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The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Avoid these common foods that could be secretly hindering your weight-loss progress.

Christopher Roback
By Christopher RobackNov 27, 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
✓Evidence-Based

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

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

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

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
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Christopher Roback
By Christopher RobackNov 27, 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
✓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.

Nutrition & Diet

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

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

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

Deep,Fried,Seafood,(shrimps,And,Squid),With,Mix,Vegetable,-Shutterstock

Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

Glasses,And,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,VarietyShutterstock

Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

Sausage,And,Spice,On,Wooden,Background,,Close,UpShutterstock

Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

French,Pastries,On,Display,On,A,Confectionery,Stall,At,TheShutterstock

Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. 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

7 Daily Habits That Are Secretly Sabotaging Your Metabolism

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By Leah SuzanneApr 07, 2025
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Are you damaging your metabolism and don’t even know it? If you are struggling to lose weight and feel like you are dieting and exercising enough, it could be that some of your daily habits are secretly sabotaging your metabolism. “It's easy to fall into daily habits that, unknowingly, can negatively impact your metabolism,” says Heather Snead, Live Conscious Expert and Nutritionist. Are your habits to blame for your slower metabolism? “Here are 7 common culprits,” Snead reveals.

Skipping Meals

Woman Refusing to Eat her Meal Feeling Full. Customer sending the dish back unhappy with the serving

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Skipping meals may seem like a good idea if you are trying to lose weight. However, it could be backfiring. “This can lead to blood sugar fluctuations, overeating later in the day, and a slowdown in your metabolic rate as your body tries to conserve energy,” says Snead.

Lack of Sleep

Sleepy woman suffering from chronic fatigue rubbing eyes on kitchen at home. Tired middle aged female feeling bad from lack of rest, headache, lack of energy after party, sleepless night.

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Not sleeping may seem harmless. But it could be hazardous to your metabolism. “Insufficient sleep disrupts hormone balance, particularly affecting ghrelin (hunger hormone) and leptin (satiety hormone), which can increase appetite and slow metabolism,” Snead says.

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

Sedentary Lifestyle

Laziness, sedentariness, overweight, daily routine, television addiction. Woman sitting at coach watching TV late at night

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If you exercise but maintain an overall sedentary lifestyle, your metabolism could be negatively impacted. “Prolonged sitting reduces calorie expenditure and leads to muscle loss, which is a major factor in maintaining a healthy metabolism,” she says.

Chronic Stress

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Chronic stress can also slow your metabolism. “Elevated cortisol levels from chronic stress can promote fat storage, especially around the abdomen, and negatively affect metabolic function,” says Snead.

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

Dehydration

Dehydration, tired, Exhausted athletic woman after her fitness workout in the gym

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There’s a reason why experts are adamant about hydration. “Even mild dehydration can slow down your metabolism. Water is essential for many metabolic processes,” Snead says.

Insufficient Protein Intake

Pasta fettuccine with tomato sauce and basil on a plate

Shutterstock

Make sure you are eating enough protein to fuel your metabolism. “Protein requires more energy to digest than other macronutrients and helps maintain muscle mass. Not getting enough can hinder your metabolism. If getting enough protein is challenging, you can incorporate a high-quality protein powder like Live Conscious Protein to a smoothie or beverage,” Snead says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Consuming Too Many Processed Foods

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Processed foods can also damage metabolism. “These foods are often high in refined carbohydrates, unhealthy fats, and added sugars, which can lead to insulin resistance and metabolic dysfunction,” Snead concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 7 Foods Experts Say Are Slowing Your Metabolism Without You Realizing It

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too much
Shutterstock
Christopher Roback
By Christopher RobackNov 27, 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
✓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.

When it comes to weight loss, your metabolism plays a crucial role. It determines how efficiently your body converts food into energy and burns calories. But certain foods can slow your metabolism, making it harder to shed unwanted pounds—even if you’re eating less and exercising more. These foods often disrupt your hormone balance, spike blood sugar levels, or cause digestive issues that work against your weight-loss goals. By identifying and cutting out these metabolic culprits, you can give your body the boost it needs to burn fat more effectively. Here are seven common foods that might be sabotaging your progress without you realizing it and what you can replace them with for better results.

Sugary Breakfast Cereals

A,Bowl,Of,Small,Ball,Fruit,Flavored,Breakfast,Cereal,OnShutterstock

Sugary cereals are marketed as a quick and easy breakfast option, but they’re one of the worst foods for your metabolism. Packed with refined carbs and added sugars, these cereals cause blood sugar spikes and crashes, leaving you feeling hungry and tired by mid-morning. This rollercoaster effect can slow down your metabolism over time. Instead, choose high-fiber options like oatmeal or unsweetened granola topped with fresh fruit. These alternatives provide steady energy, improve digestion, and keep your metabolism running smoothly throughout the day.

White Bread

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

White bread is made from refined flour, which strips away fiber and nutrients that are essential for maintaining a healthy metabolism. Without fiber to slow sugar absorption, white bread causes blood sugar levels to spike and then crash, encouraging fat storage and sluggishness. Replacing white bread with whole-grain or sprouted bread can make a big difference. These options are high in fiber and complex carbohydrates, providing sustained energy and supporting your metabolic health.

Fried Foods

Deep,Fried,Seafood,(shrimps,And,Squid),With,Mix,Vegetable,-Shutterstock

Fried foods like french fries, fried chicken, and onion rings are high in unhealthy fats that slow digestion and increase inflammation. This combination can reduce your body’s ability to efficiently burn calories, slowing your metabolism over time. Replace fried foods with baked or air-fried alternatives, which are lower in fat and calories but just as satisfying. Adding herbs and spices can also enhance flavor without compromising your health.

Sugary Beverages

Glasses,And,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,VarietyShutterstock

Sodas, sweetened teas, and flavored coffees are loaded with sugar and provide no nutritional value. The excess sugar leads to insulin resistance, making it harder for your body to metabolize food effectively. Over time, this can slow your metabolism and contribute to weight gain. Swap these drinks for water, sparkling water with fruit, or unsweetened herbal teas. Staying hydrated with low-sugar beverages helps regulate your metabolism and keeps you feeling energized.

Processed Meats

Sausage,And,Spice,On,Wooden,Background,,Close,UpShutterstock

Processed meats like bacon, sausages, and deli slices are often high in sodium, preservatives, and unhealthy fats. These ingredients can disrupt your body’s natural processes, leading to water retention and slowed metabolism. Instead, opt for lean proteins like grilled chicken, fish, or plant-based options. These alternatives are easier to digest and provide the amino acids your body needs to maintain muscle mass and a strong metabolism.

Pastries and Desserts

French,Pastries,On,Display,On,A,Confectionery,Stall,At,TheShutterstock

Pastries, cakes, and cookies are packed with sugar and refined carbs, making them a double threat to your metabolism. These foods cause quick blood sugar spikes followed by crashes, leaving you feeling sluggish and hungry for more. Over time, this pattern slows your metabolism and makes it harder to lose weight. Replace these treats with naturally sweet options like fresh fruit or a piece of dark chocolate. These alternatives satisfy your sweet tooth while providing antioxidants and fiber.

Refined Snack Bars

Flat,Lay,Composition,With,Protein,Bars,On,Color,BackgroundShutterstock

Snack bars might seem like a healthy choice, but many are loaded with refined sugars and artificial ingredients that can sabotage your metabolism. These bars often contain high-fructose corn syrup, which spikes blood sugar and encourages fat storage, especially around the belly. The lack of fiber and protein in many bars also means they don’t keep you full for long, leading to overeating later. Replace refined snack bars with whole-food options like a handful of nuts, seeds, or a piece of fruit paired with nut butter. These alternatives provide sustained energy and nutrients to keep your metabolism running efficiently. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days

McKenna Olsen mckennahenrie
Copyright mckennahenrie/Instagram
Leah Groth
By Leah GrothDec 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to lose weight without having to cut calories? McKenna Olsen is an influencer and health coach who recently lost 10 pounds and transformed her body. And she claims she did it by eating more – not less. “How I went from eating 1,100 calories a day to…To 2,000+ without gaining body fat,” she writes in the Instagram video. How did she do it in a safe and sustainable way? Here is everything you need to know about her strategy.

It’s Called Reverse Dieting

“It’s called reverse dieting, aka getting your body adapted to higher calorie intake over time,” she reveals in the post. “The more you slash calories, the more your body adapts to a LOW caloric intake⁣ , meaning yes, you’ll have to continue to lower calories to see more fat loss over time, which is why you don’t want to start your fat loss phase with a 500 cal deficit because over time that 500 cal deficit becomes your maintenance and for me.”

Eating Low-Calorie Diets Can Cause Things to Slow Down

“Going through extended time periods of low-calorie eating causes a lot of other things in your body to slow,” she continues. These include:

  • BMT (calories the body burns at rest to live)⁣⁣⁣⁣⁣
  • NEAT (movement outside of exercise)⁣⁣⁣⁣⁣
  • EA (cals burned from exercise)⁣⁣⁣⁣⁣
  • TTEF (Cals burned from digestion)⁣⁣⁣⁣⁣.⁣⁣

And It Can Slow Your Metabolism

“All of these make up your metabolism, meaning…⁣⁣⁣When you reduce calories at extreme rates or stay at low calories for extended periods,⁣⁣⁣⁣⁣ You risk sacrificing muscle mass (BMR reduces).⁣⁣⁣, You MOVE less (your NEAT reduces), You burn fewer calories during exercise due to less energy. (EA is reduced)⁣⁣⁣⁣⁣, You eat less, so you burn fewer calories via digestion. (TEF is reduced.)⁣⁣⁣⁣⁣”

Slowly Increasing Your Food Intake Will Help with This

“So how do you fix this?⁣⁣⁣⁣⁣ Slowly work on increasing food intake with strategy. (AKA reverse dieting).⁣⁣⁣⁣⁣ Every time you drastically reduce, your body adapts, but you have the ability to get your body adapted to higher calories, too,” she says.

RELATED: Coach Lost 10 Pounds in 6 Weeks Eating These 5 High-Protein Dinners "I Would Eat Again and Again"

She Made “Small, Incremental” Increases in Food

“In the first video, I was eating 1,100 calories a day and 109 lbs, but my body did NOT want to drop anymore, and I knew I could not sustain it. To get to where I am now (over 2k cals/day), it took small incremental increases In food,” she continues.

Massive Increases Will Cause Body Fat Accumulation

“Remember when your metabolism is downregulated, massive increases in food will cause body fat accumulation, which is why so many think eating more than 1200 calories is going to cause fat gain because it WILL if food intake is not incrementally increased,” she says.

She Also Suggests Meal Planning

The first thing she did? “Got back in the habit of regular grocery shopping + meal planning. In photo 1, I definitely just grabbed what was convenient. We were moving a few times a year at this point, and I was stressed. I had to stop the snacking and reprioritize eating REAL MEALS. Grazing through the day without optimal protein led me to overconsume the fats and carbs,” she writes.

And Packing Snacks When on the Go

Next, she “stopped going unprepared when leaving the house,” she writes. “This always leads to built-up hunger, leading to overconsuming or snacking later on. I always brought a high-protein snack with me in case I was out longer to avoid overeating at the next meal or mindlessly snacking.⁣”

RELATED: Trainer Toned Her Legs at 45 by Doing These 4 Things

Eat Breakfast Daily

Her third change was recreating the habit of eating breakfast. “For so long, I have never eaten breakfast. I blamed it on not having an appetite in the morning, and little did I realize that not eating in the morning was continuing to suppress my appetite, then I’d end up extra hungry later and be even more mindless.,” she writes.

Don’t Forget to Pay More Attention to Carbs and Fat

The last thing she did was “stop winging it” with her “energy nutrients (carbs + fat) and really start paying attention to fat intake and not letting it exceed 30% of my daily intake,” she says. “People tend to be so scared of carbs, but fats are the nutrients that add up QUICK. Your body is far more likely to store extra fats as fat vs carbs since carbs are your body’s main energy source. This wa,y my issue.. grazing on nuts/seeds, rice cakes with PB. No real meals, and the fats added up quickly.⁣⁣” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

Abram Anderson
Abram Anderson/Instagram
Leah Groth
By Leah GrothDec 02, 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.

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.

Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

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

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Signs Your Metabolism is Damaged from Dieting

Kelsey_Kunik_graciouslynourished3
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Leah Groth
By Leah GrothApr 12, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

If you feel like your metabolism isn’t working efficiently, you aren’t alone. Kelsey Kunik, RD, is a nutritionist who tries to help people “overcome overeating without dieting.” In a recent Instagram video, she discusses metabolism and how yours could be damaged because of dieting. “Do you ever feel like other people are ‘blessed’ and you’re ‘cursed’ when it comes to your metabolism??” she writes in the beginning of the post, going on to explain why and what you can do about it. Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to offer her input on the topic.

Some People Try Dieting to Speed Up Their Metabolism, But It Has the Opposite Effect

Kelsey_Kunik_graciouslynourished2graciouslynourished/Instagram

In the video, Kunik explains that oftentimes when someone believes their metabolism is damaged, they might go to the wrong extremes. “That might lead you to dieting to lose weight or speed things up, but the truth is that dieting, especially dieting on and off over several years, can have a massive impact on how efficiently you burn calories,” she says.

Here Are the Signs and Symptoms Yours Needs Help

Kelsey_Kunik_graciouslynourished1graciouslynourished/Instagram

“While this is NOT medical advice and it’s not the ONLY possible cause of these symptoms, your metabolism could use a little help if you experience any of these,” she says.

Holding Onto Extra Weight

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

Are you feeling heavier than usual? The first sign is “holding on to extra weight,” says Kelsey.

Fatigue

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

The second sign your metabolism is damaged? “Feeling tired,” she says.

Constipation

Door handle open to toilet can see toiletShutterstock

Are you having trouble going to the bathroom? “Number three on the list is constipation,” she says.

Always Feeling Cold

Frozen. Sad latina female sit on couch at freezing cooled studio flat in warm cap and blanket shiver tremble with cold. Unhappy young lady spend time at home feel bad suffer of heating system problemsShutterstock

Are you getting the chills more than usual? The fourth sign your metabolism is damaged is that you are “always feeling cold.”

Hormone Imbalances

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

Are you feeling all over the place or unusually hormonal, even when it’s not that time of the month. Number five, “hormone imbalances,” she says.

The Answer: Feed Your Body with Nutrients

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

What should you do about it? “And the answer to repairing your metabolism is NOT another diet,” she continues. “When your body is given nourishing food on a regular basis that’s balanced with high protein, fiber, quality carbohydrates, healthy fats, and plenty of fruits and veggies, it begins to trust that food is available and your metabolism can start to HEAL itself. Your metabolism will NOT improve when your body is in a constant flux of starvation and excess — as if you needed another reason to stop dieting!”

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

Why Your Metabolism Could Be “Tanking,” According to Collingwood

tara_collingwood6dietdivatara/Instagram

Collingwood agrees on all points. “All of these could be signs that your metabolism is tanking,” she says, offering reasons why it may be happening. “It could be from lack of physical activity, poor diet, eating too little, getting too little sleep, or a variety of other reasons,” she says. “When under stress, the body tries to hang on to what it has which means lowering metabolism to prevent weight loss and cause fatigue and other symptoms.”

💪🔥Body Booster: If you are struggling with your metabolism, resist dieting. Instead, try and take a more balanced approach to nutrition, allowing it to reset.

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

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

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

Eliminate Empty Calories

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

Are You Actually Hungry?

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

Work Out First Thing

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

Don’t Skip Breakfast

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

Take the Stairs

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

Count Your Calories

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

Try Intermittent Fasting

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

No Nighttime Snacking

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

Be Picky About Carbs

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

Eliminate Temptation

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

Get Enough Sleep

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

Lift Weights

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

Manage Stress

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

No Junk Food

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

Drink More Water

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

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

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

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

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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