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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.

Woman Finally Lost 40 Pounds After Stopping These 5 Diet Mistakes

Stop making these mistakes and start losing weight today.

Chelsea Mae

We've all been there – trying every diet under the sun, cutting portions until we're starving, and still not seeing results. Chelsea Mae knows this struggle all too well. As a vegan mom from New Zealand who transformed her body by losing 40 pounds and keeping it off, she discovered that eating more of the right foods was the key to sustainable weight loss. After years of failed diets and self-sabotage, she cracked the code by understanding calorie density and the science behind weight loss. Now, she's sharing her hard-learned lessons to help you avoid the same pitfalls.


You're Eating Too Few Calories (And It's Causing Binges)

"I used to try eating like a bird, and it phenomenally backfired on me," Chelsea recalls in her post. She explains that severely restricting calories leads to an inevitable pendulum swing. When you set unrealistically low-calorie goals, you might stick to them for a few days or weeks, but eventually, willpower runs out.

"What happens is people eat really, really low calories, and they'll do that for a couple of days, or they might even do it for a couple of weeks," Chelsea explains. "Then you have a pendulum swing that happens when you get too hungry, and you run out of willpower, which is always going to happen at some point."

The math doesn't lie. "One tub of Ben & Jerry's is about 1500 calories – that's more than a day's worth of calories if you're trying to lose weight," she notes. These periodic binges can completely offset those days of restriction, leading to a higher daily average calorie intake than if you'd eaten moderately all along.

You're Avoiding Filling Starches (Your Secret Weight Loss Weapon)

"I was really scared of eating things like potatoes and beans because I thought they were high in calories and carbs," Chelsea admits. But she discovered these foods are actually weight loss allies. As she points out, "One pound of potatoes is only about 400 calories, while four tablespoons of oil is 480 calories – and that oil won't fill you up at all."

The key is understanding satiety – that feeling of being truly satisfied, not just full. "Think about after something like Christmas dinner and someone brings out dessert, and you're just like, 'no, I can't do it.' That's satiety," Chelsea explains. "You're not going to get that from just drinking water. You're not going to get that from just eating vegetables."

You're Following Diet Rules Instead of Understanding Calories

"I tried doing a low-carb vegan diet for a couple of months, then it was a fruit-based diet, and then it was a raw food diet," Chelsea shares. "It took me a really long time to get the information I needed."

The breakthrough came when she understood a fundamental truth: "The reason people lose weight on any diet, be that keto or high carb is that they're in a calorie deficit." She emphasizes that blindly following diet rules without understanding this basic principle leads to failure.

"When I would eat cake instead of a banana smoothie, I would give up because I'd broken the rules," she shares. Understanding calorie deficit helped her create sustainable habits instead of rigid rules.

You're Obsessing Over Other People's Diets

"Now it's funny because I see this mirrored back at me in people that message me and say, 'Why is this girl online skinny eating the way that she eats?'" Chelsea notes. She emphasizes that comparing yourself to others is counterproductive.

"Instead of focusing on what others are eating, you should be focusing on how to get into a calorie deficit from your starting point without having to cut your portion sizes," she advises. "You can do that really easily through calorie density."

You're Overexercising to Compensate for Diet

"I was doing all of this running to try and lose weight. It was so incredibly slow – I'd taken about six months to lose five kilos," Chelsea reveals. The problem wasn't just the slow progress; it was unsustainable.

"When I stopped exercising due to an injury, I gained five kilos back in the course of a month because I'd gotten used to eating such huge portions," she admits. This taught her a valuable lesson: "Exercise for your mental health. Exercise because it's really good for you, but don't rely on that as a weight loss tactic."

You're Not Understanding How Exercise Really Works for Weight Loss

Chelsea explains the science behind why excessive exercise often fails: "Let's say that you are burning 200 calories in half an hour workout. You are very, very likely to offset the extra calorie burn by moving less throughout the day. Maybe you sit on the couch more, you fidget less."

Even worse, "What happens when you over-exercise is that you get really, really hungry," she notes. "When you're hungrier, you're going to be eating more, and you're more likely to binge, you're more likely to get lots of cravings."

You're Making Everything Too Complicated

"I'm not looking for constant meal inspiration anymore," Chelsea shares. "I'm focusing on what works for me, creating meals that I enjoy, and not needing to look for constant inspiration because I understand how it works."

She points out the futility of overcomplicated meal plans: "A lot of the raw foods that I was trying to eat, I don't even have access to in New Zealand, and I definitely don't want to be eating a freezing cold smoothie in the middle of winter."

You're Setting Yourself Up for Failure with Perfectionism

"I constantly made things way too hard for me to actually stick to," Chelsea confesses. Setting perfectionistic goals and extreme rules sets you up for failure and demoralization. "When I failed, when I gave into cravings, I always felt terrible because I'd set the bar so incredibly high."

Instead, she recommends focusing on improvement rather than perfection. "Improvement looks like dealing better with failure than you did, picking yourself up," she explains. "It could look like having a slightly better version of ice cream, a lower calorie, more whole foods version of ice cream than your regular Ben & Jerry's."

RELATED: The 6 Worst Foods to Eat at Night if You Want to Lose Weight

You're Not Celebrating Small Wins

Chelsea shares a success story that demonstrates the power of small changes: "One of our amazing members, Natalie, lost 50 pounds just by starting with simple improvements like putting broccoli with her side of takeout pizza rather than just having all pizza."

"When you're starting out, don't make the mistake of making things so hard to stick to and then setting the bar so high that you feel demoralized all the time," she advises. "Set it as improvement, and then you will be able to gain momentum because you feel like you're making progress."

You're Missing the Big Picture of Sustainable Weight Loss

"It's not easy to lose weight. I'm not going to tell you that it is," Chelsea acknowledges. "But it doesn't have to be as hard as struggling through a ton of rules, trying to eat tiny portions, constantly just feeling like you are ravenously hungry and wanting to binge."

Her final message is encouraging: "There is a better way. And that is to use calorie density to eat a ton of food while lowering your overall calories, not killing yourself with exercise, and focusing on improvement rather than needing to get it perfect all the time."

What Science Says About Sustainable Weight Loss

While Chelsea's experience is compelling, research backs up her approach. According to the Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach aligns with Chelsea's emphasis on sustainable changes over crash dieting.

The National Weight Control Registry offers encouraging data: "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors for success include regular physical activity, consistent eating patterns, and ongoing self-monitoring – exactly the balanced approach Chelsea advocates.

Mayo Clinic highlights that "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success." This validates Chelsea's focus on gradual improvements over dramatic transformations.

RELATED: Mom Lost 70 Pounds Thanks to These 6 Daily Plant-Based Meals

The Power of Protein in Your Weight Loss Journey

Understanding protein's role can explain why Chelsea's approach works. The Mayo Clinic reports that "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

For optimal results, the Cleveland Clinic recommends that "athletes and heavy exercisers should consume 1 to 1.5 grams of protein per pound of their goal weight." However, they emphasize that recommendations may vary based on individual needs and activity levels.

Timing Your Meals for Success

Chelsea's emphasis on sustainable eating patterns is supported by research from the National Institutes of Health, which finds that "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This is particularly important regarding evening eating. The NIH warns that "Eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues." This scientific finding supports Chelsea's focus on creating sustainable daily eating patterns rather than following rigid rules.

The Secret Weapon: Meal Prep

Research strongly supports Chelsea's practical approach to meal planning. According to Harvard Health, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management."

The Mayo Clinic adds that "Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods." This explains why Chelsea's approach to simple, prepared meals helped her maintain her weight loss.

Getting Your Nutrition Balance Right

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." This balanced approach supports Chelsea's emphasis on eating filling starches while maintaining adequate protein intake.

Harvard Health stresses the importance of fiber, noting that "High-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating. Studies suggest consuming 25-30 grams of fiber daily is associated with improved weight management outcomes." This explains why Chelsea found success by incorporating plenty of whole plant foods into her diet.

Don't Forget About Hydration

According to WebMD, "Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness." This is especially important when increasing your protein intake, as proper hydration helps with protein metabolism.

The Cleveland Clinic adds another crucial point about nutrition during weight loss: "During calorie restriction, it is crucial to meet daily requirements for essential vitamins and minerals to prevent deficiencies." This underscores Chelsea's emphasis on eating nutrient-dense, whole foods rather than just restricting calories.

RELATED: 8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Bringing It All Together

Chelsea's journey proves that sustainable weight loss doesn't require tiny portions or extreme restrictions. Her experience, backed by scientific research, shows that understanding calorie density and following evidence-based practices allows you to eat satisfying portions while maintaining a calorie deficit.

Remember that sustainable weight loss isn't about perfection – it's about progress. As the research shows, success comes from making consistent, manageable changes rather than following extreme diets. By avoiding these common mistakes and following proven strategies, you can achieve and maintain your weight loss goals while enjoying your food and life.

The key is to focus on:

  • Eating enough calories to prevent binges
  • Including plenty of filling starches
  • Understanding basic weight loss science
  • Creating sustainable habits
  • Staying hydrated
  • Preparing meals in advance
  • Making gradual improvements

Start by choosing one area to improve, and remember that every small step brings you closer to your goals. As Chelsea's story and scientific research demonstrate, sustainable weight loss is achievable when you approach it with patience, understanding, and self-compassion. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Stella Q Rivers stellaqrivers
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Are you trying to lose weight but not achieving the desired results? Stella Q Rivers is a weight loss coach who is “helping driven women drop 10-30+ lbs, master food, & finally feel in control,” she writes in her Instagram bio. She lost 40 pounds and has managed to keep it off for a decade. “I went from 165lbs to 115lbs & kept it off for 10 years. My biggest REGRET? Making these 5 mistakes,” she writes in an Instagram post.

Mistake 1: Kept on Trying to Diet

Her first mistake? “I Kept on trying to diet,” she reveals. “The more I dieted, the bigger the tire around my waist got & the scale crept up that I avoided getting on it. The #1 predictor of weight GAIN is dieting.”

Mistake 2: Believed the “Fat and Funny Friend” Story

Her second mistake? “Believed my ‘I’m the fat & funny friend’ story,” she reveals. “You are who you say you are. If you’re playing the role of the fat friend, you are her. What role do you play in your family (the ‘ugly duckling’) & friend circles and HOW much weight are you keeping on your body right now because of it?” she writes.

Mistake 3: Believed “Progressionals” Over Her Body

Her third mistake? She believed “professionals” over her body. “Between dieticians, nutritionists, coaches, hypnotherapists, Jenny Craig consultants, you name it. I did it & trusted them,” she explains. “When you trust OTHER people more than yourself, you will fight your weight because you won’t *trust* yourself. Yes, get informed BUT take what you need & leave the rest.”

Mistake 4: Gave Into Every Craving in the “Name of Not Binging”

Some people will tell you to lean into cravings so you don’t overindulge. But she disagrees. Giving into every craving in the “name of not binging” was her fourth mistake. “Because of dieting, I became a binge eater. Through healing that phase of my life I was told ‘honor your craving or else you’ll binge.’ Again, listening to professionals, FEARING food & my body and gaining more weight. It didn’t feel good. When you give into every craving, you will have a weight problem & food will have the power over you.”

Mistake 5: Worked Out Too Much

Her fifth and final mistake was working out too much. “Running 7+miles a day for a thigh gap, doing HIIT workouts 6 days a week= working out like an a**hole. This contributed to the binging & feeling out of control with food, skyrocketed weight gain & avoiding the scale,” she says. “I love running & love a good HIIT session every now & then but I love listening to my body more. Result? 40+lbs down. Your relationship to yourself is the pathway to your weight loss.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Amy Fritz amy.fritz
Copyright Amy Fritz/Instagram/YouTube
Evidence-Based

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

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

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

We've all been there – feeling uncomfortable in our own skin, wanting to make a change, but not knowing where to start. Amy Fritz knows this feeling all too well. After reaching her heaviest weight by the end of 2022, she felt miserable and ready for change. By making simple adjustments to her lifestyle—moving her body daily and fueling it with nutritious foods 80% of the time—Amy lost over 90 pounds in just 12 months. Now she's sharing the surprising mistakes she had to overcome to find success. Read on to discover what could be holding back your own weight loss journey.

Mistake 1: Focusing on the scale instead of how you feel

Many of us become obsessed with numbers on the scale, but Amy discovered a more powerful motivator. "Feeling healthy is so much more powerful than any number you will ever see on the scale," she explains in her post. Just two weeks into her journey, despite only losing about five pounds, Amy already noticed positive changes.

"The shame of making bad choices that I had been making for so long started to melt away," Amy shares. That feeling of health fueled her to keep going, even when the weight loss was slow. Now, a year into her journey, she craves those healthy habits. "If I have a couple of days where maybe I miss a workout or make some poor choices with my diet, I start to feel gross," Amy admits.

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

Mistake 2: Neglecting mental health while focusing on physical changes

One of Amy's biggest realizations was that sustainable weight loss begins in the mind, not the body. "Until you're mentally ready, until you've really done the work with your mental health, it's not going to be sustainable or easy to try to focus on your physical health," Amy emphasizes.

Working with a therapist helped Amy overcome emotional eating and develop tools for making healthy choices while managing everyday stress. "You have to prioritize your mental health and what's important on the inside. And then that will snowball and reflect the outside," she says.

Mistake 3: Believing you must eliminate favorite foods

Perhaps the most surprising mistake Amy identified was thinking weight loss meant giving up foods she loved. "You do not have to cut out any specific foods or your favorite meals in order to lose weight," Amy states. She discovered that overly restricting certain foods creates a vicious cycle of craving, overeating, guilt, and more restriction.

Instead, Amy found healthier ways to enjoy her favorite meals. "When you have those cravings for foods, all you have to do is find healthier ways to make them," she explains. For example, pizza night became healthier by adding nutritional volume: "Maybe I sprinkle on a bunch of fresh veggies, or what I really love to do is toss some arugula and some olive oil and balsamic and top that on my pizza."

Mistake 4: Tracking calories too rigidly

Amy initially thought successful weight loss meant sticking to a strict daily calorie limit—a common but often unsustainable approach. "You don't have to track your calories by the day," Amy reveals. Instead, she discovered the power of weekly tracking.

"If you want to lose one pound a week, you have to be in at least a deficit of 3500 calories on the week," Amy explains. This flexibility allowed her to enjoy date nights without guilt while still meeting her goals. "I have date night every Friday night. And so you better be sure I use one of my larger calorie days for Friday so I can go out and enjoy myself and not have to worry and feel like I've fallen off the wagon."

RELATED: I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Mistake 5: Putting exercise last on your priority list

Making exercise an "if I have time" activity was a major error Amy had to correct. "You have to prioritize movement and exercise really high when you're on a journey like this. You have to make it almost your number one priority or else it's not going to get done," Amy stresses.

She learned to stop waiting for the perfect moment when everything else was in order. "Leave the kitchen a mess, leave the bedroom a mess, leave the pile of laundry, let something go so that you can go move your body because you matter and you'll feel better," Amy advises. Putting herself first with exercise actually improved her ability to handle other responsibilities.

Why waiting for motivation doesn't work

Many people make the mistake of waiting until they feel motivated to start exercising or eating better. Amy discovered that action comes first, motivation follows. "You'll start to feel good long before you see results on the scale," she points out. The feeling of making healthy choices daily becomes its own reward and generates the motivation to continue.

The perfectionism trap that sabotages progress

Amy admits she used to think everything had to be perfect before she could focus on her health. "So many times last year and before beginning this journey, I would say, man, I can only go to the gym if the whole house is clean," she recalls. This perfectionism kept her from taking action. Learning to let go of perfect and embrace progress was key to her success.

How meal repetition simplifies weight loss

Contrary to popular advice about needing endless variety, Amy found freedom in keeping meals simple. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals. It is okay to make that two or three times a week," Amy reassures.

Sheet pan dinners and taco nights became staples in her home. "We do taco night at least once a week, sometimes twice a week," she admits. Finding a few healthy meals that work and repeating them eliminated decision fatigue and simplified her journey.

RELATED: I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Why adding nutrition works better than restriction

Rather than focusing on what to eliminate, Amy discovered the power of adding nutrition to her plate. "Add some more nutrition to your plate and really add some volume to your plate so that you can control the portions," she explains. This approach—eating more vegetables and nutrient-dense foods alongside smaller portions of more indulgent items—kept her satisfied without feeling deprived.

The mindset shift that makes habits stick

Eventually, Amy's healthy choices became automatic. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares. This transformation from forcing herself to do healthy activities to actually desiring them was the ultimate key to her success.

Amy's journey proves that sustainable weight loss doesn't require extreme measures or suffering. By avoiding these five unexpected mistakes—focusing too much on the scale, neglecting mental health, eliminating favorite foods, tracking calories too rigidly, and putting exercise last—she created lasting change. Her approach balanced enjoyment with progress, proving that weight loss doesn't have to be miserable to be effective. Start today by addressing these common mistakes in your own journey—you've got this! And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50

Melissa_Fit_Mission_Nutrition1
A Nutrition Coach Reveals 7 Fat Loss Mistakes That Keep Women From Losing a Pant Size in 6 Weeks
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Are you eating healthy most of the time but still not losing weight? The few times you dine out could be responsible for this. Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a new social media post she discusses how making a few dining out faux pas can really derail your diet. “When I stopped making these restaurant mistakes, I started losing weight,” she writes in the post. “You can lose weight eating the foods you love & dining out!”

Mistake 1: Saving Up Calories for Dinner.

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishesShutterstock

Do you overeat because you are starving? “If you go to a restaurant starving b/c you didn’t eat much all day, you will make less healthy choices once the smells & sights of food cloud your starving mind!” she says.

What To Do Instead

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You can still eat out without doing this. “Instead, just eat normally, maybe a tad lighter on carbs or fat than usual, but go to the restaurant w/ your usual pre-meal appetite to make better choices!!” she says.

Mistake 2: Starting with a Cocktail

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Are you drinking your calories before dinner? “If you start with a cocktail you’ll likely drink more due to initial thirst & take in more liquid calories,” she says.

What To Do Instead

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

“Instead always start w/drinking at least 1 big glass of water, then you’ll be hydrated & your thirst quenched FIRST...if you still want a drink you won’t drink as much & 1/2 the time you’ll skip it,” she says.

Mistake 3: Not Customizing Your Meal

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

“Not sharing preferences w/ restaurants to alter the meal to make healthier choices” is her third mistake. “If you just order right off the menu, restaurant food is much higher in calories due to things like added sauces, dressings, even butter added to the bun!” she writes.

What To Do Instead

Professional senior male waiter presents a dish to a smiling young couple during a romantic dinner

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“Instead, explain what modifications you want to reduce calories,” she suggests. “Ask for dressings & sauces on the side, or no butter on your bun or even veggies steamed vs sautéd. You’ll keep all the flavor for less calories!”

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Mistake 4: Cleaning Your Plate

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You don’t need to clean your plate. “Thinking b/c I paid for it, I have to eat it all or more than usual,” she says. “If you have this “I can’t waste it” mentality, remember you’re actually wasting it whether it goes in your body or the trash if you truly don’t need it!”

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

What To Do Instead

Man eats, eatingShutterstock

“Instead, STOP when 80% full & put your utensils down for a min or 2. Then, decide if you truly WANT more. If not, feel empowered that you ate what you needed & your body is healthier for stopping there,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes
Copyright silverandstrong/Instagram

Are you struggling to lose weight after 60? According to an expert, a few habit changes can be game-changing. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 I was holding most of my weight in my hips and lower belly until I made these 4 changes to my daily habits,” she writes about the Instagram video. “Are you like me and have a hard time losing weight from your hips and lower belly? These foundational changes to your daily habits are the keys to being able to lose that weight and keep it off,” she adds in the caption.

Make Sure You Are Eating Enough

Her first suggestion? Make sure you are eating enough. “Many women of my generation (50+) grew up eating as little as possible to be skinny. I now know that the key is to eat as much as possible of healthy foods to fuel my body,” she writes.

Protein: “Aim for 1 gram of protein per lb of goal bodyweight,” she says.

Complex Carbohydrates: “Eat your largest carb meals before and after your weight training,” she says.

Healthy Fats: “These are more limited since they have 2.5x the cals as protein or carbs, but are important for overall health,” she writes.

Lift Heavy Weights

Next, make sure to lift heavy weights, “heavy for you,” she says, “to achieve muscle hypertrophy. “Most women don’t lift often enough (4-5x a week) or heavy enough to get the maximum benefits from weight training,” she continues. “The goal for women 50+ is building muscle and bone strength which can become an issue after menopause.”

Move Your Body Throughout the Day

Her third habit has to do with movement, specifically moving your body throughout the day to “get the benefits of NEAT,” she writes. ”NEAT stands for nonexercise activity thermogenesis,” she says. Examples include taking a walk, doing housework, and gardening. “Moving throughout the day can give you more benefits in terms of raising your overall calorie burn for the day than a half hour of cardio exercise.”

Prioritize Your Mental Health

Her last healthy habit is taking time to care for your mental health and mindset. “Change your mindset, change your life! At 50+, we are often unaware of our own limiting beliefs. You CAN do this! Awareness is the first step to changing your internal dialogue and how you talk to yourself,” she says. “Be willing to make yourself a priority and honor your boundaries.”

Be Patient

These habit changes won’t rear results instantly. You need to be patient, she says. “These changes take time, consistency and focus. Start with one and add the others over time and imagine where you will be a year from now.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

get.healthy.with.stefanie
Copyright get.healthy.with.stefanie/Instagram
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 but aren’t getting the results you want? You could be making easy-to-change mistakes in your morning routine, claims an expert. Stefanie is a weight loss warrior who has dropped 33 pounds and helps others do the same. In a new social media post, she reveals morning habits that will prevent you from achieving your goals. “Here are five things you should avoid in the morning if you want to lose weight,” she writes.

Don’t Skip Breakfast

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While some claim intermittent fasting is the key to losing weight, Stefanie disagrees. She believes that skipping breakfast is a big mistake. “A healthy breakfast stimulates the metabolism and helps to avoid cravings throughout the day,” she writes.

Don’t Drink Too Little Water

Woman drinking water in summer sunlightShutterstock

“Too little water to drink” is a significant mistake if you are trying to lose weight, says Stefanie. “Hydration is crucial for metabolism. Start the day with a glass of water to get your body going,” she says. 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 Eat High-Sugar Foods

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“Eating high-sugar foods,” first thing in the morning is a sure-fire way to derail your diet. “Avoid sugary cereals or pastries in the morning, as they quickly increase and drop blood sugar levels, which leads to cravings,” she says.

Don’t Be Sedentary

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Another mistake in the morning that many people make is that they “Do not move,” she says. “Morning exercise, be it a short walk or light stretching, can boost the metabolism and prepare the body for the day.”

RELATED: I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Don’t Drink Too Much Coffee

hands holding hot cup of coffee or tea in morning sunlight

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Coffee may give you energy to start the day, but don’t overdo it, warns Stefanie. “Drink too much coffee,” is her fifth and final morning mistake. “Coffee in moderation is okay, but too much caffeine can suppress the appetite and later lead to eating. Try to even out the coffee with enough water,” she suggests. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week