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3 Reasons Why Your Last Diet Didn’t Work, According to Health Coach

You might be your own worst enemy when it comes to your eating habits.

Leah Groth
By Leah GrothApr 15, 2024
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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cmorrfitness/Instagram
Leah Groth
By Leah GrothApr 15, 2024
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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Fitness & Workouts

Colette Morr is a fitness coach, influencer, and “sustainable health coach,” who shares realistic diet and fitness tips with her followers. One of her main goals is “helping busy people gain confidence in their health” and also feeling “their best by restoring their metabolism & ditching the yo-yo diets.” In a recent post she reveals three key reasons why most diets fail – and also what you can do to avoid that happening. “Why your last diet failed you?⁣ You are NOT the problem, your method is,” she writes in her post. Body Network also consulted our 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, to weigh in on the topic and offer her own piece of advice.

Unrealistic Time Frame

Colette_Morr_cmorrfitness2cmorrfitness/Instagram

The first reason your diet might have failed you is an unrealistic time frame, she claims. “Dieting should not be long term. Long term dieting can cause numerous health issues such as destroying your metabolism, developing nutrient deficiencies and other medical complications,” she writes. “Many people attempt to diet before their metabolism can handle a caloric deficit which just pushes them further from their weight loss goal.”

RELATED: The Best Full-Body Home Workout For Small Spaces

Too Much Restriction

Colette_Morr_cmorrfitness3cmorrfitness/Instagram

Another reason you could be failing is too much restriction. “You CAN eat the foods you enjoy and still reach your goals. WHATTT?? I KNOW, WIILD!” she exclaims. “If your diet has been cutting out foods or routines you love entirely then you are less likely to follow through because it is not enjoyable for you.”

You Are Following Diet Fads

⁣

Colette_Morr_cmorrfitness4cmorrfitness/Instagram

Diets shouldn’t be a one-size fits all solution. “There is a new dieting fad every few years and guess what? None of these trends consider YOUR body and YOUR health conditions,” says Colette. “Over time this creates a terrible mindset because you compare yourselves to others and wonder why weight loss won’t work for you when you are COMPLETELY different people.⁣”

Related: The Ultimate Guide to Getting Fit as a Pear Body Type

Here Is What Our Expert Thinks

tara_collingwooddietdivatara/Instagram

If you are “dieting” short term, “then it is not going to last anyway,” says Collingwood. “It’s better to cut small amounts and make swaps that are sustainable rather than just think of a diet as short term. That creates a yo-yo effect of weight loss and weight gain when you go off the diet.” As for giving up all fun, it “is not sustainable,” she agrees. “Figuring out how to include some of the foods you enjoy but watch portions and how often you are eating them is key,” she says. As for diets, “find a plan that works for you,” she recommends. “If you get light headed or super crabby when you don’t eat for long periods of time then time restricted eating or intermittent fasting is not for you. If you are a vegetarian then a super high protein diet is difficult to achieve. Think about what your major barriers to weight loss are (sweet tooth, eating out too much, etc) and tackle those issues with some realistic changes.”

RELATED: 13 Lifestyle Changes That Melt Away Body Fat

One More Reason: You Might Not Be Changing Your Lifestyle

tara_collingwood6dietdivatara/Instagram

Collingwood adds that your lifestyle could be the reason your diet is failing. “Another reason a diet may not work is because you are not also changing other aspects of your life like making sure you are getting enough sleep, increasing your exercise and movement throughout the day, controlling stress levels, and more,” she points out. “All of these things can affect appetite and metabolism and even the best diet will not be successful if you don’t also take into account these parts of your life.”

💪🔥Body Booster: If your diet keeps failing, sit down and take notes about all the potential reasons why. Was it too restrictive or not conducive to your lifestyle?

proteinhigh protein dietsustainable weight lossintermittent fastinghealthy eatingweight loss

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Fitness & Workouts

3 Reasons Why Your Last Diet Didn’t Work, According to Health Coach

Colette_Morr_cmorrfitness1
cmorrfitness/Instagram
Leah Groth
By Leah GrothApr 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Colette Morr is a fitness coach, influencer, and “sustainable health coach,” who shares realistic diet and fitness tips with her followers. One of her main goals is “helping busy people gain confidence in their health” and also feeling “their best by restoring their metabolism & ditching the yo-yo diets.” In a recent post she reveals three key reasons why most diets fail – and also what you can do to avoid that happening. “Why your last diet failed you?⁣ You are NOT the problem, your method is,” she writes in her post. Body Network also consulted our 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, to weigh in on the topic and offer her own piece of advice.

Unrealistic Time Frame

Colette_Morr_cmorrfitness2cmorrfitness/Instagram

The first reason your diet might have failed you is an unrealistic time frame, she claims. “Dieting should not be long term. Long term dieting can cause numerous health issues such as destroying your metabolism, developing nutrient deficiencies and other medical complications,” she writes. “Many people attempt to diet before their metabolism can handle a caloric deficit which just pushes them further from their weight loss goal.”

RELATED: The Best Full-Body Home Workout For Small Spaces

Too Much Restriction

Colette_Morr_cmorrfitness3cmorrfitness/Instagram

Another reason you could be failing is too much restriction. “You CAN eat the foods you enjoy and still reach your goals. WHATTT?? I KNOW, WIILD!” she exclaims. “If your diet has been cutting out foods or routines you love entirely then you are less likely to follow through because it is not enjoyable for you.”

You Are Following Diet Fads

⁣

Colette_Morr_cmorrfitness4cmorrfitness/Instagram

Diets shouldn’t be a one-size fits all solution. “There is a new dieting fad every few years and guess what? None of these trends consider YOUR body and YOUR health conditions,” says Colette. “Over time this creates a terrible mindset because you compare yourselves to others and wonder why weight loss won’t work for you when you are COMPLETELY different people.⁣”

Related: The Ultimate Guide to Getting Fit as a Pear Body Type

Here Is What Our Expert Thinks

tara_collingwooddietdivatara/Instagram

If you are “dieting” short term, “then it is not going to last anyway,” says Collingwood. “It’s better to cut small amounts and make swaps that are sustainable rather than just think of a diet as short term. That creates a yo-yo effect of weight loss and weight gain when you go off the diet.” As for giving up all fun, it “is not sustainable,” she agrees. “Figuring out how to include some of the foods you enjoy but watch portions and how often you are eating them is key,” she says. As for diets, “find a plan that works for you,” she recommends. “If you get light headed or super crabby when you don’t eat for long periods of time then time restricted eating or intermittent fasting is not for you. If you are a vegetarian then a super high protein diet is difficult to achieve. Think about what your major barriers to weight loss are (sweet tooth, eating out too much, etc) and tackle those issues with some realistic changes.”

RELATED: 13 Lifestyle Changes That Melt Away Body Fat

One More Reason: You Might Not Be Changing Your Lifestyle

tara_collingwood6dietdivatara/Instagram

Collingwood adds that your lifestyle could be the reason your diet is failing. “Another reason a diet may not work is because you are not also changing other aspects of your life like making sure you are getting enough sleep, increasing your exercise and movement throughout the day, controlling stress levels, and more,” she points out. “All of these things can affect appetite and metabolism and even the best diet will not be successful if you don’t also take into account these parts of your life.”

💪🔥Body Booster: If your diet keeps failing, sit down and take notes about all the potential reasons why. Was it too restrictive or not conducive to your lifestyle?

Nutrition & Diet

4 Reasons Why You Aren’t Losing Weight

Kate Douglass lose_weight_w_kate
Copyright lose_weight_w_kate/Instagram
Leah Groth
By Leah GrothMar 04, 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 doing everything right but still can’t seem to lose weight? It can be easy to blame it on hormones, but that isn’t always the case. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and “get back on track.” In a new post, she reveals why you might not lose weight, even though you “eat plenty of protein,” track your steps, and “even cut out sugar” – that has nothing to do with your hormones.

You Aren’t Really Eating Healthy

The first reason could be that you are eating “clean,” but not healthy. “Let’s be honest—those ‘healthy’ snacks, gluten-free crackers, protein bars, and sugar-free treats? They’re adding up fast, and food labels are sneaky AF. What you think is a small snack might be packing in 300+ calories without even filling you up,” she says.

You Aren’t Moving Enough During the Day

Next, just because you are getting sweat session in, doesn’t mean you are moving enough the rest of the day. ”You’re working out, but how much are you moving the rest of the day? Hitting Pilates three times a week is great, but if you’re sitting 8+ hours a day and barely hitting 5k steps, your overall activity isn’t cutting it for fat loss. Movement outside the gym matters more than you think,” she says.

You Are Stressed

Stress could be another reason why you are holding on to weight. “It’s a silent saboteur. Chronic stress cranks up cortisol, which makes your body hold onto fat like it’s prepping for hibernation. And let’s not even talk about the emotional snacking that stress triggers (been there, done that!),” she says.

Your Weekend Cheating Is More Harmful Than You Think

“Weekends aren’t as harmless as you think,” she says. “I know, you ‘only’ have a couple drinks, a bite of dessert, and a fun brunch with the girls—but those indulgences can easily push you into a calorie surplus, stalling all the hard work you put in during the week,” she says.

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

It’s Likely Your Habits Over Hormones

“Look, babe, I say this with love—it’s not your hormones, it’s your habits,” she says. “And that’s good news, because it means we can fix it. You don’t need to overhaul your life, you just need a smarter approach.”

There Are Reasons Your Body Could Be Holding Onto Fat

In another post, she reveals another scenario of why the weight “won’t budge.” She says “the truth” is, your body “isn’t the exception to the rules of fat loss—but it is incredibly smart. If it feels stressed, underfed, or overwhelmed, it will adapt by holding onto fat,” she says, going onto reveal “what might actually be happening.”

Your Body Is in Survival Mode

The first thing that could happen is that your body is in survival mode. “High stress + low recovery = more belly fat storage, even with a calorie deficit,” she writes.

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

There Are Hidden Calories

There may also be hidden calories in your food. “Even ‘clean’ foods can throw off your deficit if portions and tracking aren’t accurate,” she says.

You Hit a Workout Plateau

You may have hit a workout plateau. “Your body might need progressive overload or more recovery, not just more effort,” she says.

Or, You Are Hitting Hormonal Roadblocks

You could also be hitting hormonal roadblocks. “High cortisol, insulin resistance, thyroid issues, or perimenopausal changes can make fat loss feel impossible,” she writes.

You Are Experiencing Adaptation Overdrive

Her last revelation? You could be experiencing adaptation overdrive. “Sometimes, what worked before doesn’t work now. Your body needs new strategies to adapt,” she says.

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

The Bottom Line

The bottom line? “Your body isn’t broken—it’s adapting to what you’re giving it. Instead of working harder, it’s time to work smarter,” she says.

Nutrition & Diet

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 29, 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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Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Truths About Why You Aren’t Losing Weight

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Leah Groth
By Leah GrothMay 05, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you dieting and exercising but can’t seem to lose weight? There could be an easy fix to your problem, according to an expert. Gillian is a Women’s Nutrition Coach who boasts over 64,100 followers on Instagram alone, whose specialty is “helping you ditch diets & transform your body through macros, movement & mindset,” she explains in her bio. In a recent post she gets real about weight loss, revealing “Five truths about why you’re not losing weight.”

1. Your Diet Is TOO Restrictive

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

The first reason she offers? “Your calories are set too low causing you to be too RESTRICTIVE,” Gilian says. “Pulling back too much can and most likely will backfire, causing you to get frustrated and throw in the towel bc it feels too hard or follow your plan most days but totally go off the rails on the weekend because you just can’t handle it anymore.”

She Recommends a Sustainable Calorie Deficit

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

She says that her goal with her clients “is always a sustainable calorie deficit,” and keeping an eye on the “big picture.”

2. You’re Eating Back Calories Burned

Smart watch on the woman's handShutterstock

The second reason you aren’t losing weight might be that you’re eating back calories “BURNED,” she writes. “Slippery slope! Our watches are highly inaccurate if you’re using it to track calories burned and then thinking you can use that amount to eat more,” she writes.

Make Sure to Track the Correct Way

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Her advice to remedy this? “If you’re tracking in MFP make sure the setting is toggled OFF to add back in exercise calories,” she suggests.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

3. You Aren’t Getting Detailed Enough with Your Tracking

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

You also might not be tracking everything you are eating. If “you’re not including BLTs (bites, licks, tastes),” you could be consuming a lot more calories than you think. “These add up SO FAST and can easily send you several hundred calories over your plan. (Speaking from experience 🙋‍♀️)” she writes.

4. You Aren’t Counting Calories on the Weekends

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

“Not counting weekends,” can also add calories. “All days count, girls! Meals out count, alcohol counts … it all counts. This doesn’t mean no social life, it means have a strategy! Master your weekend and 10x your results 🔥” she writes.

RELATED: 8 Essential Proteins That Boost Weight Loss Efforts

5. You Aren’t Getting Enough Sleep or Hydrating

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

And finally, another reason why you might not be losing weight? “You’re not prioritizing two other key components - SLEEP & HYDRATION,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. As for hydration, the Mayo Clinic maintains that it is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. It can also ward off hunger.

💪🔥Body Booster: If you are dieting and exercising but aren’t losing weight, you might need to take a closer look at your health habits.

Nutrition & Diet

5 Reasons Why You’re Still Hungry After a Meal

woman eats sweets at night to sneak in a refrigerator.
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Leah Groth
By Leah GrothApr 16, 2024
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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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you constantly hungry – even after eating a big meal? You might be making a dietary mistake, claims one expert. Alissa Brecht MS, RDN, is a nutrition expert and influencer who preaches “intuitive nutrition without restriction” on her Instagram account. In a recent Instagram post, she addresses some potential causes of your post-meal hunger and what you can do about it. “Reasons you’re still hungry after a meal,” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.

You Didn’t Eat Enough

Alissa_Brecht_alissabrechtrd2Alissa_Brecht_alissabrechtrd/Instagram

The first, and probably most obvious reason, is that you didn’t eat enough food. “You need to eat, to not be hungry. Don’t be afraid to listen to your body to tell you when you’re done,” says Alissa.

Your Meals Aren’t “Balanced”

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

The second reason is that you aren’t having “balanced” meals. “Meals don’t need to be perfect, but the key feeling good after a meal is having carbs, fat, and protein,” she notes.

RELATED: 10 Protein Tips to Help You Lose Weight, According to Nutritionist Danni Patton

Changes in Your Activity Level

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

“Changes in your activity level,” could also be the reason why you are eating the same as usual, but are unusually hungry. “Increasing how active you are - walking, exercise, etc. - can make you feel hungrier,” she points out.

You Are Waiting Too Long Between Meals

Active woman using smartwatchShutterstock

“It’s been too long since you last ate,” is another reason Alissa gives. “It’s very normal and healthy to feel hungry multiple times during the day, your body needs to eat. If it’s been 3-5 hours since you last ate and you’re feeling hungry, that’s normal,” she says.

You Aren’t Satisfied

Alissa_Brecht_alissabrechtrd3Alissa_Brecht_alissabrechtrd/Instagram

The last reason she gives is no satisfaction. “Satisfaction is what emotionally makes you feel full. If you didn’t really enjoy what you ate, then you will want to keep eating,” she points out.

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

Here Is What Body Network's Expert Thinks

Tara_Collingwood2Diet Diva/Facebook

While Collingwood agrees that these are all reasons you could be hungry after a meal, she elaborates that you should always think about the type of hunger you are experiencing. “The word ‘hunger’ can mean a lot of things,” Collingwood points out. “Maybe you are not ‘hungry’ physiologically but you still want to eat more because it tasted really good and you want more or you are feeling emotional and think food will make you feel better,” she says. “Differentiating between physiological hunger and psychological hunger is one of the most important things to know how to fix it!”

💪🔥Body Booster: If you are hungry after eating, consider adding more protein to your meals. Most experts recommend at least 30 grams per meal to fill you up and keep you satiated.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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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.

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?

Man eats, eating​What To Do InsteadShutterstock

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

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

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

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

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

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

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

Calories Nutrition Food Exercise ConceptShutterstock

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

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

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

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

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

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

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.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

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“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

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