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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.

Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

Plus, what to eat in a day if you want to be fit.

Leah Groth
By Leah GrothNov 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
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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Brittney_Blanco3
Leah Groth
By Leah GrothNov 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:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Nutrition & Diet

Are you trying to lose weight by eating “healthy” foods but can’t seem to achieve success? There’s a good chance you are eating the wrong stuff. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals 8 foods with hidden calories that you might be mistaken for healthy foods. “Reminder: No food is ‘bad,’ but some can quickly add up in calories, making it harder to stay in a deficit. Measure portions and stay mindful to enjoy these foods while staying on track with your goals!” she writes. “Here are 8 foods with hidden calories that make it tough to lose weight.”

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Are you cooking or baking with coconut oil? Often labeled as a “healthy fat,” coconut oil contains about 120 calories per tablespoon, says Brittney. “If you’re using it to cook or bake, the calories can quickly add up, especially if you don’t measure.”

Trail Mix

Colorful trail mix in a white bowl

Growing up, you may have thought that trail mix is a super healthy snack. However, oftentimes it isn’t. “This popular snack can pack 300-500 calories per cup, depending on the mix. The combination of nuts, dried fruit, and chocolate pieces is calorie-dense and easy to overeat. Opt for smaller portions,” she says.

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

It can be tempting to grab a chunk or slice of cheese if you are hungry, but you may want to think twice, according to Brittney. “One slice of cheddar cheese contains about 110 calories. A sprinkle here and a slice there can add up, especially if you’re not measuring. Grated cheese is particularly tricky to estimate accurately,” she says.

Smoothie Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close up

Acai and other smoothie bowls are delicious and boast lots of antioxidants, but they might not help you lose weight. “These Instagram-worthy bowls can range from 300 to 600+ calories, thanks to toppings like granola, nut butter, and honey. While full of nutrients, they’re often calorie-dense and best enjoyed in moderation,” says Brittney.

RELATED:The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Sauces and Condiments

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Sauces and condiments may seem harmless, but they can actually boast more calories than your protein. According to Brittney, barbecue sauce contains about 70 calories per 2 tablespoons, while teriyaki sauce has 60 calories per tablespoon. “These flavorful additions can turn a low-calorie dish into a calorie bomb,” she says.

Fancy Coffee Drinks

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

Ordering up your favorite Starbucks drink can derail your diet in an instant. “Specialty coffee drinks with whipped cream, syrups, and milk can easily exceed 300 calories. Even ‘lighter’ options like oat milk lattes can add up when consumed daily,” she writes.

Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Many of us grew up eating cereal for breakfast, but most actually offer very little nutritional benefits. “A serving of cereal might be labeled as 120-150 calories, but most people pour two or three times the recommended portion. Add milk, and your breakfast could top 300 calories before you know it,” she says.

RELATED:I Flattened My Belly by Eating Foods with This 1:1 Ratio

Muffins

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Another not-so-healthy item we grew up thinking was healthy—most muffins. “Store-bought muffins often contain 400-600 calories, even for ‘healthier’ options like bran or blueberry. They’re calorie-dense and often loaded with sugar, making them more like dessert than breakfast,” says Brittney.

What to Eat for Breakfast If You Want to Be Fit

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

In another post she reveals a sample menu of what to eat 80 percent of the time if you want to be fit, starting with breakfast.

  • 3-4 eggs - High in protein and healthy fats for sustained energy,
  • 1 cup Oikos Greek yogurt - Adds additional protein and probiotics,
  • 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

  • Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety,
  • 1 fist-size sweet potato - Complex carb for steady energy,
  • Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

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

What to Eat for Dinner If You Want to Be Fit

Raw minced beef uncooked meat over boardShutterstock

  • Lean steak or ground beef (50g protein) - Hearty protein source rich in iron,
  • 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores,
  • Mixed veggies - Nutrient-dense to support overall health.

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

  • Egg wrap,
  • 1 tbsp powdered peanut butter (mixed with water for a creamy texture),
  • 1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

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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6 Tasty Foods for Weight Loss

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram
Leah Groth
By Leah GrothJan 22, 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 trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

7 Causes of "Hidden" Fat, According to Science

Overweight stomach (shallow focus)
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Heather Newgen
By Heather NewgenSep 19, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Hidden fat, or visceral fat, is excess weight stored in the belly that's wrapped around organs like the liver and intestines. Hidden fat can increase the risk for health conditions such as heart disease, fertility problems, cancer, liver disease, type 2 diabetes and more. There are several causes of hidden fat including diet and inactive lifestyles, but there's other key factors that contribute as well. Body Network talked to experts who reveal causes of hidden fat.

Ultra-Processed Foods

Full Frame Shot Of Foods Containing Unhealthy Or Bad CarbohydratesShutterstock

Many processed foods taste delicious and may not seem that bad for you, but according to Kaley Birge, a Registered Dietitian Nutritionist and Certified Personal Trainer with CurveFit Academy, they can cause hidden fat. "Weight loss has often been explained as a simple equation — calories in versus calories out. However in practice, it isn’t as simple as it sounds. From our sedentary jobs, to the advertisements all around us, to food manufacturers designing food products to trick our brain’s psychology, we can be easily fooled out of a calorie deficit. It’s important to be aware of the less obvious causes of hidden calories so our fat loss efforts don’t go to waste. Keep an eye out for these common causes of fat gain that are hidden in our day-to-day lives.

Ultra-processed foods are specifically engineered to be irresistible, making it hard to stop eating them. Some features of these foods include added sugar, salt, and fat. They are also usually stripped of the naturally-occurring fiber and water that whole foods have that are helpful for healthy weight management. Instead, try incorporating more whole foods in your diet such as whole grains, fruits and vegetables, and lean protein sources including beans, legumes, meat and dairy. These foods will help you feel fuller sooner and longer and naturally decrease fat accumulation from overconsumption."

Added Sugar in Food and Drink

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

Birge says, "Added sugar in baked goods, cereals, flavored yogurts, and many beverages often contributes excess calories in our diets. Sugar sweetened beverages such as sodas and sweet teas have also been tied to increased visceral fat around the stomach area. They also provide a sugar high followed by a sugar crash, making you crave calories soon after consuming them. Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas."

RELATED:6 Tips for Simple Meal Planning From a Coach

Alcohol

Two friends toasting with glasses of light beer at the pub. Beautiful background of the Oktoberfest. fine grain. Soft focus. Shallow DOFShutterstock

According to Birge, "Alcohol has many avenues that can lead to hidden fat accumulation, such as increased appetite and decreased judgement sensations, increasing the hormone cortisol, and causing poor sleep quality. These can all lead to increased fat storage. The Centers for Disease Control and Prevention recommends that women have no more than one drink per day and men not have more than two. When you are going to drink, limit your drink consumption to the CDC guidelines, and pair the beverage with a balanced meal and glass of water."

Not Enough Protein

worker�´s hand deboning salmon at fish marketShutterstock

Having enough protein in your diet is important for several reasons, including cutting down on hidden fat. Birge says, "Research has correlated higher protein diets to decreased likelihood of having excess belly fat. Getting enough protein helps balance your weight by increasing fullness, slowing digestive times, and contributing to a higher resting metabolic rate. Try to incorporate more protein in your diet by making sure you have a protein food at each meal. This can be lean meat, eggs, lentils, beans, or a protein supplement such as a protein shake or bar."

Always Read the Ingredients List

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

It's important to know what you're eating and putting into your body. Jordan Trinagel a Licensed Occupational therapist and online health coach says, "Hidden fats can come in various forms especially when they are called something else. For example, an ingredient found in bread and crackers called DATEM (diacetyl tartaric acid esters of monoglycerides) which is a conditioner that comes from canola and soybean oil may not be obvious, even if you are reading the ingredient list. Make sure you read the ingredient list, don't just get distracted by 'no trans fat' or other selling phrases on the front. Always check the back of any food item to find hidden oils or ingredients that could disguise themselves leading you to eat hidden fats you didn't even realize."

RELATED:I Lost 40 Pounds by Tracking My Macros, Here’s How You Can Do It Yourself

Healthy Fats

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olivesShutterstock

Trinagel says, "By now we all know about ‘healthy fats’ but sometimes too much of a good thing is not so good. While it is important to include healthy fats such as avocado, dairy, nuts, and unprocessed oils in your diet, if you aren’t keeping track of how much you ingest, it could be a source of hidden fat in your diet."

Lifestyle Changes

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

If you've stopped working out or staying active, that could be a cause of hidden fat. Jake Jackson, a certified level two Crossfit Coach says, "Most people wrongly assume that gaining body fat is a result of the aging processes. They often blame their metabolism for slowing down, when this isn't the case for most healthy people. Your metabolism remains relatively stable throughout most of your adult life. It's your lifestyle that changes. This lifestyle change is the primary cause of hidden fat. The vast majority of the food you eat is converted into energy to keep your body running. This is your basal metabolic rate. The next largest chunk of energy expenditure is your physical activity, both from exercise and simply moving around, carrying your kids, and doing household chores, etc. As people age, they tend to burn less energy from physical activity. If you simply maintain your eating habits from when you were younger, and burn less energy, you will gain body fat."

RELATED:I’m a Running Coach And This is How I Would Start My Running From Scratch

"Small Changes ...Can Yield Large Results"

People running in machine treadmill at fitness gymShutterstock

Jackson explains, "I always recommend that my athletes make dietary changes first, and then add in some form of exercise they like. Gradual changes are easier to stomach, and the easiest change is to cut out one piece of junk food a day. Don't eat that second cookie, or have an extra helping of macaroni. Give yourself easy wins, that you can accomplish by cleaning up your diet. Next you should add in some easy exercise, as research shows that steady state cardio is just as good as very intense interval training for fat loss purposes. Small changes done with consistency can yield large results."

💪🔥Body Booster: Instead of sugary beverages, try flavored waters, sparkling waters, unsweet tea, or zero sugar sodas. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

Brittney_Blanco3
Leah Groth
By Leah GrothNov 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:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 by eating “healthy” foods but can’t seem to achieve success? There’s a good chance you are eating the wrong stuff. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals 8 foods with hidden calories that you might be mistaken for healthy foods. “Reminder: No food is ‘bad,’ but some can quickly add up in calories, making it harder to stay in a deficit. Measure portions and stay mindful to enjoy these foods while staying on track with your goals!” she writes. “Here are 8 foods with hidden calories that make it tough to lose weight.”

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Are you cooking or baking with coconut oil? Often labeled as a “healthy fat,” coconut oil contains about 120 calories per tablespoon, says Brittney. “If you’re using it to cook or bake, the calories can quickly add up, especially if you don’t measure.”

Trail Mix

Colorful trail mix in a white bowl

Growing up, you may have thought that trail mix is a super healthy snack. However, oftentimes it isn’t. “This popular snack can pack 300-500 calories per cup, depending on the mix. The combination of nuts, dried fruit, and chocolate pieces is calorie-dense and easy to overeat. Opt for smaller portions,” she says.

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

It can be tempting to grab a chunk or slice of cheese if you are hungry, but you may want to think twice, according to Brittney. “One slice of cheddar cheese contains about 110 calories. A sprinkle here and a slice there can add up, especially if you’re not measuring. Grated cheese is particularly tricky to estimate accurately,” she says.

Smoothie Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close up

Acai and other smoothie bowls are delicious and boast lots of antioxidants, but they might not help you lose weight. “These Instagram-worthy bowls can range from 300 to 600+ calories, thanks to toppings like granola, nut butter, and honey. While full of nutrients, they’re often calorie-dense and best enjoyed in moderation,” says Brittney.

RELATED:The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Sauces and Condiments

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Sauces and condiments may seem harmless, but they can actually boast more calories than your protein. According to Brittney, barbecue sauce contains about 70 calories per 2 tablespoons, while teriyaki sauce has 60 calories per tablespoon. “These flavorful additions can turn a low-calorie dish into a calorie bomb,” she says.

Fancy Coffee Drinks

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

Ordering up your favorite Starbucks drink can derail your diet in an instant. “Specialty coffee drinks with whipped cream, syrups, and milk can easily exceed 300 calories. Even ‘lighter’ options like oat milk lattes can add up when consumed daily,” she writes.

Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Many of us grew up eating cereal for breakfast, but most actually offer very little nutritional benefits. “A serving of cereal might be labeled as 120-150 calories, but most people pour two or three times the recommended portion. Add milk, and your breakfast could top 300 calories before you know it,” she says.

RELATED:I Flattened My Belly by Eating Foods with This 1:1 Ratio

Muffins

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Another not-so-healthy item we grew up thinking was healthy—most muffins. “Store-bought muffins often contain 400-600 calories, even for ‘healthier’ options like bran or blueberry. They’re calorie-dense and often loaded with sugar, making them more like dessert than breakfast,” says Brittney.

What to Eat for Breakfast If You Want to Be Fit

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

In another post she reveals a sample menu of what to eat 80 percent of the time if you want to be fit, starting with breakfast.

  • 3-4 eggs - High in protein and healthy fats for sustained energy,
  • 1 cup Oikos Greek yogurt - Adds additional protein and probiotics,
  • 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

  • Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety,
  • 1 fist-size sweet potato - Complex carb for steady energy,
  • Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

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

What to Eat for Dinner If You Want to Be Fit

Raw minced beef uncooked meat over boardShutterstock

  • Lean steak or ground beef (50g protein) - Hearty protein source rich in iron,
  • 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores,
  • Mixed veggies - Nutrient-dense to support overall health.

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

  • Egg wrap,
  • 1 tbsp powdered peanut butter (mixed with water for a creamy texture),
  • 1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

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

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.

High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

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

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

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

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden table

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

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

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

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

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

Dr_Anthony_Balduzzi_NMD5
The Fit Mother Project - Fitness For Busy Moms/YouTube
Christopher Roback
By Christopher RobackDec 12, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.

Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,A

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian food

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

French fries or potato chips with sour cream and ketchupShutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Greek yogurt in a potShutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Meal Prep for Weight Loss

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Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 24, 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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If you are trying to lose weight, meal prepping can be the ultimate game changer. However, lots of people make common mistakes when it comes to meal prepping and planning. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new post, she discusses everything to know about meal prep in order to maximize success. “Struggling with your food prep?” she writes. “I can almost guarantee you that you’re making things too complicated.”

These Are the Most Common Food Prep Mistakes

She starts by outlining the most common food prep mistakes. The first? Leaving it “always” to the last minute. Next is “trying to follow complicated meal plans,” and “making poor decisions because you end up starving at 3pm and have nothing to eat.”

Food Prep Tip 1: Eat the Same Thing on Repeat

“Try these food prep tips to simplify your life,” she writes. The first? Eat the same thing on repeat. “This makes tracking a lot easier too as you can just copy and paste!” she says.

Food Prep Tip 2: Batch Prep

Her second tip is to bach prep. “Use the recipes below and in my guide and find 3-4 recipes you can prep ahead for the week!” she says.

Food Prep Tip 3: Prep Ingredients to Mix and Match

Next, prep ingredients to mix and match, she instructs. “Have a giant batch of a few different proteins, starches and veggies and mix and match throughout the week!” she says.

This Is Her Favorite Bowl

She then goes on to reveal the ingredients of one of her favorite bowls for busy weeks.

  • 150g of cooked extra lean ground beef (spice mix for 1lb of meat: 1/2 tsp cumin, 1/2 tsp smoked paprika, 1/2 tsp oregano, 1/2 tsp garlic powder, and salt to taste)
  • 250g of Sarah’s Carrot Salad
  • 40g of crumbled feta OR 90g of guacamole (from Costco)
  • 100g of fresh mango, diced
  • 30g of red onion, minced
  • a handful of fresh cilantro, chopped
  • 1 lime, juiced
  • *OPTIONAL: 1-2 tbsp of nutritional yeast for cheese flavor (track it).

Cook Beef and Spices

Here are the instructions: “Place a small non-stick pan on medium heat with all the beef seasonings and warm the spices for 2 minutes,” she writes. “Add ground beef and coat in spices, stirring regularly, until browned and cooked through.”

Build the Bowl

“On a large plate or bowl, place Sarah’s Carrot Salad, fresh mango, red onion, fresh cilantro, and lime juice,” she continues. “Add ground beef to the bowl and top with feta cheese & optional nutritional yeast! Time to simplify your diet & ditch the complicated meal plans!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

3 Stretching Mistakes You Should Stop Today

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Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackJan 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

We've all been there—dedicating precious minutes to stretching, hoping to become more flexible, yet seeing no results. If this sounds familiar, you're not alone. Many of us have been approaching stretching all wrong, but that's about to change. In this article, mobility expert Liv reveals the science behind effective stretching and how to avoid common pitfalls that might be holding you back.

Liv, a renowned mobility specialist who combines strength training with yoga in her innovative "Yoga Rebel Method," has helped thousands transform their flexibility through her mobility-based approach. With over 500K YouTube subscribers following her journey, she's dedicated to helping people achieve their mobility goals through proper technique and understanding. Read on to discover the game-changing mistakes you might be making and learn how to fix them for real results.

The Nervous System: Your Hidden Stretching Partner

"The stretch reflex is like a protective guard in each muscle," Liv explains in her post. "When triggered, it causes the muscle to resist stretching—which is exactly what we don't want." This natural response can either work for or against you, depending on how you approach your stretching routine.

Why Rushing Into Stretches Sabotages Your Progress

According to Liv, approaching a stretch too quickly is like rushing to pet a nervous dog—you'll only trigger defensive responses. "You need to give your muscles and their respective nervous system time to adapt to the sensations of that stretch," she emphasizes. This allows the stretch reflex to relax, creating an opportunity for genuine flexibility gains.

Master the Three-Phase Approach to Stretching

Liv recommends breaking down each stretch into three distinct phases:

1. Begin with a very mild stretch to connect mind and muscle

2. Move to a mid-level intensity with a deep exhale (hold for 10 seconds)

3. Progress to your threshold, maintaining the position for at least 20 seconds

The Truth About Stretch Duration

"There's a lot of nuance behind how long you should hold a stretch," Liv notes. While various studies support different timeframes, she recommends newcomers maintain each stretch for no less than 30 seconds. This duration allows proper muscle adaptation and meaningful flexibility gains.

Why Your Internal Clock Is Deceiving You

Most people dramatically underestimate how long they're holding stretches. As Liv points out, "Just like when we were kids counting too quickly in hide and seek, we tend to rush through our stretch holds." This impatience can significantly impact your progress.

The Importance of Proper Timing

"Don't think of stretching as the side dish to your workout," Liv advises. "It's part of the main meal." She recommends using a stopwatch or timer to ensure you're giving each stretch its full duration, especially when working on multiple muscle groups.

Understanding Stretch Intensity

Just as lifting a one-pound weight won't build muscle, stretching without proper intensity won't improve flexibility. "A mild stretch where you can just about feel the muscle isn't enough intensity to stimulate change," Liv explains. The key is finding the sweet spot between comfort and challenge.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Finding Your Edge: Comfort vs. Challenge

Liv suggests a practical way to gauge proper stretch intensity: "You should be at a point where having a conversation really isn't something you want to be dealing with, but you can still control your breathing and relax specific body parts." This balance ensures you're pushing yourself enough to see progress while avoiding injury.

The Role of Mindfulness in Stretching

"Learning the difference between pain and discomfort is a journey that's individual for each of us," Liv shares. Pay attention to your body's signals: if you can't shake that inner feeling of panic despite efforts to stay calm, you've likely pushed too far.

Your Path to Better Flexibility

Improving flexibility is about working smarter, not just harder. By avoiding these common mistakes and following Liv's guidance, you're setting yourself up for real, lasting progress in your flexibility journey. Start implementing these changes in your next stretching session, and experience the difference proper technique can make. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Woman Lost 60 Lbs by Using Exercise Formula

Melea Johnson themeleashow
Copyright themeleashow/Instagram
Leah Groth
By Leah GrothJan 24, 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 no matter how much you exercise, you aren’t dropping pounds as fast as you would like? According to one YouTuber, there is a secret equation that can help you achieve your weight loss goals. Melea Johnson is an influencer who regularly shares about her 60-pound weight loss with her thousands of followers. In a recent post, she unveiled a game-changing formula that helped her drop weight fast.

You Have to Adujust Your Workout As You Age

“I’m 42! 👉🏻The older you get, the lower your heart rate needs to be to be in a ‘fat burning heart rate zone’. If you’re looking to burn fat, lose weight or even maintain weight as your metabolism lowers as you’re getting older, you have to adjust your work out!” she explains in the post.

Some People Can Lose Weight with HIIT Workouts

She explains that HIIT workouts are an effective exercise for some people, but not all. “If you’re able to lose weight during high intensity workouts, great, keep doing that! Do whatever works for you,” she writes.

But, Many Need to Adjust Workouts So That Heart Rate Is in Fat-Burning Heart Rate Zone

“BUT, if you struggle to lose weight and feel like you tried everything.. Or have Endometriosis, PCOS and Insulin Resistance like I do…. Or you just have a hard time maintaining weight as you age… You’ve gotta change the way you work out to keep your heart rate in your fat burning heart rate zone!: she continues.

Here Is the Formula

“Here’s the formula,” she says, revealing her secret weapon.

  1. 220- (your age) = ______
  2. Take that answer and multiply it by .55
  3. Take that answer and also multiply it by .65
  4. That will give you 2 numbers and your official heart rate range for fat burning!

What's Your Fat-Burning Heart Rate?

“For example, my age is 42,” she says, revealing the following calculations:

  • 220-42 =178
  • 178 x .55 = 98
  • 178 x .65 = 115

So my fat-burning heart rate range is 98-115!

She Recommends Walking or Biking Without Resistance

“So during my workouts, I’m aiming to keep my heart rate between that range for the entire time!” she says. “The best way to do that is the walking or biking without any resistance. I see people walking at the gym on an incline at 3.5 or higher trying to lose weight and I know that their heart rate is way too high for them to be in a fat burning heart rate zone. They don’t see results and they get frustrated. Could this be you?”

This Formula Is Based on Science, Not a Fad

“This formula has been around for forever! Fads in the exercise world change, but this science and formula have always worked,” she says. “If you’re just starting out, you have to do at least 20 minutes in the fat burning heart rate zone. Now that I’ve done it for a few years, I do 40 minutes to an hour. But the great thing is is that it because it’s low impact, I’m able to do other things at the same time while I’m walking or biking, like putting together my Grocery Pickup list, working on my phone, answering emails, you could even watch videos or listen to podcasts. It’s very easy to multitask and fat burn at the same time!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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