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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.

6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Hundreds of Calories

Your favorite “health” food might be derailing your diet.

Leah Groth
By Leah GrothDec 18, 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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Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 18, 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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Nutrition & Diet

Do you really know how many calories are in your favorite “health” food? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body during perimenopause. In a new social media post, she reveals a few of the sneakiest higher-calorie foods that keep a lot of her clients from achieving their weight loss goals. “Balance and moderation are essential for long-term habits, but when you’re in a deficit and need to lose that weight, awareness is key. Plan well and avoid these foods in your deficit, or at least make sure you are tracking them properly and staying within your macros,” she writes. “Let’s reach that goal and keep the weight off.”

Many People Make Mistakes When It Comes to Calorie Deficit

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Ashley explains that while a few factors that contribute to weight loss can be easy to keep track of, there is one hazy category. Workouts, steps, and water may be black and white, but not “calorie deficit,” which she refers to as a “maybe” because many people don’t understand how many calories are in their favorite foods. “Remember, any food eaten in excess can cause weight gain, and no, it’s not that one cupcake's fault. (On a side note, have the cupcake, just not every day, or maybe every day if it fits your macros!),” she writes in her post.

No Food Is Bad or Good

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Food doesn’t have to be demonized, says Ashley. “Please remember, no food is bad. It is about everything in moderation. But if you are struggling with your calorie deficit, it might be one of these 6 foods putting you over those calorie goals!” she writes.

Smoothies

Strawberry smoothie or milkshake drink.Shutterstock

The first sneaky food is one that many health experts recommend: Smoothies. “A 16 oz smoothie with added fruits, yogurt, and honey can contain 300-600 calories, especially with extras like nut butter or protein powder,” she says.

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

The next high-calorie food is a favorite of millennials: Avocado toast. “One slice of toast with half an avocado can easily reach 300-400 calories. Yes, it’s delicious, but maybe not while we’re trying to lose body fat,” she says.

Pumpkin Spice Latte

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

It may be tempting to order a seasonal drink at Starbucks, but it could be derailing your diet. Pumpkin Spice Lattes – “or any flavored latte” – are high in calories. “I know you love them, but that daily Starbucks run is racking up nearly 400 calories with 50 grams of added sugar, and that’s for the grand size,” says Ashley.

Acai Bowls

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

Another “health food” that might not be as healthy for weight loss as you think? Acai Bowls. “ A standard acai bowl with toppings like granola, honey, and coconut flakes can be 500-600 calories and 30-60 grams of sugar,” she says.

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

The next higher-than-you-think calorie item on her list? Protein Bars. “One store-bought protein bar can range from 200-300 calories, depending on ingredients and size, and may not have as much protein as you think,” she says.

Salad Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

The last item is a popular condiment: Salad dressing. “2 tablespoons of creamy dressing (like ranch or Caesar) can add around 150-200 calories to your salad. Most people don’t properly measure salad dressing when they put it on their salad because they figure they are ‘eating healthy,’” she writes.

RELATED:51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back

Consume Whole Foods and Lean Proteins

Young caucasian woman having breakfastShutterstock

And don’t skip breakfast – especially if you are working out. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Hundreds of Calories

Ashley_DiGiacomo_Schwartz_the_busy_mom_method18
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 18, 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 really know how many calories are in your favorite “health” food? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body during perimenopause. In a new social media post, she reveals a few of the sneakiest higher-calorie foods that keep a lot of her clients from achieving their weight loss goals. “Balance and moderation are essential for long-term habits, but when you’re in a deficit and need to lose that weight, awareness is key. Plan well and avoid these foods in your deficit, or at least make sure you are tracking them properly and staying within your macros,” she writes. “Let’s reach that goal and keep the weight off.”

Many People Make Mistakes When It Comes to Calorie Deficit

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Ashley explains that while a few factors that contribute to weight loss can be easy to keep track of, there is one hazy category. Workouts, steps, and water may be black and white, but not “calorie deficit,” which she refers to as a “maybe” because many people don’t understand how many calories are in their favorite foods. “Remember, any food eaten in excess can cause weight gain, and no, it’s not that one cupcake's fault. (On a side note, have the cupcake, just not every day, or maybe every day if it fits your macros!),” she writes in her post.

No Food Is Bad or Good

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Food doesn’t have to be demonized, says Ashley. “Please remember, no food is bad. It is about everything in moderation. But if you are struggling with your calorie deficit, it might be one of these 6 foods putting you over those calorie goals!” she writes.

Smoothies

Strawberry smoothie or milkshake drink.Shutterstock

The first sneaky food is one that many health experts recommend: Smoothies. “A 16 oz smoothie with added fruits, yogurt, and honey can contain 300-600 calories, especially with extras like nut butter or protein powder,” she says.

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

The next high-calorie food is a favorite of millennials: Avocado toast. “One slice of toast with half an avocado can easily reach 300-400 calories. Yes, it’s delicious, but maybe not while we’re trying to lose body fat,” she says.

Pumpkin Spice Latte

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

It may be tempting to order a seasonal drink at Starbucks, but it could be derailing your diet. Pumpkin Spice Lattes – “or any flavored latte” – are high in calories. “I know you love them, but that daily Starbucks run is racking up nearly 400 calories with 50 grams of added sugar, and that’s for the grand size,” says Ashley.

Acai Bowls

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

Another “health food” that might not be as healthy for weight loss as you think? Acai Bowls. “ A standard acai bowl with toppings like granola, honey, and coconut flakes can be 500-600 calories and 30-60 grams of sugar,” she says.

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

The next higher-than-you-think calorie item on her list? Protein Bars. “One store-bought protein bar can range from 200-300 calories, depending on ingredients and size, and may not have as much protein as you think,” she says.

Salad Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

The last item is a popular condiment: Salad dressing. “2 tablespoons of creamy dressing (like ranch or Caesar) can add around 150-200 calories to your salad. Most people don’t properly measure salad dressing when they put it on their salad because they figure they are ‘eating healthy,’” she writes.

RELATED:51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back

Consume Whole Foods and Lean Proteins

Young caucasian woman having breakfastShutterstock

And don’t skip breakfast – especially if you are working out. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

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Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

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

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

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

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. 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
Copyright profitablenest/Instagram
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:
✓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 bowlShutterstock

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 upShutterstock

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

Top 5 “Healthy” Foods Bad For Your Weight Loss, Says Jillian Michaels

Jillian Michaels
Jillian Michaels/YouTube
Leah Groth
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Just because you are eating “healthy” food, doesn’t mean you are going to lose weight. In fact, some of the most nutrient dense foods can make you pack on the pounds. Jillian Michaels, fitness expert and star of The Biggest Loser, has made a name for herself for being one of the candid health experts on the planet. In a recent viral video she reveals the shocking reason you might not be losing weight. “Can healthy foods make you gain weight? Yes, of course they can. Absolutely, they can. Shocking, I know. I'm gonna explain how, why and what the top offenders are in this video,” she says.

A Lot of People Are Confused Why They Can’t Lose Weight While Eating Healthy

“So a lot of times people will come to me and say, ‘I'm stuck. I can't lose weight. I plateaued’. So I'll say, ‘All right, you know, what are you eating?’ And they go, ‘I'm eating healthy.’ What does that mean? What does eating healthy mean? You're eating healthy foods,” she says.

Foods Have Nutrients

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

She explains that she is going to discuss two different components of food. One is, what makes a food healthy? “Well, in general, we're looking for nutrients, right? So you have micronutrients, which are vitamins and minerals, but you can also be looking at antioxidants, polyphenols, fiber, water, content. There's a host of great stuff. Some foods have probiotics, really good, healthy bacterial strains that benefit us in a myriad of ways that can be considered a healthy food,” she says.

But, Foods Also Have Calories

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

Foods also have calories. “So calories as I've mentioned, are units of energy, right? So fat, the stuff that gets stored in our fat cells is essentially stored energy. Now, I'm not talking about what it does in the body, but how it gets there, it's stored energy, right? So again, you know the whole, you know the whole story. You wanna lose body fat, you gotta consume less energy and put out more energy to dig into your energy stores, which are those fat cells,” she says.

Healthy Foods Can Become Unhealthy in Excess

“There are plenty of healthy foods that can make us gain weight and ultimately to a certain extent, become unhealthy if we're not mindful of how calorie dense they are and if we overeat them,” Michales continues.

1. Nuts

A variety of nuts in wooden bowls.Shutterstock

One of the “top offenders,” according to Michaels? Nuts. While a handful isn’t bad, “if you think about it, I think it's something like nine cashews or like 140 calories.” And, many are roasted in oil. “Really, really be mindful of nuts and seeds. They're great for you, loaded with healthy fats, loaded with fiber, loaded with vitamins and minerals, but if you eat too much of it, they can absolutely make you gain weight.”

2. Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

“We think of this stuff as being super healthy, but juice,” she says about the second offender. “I see people cruise through juice places and get these monster juices and even smoothies for that matter. Like if I have a smoothie, it's a meal, it's breakfast, it's lunch or a half serving for a snack. This stuff is loaded with sugar and loaded with calories, both of which can make us overweight. So it takes a lot to shift your hormones and your biochemistry, which impacts your metabolism,” she says. While she maintains that “juice is bad,” she does recommend eating fruit and veggies instead of drinking them.

3. Fruity Yogurts

Strawberry YogurtShutterstock

Third on her list? fruity yogurts. “So yogurt is a great food. It's got protein, vitamins, minerals, probiotics, some of those good bacterial strains,” she says. “But if you consume some of those, like cherry, strawberry, all that stuff with the fruit on the bottom, it's usually like absolute garbage, high fructose corn syrup, artificial colors, tons of preservatives, not organic fruit, like it's just, again, a bunch of sugar in a bunch of crap that you don't need. So when you go to have yogurt, have organic, have low fat.” She also recommends organic, “so we don't get any of the garbage that can go into dairy that we don't want, like hormones and antibiotics and add fresh fruit.”

4. Granola

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Next up, granola. “You don't need it,” she says. While she might sprinkle a little on her smoothie bowl, “it's not the kind of thing that you should be throwing into smoothies or smoothie bowls.” Why? “It's extremely high in calories, high in sugar and high in fat. And fat is not a bad thing. But when we overconsume it, because it's so calorie dense, it's so energy dense, it can make us gain weight. It's not fat that makes us gain weight, it's the calories. But if a gram of fat is nine calories, right? And a gram of protein is four calories and a gram of carbohydrates is four calories, fat is over two times the amount of calories, twice as much energy.”

5. Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The last one, “absolutely beloved, but really high end calories is an avocado,” she says. “Depending upon the size of that sucker, those things can get up to 600 calories in avocado. I don't know about you, but I could dust an avocado in one sandwich or one salad. That's a lot of calories for an avocado. So it's great for you, but half, half, half of an avocado no more,” she suggests.

Her Final Advice? Be Mindful

Her final note? “Be mindful,” she says. “Don't overeat anything. You can look at bears. What's that guy eating all day long? Wild salmon, berries and plants and twigs and figs. And yet these animals can pack on enough fat to not eat for months at a time. Healthy food can make you fat. Just don't overeat it.” 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
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackDec 16, 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.

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 tableShutterstock

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,AngleShutterstock

"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.

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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

I Lost 50 Pounds at 50 by Following These Easy Diet Rules

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
Copyright fiftyfitnessjourney/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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Are you struggling to lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. “I lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,” she writes in the post.

She Has “Cracked the Code”

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

“I have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,” she says.

Her Meals Are “Balanced” and Even Include Processed Foods

“Whenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ‘bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,” she says.

The “All Or Nothing” Mindset Backfires

“And I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,” she continues.

She Aims for 80/20

“So, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,” she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This “includes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,” she says. “On vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)”

Flexible Eating Makes Her Diet Sustainable

“My working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,” she says.

Rigidity Doesn’t Work for Her

“But as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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