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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.

A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Stop making these common fat loss mistakes and start seeing real results.

Christopher Roback
By Christopher RobackNov 15, 2024
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.
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Jeremy Ethier
jeremyethier/Instagram
Christopher Roback
By Christopher RobackNov 15, 2024
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
Fitness & Workouts

Looking in the mirror only to see stubborn fat that won't budge despite your best efforts? You're not alone. Research shows that most people fail in their fat loss attempts not because of lack of effort but due to misunderstanding how fat loss actually works. Understanding the science of fat loss can mean the difference between frustration and success. Jeremy Ethier, a NASM-certified trainer, FMS specialist, and Kinesiology graduate from Vancouver, brings you research-backed solutions that actually work. Read on to discover the four crucial fat-loss secrets that will finally help you break through your plateaus and achieve lasting results – backed by both science and success stories from thousands of transformations.

Understand Your Body's Fat-Burning Biology

"Not all body fat is created equally," explains Jeremy in his post. He points out that our fat cells have two types of receptors: alpha (which stores fat) and beta (which burns fat). For men, the highest concentration of stubborn "alpha" receptors is in the belly and love handles, while women typically face this challenge around the hips and waist. This biological setup explains why these areas are often the last to respond to diet efforts.

One of Jeremy's clients shares a common frustration: "The belly fat a lot of times is the last thing to go... I was seeing myself gradually lose fat in certain areas, and I still saw my belly." This reality check helps explain why quick-fix promises often lead to disappointment.

The Truth About Targeted Fat Loss

Jeremy cites a revealing 2011 study showing that even six weeks of daily ab training had zero effect on reducing belly fat in overweight participants. "Despite all the popular theories," Jeremy notes, "avoiding carbs after 6 PM, fasted morning cardio, special diets, and high-intensity workouts won't specifically target stubborn fat areas." The key lies in overall fat loss, not targeted exercises.

Focus on Body Composition, Not Just Weight

"Although most people say they want to lose weight, what they actually mean is they want to lose fat," Jeremy clarifies. He warns against the common mistake of extreme calorie restriction and excessive cardio: "The very low calorie, high cardio approach is going to help you lose weight quickly, but most of the weight you do lose is going to be muscle rather than fat."

The Power of Patience and Consistency

Success stories from Jeremy's program prove patience pays off. As program member Archie reveals: "It was like eight months of time just going and going... even four months in where I was like, 'dang it, bro, what the heck is going on?' Trust the process and just stay consistent and you will see those results."

Master Your Progress Tracking

"Your weight will vary up to about five pounds day to day," Jeremy explains. The solution? Weigh yourself daily, first thing in the morning, after using the bathroom but before eating or drinking.

One of Jeremy's successful clients shares: "The good thing for me was measuring other things like my strength. I may be plateauing with my weight loss... but my strength has actually gotten quite a bit better."

Optimize Your Protein Strategy

Recent research supports the importance of protein during fat loss. A study referenced by Jeremy showed that participants who increased their protein intake to 1.1 grams per pound of body weight gained muscle while losing fat, even with higher total calories. Meanwhile, those who decreased protein intake saw no fat loss despite eating fewer calories.

The Science Behind Safe Fat Loss

Jeremy's approach aligns with expert consensus. WebMD highlights that gradual weight loss is more sustainable: "If you shed pounds too fast, you'll lose muscle, bone, and water instead of fat." They recommend losing 1-2 pounds per week - exactly what Jeremy advocates in his approach.

Understanding Your Metabolism

"Your metabolism -- how well your body turns calories into fuel -- matters," WebMD explains. "If you cut too many calories, you not only skimp on nutrients, you slow down your metabolism, making weight loss even harder in the long run." This validates Jeremy's emphasis on sustainable approaches over crash diets.

The Role of Nutrition

WebMD reinforces the importance of smart food choices:

  • Lean protein sources
  • Good fats from fish, nuts, seeds, and olive oil
  • Fiber from vegetables, whole grains, and fruits
  • Limited added sugars and processed carbs.

Sleep and Recovery

According to WebMD research, poor sleep can significantly impact weight loss efforts, leading to increased snacking on high-fat and high-carb foods. This biological response explains why tracking multiple markers of progress, including energy levels and daily habits, is crucial for success.

RELATED: New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Your Success Blueprint

Jeremy recommends tracking:

  • Regular progress photos
  • Strength improvements
  • Waist measurements
  • Energy levels
  • Daily habits.

"If your waist size is decreasing, you're feeling more energized, and you're making positive changes with your habits," Jeremy concludes, "then trust that you're moving in the right direction regardless of what that number on the scale tells you." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Nutrition & Diet

Fitness Coach Reveals 4 Mistakes Preventing You From Losing Weight

Kim Schlag kimschlagfitness
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Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? You might be making a mistake that is getting in the way of your progress, according to an expert. Kim Schlag is a midlife and menopause fitness specialist who helps clients achieve their weight loss goals. In a new post, she discusses the main ways people complicate weight loss and reveals what to do about it. “Ways you are making weight loss harder than it needs to be,” she writes. “Want weight loss that’s less complicated?” she asks, going into revealing the answers.

Stop Playing “Macro Tetris"

The first way you may be overcomplicating weight loss is by spending too much time calculating marcos. “Stop playing macro Tetris because research indicates that when calories and protein are equal you can lose weight just as well with a lower fat/higher carb diet as you can with a lower carb/higher fat diet,” she says.

Instead, Keep It Simple

What should you do instead? “So keep it simple,” she responds. “Track your calories and protein and then let carbs and don’t worry about tracking carbs and fat.”

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

Don’t Make Spontaneous Decision

“Do you make your most important work decisions for big projects shooting from the hip? Likely you strategize & plan ahead. Do the same with the project of losing weight,” she says. “Deciding as you go what to eat complicates the process and sets you up for success at hitting your deficit calories and protein target.”

Instead, Try Meal Planning

One great way to do this is meal planning. “My most successful Fitter After 40 members & 1-1 online clients PRELOG THEIR MEALS the night before,” she says.

Eating Out Multiple Times a Week

And, the third mistake you might be making? “Eating out multiple times a week if you’re struggling to stay in your deficit calories is like going to Target & Home Goods many times per week when you’re struggling to keep to your budget,” she says.

Instead, Eat Out in a Defiicit or Eat More Meals at Home

“The calories add up fast eating out,” she says. “Way more butter and & oil hidden in there, outrageous portion sizes, and the easy-to-add-on bread, appetizers, dessert & drinks. Eating out in a deficit is a skill that takes practice to learn, and if you haven’t mastered your deficit calories in your home setting, you will likely struggle even more with take-out or restaurant meals. Prep & eat more meals at home.”

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

Finally, Eat the Same Meals Deal

She offers an extra mistake. “Bonus way you’re making weight loss harder than it needs to be: you’re coming up with different meals every day. Girl, put those meals on repeat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fat Loss Coach Unveils 4 Mistakes She Made

Rosi May rosimayfitness
Copyright rosimayfitness/Instagram
Leah Groth
By Leah GrothMar 10, 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.

Are you trying to lose weight? You could be making some simple mistakes that are keeping you from achieving your desired results. Rosi May is a fat loss coach who helps “women reach their fat loss goals without restriction,” she writes in her social media bio. In a new post, she discusses her weight loss experience, revealing some things she did along the way that she wishes she hadn’t. “4 mistakes I’ve made on my own journey so you don’t have to,” she writes.

Only Measuring Success with the Scale

The first mistake she made was “using the scales as my only tool of measurement,” she says. “The scales can be useful ONLY when used in conjunction with other things. And even more so for women. Your weight will fluctuate even when you tick every single box. Track as many different metrics as you can so you get a better understanding of what progress you’re making.”

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

Resorting to Fad/Extreme Diet

The second mistake? “Resorting to fad/extreme diets because it was the latest thing. Fad diets never work long term (ask any millennial woman). Unless the goal is messing up your relationship with food. In that case, it’s a great option,” she writes.

Setting Unrealistic Time Frames to Reach Goals

The third mistake she made was “setting unrealistic time frames to reach my goals, and then feeling like a failure when I hadn’t achieve it in 4 weeks,” she says. “It’s not a race. And you definitely won’t be at your goal in 4 weeks. Giving yourself weeks to achieve a goal that realistically could take years is a recipe for failure. Be realistic.”

Giving Up After a Bad Day

Mistake four? “Throwing the towel in every time I had a ‘bad’ day. I would have seen results much quicker if I didn’t give up every time something didn’t go to plan. You will have bad days and days where your nutrition isn’t great or you miss a workout. Everyone does. But you have to get over it and move on. The only way you don’t make progress towards your goals is if you give up,” she says.

And, Here Are the Biggest Tracking Mistakes You Are Making

In another post, she reveals three reasons why you aren’t losing weight despite tracking everything. The first? “You’re tracking at the end of the day. This is pretty much pointless if you want any sort of accuracy. It’s almost impossible to remember exactly how much you’ve had and things easily get forgotten. Doing this will usually result in under reporting your nutrition. Do it as you go to make sure nothing is forgotten,” she says.

There Are Hidden Calories

Hidden calories are the second reason. “Things like oils, sauces, condiments etc might not seem like they’ll make much difference because you only used a ‘splash’. But those little bits here and there actually add a good chunk of calories onto your day without you realising. Using those things is fine, just make sure you track them,” she says.

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

Not Tracking Snack

Not tracking your snacks is the third mistake. “The world would be a wonderful place if snacks didn’t contain calories, but unfortunately they do. That cheeky biscuit with your brew, that handful of nuts whilst you’re cooking- it all adds up. If you eat it, track it,” she says.

People Aren’t Honest with Themselves When It Comes to Tracking

“The biggest reason people find that tracking nutrition doesn’t work for them, is simply because they’re not honest with themselves about what they’re eating,” she writes. “Whether it’s underestimating serving sizes or thinking the little things don’t count. The only person you’re cheating out of results when you do that, is YOU. Tracking your nutrition is a fantastic tool (for the right person) but it only works if you actually track accurately.” And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

5 Mistakes Will Prevent You From Losing Body Fat

Helen Laverick helen_laverick_pt_
Copyright helen_laverick_pt_/Instagram
Leah Groth
By Leah GrothFeb 18, 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.

Are you making mistakes that are preventing weight loss progress? Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals some fat-burning faux pas she made in the past. “I would never repeat these 5 mistakes if my goal was to lose body fat and tone up,” she writes in the post.

She Wasted Time and Energy on Mistakes

I’ve been there...wasting time and energy on mistakes that only set me back on my fat loss journey,” she writes. Today, I’m done repeating those errors, and I’m determined never to make them again.

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

Here Is What She Has Learned

“I know some of you are still caught up in the same traps, so let’s break down what I’ve learned and make real progress together,” she continued. “I would NEVER repeat these 5 mistakes again if I want to lose body fat. I’ve learned the hard way, and here’s what I’m leaving behind.”

Cutting Calories Too Low

The first mistake is cutting calories too low. “I used to think dropping below 1,200–1,500 kcals was the key to fat loss and toning. Jumping straight into a deep cut isn’t sustainable and only sabotages your progress,” she said.

Relying on Cardio as a Magic Fix

Another mistake? Relying on cardio as a magic fix. “I thought endless cardio was the answer to fast results. The truth is, while cardio has its place, it’s the weights that truly transform your body. Resistance training builds lean muscle and revs up your metabolism,” she writes.

Eliminating Entire Food Groups:

Next, she doesn’t recommend eliminating entire food groups. “Labeling foods as ‘good’ or ‘bad’ and cutting out entire food groups led me straight to bingeing. Balance and moderation are the real keys to lasting change gal,” she says.

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

Training 7 Days a Week

Training every single day is a mistake not to make. “Overtraining isn’t a badge of honor. Rest and recovery are just as important as the workout itself. Your body needs time to rebuild and grow stronger!” she writes.

Treating Carbs as the Enemy

The final mistake? Training every day. “I used to avoid carbs like they were the devil. Now I know that if I want to get toned, I need them as fuel. Carbs are essential for energy and should be part of a balanced diet!” she says.

She Has “Reshaped” Her Approach to Fitness and Nutrition

Her bottom line message? “These lessons have reshaped my approach to fitness and nutrition. Progress isn’t about quick fixes gals it’s about sustainable, balanced habits that support long-term goals. FACTS!” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Fat Loss Myths That Will Help You Lose Fat

Emma Storey Gordon esgfitness
Copyright esgfitness/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight but can't seem to sift through all the fat loss facts versus myths? Emma Storey Gordon is a fat loss coach and social media influencer who helps her clients lose fat and keep it off. In a new social media post, she pops the lid on a few weight loss myths circulating on the web. “3 fat loss myths that will help you lose fat,” she writes. “There are a lot of myths around fat loss & many of them stick around because they do work. Just not for the reasons being claimed,” she explains.

Starvation Mode

The first myth is the starvation mode. “This is the idea that you can eat too little to lose weight. On a physiological level, this isn’t true…if it was, then no one would starve,” she writes. “But on a behavioral level, this can certainly be true in the sense that setting your calories too low inevitably ends in you overeating and/or giving up and thus not adhering to a calorie deficit long term. If people believe in starvation mode, then they will often eat more, adhere to the diet, and get better results.”

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

You Aren’t Losing Weight Because You’re Building Muscle

Myth two is that you aren’t losing weight because you’re building muscle. ”The truth is that although some fat loss can be masked on the scale by muscle building, if you are losing a significant amount of fat you will lose weight (long term),” she writes. ”This is because your rate of fat loss is going to be faster than your rate of muscle gain. Even if your fat loss is pretty slow! e.g you are certainly not going to be building 0.5lbs of muscle every week (sorry, this information is painful for me too) This myth is useful as it stops people freaking out about the scales!!!”

You Shouldn’t Eat After 6 PM

The third and final myth? You shouldn’t eat after 6 p.m. “Food has the same caloric value before and after 6 pm,” she says. “However, the evening is also the time that most people go off track with their diet. So having a rule of not eating after 6 p.m. will likely help you stick to your diet and avoid mindless eating in front of the TV.”

And, to Reduce Calories Without Tracking, Don’t Drink Your Calories

In another post, she reveals 6 ways to reduce your calories without tracking. ”You don’t NEED to track calories to lose weight. Here are some quick and easy wins,” she says. The first? “Reduce liquid calories from drinks - that means milky/fancy coffees, fizzy drinks, ALCOHOL.”

Swap Out Your Starch

She also recommends swapping out carbs. “Swap half your starchy carb portion for salad or veg - This will save you calories without dropping food volume,” she writes.

Swap Sauces for Spice

Don’t fall victim to high-calorie sauces. “Swap sauces for spices,” she suggests. “No need to have bland food but mayo/ketchup/sweet chilli sauce can add a shed load of calories toy our meals if you aren’t careful,” she writes.

Eat Slower

Don’t eat so fast! “Eat slower,” she advises. “Maybe use chop sticks or have water with each meal and remove distractions!”

Cook Your Own Food

Eating out usually results in consuming more calories. “Prepare your own meals” at home, she recommends. “That way you know what is in them.”

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Cook with Spray Cooking Oils

“Cook with spray cooking oils” is her last tip. “Oil is 100% fat and is so easy to over consume, using 1 cal cooking spray can easily save you 100 odd calories. You can easily create a big enough deficit to start losing fat by making these swaps.”

Nutrition & Diet

5 Nutrition Mistakes Sabotaging Weight Loss

Randy Kotey flattummycoach
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Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says.

Skipping Meals

You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.

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

Relying on Low-Fat or Diet Foods

You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says.

Not Eating Enough Protein

One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” 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.

Overeating Healthy Fats

Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.

RELATED: 30 Best Protein Foods That Melt Fat Almost Instantly

Drinking High-Calorie Beverages

Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't miss these 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

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

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

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

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

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

Work Out First Thing

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

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

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

Take the Stairs

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

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

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

Try Intermittent Fasting

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

No Nighttime Snacking

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

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

Be Picky About Carbs

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

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

Eliminate Temptation

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

Get Enough Sleep

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

Lift Weights

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

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

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

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

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

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

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

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

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

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

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

Walking After Meals

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

Walking In the Morning

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

Long Walk After Dinner

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

Smaller Waist

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

Using Technology

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

10,000 Steps a Day

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

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

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

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