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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.

Lose 20 Pounds in 75 Days with the Flexitarian Diet

Losing weight on this diet is easier than you think.

Ferozan Mast
By Ferozan MastJun 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.
Shutterstock
Ferozan Mast
By Ferozan MastJun 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

The flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.

More Vegetables

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”

Lots of Fruit

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.

Legumes For the Win

Raw legume on old rustic wooden table, close-up.Shutterstock

Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”

Be Picky About Meat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”

Be Mindful of Calories

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”

Make It Fun

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”

RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

Avoid Processed Meat

Czech sausagesShutterstock

“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”

Be Mindful of Overall Health

Los Angeles, California, United States - 02-01-2023: A view of several bottles of Nature Made B12 vitamins, on display at a local grocery store.Shutterstock

“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”

Get Moving

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Long Term Goals

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.

“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight losswalkingweight losshealthy eatingozempicproteinvegetarian diet

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Nutrition & Diet

Lose 20 Pounds in 75 Days with the Flexitarian Diet

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.
Shutterstock
Ferozan Mast
By Ferozan MastJun 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

The flexitarian diet is a cross between a vegan/vegetarian diet, with the addition of meat now and then. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how to lose 20 pounds with the flexitarian diet.

More Vegetables

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Vegetables are packed with necessary nutrients and fiber, which helps make weight loss easier—but some are better than others. “Among vegetables, soybeans, cauliflower, Brussels sprouts, broccoli, and leafy greens were the winners,” says Harvard Health. “On the other hand, eating starchy vegetables like corn, peas, and potatoes was associated with weight gain.”

Lots of Fruit

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

Choose low-sugar fruits like berries and avocados to enjoy the flexitarian diet while maintaining weight loss. “Studies co-authored by Harvard Chan School researchers have found that eating blueberries can lower the risk of Type 2 diabetes; that eating foods high in anthocyanins (mostly blueberries and strawberries) can help people keep weight off; and that berry consumption can reduce the risk of heart attack and boost learning and memory,” says Harvard Health.

Legumes For the Win

Raw legume on old rustic wooden table, close-up.Shutterstock

Legumes are full of fiber, which promotes satiety and encourages weight loss. “Eating more legumes as part of a healthy diet can help lower blood sugar and blood pressure,” according to MedlinePlus. “Beans and legumes contain antioxidants that help prevent cell damage and fight disease and aging.”

Be Picky About Meat

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

You can eat meat two days a week, no more than 9 ounces in total. “Remember, the overall goal of the flexitarian diet is to eat more nutritious plant foods and less meat,” says the Cleveland Clinic. “When you do incorporate meat into your diet, choose organic, free-range, pasture-raised or grass-fed beef, chicken or turkey. And always choose leaner cuts to minimize extra animal fat.”

Be Mindful of Calories

Smartphone and calories calculator concept. Hand holding smartphone and take photo of chicken grill, avocado, chickpea, cheese and lettuce in white salad plate. In vintage toneShutterstock

Use a calorie calculator to figure out exactly how many calories you need to be in a deficit. Losing weight is about eating less than you burn off, no matter what diet you’re on. The flexitarian diet can make this process easier with an emphasis on satiating foods.

Whole Grains

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

The flexitarian diet encourages the consumption of whole grains, which can help with weight loss. “Whole grains have all parts of the grain,” says the Mayo Clinic. “Whole-grain flour is ground from whole grains. Examples of whole-grain food include brown rice, oatmeal and whole-grain breads.”

Make It Fun

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Try to make your own plant-based recipes. “Focusing on plant-based foods and not eating as much meat can be really hard for some people,” Patton says. “But nowadays, you can find great bean-based burgers, canned bean and lentil soup, and bean-based pasta to start off, but eventually, it’s even better to make your own homemade versions. Don’t be afraid to get adventurous with this diet!”

RELATED: 4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

Avoid Processed Meat

Czech sausagesShutterstock

“If you include red meat occasionally, be sure that it’s mostly unprocessed red meat,” says the American Institute For Cancer Research. “Processed meats (like bacon, sausage, salami and hot dogs) pose a greater cancer risk, so it’s best to save them for much more occasional use.”

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty, oily fish offer many health and weight loss benefits. “Since the flexitarian diet isn’t truly vegan or vegetarian, you can decide yourself if you want to incorporate fish,” says the Cleveland Clinic. “Just be sure to choose wild-caught varieties.”

Be Mindful of Overall Health

Los Angeles, California, United States - 02-01-2023: A view of several bottles of Nature Made B12 vitamins, on display at a local grocery store.Shutterstock

“Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “However, some vegans may need to add a supplement (specifically vitamin B12) to ensure they receive all the nutrients required.”

Get Moving

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

Movement is an important part of weight loss, good for both health and fat-burning. Even just walking every day can make a big difference in calories burned and overall health and happiness. For bonus fat burning, start lifting weights.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Long Term Goals

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

The flexitarian diet is effective because it can be maintained long-term.“The majority of consumers for this diet are looking for a way to eat healthy without fully committing to a vegetarian or vegan diet,” says Western Oregon University.

“This diet allows you to have the best of both worlds because, unlike almost every other diet, there is nothing that you have to completely eliminate from your life. When you really crave that hamburger, this diet says, ‘Eat that burger! ( maybe only once a week)’.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 15, 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 need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers

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Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

Shutterstock

When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

Shutterstock

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

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

Eat Meals on Repeat

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Crossfit,Fit,Young,Man,In,Sportswear,Focused,On,Lifting,A,Dumbbell, weightsShutterstock

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” 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

Lose 20 Pounds in 80 Days with a Vegetarian Diet

Happy woman measuring waist with tape in kitchen. Keto diet
Shutterstock
Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Losing 20 pounds in 80 days on a vegetarian diet is possible, provided it’s done in a healthy, sustainable way. “While switching to a vegetarian diet can bring health benefits, including weight loss, it doesn't always,” according to Harvard Health. “After all, cupcakes, cookies, and candy are technically vegetarian foods — but not necessarily ones that will improve your health or help you shed pounds. That said, a well-constructed and healthy plant-based vegetarian diet can help you lose weight over time, provided you make good food choices and reduce the number of calories you normally eat.” Here’s how to lose 20 pounds in 80 days while following a healthy, nutritious, and delicious vegetarian diet.

Watch the Carbs

Italian pasta, tomato sauceShutterstock

Be careful about consuming too many refined carbohydrates while on a vegetarian diet. “Vegetarian diets, although heart healthy, can make weight loss challenging due to their high percentage of calories from carbohydrates,” registered dietitian Julia Zumpano, RD, tells the Cleveland Clinic. “It’s OK to enjoy an occasional slice of pizza or bowl of pasta, but keep your portions down when you do and always include a protein source and plenty of vegetables to keep you full.”

RELATED: I Dropped 6 Dress Sizes in a Year by Making These Simple Changes

Eat Whole Foods

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

Eat whole foods as much as possible. “Fiber in whole foods keeps you feeling fuller, which might mean you eat less overall,” dietician Victoria Taylor tells the British Heart Foundation. “Eating less could be helpful if you’re trying to lose weight. Higher-fiber diets are also better for your blood pressure and cholesterol levels. Whole foods have no added saturated fat, salt or sugar. So eating lots of whole foods can help you lower the amount of these additives in your diet, which is good for your cholesterol levels, blood pressure, and weight.”

Non-Starchy Vegetables

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Opt for plenty of non-starchy vegetables such as spinach, arugula, cauliflower, and kale. While trying to lose weight on a vegetarian diet. “These types of vegetables are ideal for weight loss because when eaten in large quantities, they can help to activate the stretch receptors in your stomach that will tell your brain you’re full,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “At the same time, they provide very few calories while providing a substantial amount of nutrition. The goal here is to feel full, receive appropriate amounts of nutrition, and cut the calorie count without feeling the hunger pangs typically associated with dieting.”

RELATED: 15 High-Protein, Low-Carb Foods to Help You Lose Weight Now

Low-Sugar Fruit

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

Be mindful of the type of fruit you enjoy while losing weight. “Again, the goal should be to maximize nutrition while limiting the amount of sugar (fructose),” Dr. Kennedy says. “Fruits that are higher in fiber have less readily available sugar and should be used preferentially (examples include green apples, grapefruit, and watermelon). Typically, you’ll want to stick primarily with berries like blackberries, raspberries, and blueberries as you begin your weight loss journey until you can selectively add in other fruits.”

Watch Your Calories

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Plant-based protein is often higher-calorie than animal-based. “In order for a vegetarian to meet protein needs, these foods need to be eaten in larger volumes than meat,” Zumpano says. “For example, a 4-ounce piece of lean meat provides about 200 calories and 28 grams of protein. To obtain that same amount of protein from beans, you would need to consume more than 2 cups of cooked beans, which provide close to 400 calories.” Zumpano suggests treating the beans as both the carbs and the protein in a meal.

RELATED: 8 Golden Rules for Fat Loss Over 50

Get Moving

Hikers,Walking,Mountains, outdoors, outside, rural, walking, exerciseShutterstock

Regular movement is important for weight loss and overall wellbeing, no matter what diet you’re on. “Regular exercise is one of the pillars of healthy living,” Howard E. LeWine, MD, tells Harvard Health. “It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy? Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system.”

Get Good Sleep

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Sleep is crucial to weight loss and health—the CDC recommends adults get at least 7 hours a night. “Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk,” nutritional epidemiologist Dr. Erica Jansen tells the University of Michigan School of Public Health. “Sleep is truly interdisciplinary because it touches every aspect of health.”

Watch the Added Sugars

,Granulated,Sugar,sweet,cubesShutterstock

Avoid added sugars whenever possible. “Eating and drinking too many foods and beverages with added sugars makes it difficult to achieve a healthy eating pattern without taking in too many calories,” says the Office of Disease Prevention and Health Promotion. “Added sugars contribute calories, but no essential nutrients.”

RELATED: 10 Household Tasks to Shed Pounds in Your 50s

Cut Down on Alcohol

Waiter pouring red wine in a glass.Shutterstock

“If you are trying to lose weight, you can boost your efforts by cutting back on alcoholic drinks. Alcohol can cause weight gain in a couple of ways,” according to Mount Sinai. “First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink.”

Watch the Processed Foods

Variety of plant based meat, food to reduce carbon footprintShutterstock

Vegetarian and vegan “plant-based meat” foods can be highly processed and filled with additives. “These foods are convenient and tasty,” Zumpano says. “Logging your caloric intake can help you include these foods in moderation, while not exceeding your needs.”

Eat Whole Fruits and Vegetables

Composition with assorted organic vegetables and fruits.Shutterstock

Eat your fruits and vegetables whole instead of juicing. “Ideally, you should have removed all refined carbohydrates and processed foods from the diet before considering limiting your fruit or vegetable intake,” Dr. Kennedy says. “Lastly, try to eat the fruits and vegetables either raw or minimally steamed. Overcooking or juicing can make the sugar more available and can negatively impact the wonderful micronutrient and antioxidant properties.”

RELATED:

Portion Size

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

Weight loss comes down to burning off more than you’re taking in, so keep that in mind no matter what diet you choose. “Beyond making sure you get the right combination of nutrients, also focus on portion size and calories if you are looking to lose weight,” says Harvard Health. “Ultimately, keep in mind that a vegetarian diet, like any other, may help you lose weight, but it can also result in weight gain if you take in more calories than you burn off on a regular basis.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Dan_Go_danfounder17
Copyright Dan Go/YouTube
Christopher Roback
By Christopher RobackNov 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
✓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.

Looking for a simple way to lose weight without complicated meal plans? Fitness coachDan Go discovered that focusing on just five specific foods helped him drop 20 pounds in three months. "Eating similar meals every single day is a low key weight loss hack," says Dan, who specializes in helping entrepreneurs transform their bodies. Here's his straightforward approach that anyone can follow.

Dan's Weight Loss Philosophy

"I get way more benefit from doing something almost every day as opposed to figuring out what I'm going to eat on an hour-to-hour basis," Dan shares about his journey. As an entrepreneur, he found that simplifying his food choices was key to sustainable weight loss.

The Lifestyle Change That Made It Possible

"We make about 200 food decisions a day," Dan reveals. His solution? "I'd rather have limited decisions rather than open myself up to the hundreds of decisions that I would make around food." This mindset shift helped him maintain consistency while losing those 20 pounds.

Why These Foods Work: The Three-Factor Framework

Before diving into specific foods, Dan explains his selection criteria: "I look for three key factors when choosing foods for weight loss: nutrient value, satisfaction level, and the protein-to-calorie ratio." This framework ensures you're not just counting calories but getting maximum nutrition and staying full longer.

Your New Best Friend: New York Strip Steak

"Steak is a superfood with the amount of nutrients it contains," Dan emphasizes. A 100-gram serving of strip steak provides 30 grams of protein for just 175 calories, plus essential nutrients like carnitine, zinc, creatine, iron, and B vitamins. Can't afford strip steak? Dan suggests extra lean ground beef as an equally effective alternative.

Power Up with Cruciferous Vegetables

Want to eat more while losing weight? Dan's solution is simple: "I love to volumize my meals with vegetables like broccoli, Brussels sprouts, kale, spinach, and asparagus." These low-calorie powerhouses are packed with fiber and nutrients. Dan particularly favors grilled broccoli for its crunch and impressive nutrient profile, including calcium, iron, phosphorus, and vitamin C.

The Unsung Hero: Chicken Breast

"It's not the flashiest food," Dan admits, "but chicken breast gets the job done." With 31 grams of protein per 100-gram serving at just 165 calories, it's one of the most efficient protein sources available. Dan notes that this budget-friendly option is perfect for those who want flexibility with their remaining daily calories.

RELATED:Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet

Your Insurance Policy: Whey Protein

While technically not a whole food, whey protein is Dan's secret weapon. "Think of this as protein insurance," he says. A double scoop provides 50 grams of protein for just 120 calories. Dan's pro tip: Add psyllium husk for fiber and satisfaction, plus creatine for additional benefits.

The Freedom Factor: Planned "Free" Meals

"If you can incorporate your favorite foods into your diet, that makes for a way of eating that you can sustain for the long term," Dan explains. He recommends following an 80/20 approach: "80 to 90% of my meals are going to come from whole single ingredient nutrient-dense sources, and 10 to 20% of my calories are going to come from whatever I want."

Dan's Simple Success Strategy

"I like to call this kind of like the Steve Jobs turtleneck of dieting," Dan says of his approach. "You have your flexibility with the free foods that allow you to have some fun, but 80 to 90% of the time, you're basically wearing a black turtleneck with jeans." This simple but effective strategy helped him lose 20 pounds while maintaining his busy entrepreneurial lifestyle.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

Putting It All Together: Your Action Plan

Dan's approach is refreshingly simple: "I created about five to seven meals that I had on rotation." This eliminates decision fatigue and ensures consistency. By limiting your daily food decisions, you can focus your mental energy on what really matters while still getting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 20 Pounds in 90 Days with the Mediterranean Diet

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By Ferozan MastJun 19, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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All weight loss is based on the essential principle of burning off more calories than you take in—but of course, it’s not as simple as that when it comes to real life. Weight loss has to be sustainable over the long term, and losing 20 pounds in 90 days is absolutely doable on a diet such as the Mediterranean diet. “While it’s not necessarily the primary goal of the diet, losing weight is a positive side effect of the Mediterranean diet,” says Penn Medicine.

“Studies have shown that people who follow the diet have been able to lose weight and keep it off for more than a year. This diet may also be more effective at helping you lose weight than a low-fat diet — where you monitor your fat intake. And, it may be just as effective as commercial diets, where you follow a regimented (and often costly) program.” If you want to enjoy your food while still losing weight, here are the basics of the Mediterranean diet to help you lose weight and improve overall health.

Limit Refined Carbs and Sugar

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Replace refined carbohydrates and sugar with fruit, vegetables, and whole grains. “Foods high in refined carbs can cause your blood sugar to spike,” says the Cleveland Clinic. “Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.”

Healthy Fats

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Healthy fats from oily fish and olive oil are a staple of the Mediterranean diet. “A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same,” says the Cleveland Clinic. “The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants.”

Eat More Plants

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“The foundation of the Mediterranean diet is plant foods,” says the Mayo Clinic. “That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”

Eat Plenty of Fiber

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Fiber is part of the Mediterranean Diet and can help weight loss. “These nutrients help reduce inflammation throughout your body,” says the Cleveland Clinic. “Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.”

RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days

Enjoy Some Legumes

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Eating more whole grains and legumes can also help with weight loss. “By emphasizing mostly plant-based foods such as fruits and vegetables, whole grains, and legumes, the Mediterranean diet can reduce the risk of a host of diseases, from cancer to diabetes,” according to University of Utah Health. “The anti-inflammatory benefits of these ingredients can also keep your immune system strong and prevent colds and other illnesses.”

More Seafood

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Low-mercury seafood is a staple of the Mediterranean diet and fantastic for weight loss. “Eat fish or shellfish 2 to 3 times a week,” says the Mayo Clinic. “One serving of fish is around 3 to 5 ounces for adults. That's about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.”

Healthy Swaps

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Healthy swaps make the diet easier to stick to. “Think of the Mediterranean diet as a lifestyle,” says the University of Utah Health. “It doesn't ban certain foods or restrict calories. It simply limits less healthy foods such as red meat and butter and encourages healthier options. Big on bread? Swap your white bread for whole wheat bread. Sprinkle salt on everything? Try some fresh herbs, vinegar, or lemon juice instead.”

Money Saved

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You might save money on the Mediterranean diet (which can go towards your new weight-loss wardrobe!). "The Mediterranean eating pattern is not only delicious, it's relatively affordable and accessible since it promotes less meat and more inexpensive food like beans,” Kim Knipe, MBA, RD, LDN, tells Penn Medicine.

RELATED:15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks

Red Wine With Meals

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Wine is a part of the Mediterranean diet, but usually with meals. “Red wine tends to be included more often than is white wine,” says the Mayo Clinic. “Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men, no more than two glasses a day.”

Overall Health

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Staying healthy is about much more than weight loss. “The Mediterranean diet has been linked to improved cognitive functioning and a lowered rate of cognitive decline,” according to University of Utah Health. “In other words, it can help your brain work better today and stay healthier tomorrow. It may also lower your risk of developing neurological conditions such as Alzheimer's disease and other dementias.”

Get Moving!

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Regular exercise is very important for weight loss, regardless of the diet you are on. “The Mediterranean diet is not just about food, but also about lifestyle. It encourages people to be more active, to enjoy food in the company of friends and/or family, and enjoy life,” Knipe says.

RELATED:14 Surprising Lifestyle Changes That Melt Away 1 Pound a Week

Enjoy the Process

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Following the Mediterranean diet should not feel like a difficult way to lose weight. “You're more likely to stick with a healthy diet when you enjoy what you're eating,” according to University of Utah Health. “The Mediterranean diet isn't just full of nutrients; it's full of flavor. From ripe fruits and vegetables to crunchy nuts, its main elements are sure to tempt the taste buds. Bonus: If you enjoy the occasional glass of wine, there's no reason to stop.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Get Shredded in 60 Days!

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I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
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Christopher Roback
By Christopher RobackApr 04, 2025
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

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Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Best Foods That Actually Reduce Blood Sugar Levels

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By Leah SuzanneApr 04, 2025
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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.

Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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

Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

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Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

10 "Healthy" Habits That Actually Make You Gain Weight

Danielle Pashko thesoulhakker
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Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

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

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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

10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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