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8 Mistakes That Sabotaged My Weight Loss For Years

Avoid these pitfalls and jumpstart your journey.

Juliana Crispo

Are you trying to lose weight but not finding much success? It’s possible you are making a common mistake. Juliana Crispo is a mom of 2 kids 3 and under, a Lifetime Natural Pro Bikini Champion in 2 Federations, and a former successful Silicon Valley-based tech executive and entrepreneur.
”Today, we're talking about weight loss myths. I'm someone that has made every single one of these mistakes,” she says. β€œThese are mistakes that I made for years on my fitness journey.”


Mistake 1: Only Exercising

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β€œMistake number one, I thought for the longest time that exercise was the key to fat loss,” she says. β€œWhat I would do is I would go to the gym, I'd get on a cardio machine, I'd screw around with some weights, and then I'd go home, and I would just eat like I normally did, but I would also overcompensate because I was hungry from all that cardio. Cardio just makes me ravenous.”

She Walks

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Now, she avoids intense cardio. β€œThis is why now my main source of cardio is just walking 8,000 to 10,000 steps a day because it doesn't make me very hungry,” she explains.

Mistake 2: Not Getting Into a Calorie Deficit

β€œAlso, when I'm just getting into a new weight loss phase, I prioritize getting my calorie deficit down first,” she says. β€œI'll take one, up to two weeks just to master my calorie deficit before I even touch exercise. The reality is you don't even need exercise to lose fat. Just eat in a calorie deficit.”

Also, Make Sure to Strength Train

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Don’t Overlook Strength Training. Cardio activity is just a tool to make it go faster, and strength training is what gives your body shape so you don't get skinny fat.

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

Mistake 3: Relying on Intuitive Eating

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Her third mistake? β€œI believed intuitive eating would work for me,” she says. β€œIntuitive eating is a way of eating popularized by this book, and it took off in the height of diet culture because so many people have had horrible experiences with dieting.” She explains that in the boo, there are ten principles of intuitive eating, β€œbut the general gist is to be mindful and eat when you're hungry and stop when you're full.”

Lots of Influencers Rely on Intuitive Eating

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β€œMany fitness influencers to this day talk about intuitive eating as a good approach to weight loss. For example, one of the first fitness influencers I ever followed was Buff Bunny, and she posted a video called This Diet Worked for Me. In this video, she talks about how she used intuitive eating to lose weight because you don't have to track anything.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

It’s Not Great for Fat Loss

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However, there is a β€œflip side,” she points out. And that is, many people maintain intuitive eating, which isn’t great for fat loss. β€œFor the longest period of time, I felt like something was wrong with me because I couldn't just listen to my body. It wasn't until I started tracking and weighing my food that I really started to learn putting a meal together with enough protein, carbs, and fats really makes me feel full, and then I'm able to do other things besides focus on food for a solid three to four hours. It was great.”

Mistake 4: Fear of Tracking Calories

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Her next mistake? β€œI was afraid of tracking calories and weighing my food,” she says. For example, chicken and broccoli can help you gain weight, but if you eat too much of it, you will gain weight. You can benchmark your progress with this useful Lean Body Mass Calculator.

You Can Gain Weight From Healthy Food

β€œI got chubbier from eating chicken and broccoli because I felt so deprived of the foods I really loved,” she says. β€œWhile trying to eat clean with this chicken and broccoli diet, I would binge on foods I actually craved late at night.”

Portion Size Matters

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β€œHowever, had I invested time upfront in just learning from tracking and weighing my food, I could have learned that there's no such thing as unhealthy or bad foods,” she says. The important thing is focusing on β€œhealthy portion sizes, and so I could still enjoy all the things I love in moderation on my weight loss journey without creating these fear foods of anything that fell outside of my chicken and broccoli meal plan,” she says.

RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet

You Won’t Have to Track and Weigh Food Forever

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β€œYou don't have to track and weigh your food forever. Even a lot of fitness influencers say they'll go from periods of intuitive eating where they just listen to their body a little bit, and then when they start to get a little bit more fluffy, they'll bring it in, they'll start tracking and weighing their food. Again, it's not about being married to your food scale or MyFitnessPal. It's about learning and then unlearning along your journey.”

Mistake 5: Not Understanding Macros

Mistake 5? β€œI didn't understand how to allocate macros when I was in my dieting phase,” she says. β€œMany of you know macros are just protein, carbs, and fats. They serve different purposes to nourish your body. At the end of the day, the only thing that matters is being in a calorie deficit.”

Make Sure to Fill Up

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β€œHowever, the key to sustaining a calorie deficit is just don't get hungry. That's the name of the game. Don't get hungry. As soon as you get hungry, all bets are off. The little hangry monster comes out, and it's just, it's just bad.”

Pay Attention to Your Macro Breakdown

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β€œHaving a general idea of the macronutrient distribution you're consuming is very important to make sure that you stay feeling full, and if you stay full, you're more likely to adhere to your calorie deficit,” she says. β€œA macro breakdown that works for me to keep staying full, feeling satiated, and adhering to my calorie deficit is having about 30% of my calorie deficit coming from protein, 30% coming from fat, and about 40% coming from carbohydrates.”

RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks

If You Don’t, You Could End Up Binging

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β€œWhat happens if I'm not in the ballpark generally of hitting these macros over a period of a few days is on like day three, I'll start to get really hungry, and then all of a sudden I find myself like wandering into a seven 11 and just buying donuts and eating them, and I don't know what happened.”

Mistake 6: Overcompensating

The next mistake is β€œhuge,” she says. β€œI would try to overcompensate when I had one of my 7-Eleven freakouts. This was mainly more so in my bikini competitor days because you had to be so black and white about your diet. What would happen is when I messed up somehow, I just like ate a donut or three, I would try and overcompensate the next day by doing more cardio or trying to eat fewer carbs and fats, and this was just a recipe for this horrible cycle of binging and over-exercising and feeling horrible, and that's just no way to live.”

Don’t Fall Into the β€œBinge and Restrict” Cycle

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β€œNow, if that happens and I overeat on my diet for the day, I just stick to what I would normally eat on my daily diet, almost as if that 7-Eleven incident never happened. I just learn from it, and I move on. So whatever you do, if you ever have a mess up in your diet, don't ever, ever, ever try and overcompensate by doing more cardio or eating less. Just eat as if you would normally eat so that you don't fall into any binge and restrict cycle,” she suggests.

Mistake 7: Fear of Building Muscle

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Her next mistake? β€œI was afraid of building muscle,” she says. She explains that building muscle is great because β€œthe more mass and the more muscle that I have, the more I weigh, the more I can eat and not gain too much fat,” she says.

RELATED: What Would Happen to Your Body if You Only Ate Eggs for 30 Days

You Can Reshape Your Body with Exercise and Nutrition

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β€œIt took me years of focused effort in the gym and being methodical about my nutrition to put on the muscle mass I was able to achieve here. The cool thing I've learned through bodybuilding is that you can use training to emphasize certain parts of your body and de-emphasize others,” she says. β€œYou can literally reshape your body with the right training and nutrition, and that's what I love so much about lifting weights.”

Mistake 8: Not Stacking Habits

β€œIf I were to stack priorities when it comes to actually losing fat, it would go like this. Very foundational sleep. Get your sleep in order. Second thing, get your calorie deficit in order. Third thing, do some strength training. Focus on maintaining as much muscle mass as you have, and then maybe consider adding in some cardio,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
βœ“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.

When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.


I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first clientβ€”when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop thereβ€”these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

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After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

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The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

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They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

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I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

πŸ’ͺπŸ”₯Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

βœ“Evidence-Based

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

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

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

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


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

The Weight Loss Industry's Billion-Dollar Mistake

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

The Hidden Reason You Can't Stop Eating

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

Why Your Body Fights Against Weight Loss

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

The Truth About Constant Hunger

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

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

The Three Keys to Natural Weight Loss

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

Why Quick-Fix Diets Make Everything Worse

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

The Simple Changes That Transform Your Body

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

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

How to Break Free from Food Guilt

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

The Science-Backed Results

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

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

Your Path to Sustainable Weight Loss

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

FACT CHECKED BY Christopher Roback
βœ“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 β€œHuge Mistake”

@kikivirk

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β€œI 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

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After a month-and-a-half, she didn't feel like she'd lost any weight. β€œI 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 β€œWeight Plateaus” and β€œFelt So Hungry and Fatigued”

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

Her Fat Began to β€œMelt Off” When She Started Strength Training

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β€œLiterally, 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

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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

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β€œWhat she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. β€œIntense 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 β€œincreasing 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, β€œfat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

πŸ’ͺπŸ”₯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.

βœ“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 but aren’t sure where to start? Danni Renn is a social media influencer and weight loss warrior who lost a whopping 22 pounds in 12 weeks by making a few changes to her routine. In a recent viral video, she details exactly how she did it. At her heaviest, β€œI wasn't ever truly happy with the way I looked, but one day I didn't recognize my body. My usual sizes didn't fit me anymore, so I got more and more frustrated at myself for letting it get to this point,” she says at the start of the clip. Now, she is 22 pounds lighter and β€œhealthiest I've ever felt in my life,” she says.


First, I Looked at Why Most Diets Failed

Danni underlines the importance of looking at why most diets fail β€œrather than jumping straight into what exercises to do or meal planning for the week,” she says in the post. β€œYour experience may be different from mine, but I always failed my diets when I gave into β€˜bad’ food, like sugary snacks, bubble tea, chips, anything. When you indulge in bad food, usually it feels pretty good at first, but then it follows with this chain of emotions that you usually bring upon yourself, like self-pity, guilt, disappointment, and even self-forgiveness.”

I Realized That I Was Setting Myself Up for Disappointment

β€œWhen you start a diet, usually either consciously or subconsciously, you have an idea of what foods you should be saying no to, and usually those are the foods that you really enjoy. So, a diet for me was always a constant test of my willpower not to eat those delicious foods, but the longer I go without the food that makes me happy, the less happy I'll feel for one. Maybe one day I will crave it a lot and then give in, therefore failing my diet. You get the wave of emotions, the cycle repeats, but then your patience starts to run thin for yourself,” she says.

RELATED:Pauline Perina in 2-Piece Exercise Clothes Shares β€œFull Body Circuit” Workout

She Discovered Ways to Ease Herself Into Weight Loss

β€œHow do we stop food from calling our name on our weakest day? Since when did food become a hundred percent no bad food and a hundred percent food straight from the ground? How do we not get tempted by all the food around us?” she asks.

β€œNow that I'm on the other side, I recognize how those internal conversations kept me and potentially many others in a very vicious loop. So in today's video, I'm gonna be sharing my tips to ease yourself into your weight loss journey and lead this healthy and balanced lifestyle that everybody talks about,” she says.

The Emotional Eating Trap

β€œOne of the biggest challenges that I didn't know I needed to face at the start of this weight loss journey is actually emotional eating,” she reveals. β€œI tend to turn to food when I'm feeling stressed, accomplished in need of comfort, or even when I'm bored. And while there's nothing inherently wrong with enjoying food, it can become a problem when it becomes a coping mechanism. Breaking out of this has been difficult, and it's taken a lot of mental fortitude to overcome my dependence on food to feel good. I thought that if I could stop the cycle of cravings and just break that entirely, then maybe I can actually be successful at my diet for once.”

However, she discovered the book Breaking Free From Emotional Eating and learned β€œpractical tips and strategies for overcoming emotional eating,” she says. β€œI love that the tips are all taught through the experiences and reflections of people who are also going through the same struggles. One of the most important things I've learned is to stop using food as a reward,” she said. β€œSomething else I've realized is that if I stop putting my favorite foods on a pedestal, I actually end up thinking about it less and therefore craving it less,” she continues. β€œAnother strategy has been to practice mindfulness and self-awareness when it comes to my eating habits and my emotions.”

Why Insulin Matters

β€œWhen dieting, I always focused on cutting calories and increasing my cardio, but I realized that there's another really important factor to consider, and that is insulin,” she says. β€œInsulin is a hormone that helps our bodies to store energy from the food that we eat. When we eat, our bodies release insulin to help move that energy into ourselves. But if our bodies are constantly bombarded with food, our insulin levels can remain elevated, which can make it harder for us to burn fat or enter the burning zone.” In order to avoid this, she recommends staying away from carb-heavy meals β€œthat can spike your insulin and then cause a sugar crash or a food coma,” and sticking to nutrient-dense foods β€œthat will keep your insulin low and steady.”

Intermittent Fasting

β€œThe idea of restricting myself and calorie counting just seems so exhausting for one and unsustainable. I just wanted to eat whatever I wanted and still be skinny. And that leads us to our next tip, which is intermittent fasting,” she says. β€œI think some people might view intermittent fasting as some sort of diet that's on the same playing field as these diets, but it's more of a long-term diet that doesn't actually limit the amount of food or the types of foods that you can have. Instead, it's just a little bit more restrictive in terms of when you can eat.”

She explains that she can still eat what she wants, but just between a specific window of the day. Her window is between 12:00 PM and 8:00 PM. β€œThe idea is to limit the amount of time that your body is producing insulin. To be honest, at first, I was skeptical after understanding a little bit more about insulin. It sort of makes sense to keep it around only for a portion of the day rather than sporadically throughout the day by sticking to my eating window and allowing myself to eat whatever I wanted. Within that timeframe, I found that I was able to satisfy my cravings in moderation without feeling deprived. And because I was only eating during a limited window of time, I found that I wasn't constantly thinking about food,” she points out. β€œIntermittent fasting has truly been a game changer for me. You can eat the same thing, but if you just timed it differently, it could be the difference between you continuing to put on weight or losing weight.”

RELATED:8 Ways Protein Burns Stubborn Belly Fat

Nutrition vs Calories

She also recommends putting a stronger focus on the nutritional value of food over the numerical value of food, like calories. β€œCalorie counting is a very easy and common way of tracking the amount of food that you've had,” she says. However, β€œnot all calories are made equal, so it can be misleading. If you just relied on the number to determine what you can and can't eat, especially when we are busy and on the go, I feel like it's quite easy to lose sight and pick convenience over health.”

For example, fast food may be in your calorie range, but it isn’t nourishing your body the same as healthy food. She recommends β€œpaying more attention to things like fiber, protein, healthy fats, and generally making sure that you're getting a good balance of everything is much more sustainable and important for your long-term health. The great thing about this method is that it allows for so much flexibility and variety in your diet. You can still have fast food, just have it in moderation, but more importantly, focus on things that will make you feel your best.”

Show Up For Yourself

β€œOne thing that has been key to my weight loss journey is the art of showing up and the power of a routine. When we make healthy habits part of our routine, it's more likely to stick with us over the long term,” she says. β€œOf course, building a routine is easy. It takes time and effort to build new habits, and sometimes, we are gonna fall back into our old patterns. And that's why I've found this book, Atomic Habits, by James Clear, to be incredibly helpful. Clear's approach to habit formation emphasizes the importance of small incremental changes that will add up over time.”

Hit the Gym

Her next goal is to β€œsimply walk up to the gym,” she says. Just get there. That's my next goal. The point is not to look too far ahead; just focus on what's next that will help you get to where you need to be,” she says. β€œCan you imagine the amount of progress you'll make in anything that you do if you just mastered the art of showing up and the power of a routine?” I am up for making better decisions.

RELATED:7 Foods That Make Your Body Burn Fat More Efficiently

These Steps Will Help You Move Forward

β€œI hope that these tips are helpful for you and that you feel inspired and motivated for your weight loss journey. It will take some time, but if you implement each of these steps and get good at them, you are moving forward with the best mindset possible and the best environment for you to thrive without your cravings holding you back,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
βœ“Evidence-Based

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

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

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

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to β€œinspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. β€œTop 10 non-negotiables for fat loss after 40,” she writes. β€œIt won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. β€œCreate a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. β€œEat 25-30g of protein at every meal,” she says. 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.

Track Food

Next, make sure you are keeping track of everything you eat. β€œTrack your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. β€œLift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walk Up to 10,000 Steps Per Day

Next, get your steps in. β€œGet 8-10k steps per dayβ€”add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. β€œChoose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. β€œDrink half your body weight (lbs) in ounces of waterβ€”I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. β€œSTOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. β€œLimit alcoholβ€”this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. β€œSTOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. β€œThis is a lifestyle, NOT a diet. A few β€˜bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plansβ€”that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram

Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a β€œrelatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. β€œWhy is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. β€œNGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. β€œIt was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: β€œSlow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. β€œBut make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

β€œThese are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. β€œI'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. β€œI freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. β€œSubway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

β€œHalf bag of Miss Vickie’s jalapeΓ±o chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a β€œChick-Fil-A hack you’ve been searching for,” she writes. β€œThis isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. β€œBuffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? β€œThis client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an β€œIn-N-Out hack you’ve been searching for,” she writes. β€œOrder the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can β€œstay full for hours with this Starbucks hack,” she continues. β€œI love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee πŸ˜‰ I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amanda Borchardt conquering_cortisol_control
Copyright conquering_cortisol_control/Instagram

Are you struggling the lose weight? It could be due to high cortisol levels, only you don’t even realize your hormones are out of whack. Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally β€œcracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. β€œ5 signs that my body was trying to tell me my cortisol was high that I wished I wouldn’t have ignored,” she writes.

There Are Signs

β€œThere were signs,” she says in the post. β€œI didn’t know anything about High Cortisol when I was suffering with the symptoms. If I would have known these common signs I could have started treating myself earlier! So let me help you! Maybe you won’t have to suffer for so long! Here are 5 symptoms I wish would have known were high cortisol that I was dealing with everyday when my cortisol was high.”

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

1. Extreme Exhaustion

Extreme exhaustion is the first sign. β€œI would wake exhausted and go through my day waiting for bed. No amount of sleep helped. This was a sign of High cortisol. Don’t ignore all day exhaustion,” she writes.

2. Reoccurring Sickness

The next sign is reoccurring sickness. β€œEvery time I started working out a week in I would get sick and then it would repeat over and over. I couldn’t seem to stay healthy. Cortisol suppresses the immune system and causes inflammation which can cause health problems. Reoccurring sickness is a sign of possible High cortisol,” she writes.

3. Weight Gain

The first sign is weight gain. β€œI was gaining weight by breathing air 🀣 I thought it was strange but thought it was my diet. I adjusted my diet but continued to gain weight rapidly. Cortisol not only ups sugar cravings it makes your body store fat and disrupts metabolism,” she says.

4. Weight Loss Resistance

Sign four is weight loss resistance. β€œRegardless of the strict macro diet I was on and the 5X a week working out the scale kept climbing! What I used to do before to lose weight it was no longer working and it left me exhausted and confused. If you adjusted your diet and exercise and the scale is still fine, don’t ignore that!” she says.

5. Anxiousness

And the fifth sign, anxiousness, β€œbut out of no where,” she says. β€œI had never struggled with anxiety or that feeling in the past. I started feeling anxious to go places and see people. This was not normal for me. I would not pinpoint why either! Don’t ignore spiraling thoughts and anxious feelings that you have not struggled with in the past. This is a sign that your nervous system is out of balance from high cortisol.”

Habits to Correct Cortisol: Lighten Up Your Workouts

In another post she reveals some habits to correctly your cortisol. β€œDitch hard workouts and start walking and doing light strength training until your cortisol is balanced. I intensity interval workouts with spike your cortisol, making you sicker and leaving your body holding onto fat,” she writes.

Get More Sleep

Also, prioritize sleep. β€œGetting 8 hours of rest! Getting enough sleep is a huge part of balancing your cortisol! Staying up late will prolong your cortisol staying high. Start changing your sleep habits!” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Take a Look at Your Diet

The next cortisol topic she tackles is diet. β€œDo you know sugar will keep your body inflamed and your cortisol high, and when your cortisol is high, you will crave sugar? Get off the hamster wheel and start upping your protein and reducing your sugar. You will feel better in no time,” she writes.

Hydration

Hydration is also key, she says. β€œDrinking enough water but adding electrolytes or minerals! Water alone doesn’t hydrate your body in the way it needs. Drink up!!!” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.