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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 7 Habits Keeping You “Skinny Fat”

Burn fat by correcting them.

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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Lea Dombrowski Lea_Dombrowski
Copyright lea_dombrowski/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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Nutrition & Diet

Are you skinny but can’t seem to tone up? Skinny fat is a term that many people use to describe this. If you connect with the term, there is something you can do about it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent post, she reveals a few recommendations for turning it around. “7 big mistakes that are keeping you skinny fat,” she writes. “Losing fat isn’t about luck—it’s about strategy. These habits might be holding you back.”

Your Workouts Are Ineffective

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

“Your workouts aren’t effective” could be the first reason why you are skinny fat. “Going to the gym isn’t enough—you need to be training SMART. Are you lifting heavy enough? Doing the RIGHT exercises for your goals? If not, you’re leaving results on the table,” she says.

You Snack Too Much

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

The second habit is snacking too much instead of eating real meals. “Snacking all day keeps you in a calorie surplus without even realizing it. Instead, stick to 3 balanced meals with protein, fiber, and healthy fats,” she says.

You Drink Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Another reason? “You’re drinking your calories,” she says. “Alcohol, sugary coffee, juices, and even ‘healthy’ smoothies can pack hundreds of calories without keeping you full. Food keeps you satisfied—drinks just leave you hungry.”

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

You Eat Out Too Much

Young beautiful hispanic woman eating at the restaurantShutterstock

If you eat out too often, “yes, even on weekends,” she says, it could be keeping you skinny-fat. “Restaurant meals are LOADED with extra oils, butter, and hidden calories to make them taste amazing—but they can wreck your progress. Stick to home-cooked meals most of the time.”

You Don’t Move Enough

Young adult woman walking up the stairs with sun sport background.

Shutterstock

Another reason is that you’re not moving enough. “If you’re sitting all day, fat loss will stall. Get 6-10k steps daily, take the stairs, do jumping jacks, and just MOVE more,” she says.

Your Eating Habits Are inconsistent

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

If your eating habits are all over the place, it could keep you from toning up. “Skipping meals one day, overeating the next, constantly changing calories—this confuses your metabolism and makes fat loss harder. Consistency is key,” she says.

You Don’t Have a Strategy

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Her last habit to correct? “You don’t have a strategy for your nutrition & workouts: Guessing won’t get you results. Winging it with random workouts and ‘eating healthy’ isn’t enough. You need a custom plan built for YOUR body, metabolism, and goals,” she says. “When you have the RIGHT plan, your body becomes a fat-burning machine. Stop spinning your wheels—get a strategy that actually works.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Coach Reveals 7 Habits Keeping You “Skinny Fat”

Lea Dombrowski Lea_Dombrowski
Copyright lea_dombrowski/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.
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 skinny but can’t seem to tone up? Skinny fat is a term that many people use to describe this. If you connect with the term, there is something you can do about it. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a recent post, she reveals a few recommendations for turning it around. “7 big mistakes that are keeping you skinny fat,” she writes. “Losing fat isn’t about luck—it’s about strategy. These habits might be holding you back.”

Your Workouts Are Ineffective

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

“Your workouts aren’t effective” could be the first reason why you are skinny fat. “Going to the gym isn’t enough—you need to be training SMART. Are you lifting heavy enough? Doing the RIGHT exercises for your goals? If not, you’re leaving results on the table,” she says.

You Snack Too Much

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

The second habit is snacking too much instead of eating real meals. “Snacking all day keeps you in a calorie surplus without even realizing it. Instead, stick to 3 balanced meals with protein, fiber, and healthy fats,” she says.

You Drink Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.​10. High-Calorie Coffee DrinksShutterstock

Another reason? “You’re drinking your calories,” she says. “Alcohol, sugary coffee, juices, and even ‘healthy’ smoothies can pack hundreds of calories without keeping you full. Food keeps you satisfied—drinks just leave you hungry.”

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

You Eat Out Too Much

Young beautiful hispanic woman eating at the restaurantShutterstock

If you eat out too often, “yes, even on weekends,” she says, it could be keeping you skinny-fat. “Restaurant meals are LOADED with extra oils, butter, and hidden calories to make them taste amazing—but they can wreck your progress. Stick to home-cooked meals most of the time.”

You Don’t Move Enough

Young adult woman walking up the stairs with sun sport background.

Shutterstock

Another reason is that you’re not moving enough. “If you’re sitting all day, fat loss will stall. Get 6-10k steps daily, take the stairs, do jumping jacks, and just MOVE more,” she says.

Your Eating Habits Are inconsistent

Hungry overweight woman holding hamburger on wooden plate, Fried chicken and Pizza on table .Concept of binge eating disorder (BED).​Managing Binge Eating TendenciesShutterstock

If your eating habits are all over the place, it could keep you from toning up. “Skipping meals one day, overeating the next, constantly changing calories—this confuses your metabolism and makes fat loss harder. Consistency is key,” she says.

You Don’t Have a Strategy

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

Her last habit to correct? “You don’t have a strategy for your nutrition & workouts: Guessing won’t get you results. Winging it with random workouts and ‘eating healthy’ isn’t enough. You need a custom plan built for YOUR body, metabolism, and goals,” she says. “When you have the RIGHT plan, your body becomes a fat-burning machine. Stop spinning your wheels—get a strategy that actually works.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Morning Mistakes “Keeping You Fat”

Liam Topham theliamtopham
Copyright theliamtopham/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 your morning habits preventing you from losing weight? 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 some of the things you might be doing in the morning that are keeping you from achieving your weight loss goals. “7 morning mistakes that are keeping you fat and low energy,” he writes in the post.

Drinking Coffee Immediately

What is the first morning habit you should avoid? Drinking coffee first thing in the morning. “Your body naturally releases cortisol (stress hormone) in the morning to wake you up. Drinking caffeine immediately upon waking can spike cortisol further leading to dips in energy later. Fix it: Wait 30-60 minutes after waking before drinking coffee,” he says.

Eating a Sugary Breakfast

Eating a sugary breakfast is the second habit. “Cereal, pastries, or flavored yogurt cause a rapid spike in blood sugar, followed by a crash, making you hungrier and more tired. Fix it: Start the day with a high protein breakfast, like scrambled eggs” he says.

Not Drinking Water

Rise and hydrate. “Not drinking water,” is habit three. “You’ve just gone 7+ hours without drinking water. Dehydration can mimic hunger and fatigue, making you overeat and feel tired,” h says. “Fix it: Drink 500ml–1L of water in the morning to hydrate, reduce hunger and feel more energized.”

Poor Sleep Routine

Another habit to avoid? A poor sleep routine. “Your morning starts the night before. Get 7+ hours of quality sleep to reduce cravings, energy crashes and stress hormones spikes,” he says. “Fix it: Set a cutoff time for food (7 PM is ideal) so digestion does not disrupt your sleep and create a consistent sleep schedule.”

RELATED:20 Superfoods for People Over 50

Checking Your Phone First Thing

Next on his list is checking your phone first thing in the morning. “Looking at your phone immediately can lead to stress, anxiety, and overstimulation. It puts your brain into reactive mode instead of starting your day with focus,” he explains. “Fix: Delay phone use for 30-60 minutes after waking and focus on hydration, movement, or mindfulness like Morning Pages.”

Hitting Snooze

Don’t hit snooze! “When you hit snooze, you restart your sleep cycle but don’t complete it, leaving you feeling more groggy,” he says. “Fix it: Get up on the first alarm and expose yourself to bright light ASAP (sunlight or light therapy lamp).”

Not Taking a Morning Walk

The final mistake? Not taking a morning work. “Morning movement + sunlight improves circadian rhythm, energy, and mood. Exposure to natural light early in the day boosts serotonin (which later converts to melatonin for better sleep),” he says. “Fix it: A short 15-30 minute walk gets blood flowing, wakes you up, and supports fat loss.” 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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Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
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.
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? There’s a good chance you are overcomplicated it, according to one 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 new post, she breaks down how to keep weight loss simple. “These tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. “Make protein your best friend,” she writes. “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.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. “Stop underestimating how important sleep is. 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,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio “as a tool instead of solely doing cardio,” she explains. “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.”

Consume Whole Foods

Next, 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 It One Day at a Time

Her last tip to simplify weight loss? “One day at a time,” she suggests. “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.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Behaviors Are Preventing You From Losing Weight

Lea Dombrowski Lea_Dombrowski
​You Eat Out Too Much
Copyright lea_dombrowski/instagram
Leah Groth
By Leah GrothMar 14, 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 failing to achieve your weight loss goals? Some of your behaviors might be keeping you from slimming down. Lea Dombrowski is a holistic health coach who helps women lose 20 pounds and improve gut health. In a new post, she reveals things that could hold you back. “10 behaviors that are preventing you from losing weight,” she says. “If you have been trying to lose weight but are staying stagnant or even gaining weight these 10 behaviors might be the issue.”

You’re Overeating “Healthy” Foods

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Many people believe they are eating healthy, when it’s preventing them from losing weight. “Just because something is healthy (avocados, nuts, olive oil, dark chocolate) doesn’t mean you can eat unlimited amounts,” she says.

You’re Drinking Your Calories

a man person making latte art in a cup of coffee.Shutterstock

Drinking your calories is another common mistake. “Smoothies, lattes, juice, and alcohol can pack in hundreds of hidden calories without keeping you full,” she writes.

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

You’re Not Eating Enough Proteins

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

You need to be eating enough protein if you want to lose weight. “If your meals are low in protein, your hunger and cravings skyrocket, making it way easier to overeat on carbs and fats,” she writes.

You’re Snacking Too Often

Almonds pour from wood CupShutterstock

Snacking can also be a culprit. “Even if it’s a handful of almonds, a protein bar, or fruit, frequent snacking keeps insulin elevated, making fat loss harder,” she says.

You’re Sleeping Less Than 7 Hours

,Woman,Sleeping,,Bed,,Night,rest,Shutterstock

Make sure to get enough rest. “Lack of sleep messes with hunger hormones (ghrelin and leptin), making you hungrier and more likely to crave sugar and junk food,” she writes.

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

You’re Doing Too Much Low Impact Cardio

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

You might be doing cardio to lose weight, but there’s a chance you are overdoing it. “Hours of walking or jogging can increase hunger and cortisol, making you eat back all the calories you burned. Strength training is key,” she says.

You’re Not Tracking Your “Little Bites”

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Eating food here and there might not seem like a big deal, but it could be adding up. “A few bites of your kid’s food, a taste while cooking, a few chips while watching TV—it adds up fast without you realizing it,” she writes.

Not Paying Attention to Movement

Back view of a hipster girl walking on city streetShutterstock

Are you moving enough? “Start taking more opportunities to get moving! Take the stairs, go on a walk during your lunch break, and stay active,” she says.

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

You’re Stressed 24/7

Stressed unhappy woman touching forehead, suffering from strong headache or chronic migraine

Shutterstock

Stress isn’t good for your waistline. “Chronic stress raises cortisol, which increases cravings for sugar, makes your body hold onto fat, and can lead to binge eating,” she writes.

Not Having a Game Plan

Happy successful sportswoman raising arms to the sky on golden back lighting sunset summer. Fitness athlete with arms up celebrating goals after sport exercising and working out outdoors. Copy space. sunrise, sunset

Shutterstock

“If you have been winging it with your nutrition and fitness that could be causing no results! Make a plan and stay consistent with it, that is key,” she concludes. “Little changes can honestly make the biggest difference when it comes to weight loss, so make some tweaks and see how things change!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

3 Habits That Slow Down Your Progress at the Gym

Barbi Kvisz barbikvisz
Copyright barbikvisz/Instagram
Leah Groth
By Leah GrothMar 05, 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 working out regularly but not getting the results you want? You could be making some common but fixable mistakes. Barbi Kvisz is a fitness trainer and online coach who helps “women lose fat and tone up sustainably,” according to her Instagram bio. In a new post, she discusses the mistakes in her routine that kept her from achieving her body goals. “These 3 Habits Held Me Back,” she writes.

She Could Have Made Progress Faster If She Hadn’t Made Them

“If I’d known better, I could’ve made so much more progress early on in my fitness journey. So I wanted to share what not to do so you don’t make the same mistakes I did,” she writes.

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

Not Timing My Rests

The first mistake she made was not timing her rests. “Which often meant scrolling on my phone or chatting… and It made my workouts drag on, and I wasn’t challenging my muscles enough. I was always wondering why my workouts took so long,” she said.

What She Did

What did she do to fix the mistake? “I started timing my rests. 60 seconds for most lifts and 90 seconds for heavier sets. My workouts became more efficient, and my progress sped up!” she explains.

Going to the Gym Hungry

Another mistake she made? Going to the gym hungry. “I used to think working out on an empty stomach would burn more fat. Instead, I felt weak, unmotivated, and barely finished my workouts and also the amount of times I felt nauseous wasn’t fun,” she said.

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

What She Did

What did she do instead? “I started eating a small snack with carbs and protein before the gym, ( Greek yogurt + fruit, oatmeal + protein powder) My energy skyrocketed, and my lifts improved! I felt much stronger and saw results,” she says.

Skipping Warm-Ups

The third workout mistake she made was skipping warm-ups. “I used to jump straight into heavy lifts without warming up. I’d feel stiff, and sometimes I’d actually cause injury, which then I had to take days off the gym,” she says.

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

What She Did

Instead, she incorporated a warm up into her routine. “I started dedicating 5–10 minutes to warming up with dynamic stretches and mobility work,” she says.

FIxing These Small Things Will Make a Huge Difference

The moral of the story? “Fixing these small habits made a huge difference for me. If you’re feeling stuck, take a look at your own routine. Have you done any of these habits?” she writes.

Nutrition & Diet

6 Secrets From a Coach Who Lost 20 Pounds and Kept It Off

Mahtab Ekay fitbymahtab
I Lost 20 Pounds as a Coach and Here Are My 6 Secrets to Losing Weight Fast and Not Gaining It Back
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 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:
✓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 fast without gaining it all back? According to one expert, it’s possible if you have the right tools. Mahtab Ekay is a fat loss coach and social media influencer who has lost over 20 pounds and helps others do the same. She reveals a few game-changing hacks for sustaining weight loss in a new post. “If you want to lose weight safely by summer 2025 and not gain it all back, here are 6 things you need to do,” she writes.

Start Every Meal with Veggies

Her first tip? Start every meal with veggies. “I know, I know—veggies first isn’t the most exciting, but trust me, it works! 🥦 Starting with veggies fills you up with fiber and nutrients and it will help with preventing glucose spikes and your tendency to binge later,” she says. Some tasty veggie ideas: green salad, edamame, baby carrots, or bell peppers. “Your future self will thank you!)”

Stop Snacking

Her second tip: Stop snacking. “If you’re craving something sweet, save it for dessert after your meal. 🍫 Snacking on an empty stomach can mess with your blood sugar and lead to overeating later,” she writes.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Walk It Out

You also need to start walking. “Walking is a game-changer for fat loss, and there are so many easy ways to add steps,” she says. Her suggestions? Walk your dog, play with your kids, get a walking pad for your desk, go on walking dates or hangouts, or walk while you chat on the phone.

Lift Weight

“Start lifting weights,” she continues. “Not just to burn calories—but to build muscle! The more muscle you have, the more calories you burn at rest. Plus, you’ll look toned and feel stronger!”

RELATED:The Only 4 Exercises You Need for Total-Body Fitness

Hydrate

Tip five, “hydrate, hydrate, hydrate,” she says. “Drink half your body weight in pounds in ounces of water. Staying hydrated keeps you full, helps with digestion, and supports your energy levels. Pro tip: grab a cute water bottle to keep you on track!”

Sleep

Finally, get your sleep in. “Aim for 50 hours of sleep per week. If your schedule doesn’t allow 7 hours per night (shift workers, I see you!), just focus on getting enough over the week. 💤 Sleep is a game-changer for fat loss and mental clarity,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

,Couple,,Fitness,Gym,muscles,bodybuilderShutterstock

According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Nutrition & Diet

Coach Reveals the Truth About Intermittent Fasting

McKenna Olsen mckennahenrie
Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothMar 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.

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Over the past few years, intermittent fasting has been one of the buzziest terms in weight loss. So, should you try it? McKenna Olsen is an influencer and health coach who recently lost 10 pounds. In a new social media post, she answers the question: Is intermittent fasting beneficial for weight loss? Here is her answer.

Why Intermittent Fasting Is Popular

“Firstly, it’s important to know WHY it’s a popular strategy,” she explains. “It’s not ‘magic’ by any means but it’s popular because it helps to put you in a calorie deficit,” she says. While time restricted eating “can be useful for those who tend to OVERconsume,” not everyone will benefit from it.

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Cortisol Levels Are Higher in the Morning

Here is why. “Firstly, understand that our cortisol levels are highest in the AM,” she says, “so they are going to be exacerbated if we fast for extended periods.” Also, “if you are active in the morning, it just increases cortisol.” ⁣

Fasting Can Cause a More Rapid Decline in Hormones for Women

“Second, when it comes to hormones, women are MUCH different than men. We already deal with declining sex hormones as we age, so extreme levels of fasting CAN cause a more rapid decline. We also need to keep blood sugar levels more stable. If your body is under chronic stress, it’s going to produce more and more insulin which (based upon severity) can lead to cases like insulin resistance,” she says.

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Fasting Can Lead to Undereating During the Day

⁣”Not only can fasting be stressful, but also can lead to undereating during the day (especially if you have a busy life and ALREADY have a hard time eating enough), which leads to ultimately under recovering, especially for those who are active, too, which can cause a cascade of hormonal issues because exercise IS a stressor, so eating insufficient amounts due to extreme levels of fasting can wreck havoc on recovery,” she says.

It Can Also Make You More “Food Focused”

⁣”Lastly, fasting simply can make you more food focused, can sometimes cause hunger hormones to build leading you to overconsume when it does come meal time and for some, lead to an unhealthy relationship with food,” she says.

She Doesn’t Recommend It⁣

Overall, she doesn’t recommend it. “I know intermittent fasting has become a weight loss trend, but it’s mostly because it puts people in a caloric deficit to help control intake if you struggle with overeating,” she says.

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Here Is What She Does Recommend⁣

“Working with so many women who have struggled with yo-yo dieting, I have found eating regular balanced meals, nourishing their bodies properly and regularly is more sustainable and healthier hormonally, for the long term,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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