far more effective.

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

8. Turning Strength Workouts Into Cardio Sessions

Avoiding proper rest during strength training is counterproductive. "Don't turn your strength workouts into just cardio," warns Cori. "Too often we seek to just feel work from our workouts. To be tired and burn a ton of calories." This approach can prevent muscle building and actually make you look less toned. "When you do strength work, don't fear rest. Don't feel like you have to be destroyed or out of breath every single workout," she advises.

9. Seeking Perfection Over Consistency

Striving for the perfect plan often leads to failure. Cori believes finding your personal balance is critical: "We need to find that combination of what's right and what we can do consistently. That sweet spot is where the magic happens." Creating a sustainable approach based on your individual needs leads to better long-term results than following someone else's "perfect" program.

10. Making Too Many Changes At Once

Attempting to overhaul your entire lifestyle immediately sets you up for burnout. "Results really come from 1% improvements and meeting ourselves where we're at," Cori concludes. Small, manageable changes that you can maintain consistently will always outperform dramatic but unsustainable transformations. Focus on gradual progress rather than overnight perfection. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

8 Fat Loss Mistakes to Avoid

Cori Lefkowith Redefining Strength
Stop Making These 5 Protein Mistakes That Sabotage Your Body, Says Nutritionist
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
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
✓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've all fallen into the trap of seeking the "perfect" diet or exercise plan, only to find ourselves frustrated when results don't materialize. Cori Lefkowith, founder of Redefining Strength and fitness expert with over 800,000 YouTube subscribers, has been there too. Through years of experience, she's identified key mistakes that held back her progress and that of countless clients. "The real secret to results is to be Goldilocks and look for that thing that's just right," says Cori. Her insights could save you months of wasted effort on your fitness journey - read on to discover the weight loss mistakes she wishes she'd avoided sooner.

1. Fighting Cravings Too Hard

One of the biggest mistakes is constantly battling against food cravings. "Sometimes it's better to give in to cravings than fight them," Cori explains in her post. When we deplete our self-control by constantly restricting, we often end up overeating later. "Sometimes indulging is what we need to stay consistent, find that lifestyle balance and stay on track longer," she adds.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

2. Avoiding "Unhealthy" Substitutes

Demonizing diet drinks and other substitute products can actually work against you. Cori advises, "Drink your diet drink. Fake sweeteners have become super demonized and while the data really doesn't support that demonization." She believes that "having that diet soda may actually help you stay more consistent and be healthier overall" by satisfying cravings without derailing your entire plan.

3. Cutting Out Restaurant Meals

Trying to be perfect by avoiding restaurants altogether is unsustainable. "Often when we start a new diet, we avoid going out because it isn't as easy to stay on track. But this can also backfire and make us feel like we're that person always on a diet," Cori points out. Instead, she recommends planning meals out and working them into your routine for better long-term adherence.

4. Expecting Fast Results Without Sacrifice

Many people want quick transformations without the necessary commitment. "If you want fast results, you better be ready to sacrifice," Cori states bluntly. "The faster we want results, the more we have to be really dedicated and perfect in those changes, especially to start." Understanding this reality from the beginning helps set proper expectations.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

5. Not Recognizing Your Starting Point

Not acknowledging how long you've struggled affects your journey. "The longer you've struggled, the longer your struggle," Cori admits. Someone who just gained weight recently will see faster results than someone who's carried extra weight for years. "The longer you've had the weight on, the less you're familiar with what you need to do, the harder it will be to really get the ball rolling," she explains.

6. Getting Caught in the Guilt Cycle

Feeling guilty about imperfections can be more damaging than the slip-ups themselves. "Stop feeling guilty," Cori emphasizes. "We're human. We're never going to be perfect." This guilt often leads to days of poor choices, whereas accepting occasional mishaps allows you to move forward more effectively. "It's the guilt that changes our habits and mindsets for days after that actually adds up," she notes.

7. Making Workouts Longer Instead of Better

Many people mistakenly focus on workout duration rather than quality. "Stop just exercising for longer. Focus on making your workouts longer is a waste of time, period," Cori asserts. Excessive exercise can trigger hormonal issues and metabolic adaptations that actually hinder weight loss. Using your limited training time wisely is far more effective.

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

8. Turning Strength Workouts Into Cardio Sessions

Avoiding proper rest during strength training is counterproductive. "Don't turn your strength workouts into just cardio," warns Cori. "Too often we seek to just feel work from our workouts. To be tired and burn a ton of calories." This approach can prevent muscle building and actually make you look less toned. "When you do strength work, don't fear rest. Don't feel like you have to be destroyed or out of breath every single workout," she advises.

9. Seeking Perfection Over Consistency

Striving for the perfect plan often leads to failure. Cori believes finding your personal balance is critical: "We need to find that combination of what's right and what we can do consistently. That sweet spot is where the magic happens." Creating a sustainable approach based on your individual needs leads to better long-term results than following someone else's "perfect" program.

10. Making Too Many Changes At Once

Attempting to overhaul your entire lifestyle immediately sets you up for burnout. "Results really come from 1% improvements and meeting ourselves where we're at," Cori concludes. Small, manageable changes that you can maintain consistently will always outperform dramatic but unsustainable transformations. Focus on gradual progress rather than overnight perfection. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

Kim Schlag kimschlagfitness
Copyright kimschlagfitness/Instagram
Leah Groth
By Leah GrothFeb 05, 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 struggling to lose weight? You might be making a mistake that is getting in the way of your progress, according to an expert. Kim Schlag is a midlife and menopause fitness specialist who helps clients achieve their weight loss goals. In a new post, she discusses the main ways people complicate weight loss and reveals what to do about it. “Ways you are making weight loss harder than it needs to be,” she writes. “Want weight loss that’s less complicated?” she asks, going into revealing the answers.

Stop Playing “Macro Tetris"

The first way you may be overcomplicating weight loss is by spending too much time calculating marcos. “Stop playing macro Tetris because research indicates that when calories and protein are equal you can lose weight just as well with a lower fat/higher carb diet as you can with a lower carb/higher fat diet,” she says.

Instead, Keep It Simple

What should you do instead? “So keep it simple,” she responds. “Track your calories and protein and then let carbs and don’t worry about tracking carbs and fat.”

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

Don’t Make Spontaneous Decision

“Do you make your most important work decisions for big projects shooting from the hip? Likely you strategize & plan ahead. Do the same with the project of losing weight,” she says. “Deciding as you go what to eat complicates the process and sets you up for success at hitting your deficit calories and protein target.”

Instead, Try Meal Planning

One great way to do this is meal planning. “My most successful Fitter After 40 members & 1-1 online clients PRELOG THEIR MEALS the night before,” she says.

Eating Out Multiple Times a Week

And, the third mistake you might be making? “Eating out multiple times a week if you’re struggling to stay in your deficit calories is like going to Target & Home Goods many times per week when you’re struggling to keep to your budget,” she says.

Instead, Eat Out in a Defiicit or Eat More Meals at Home

“The calories add up fast eating out,” she says. “Way more butter and & oil hidden in there, outrageous portion sizes, and the easy-to-add-on bread, appetizers, dessert & drinks. Eating out in a deficit is a skill that takes practice to learn, and if you haven’t mastered your deficit calories in your home setting, you will likely struggle even more with take-out or restaurant meals. Prep & eat more meals at home.”

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

Finally, Eat the Same Meals Deal

She offers an extra mistake. “Bonus way you’re making weight loss harder than it needs to be: you’re coming up with different meals every day. Girl, put those meals on repeat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Macro Tracking Mistakes Sabotaging Your Weight Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 16, 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:
Are you struggling to lose weight even though you are tracking your macros? You might be making mistakes that are sabotaging your goals. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she asks: “Are these 8 macro tracking mistakes sabotaging your fitness journey results? Are these mistakes keeping you stuck in your fitness journey? She then goes on to “break down some common mistakes and how to fix them.”


Setting Calories Too Low

You might be underestimating how many calories you need. “Setting calories too low” is the first macro mistake she tackles. “This can lower your energy levels, reduce your metabolism, and leave you feeling exhausted—and it’s not sustainable!” she writes.

Expecting to Lose One to Two Pounds of Fat Per Week

Next, adjust weight loss expectations. “Expecting 1-2 lbs of fat loss every week” is the second mistake. “Weight fluctuates due to factors like water retention and your menstrual cycle. Be patient and trust the process,” she suggests.

Eating Back Calories Burned During Exercise

Just because you burned calories during a workout doesn’t give you the excuse to replace them. “Eating back calories burned during exercise” is mistake three. “Remember, most apps already include your activity level when calculating your calorie budget—don’t double dip!”

Not Weighing Food

You might think your portion sizes are correct, but you won't know for sure unless you are weighing or measuring your food. “Eyeballing portions instead of using a scale” is mistake four. “Using cups or tablespoons instead of a scale can lead to big inaccuracies. Invest in a food scale for precision,” she says.

Quitting Tracking Once You Reach Your Goal

“Thinking tracking ends when you reach your goal” is another common mistake people make, she says. “Maintenance also requires mindfulness and consistency. Keep an eye on your intake to maintain your progress.”

Hyper-Focusing on Macro Percentages

Number six? “Hyper-focusing on macro percentages,” she says. “This adds unnecessary stress. Instead, prioritize total calories, protein, and fiber for better results.”

Giving Up After One “Off-Plan” Meal

Don’t give up even when you slip up. “Stopping tracking after one ‘off-plan’ meal” is mistake seven. “Consistency matters more than perfection! Don’t let one indulgence derail your efforts,” she says.

Focusing on Weight Loss, Not Muscle Growth

Her last mistake? “Focusing only on calorie deficits instead of building muscle,” she says. “Many women don’t need to lose weight—they need to build muscle! You can’t do this in a deep calorie deficit with excessive cardio.”

A Few Pro Tips

She concludes with “some actionable tips for success.”

  • Use a food scale to measure portions accurately.
  • Focus on hitting your daily protein and fiber goals.
  • Be consistent, even on imperfect days.

Shift your mindset from just “losing weight” to building strength and muscle. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Denvyr_Realistic_Fitness_Dietitian9
Copyright denvyr/Instagram
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

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 Coach Transformed Her Body After Stopping These 5 Common Mistakes

Dr_Taylor_Niedermaier12
Copyright tayruns26.2/YouTube
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
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 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.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
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
✓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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

Shutterstock

There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

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

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” 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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