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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.

Ditch These 9 "Healthy" Foods Stopping You From Losing Weight

They aren’t “bad” but won’t help you lose weight either.

Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Maxie Haase maxiehaase
Copyright maxiehaase/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
Nutrition & Diet

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

9 "Healthy" Foods Stopping You From Losing Weight

Maxie Haase maxiehaase
Copyright maxiehaase/Instagram
Leah Suzanne
By Leah SuzanneMar 31, 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.

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

chocolate ice cream- scooping ice creamShutterstock

Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Alcohol

Side view of young bartender pouring beer while standing at the bar counter. Warm pub atmosphere. Concept of beer drink, alcohol, brewery, pub atmosphere, tasteShutterstock

Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

Antonia_Osborne_antoniaosbornenutrition1
Copyright antoniaosbornenutrition/Instagram
Leah Groth
By Leah GrothJan 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you want to transform your body in 2025? It might be time to incorporate some healthy habits, says one expert. Antonia Osborne, MSc Distinction, UCL, is a nutrition and lifestyle coach who regularly shares about gut and hormone health. In a new post, she reveals how to become unrecognizable this year. “7 diet habits I’d quit to transform my body composition as a woman in 2025,” she writes across the Instagram video.

Quit Restricting

The first thing you need to do is stop restricting, says Antonia. “I’d drop the restrictive mindset—it only leads to spinning in circles, whether it’s cutting too much and then overeating or being stuck in unhelpful cycles like the ones below,” she writes in her post.

Quit Going Low Carb

Her next habit to quit? Going low carb. “Low carb might sound like a quick fix, but for women, it puts your body under stress, making it harder to build muscle or burn fat. Plus, workouts suffer, and you’re more likely to get sick,” she writes.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Quit Under-Fueling

Her next habit of quitting is under-fueling. “Eating too little slows your metabolism and messes with your hormones, leaving you tired and making it so much harder to lose fat or gain lean muscle,” she points out.

Quit Fasted Workouts

Another no-no in 2025 if you want to lose weight and keep it off: Fasted workouts. “For women, fasted workouts can do more harm than good. They stress your body, making it harder to build muscle or get lean—our bodies just don’t respond the same way men do,” she explains.

Quit Skimping on Healthy Fats

Skimping on fats is another dietary habit you should quit. “Healthy fats are essential for supporting hormones, which are key for body composition changes. Cutting fats does more harm than good,” she says.

RELATED: Lose Weight Fast with These 5 Simple Meal Prep Tips

Quit Fasting

Fasting may be a trendy weight loss method, but Antonia doesn’t recommend it. “Going too long without eating raises stress hormones (cortisol) and slows your metabolism, making it harder to tone up or burn fat sustainably,” she writes.

Quit Focusing Only on Calories

And her final suggestion? Stop focusing only on calories. “It’s not just about calories or macros—it’s about the food. How it impacts your energy, digestion, and fullness is what leads to sustainable changes and long-term results,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Woman Loses 28 Pounds in 4 Months After Stopping These 7 Mistakes

Luisana_Carrero_luisana_nutritioncoach15
Copyright luisana_nutritioncoach/Instagram
Leah Groth
By Leah GrothOct 24, 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
Follow:
✓Evidence-Based

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

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

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

Are you holding on to bad habits that are preventing you from losing weight? Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months once she realized the behaviors that kept her from achieving her goals. In a new post, she revealed seven habits she wished she knew about sooner.

You Are Eating Healthy But Consuming Too Many Calories

“Eating healthy doesn’t necessarily equal weight loss. For a long time, I was eating healthy without paying attention to the amount of calories I was consuming. But, if you’re not eating the right amount for your body, you won’t see the results you are looking for,” she says in her post.

RELATED: Weight Loss Coach Reveals 6 Daily Habits That Help Clients Drop 2 Pounds Every Week

You Are Cutting Carbs But Not Eating Complex Carbs

A zero-carb diet isn’t necessarily the best way to lose weight. “You don’t need to cut out carbs to lose weight. Instead, opt for complex carbs that are high in fiber, vitamins/minerals, and measure your portions to ensure you’re staying in a calorie deficit,” she says.

You Avoid Eating After 8

You don’t have to be super strict when it comes to meal timing, according to Luisana. “You can eat after 8 PM and still lose weight. The time you eat doesn’t matter; it’s the total calories that count. However, eating too close to bedtime might disrupt your sleep,” she says.

You Weigh Yourself Just Once a Week

You don’t have to fear the scale, she continues. “Instead of weighing yourself once a week, try weighing yourself 3-4 times a week and averaging the results. This gives a more realistic picture and helps track your progress better,” she says.

RELATED: She Walked 10,000 Steps Every Day for a Month, and Here Is What Happened

You Aren’t Eating the Right Food

“The key during a calorie deficit isn’t to eat as little as possible BUT to eat MORE of the right foods. Focus on lean proteins, complex carbs, fiber, and fats. Opt for meals that are filling but lower in calories to help you stay satisfied longer,” Luisana explains.

You Are Staying in a Deficit for Too Long

Don’t restrict yourself for long periods of time, she warns. “Staying in a deficit for a long period of time can slow down your metabolism and make it HARDER to maintain your weight in the long run,” she says. “Choose 10-14 weeks to be in a calorie deficit, be committed and consistent, and then take a break. Taking breaks allows your body to recover and prevents metabolic adaptations. It also makes your journey way more enjoyable.”

You Aren’t Walking

Also, don’t forget to get your steps in. “Walking is the most underrated fat loss tool. Walking is one of the best things you can do to lose body fat because it’s a low-impact, accessible form of exercise that helps increase your daily calorie burn without adding stress to your body. Adding a 30-minute daily walk made a big difference for me,” she says.

Other Bad Habits? You Are Drinking Your Calories

In another post, she revealed some other habits that prevented her from losing weight. She also stopped drinking her calories. “I cut back on drinking from 4-5 drinks every weekend to only on special occasions,” she reveals.

RELATED: 9 High-Protein Foods That Beat Eggs for Weight Loss

You Aren’t Planning Your Workouts

She also stresses the importance of exercise planning. “I stopped going to the gym without a plan and started following a workout program, lifting weights at least 4x per week,” she says.

Eat These High Protein Foods

As for high-protein foods, in another post, she unveils a list of her go-to's to get “140g of protein in a day and make fat loss easier.”

  • Non-Fat Plain Greek Yogurt: “I opt for plain Greek yogurt for lower calories and more protein. 200g Greek yogurt provides 22g of protein. I add stevia, peanut butte, and frozen blueberries to mine, I eat that for dessert every night,” she explains.
  • Chicken breast: “130g of cooked chicken breast will give you 40g of protein. I cook it in bulk and use it to make many different meals like grilled chicken sandwiches, tacos, salads, bowls,” she said.
  • 96/4 Lean Ground Beef: “140g of cooked ground beef provides 40g of protein. I cook it in bulk and make burger patties or use it for my pasta,” she added.
  • Egg whites: “200g of liquid egg whites will give you only 108 calories and 22g of protein. You can add liquid egg whites to your full eggs for more protein and more volume. I mix a cup of egg whites with 2 full eggs or use it for my French toast or my pancakes,” she revealed.
  • Fat-Free Cottage Cheese: “A serving of cottage cheese gives you 13g of protein. You can add it to your eggs, eat it with fruits, or add it to your salads,” she concluded.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals

Camden Mamian mamianfitness
Copyright mamianfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 18, 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.

Are you dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

Doctor,,Patient,hospital,medical,health​Monitor Your Progress Through TestingShutterstock

Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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