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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?

sustainable weight losshealthy eating

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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

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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✓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.

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 missI’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
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 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

8 Reasons You Aren’t Losing Weight That Have Nothing to Do with Your Metabolism

Kate_Douglass_lose_weight_w_kate1
lose_weight_wicked_kate/Instagram
Leah Groth
By Leah GrothMay 08, 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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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 struggling to lose weight, even though it seems like you are doing everything right? There are a few common mistakes that you might be making, says an expert. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and help them “get back on track.” In a new Instagram post, she outlines some of the biggest weight loss mistakes people make. “To the woman who is at her max trying to figure out this weight loss thing – and I know, you’ve been through a lot lately, but that’s a story for another day, right?” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, also offers some input on the subject matter. Read on to discover surprising reasons some people are struggling to lose weight.

If You Are Struggling to Lose Weight, It’s Probably Not Due to a Slow Metabolism

Menopausal Mature Woman Concerned With Weight Gain Standing On Scales In Bedroom At HomeShutterstock

“Most women struggling to lose weight don’t actually have a slow metabolism,” she says in the video. “It’s not their hormones, it’s not their age, it’s not inflammation.”

Rediscovering Your Routine

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

“You are so ready to get back in shape, find your routine, and feel like your old self again, despite all the crap that’s happened. And let me tell you, I FEEL you. And here’s the kicker – you’re not doing anything wrong.” It’s likely one or ALL of these things, she says.

1. You Aren’t Burning as Much Energy as Your Think

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

Maybe you are exercising daily and feel like you are moving enough. However, it’s possible you aren’t. “You’re overestimating how much energy you’re burning,” she says about the first reason.

RELATED: Shed 25 Pounds with These 10 Gentle Workouts

2. You Are Overcomplicating Exercise

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

Keep exercise simple, stupid. “You’re trying to do too much with your workouts – remember, less is more,” Kate says.

3. You Aren’t Educated About Nutrition

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Are you really educated about nutrition? If not, your eating habits could be the culprit. “You truly have zero idea how much you need to be eating, including the right amounts of protein, fat, carbs, and fiber (which is why I got certified in fitness nutrition),” she says.

RELATED: 14 Snacks Under 100 Calories That Fill You Up and Slim You Down

4. You Are Inconsistent

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Consistency is key, says Kate. “You don’t have a consistent schedule – talking bedtime, quiet time, you name it,” she says.

5. You Aren’t Happy

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Her final reason? “And honestly, you haven’t had enough fun lately. You’re not happy, not laughing enough, because all this weight loss stress is zapping your energy and confidence,” she says.

6. You Are Underestimating How Much You Eat

Doubtful,Woman,Thinking,About,Eating,A,Pie,Dessert.,Lady,HavingShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, notes that along with overestimating how much you are burning “a lot of people underestimate how much they are eating whether they forget foods (even a few bites they had) or they underestimate portions,” she says.

RELATED: 8 Things I Did to Lose 25 Pounds in 6 Months

7. You Aren’t Eating Enough

tara_collingwood7Tara Collingwood

Collingwood also notes that some people aren’t eating enough, neglecting their bodies from the fat-burning and muscle-building process. “You starve yourself or skip meals, thinking that is the best way to get fewer calories for the day,” she says.

8. You Aren’t Sleeping Enough

Serene woman sleeping at night in the bedroomShutterstock

Finally, Collingwood emphasizes the importance of sleep. “You aren’t prioritizing sleep and getting 7 to 9 hours of QUALITY sleep every single night,” she says.

💪🔥Body Booster: If you are struggling to lose weight, think of it as a puzzle. Examine all the pieces and figure out which ones aren’t lining up.

Fitness & Workouts

Coach Reveals 3 Habits to Lose 7 Lbs in 8 Weeks

lauren simpson
Copyright laurensimpson/Instagram
Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose almost one pound weekly for 8 weeks? It’s doable, without having to make significant changes, according to one fitness pro. Lauren Simpson is a fitness trainer and influencer with over 1.8 million Instagram followers. In a new social media post, she reveals exactly how she is achieving her goal of losing 7 pounds in the next 8 weeks. “Here’s exactly what I’ll be doing,” she writes.

Get Into a Calorie Deficit

The first topic to tackle is nutrition. She plans on consuming 1,650 calories and 132g protein per day. “I definitely embraced the foods over the festive season, so I'm looking forward to tidying my diet up now. 80% whole foods/ 20% soul foods. Tracking my intake so I keep accountable & have more data to then be able to make changes,” she writes. “I’m excited to be entering my first structured calorie deficit phase since having a baby!”

Strength Train

Next, she will be doing strength training workouts. “Aiming for 3-5 days a week weights training. Mum life means being able to adjust & be okay that things aren’t going to be 100% to plan. May introduce cardio later…will see how my body responds,” she says.

Walk

And you will also find her walking. Her daily step goal is 6,000. However, many experts recommend 10,000 for weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

She Lifts Heavy Weights

In an interview with Simply Shredded, Lauren revealed she is “passionate” about the gym. “That’s when I decided to dedicate more time to getting stronger and developing my overall physique and I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she said.

She Does Minimal Cardio

“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” she added to the publication

She Counts Macros

Lauren elaborated on her diet to Simply Shredded. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Here is what Lauren eats in a day

  • Meal 1: 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey
  • Meal 2: 1 scoop Protein and 1 cup Blueberries
  • Meal 3: 3 ½ ounces Barramundi and 9 ounces Sweet Potato
  • Meal 4: 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts
  • Meal 5: 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado
  • Meal 6: 1 scoop Protein and ¼ cup Almonds.

She Keeps No Sweets in the House

“Sushi and sweet potato fries are my current obsession! I often crave sweet things, so to handle those cravings, I simply do not keep any sweets in the house! (Laughs) I remove all temptations and I save the sweets for when I go out on a ‘cheat night,’” says Lauren. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 High Protein Breakfasts to Shed Fat

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Leah Groth
By Leah GrothJan 29, 2025
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

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

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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