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Nutrition & Diet
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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.

Coach Reveals 10 Almost Zero-Calorie Snacks to Help You Lose 20 Pounds

Eat your way to weight loss with these delicious snacks.

Leah Groth
By Leah GrothFeb 15, 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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Lea Dombrowski lea_dombrowski
Copyright lea_dombrowski/Instagram
Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to lose weight without having to sacrifice snacking? According to one expert, this is not only possible, she recommends it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent social media post, she reveals all the almost zero-calorie snacks “to grab during a weight loss journey,” she writes.

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles

Shutterstock

The first snack she recommends is a popular fermented veggie: Pickles. “This salty snack has only 5 calories per pickle,” she explains.

Zucchini or Kale Chips

Kale chips on a baking sheet on parchment.Shutterstock

Next up, veggie chips. However, she doesn’t recommend buying them in a bag. Instead, make your own. “Air fry zucchini or kale to make a crispy chip with only 20 calories per cup,” she suggests.

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

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar freeShutterstock

Have you ever tried sugar-free jello? It tastes nearly the same as the original, with far fewer calories. “For a sweet snack grab a jello with only 20 calories per cup,” Dombrowski says.

Air-Popped Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shotShutterstock

Another great snack, especially when watching a movie? Air-popped popcorn. “Pop popcorn with no oil and it’s only 30 calories per cup,” Dombrowski says.

Roasted Seaweed Snacks

Sheets of roasted nori seaweed wrappingShutterstock

While they are an acquired taste, roasted seaweed snacks are nutritionally beneficial. “These are salty and nutrient-dense with only 20 calories per pack,” Dombrowski says.

Jicama Sticks with Tajín

Raw Jicama, Mexican turnip, ketogenic food

Shutterstock

Jicama sticks with tajin makes a tasty vegetable snack. “This is packed with fiber and tastes delicious with only 20 calories per cup,” she claims.

Low-Calorie Fruits

Slices of fresh watermelon on the rustic wooden table

Shutterstock

In another post, Dombrowski reveals more of her favorites, starting with low-calorie fruits. “Watermelon, berries, peaches, apples, and other fruits are high in water and fiber, making them super low-calorie but filling,” she says.

Vegetables

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Vegetables are also a great snack. “Carrots, celery, cucumbers, snap peas, and other veggies have a lot of volume with essentially zero calories,” she says.

RELATED:20 Superfoods for People Over 50

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.

Shutterstock

Roasted chickpeas are another great snack. “This high-fiber, high-protein snack is low in calories, super filling, and makes the best chip alternative,” she says.

Deli Meat

Assorted sliced meat in a macro image

Shutterstock

The last snack she suggests is deli meat. “Turkey and ham are packed with protein for very few calories! Perfect for upping your protein for the day,” 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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Nutrition & Diet

Lose 20 Lbs with These 10 Low-Calorie Snacks

Lea Dombrowski lea_dombrowski
Copyright lea_dombrowski/Instagram
Leah Groth
By Leah GrothFeb 15, 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.

Do you want to lose weight without having to sacrifice snacking? According to one expert, this is not only possible, she recommends it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent social media post, she reveals all the almost zero-calorie snacks “to grab during a weight loss journey,” she writes.

Pickles

a lot of fresh beaten cucumbers in water. washing cucumbers. pickling cucumbers, pickles

Shutterstock

The first snack she recommends is a popular fermented veggie: Pickles. “This salty snack has only 5 calories per pickle,” she explains.

Zucchini or Kale Chips

Kale chips on a baking sheet on parchment.Shutterstock

Next up, veggie chips. However, she doesn’t recommend buying them in a bag. Instead, make your own. “Air fry zucchini or kale to make a crispy chip with only 20 calories per cup,” she suggests.

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

Sugar-Free Jello

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar freeShutterstock

Have you ever tried sugar-free jello? It tastes nearly the same as the original, with far fewer calories. “For a sweet snack grab a jello with only 20 calories per cup,” Dombrowski says.

Air-Popped Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shotShutterstock

Another great snack, especially when watching a movie? Air-popped popcorn. “Pop popcorn with no oil and it’s only 30 calories per cup,” Dombrowski says.

Roasted Seaweed Snacks

Sheets of roasted nori seaweed wrappingShutterstock

While they are an acquired taste, roasted seaweed snacks are nutritionally beneficial. “These are salty and nutrient-dense with only 20 calories per pack,” Dombrowski says.

Jicama Sticks with Tajín

Raw Jicama, Mexican turnip, ketogenic food

Shutterstock

Jicama sticks with tajin makes a tasty vegetable snack. “This is packed with fiber and tastes delicious with only 20 calories per cup,” she claims.

Low-Calorie Fruits

Slices of fresh watermelon on the rustic wooden table

Shutterstock

In another post, Dombrowski reveals more of her favorites, starting with low-calorie fruits. “Watermelon, berries, peaches, apples, and other fruits are high in water and fiber, making them super low-calorie but filling,” she says.

Vegetables

Harvesting carrots. Female hand with bunches of carrots with tops.Shutterstock

Vegetables are also a great snack. “Carrots, celery, cucumbers, snap peas, and other veggies have a lot of volume with essentially zero calories,” she says.

RELATED:20 Superfoods for People Over 50

Roasted Chickpeas

Traditional Indian cuisine. Roasted spicy chickpeas with lime and rosemary on rustic wooden background. Copyspace, top view.

Shutterstock

Roasted chickpeas are another great snack. “This high-fiber, high-protein snack is low in calories, super filling, and makes the best chip alternative,” she says.

Deli Meat

Assorted sliced meat in a macro image

Shutterstock

The last snack she suggests is deli meat. “Turkey and ham are packed with protein for very few calories! Perfect for upping your protein for the day,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers

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Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

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When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

Shutterstock

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Eat Meals on Repeat

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Crossfit,Fit,Young,Man,In,Sportswear,Focused,On,Lifting,A,Dumbbell, weightsShutterstock

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 06, 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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Do you want to shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

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

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

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

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 10 Lbs With 10 Low-Calorie Foods

Coach Lost 10 Pounds in 2 Months Eating 10 “Practically” Zero-Calorie Foods
Copyright heathereisenbergfitness/Instagram
Leah Groth
By Leah GrothJan 15, 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.

Do you want to lose weight by eating delicious, nutritious foods? One expert claims to know the best ones. Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 "lose weight with nutrition & fitness," she writes in her Instagram bio. She lost 10 pounds in two months. "Here are 10 foods that are practically zero calories that I eat on repeat when I want to lose weight," she writes across the Instagram video. "One of the best ways to stay full and satisfied while cutting calories is by choosing high-volume, low-calorie foods. These are the foods that give you a lot to eat without packing in a ton of calories. They're nutrient-dense, full of fiber, and keep you feeling fuller for longer—perfect for anyone looking to lose weight without feeling deprived," she adds in the post.

Eggplant

The first food on her list is a vegetable, eggplant. "Approximately 20 calories per cup cooked," she says in the video. They are also versatile. "You can grill, roast, or bake them."

Brussels Sprouts

The following food is a controversial veggie: Brussels Sprouts. "Roughly 38 calories per cup cooked," she reveals. As for cooking methods, "You can roast, steam, or sauté them," she says.

Zoodles

While pasta isn't considered a weight-loss food, you can substitute your noodles for zoodles, she says, aka zucchini noodles. "About 33 calories per cup," she says. "A low-carb pasta substitute."

Hearts of Palm

Hearts of Palm are another great low-calorie food for weight loss. "Around 41 calories per cup, a crunchy, unique vegetable for salads. Trader Joe's makes a great hearts of palm pasta alternative," she says.

Pickles

Next up, are pickles, which are basically a tastier version of cucumber. "As long as they're not too salty," she says, noting they are only 4 calories per spear.

Raspberries

Craving something sweet? Raspberries are a great option, she says. "About 64 calories per cup," she notes. "Also a good source of fiber."

Watermelon

Watermelon is also sweet and fills you up. "Hydrating and refreshing," she says. And, at only about 46 calories per cup, the fruit is great for weight loss.

Cauliflower

Eat your cruciferous veggies. She claims that cauliflower is great for losing weight. "About 25 calories per cup," she says. It also makes an "excellent" rice substitute.

RELATED: Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Butternut Squash

Butternut squash is a sweet veggie that will fill you up with a few calories. "About 82 calories per cup. You can roast and make spaghetti squash as a great pasta alternative," she says.

Green Beans

Her last recommendation? green beans. "Around 31 calories per cup cooked, high in fiber," she says. "These foods are great for volume eating, allowing for larger portions while still keeping calorie intake low." And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

5 “Worst Times” to Weigh Yourself

Dillon Swinney builtbydillonn
I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
Copyright builtbydillonn/Instagram
Leah Groth
By Leah GrothMar 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you weighing yourself at all the wrong times? It’s likely, according to one expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals the “5 worst times to weigh yourself” on a calorie deficit. “Weighing yourself can be one of the easiest ways to measure progress, but it doesn’t always tell the full story—especially when you’re in a calorie deficit. Here are 5 times to avoid stepping on the scale,” he writes. He also reveals the best time to step on the scale.

1. After Eating a Lot of Carbs

The first time you should avoid weighing yourself is after eating a lot of carbs. “Carbs can cause your body to retain water. For every gram of carbs you consume, your body may store 3-4 grams of water. If you’ve had a carb-heavy meal, don’t stress about the scale going up—it’s temporary water weight,” he says.

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

2. After Eating Salty Foods

The next time you should avoid jumping on the scale is after eating a lot of salty foods. “Foods that are high in sodium can make your body hold onto water, causing a temporary weight gain. If you’ve had salty foods or fast food, your body might be holding onto 2-4 lbs of extra water weight. This will drop off after a couple of days,” he says.

3. After a Hard Workout

It might be tempting to weigh yourself right after exercising, but he doesn’t recommend it. “Post-workout, your muscles can be swollen from exertion and may hold on to fluids. This temporary weight gain is nothing to worry about—it’s not fat, just muscle repair and water retention,” he says.

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

4. When You’re Stressed or Anxious

Another situation in which you should avoid the scale? When you are stressed or anxious. “Stress can elevate cortisol levels, which may cause your body to hold onto extra water. If you’ve had a stressful day, your weight could be up, but it’s not reflective of your fat loss progress,” he writes.

5. When You Haven’t Had Enough Sleep

If you didn’t sleep last night, you shouldn’t weight yourself. “Lack of sleep can affect your body’s metabolism and water balance, leading to temporary weight fluctuations. If you haven’t slept well, it can show up on the scale, even if you’re still in a calorie deficit,” he says.

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

Here Is When You Should Weigh Yourself

So when should you weigh yourself? “For the most consistent readings, weigh yourself first thing in the morning after you use the bathroom, before eating or drinking anything,” he says. “Remember, the scale doesn’t define your progress. Stay consistent with your efforts and look at the bigger picture.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Reveals 5 Habits That Melted His Belly Fat

Liam Topham theliamtopham
Coach Reveals 7 Morning Mistakes “Keeping You Fat”
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothMar 20, 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.

Do you want to blast belly fat by summer? One expert claims that it all comes down to incorporating five healthy habits. Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals habits that helped him flatten his tummy. “I declared war on my belly fat. Here’s exactly what I did,” he writes, revealing “what worked” for him. “Do this and watch your body transform.”

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Eat Like This

“Build each meal around protein because it will help you lose fat while building lean muscle,” he says, revealing his grocery list:

  • 2 cartons of eggs
  • 1 whole chicken
  • 2 steaks
  • 2-3 lbs of ground beef
  • Colorful veggies
  • Potatoes
  • Greek yoghurt
  • Berries.

Drink More Water

Next, amp up hydration. “Dehydration leads to low energy, hunger, and overeating,” he says. “Try this: Keep a water bottle visible and within reach as a visual reminder. Drink 500 ml to 1 L of water 1 hour before your first cup of coffee to allow your natural cortisol levels to rise. Drink at least 2 L of water daily: 1 L before lunch and 1 L in the afternoon.”

Lift Weights 3 Times Per Peek

Next, strength train and lift weight three times a week. “Strength training boosts your metabolism, builds muscle and makes you look better fatter,” he says. “Do this: Focus on compound exercises that target multiple muscle groups. Lift heavy weights to build strength and muscle. Push to 1-2 reps from failure each set.”

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Go to Bed Early

Next, prioritizer sleep. “Sleep is your fat-loss cheat code. It helps you build muscle, avoid late-night snacking, and feel less hungry the next day,” he says, suggesting the 10-3-2-1-0 Sleep Rule.

10 hours before bed: No caffeine.

  • 3 hours before bed: No food or alcohol.
  • 2 hours before bed: No work.
  • 1 hour before bed: No screens.
  • 0 times to hit snooze.

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Don’t Cut All Your Favourite Foods

Lastly, don’t cut all your favorite foods. “Diets fail because they’re too restrictive, unsustainable and make life miserable. Eat healthy 80% of the time. Enjoy your favorite foods 20% of the time. This approach makes fat loss sustainable and enjoyable, so you’ll actually stick with it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Restaurant Rules That Help You Melt Fat

Jon Williams | Fat Loss Expert
Coach Reveals 7 Steps to Losing 6 Pounds and 6 Inches in 6 Weeks
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Leah Groth
By Leah GrothMar 20, 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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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 avoiding eating at restaurants while on your weight loss journey? You don’t have to, says an expert. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to enjoy food at your favorite restaurant while losing weight. “5 rules to eating at restaurants when you are trying to drop body fat. These are a game-changer,” he writes.

Start by Drinking Water

“Start with Water” is his first rule. “Drinking a glass of water before your meal can help you feel fuller and reduce the likelihood of overeating. Hydration is often confused with hunger, so this simple step can curb unnecessary cravings,” he says.

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Share Dishes

“Share Dishes” is rule number two. “Instead of ordering multiple entrees for yourself, consider sharing dishes with your dining companions. This not only allows you to enjoy a variety of flavors but also helps control portion sizes and prevents you from overindulging,” he says.

Choose Healthier Options

Rule three? “Choose Healthier Options,” he instructs. “Opt for grilled items instead of fried ones, and choose dishes that include plenty of vegetables. Healthier choices often contain fewer calories and can provide more nutrients, helping you feel satisfied without excessive calorie intake,” he says.

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Mindful Eating

Mindful eating is the next thing you need to do. “Take your time to savor each bite, chew slowly, and be aware of your hunger cues. Mindful eating can enhance your dining experience and help you recognize when you’re actually full, preventing you from eating more than necessary,” he says.

Limit Appetizers and Sides

The last rule? “Limit Appetizers and Sides,” he says. “While chips and salsa and bread and butter are tempting, it’s easy to overeat them before the main meal arrives. Set a limit for how much you will indulge in starters and consider skipping them altogether or opting for a small portion. CHIPS AND SALSA, guacamole are my favorite!”

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You Can Eat Out by Making Better Choices

The bottom line? You can eat out, just be smart. “By following these rules, you can enjoy the delicious offerings of a restaurant while maintaining a healthier approach to dining!” he says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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