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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.

10 Worst Foods to Eat After Your Workout

One fitness coach reveals all the food and drinks you should avoid after exercising.

FACT CHECKED BY Alek Korab
Alain_Gonzalez_MuscleMonsters22
FACT CHECKED BY Alek Korab

You might know what to eat before working out. But do you know what to avoid after your workout? Alain Gonzalez is a fitness coach and expert who specializes in helping men over 40 build muscle. In a viral YouTube video, he discusses post-workout food. “After working out, your body is primed to replenish and rebuild. Choosing the wrong post-workout foods, however, can stifle your progress and destroy your ability to lay down new muscle tissue. So if you're serious about building muscle, then you must pay attention to what you're eating post-workout,” at the start of the clip.


1. Eating Nothing

Number one is eating nothing. “Skipping food after a workout, especially protein sources, is a very bad idea. While the 30-minute anabolic window is not as significant as we once believed, there's still a certain point after your workout where what you eat can positively impact your training adaptations,” he explains. “This new anabolic window is a three to six-hour range between your pre and post-workout meals. So if you ate two hours before you trained and then trained for one hour, you have about two to three hours post-workout to consume a meal in order to optimize recovery.”

2. Sugary Foods

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Number two, sugary foods. “Many of us have been told that post-workout carbs are critical for replenishing glycogen stores. The truth, however, is that most typical weight training sessions don't actually deplete glycogen to any significant degree,” he says. “Now, this is not to say you should purposely skip carbs post-workout, but rather that you shouldn't use this post-workout window as an excuse to fill up on high glycemic foods such as donuts, pastries, sports, drinks, or energy bars. It's no secret that a high-intensity workout can leave you depleted and hungry, causing cravings to kick in. But opting for hyper-palatable food while you're starving is an easy way to overeat and exceed your calorie goals for the day.”

3. Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Number three is alcohol. “While alcohol might not make you weaker for your next lifting session, it will prevent you from recovering optimally and building new muscle tissue. Not only that, but alcohol also provides empty calories, meaning that it doesn't provide any nutritional benefit. And while I won't tell you to cut alcohol completely, I would suggest that you keep it in moderation and avoid consuming it after your workout,” he explains.

4. High Fat Fast Food

French fries in hot fat in a deep fryerShutterstock

Number four: high-fat fast food. “While it may be a quick and easy way to satisfy your hunger, these high-calorie foods can negate the calories you burn during your workout, especially if your goal is to lose weight or cut fat. Thus, you'd be better off focusing on clean sources of protein and carbs post-workout to optimize recovery and growth,” he explains. “Not only that, but foods that are high in fat can slow down the digestion process, delaying the delivery of crucial nutrients, such as protein and carbs, that are necessary for post-workout recovery, hindering muscle growth and repair. Limiting your fat intake after a workout will not only help nutrients reach the muscles faster, but it'll make it far easier to stay within your calorie goals for the day.”

5. Salads and Raw Vegetables

Caesar salad with chicken and greens on white backgroundShutterstock

Number five, salads and raw vegetables. “While vegetables are indeed healthy, they are not the best option for a post-workout meal,” he reveals. “Although they are packed with essential micronutrients, they lack the necessary macronutrients that your body needs to recover properly. After a workout, during exercise, you stimulate growth and even break down muscle tissue. This turns your muscles into a sponge ready to absorb vital nutrients, especially protein, to adapt to the stimulus of the workout. Raw vegetables and vegetable-only salads leave your body undernourished. Furthermore, vegetables are high in fiber, which can also slow down the digestion process, making it harder for your body to absorb the necessary nutrients quickly. While they are micronutrient-dense, they lack the nutritional basics of a great post-workout meal. That said, if you do insist on having a salad post-workout, make sure to add some sliced steak, roasted chicken breast, a cup of Greek yogurt, or even just the protein shake on the side to feed your muscles what they need to grow.”

6. Fruit

Delicious fruits salad in plate on table close-upShutterstock

Number six fruit. “While fruits are a great source of vitamins, minerals, and antioxidants, they're primarily composed of carbs in the form of simple sugars. Consuming a high amount of simple sugars can cause a rapid spike in blood sugar levels, which can lead to an insulin response that triggers the storage of excess sugars as fat,” he explains. “And while fruits are a healthy addition to any diet when consumed post-workout, they should be combined with a protein source to maximize your results. So if you're in the mood for a fruit smoothie directly following your workout, just be sure to add a bit of protein so your body has the necessary building blocks to promote and sustain muscle growth.”

7. Salty Foods

Crispy Potato Chips on cutting board on a wooden table.Shutterstock

Number seven, salty foods. “While it may be tempting to indulge in salty foods like potato chips after a workout, it's important to recognize that this type of food is also hyper-palatable. And before you argue that Doritos are a great way to replenish electrolytes, consider this: While sodium and chloride, aka table salt, are important electrolytes used by the body for various functions,” he says. “Consuming too much of these electrolytes through high sodium foods can throw off the body's balance of other key electrolytes like potassium and calcium. This imbalance can prolong fatigue and impair muscle function because your body loses electrolytes during a workout. The last thing you need is to deplete more potassium and calcium with a salty bag of chips.”

8. Caffeinated Energy Drinks

Cairo, Egypt, October 1 2023: Crushed dented Red Bull energy drink, a brand of energy drinks created and owned by the Austrian company Red Bull GmbH, Its slogan, (Red Bull Gives You Wings), isolatedShutterstock

Number eight are caffeinated energy drinks. “While I'm a huge advocate of pre-workout caffeine for increased performance, consuming caffeinated drinks as a post-workout beverage will do more bad than good,” he reveals. Firstly, caffeine is a diuretic, “which means it can lead to dehydration. During a workout, your body loses a lot of fluid through sweat, and it's important to rehydrate properly right after consuming caffeinated drinks. It can worsen dehydration, making it hard to repair and rebuild,” he continues.

Secondly, caffeine can negatively impact sleep quality, which is crucial for proper recovery. Sleep is arguably our most anabolic state, as is when the body repairs and rebuilds muscle tissue. Consuming caffeinated drinks after training, especially in the afternoon or evening, can disrupt sleep and negatively impact recovery. Finally, energy drinks often contain high amounts of sugar and artificial sweeteners, which can lead to inflammation and poor gut health. These ingredients can also lead to a spike in blood sugar, followed by a crash leading to decreased energy levels. It's important to prioritize proper hydration post-workout. Opting for water, coconut water, or a protein shake are far better options for refueling and rehydrating the body.”

9. Antioxidant Supplement

spoon with dietary supplements on fruits backgroundShutterstock

Number nine, antioxidant supplements. “The antioxidants basically take the job from your mitochondria and handle the stress themselves, thus preventing muscular adaptations from occurring. Exercise-induced oxidative stress is a normal physiological process that plays an important role in promoting muscle adaptation and growth by consuming antioxidant supplements. After a workout, you interfere with this process and the body's ability to naturally adapt to the stress of training,” he says.

10. NSAIDs

And lastly, NSAIDs or nonsteroidal anti-inflammatory drugs. “Taking NSAIDs such as ibuprofen may seem like a quick fix to reduce or prevent post-workout soreness. While it might help you achieve that, its other effects are actually counterproductive to your fitness goals,” he says. “One study published in the American Journal of Physiology has shown that compared to those who took a placebo, the participants that took NSAIDs had significantly suppressed muscle protein synthesis after resistance exercise. Instead of relying on pills, try foam rolling or active recovery techniques like going for a walk or hopping on a spin bike after a brutal leg day. These can help improve blood flow and reduce muscle soreness. Remember that soreness is a natural part of the muscle-building process, and masking it with painkillers may prevent you from achieving your full potential.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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FACT CHECKED BY Alek Korab
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.

You might know what to eat before working out. But do you know what to avoid after your workout? Alain Gonzalez is a fitness coach and expert who specializes in helping men over 40 build muscle. In a viral YouTube video, he discusses post-workout food. “After working out, your body is primed to replenish and rebuild. Choosing the wrong post-workout foods, however, can stifle your progress and destroy your ability to lay down new muscle tissue. So if you're serious about building muscle, then you must pay attention to what you're eating post-workout,” at the start of the clip.


1. Eating Nothing

Number one is eating nothing. “Skipping food after a workout, especially protein sources, is a very bad idea. While the 30-minute anabolic window is not as significant as we once believed, there's still a certain point after your workout where what you eat can positively impact your training adaptations,” he explains. “This new anabolic window is a three to six-hour range between your pre and post-workout meals. So if you ate two hours before you trained and then trained for one hour, you have about two to three hours post-workout to consume a meal in order to optimize recovery.”

2. Sugary Foods

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Number two, sugary foods. “Many of us have been told that post-workout carbs are critical for replenishing glycogen stores. The truth, however, is that most typical weight training sessions don't actually deplete glycogen to any significant degree,” he says. “Now, this is not to say you should purposely skip carbs post-workout, but rather that you shouldn't use this post-workout window as an excuse to fill up on high glycemic foods such as donuts, pastries, sports, drinks, or energy bars. It's no secret that a high-intensity workout can leave you depleted and hungry, causing cravings to kick in. But opting for hyper-palatable food while you're starving is an easy way to overeat and exceed your calorie goals for the day.”

3. Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Number three is alcohol. “While alcohol might not make you weaker for your next lifting session, it will prevent you from recovering optimally and building new muscle tissue. Not only that, but alcohol also provides empty calories, meaning that it doesn't provide any nutritional benefit. And while I won't tell you to cut alcohol completely, I would suggest that you keep it in moderation and avoid consuming it after your workout,” he explains.

4. High Fat Fast Food

French fries in hot fat in a deep fryerShutterstock

Number four: high-fat fast food. “While it may be a quick and easy way to satisfy your hunger, these high-calorie foods can negate the calories you burn during your workout, especially if your goal is to lose weight or cut fat. Thus, you'd be better off focusing on clean sources of protein and carbs post-workout to optimize recovery and growth,” he explains. “Not only that, but foods that are high in fat can slow down the digestion process, delaying the delivery of crucial nutrients, such as protein and carbs, that are necessary for post-workout recovery, hindering muscle growth and repair. Limiting your fat intake after a workout will not only help nutrients reach the muscles faster, but it'll make it far easier to stay within your calorie goals for the day.”

5. Salads and Raw Vegetables

Caesar salad with chicken and greens on white backgroundShutterstock

Number five, salads and raw vegetables. “While vegetables are indeed healthy, they are not the best option for a post-workout meal,” he reveals. “Although they are packed with essential micronutrients, they lack the necessary macronutrients that your body needs to recover properly. After a workout, during exercise, you stimulate growth and even break down muscle tissue. This turns your muscles into a sponge ready to absorb vital nutrients, especially protein, to adapt to the stimulus of the workout. Raw vegetables and vegetable-only salads leave your body undernourished. Furthermore, vegetables are high in fiber, which can also slow down the digestion process, making it harder for your body to absorb the necessary nutrients quickly. While they are micronutrient-dense, they lack the nutritional basics of a great post-workout meal. That said, if you do insist on having a salad post-workout, make sure to add some sliced steak, roasted chicken breast, a cup of Greek yogurt, or even just the protein shake on the side to feed your muscles what they need to grow.”

6. Fruit

Delicious fruits salad in plate on table close-upShutterstock

Number six fruit. “While fruits are a great source of vitamins, minerals, and antioxidants, they're primarily composed of carbs in the form of simple sugars. Consuming a high amount of simple sugars can cause a rapid spike in blood sugar levels, which can lead to an insulin response that triggers the storage of excess sugars as fat,” he explains. “And while fruits are a healthy addition to any diet when consumed post-workout, they should be combined with a protein source to maximize your results. So if you're in the mood for a fruit smoothie directly following your workout, just be sure to add a bit of protein so your body has the necessary building blocks to promote and sustain muscle growth.”

7. Salty Foods

Crispy Potato Chips on cutting board on a wooden table.Shutterstock

Number seven, salty foods. “While it may be tempting to indulge in salty foods like potato chips after a workout, it's important to recognize that this type of food is also hyper-palatable. And before you argue that Doritos are a great way to replenish electrolytes, consider this: While sodium and chloride, aka table salt, are important electrolytes used by the body for various functions,” he says. “Consuming too much of these electrolytes through high sodium foods can throw off the body's balance of other key electrolytes like potassium and calcium. This imbalance can prolong fatigue and impair muscle function because your body loses electrolytes during a workout. The last thing you need is to deplete more potassium and calcium with a salty bag of chips.”

8. Caffeinated Energy Drinks

Cairo, Egypt, October 1 2023: Crushed dented Red Bull energy drink, a brand of energy drinks created and owned by the Austrian company Red Bull GmbH, Its slogan, (Red Bull Gives You Wings), isolatedShutterstock

Number eight are caffeinated energy drinks. “While I'm a huge advocate of pre-workout caffeine for increased performance, consuming caffeinated drinks as a post-workout beverage will do more bad than good,” he reveals. Firstly, caffeine is a diuretic, “which means it can lead to dehydration. During a workout, your body loses a lot of fluid through sweat, and it's important to rehydrate properly right after consuming caffeinated drinks. It can worsen dehydration, making it hard to repair and rebuild,” he continues.

Secondly, caffeine can negatively impact sleep quality, which is crucial for proper recovery. Sleep is arguably our most anabolic state, as is when the body repairs and rebuilds muscle tissue. Consuming caffeinated drinks after training, especially in the afternoon or evening, can disrupt sleep and negatively impact recovery. Finally, energy drinks often contain high amounts of sugar and artificial sweeteners, which can lead to inflammation and poor gut health. These ingredients can also lead to a spike in blood sugar, followed by a crash leading to decreased energy levels. It's important to prioritize proper hydration post-workout. Opting for water, coconut water, or a protein shake are far better options for refueling and rehydrating the body.”

9. Antioxidant Supplement

spoon with dietary supplements on fruits backgroundShutterstock

Number nine, antioxidant supplements. “The antioxidants basically take the job from your mitochondria and handle the stress themselves, thus preventing muscular adaptations from occurring. Exercise-induced oxidative stress is a normal physiological process that plays an important role in promoting muscle adaptation and growth by consuming antioxidant supplements. After a workout, you interfere with this process and the body's ability to naturally adapt to the stress of training,” he says.

10. NSAIDs

And lastly, NSAIDs or nonsteroidal anti-inflammatory drugs. “Taking NSAIDs such as ibuprofen may seem like a quick fix to reduce or prevent post-workout soreness. While it might help you achieve that, its other effects are actually counterproductive to your fitness goals,” he says. “One study published in the American Journal of Physiology has shown that compared to those who took a placebo, the participants that took NSAIDs had significantly suppressed muscle protein synthesis after resistance exercise. Instead of relying on pills, try foam rolling or active recovery techniques like going for a walk or hopping on a spin bike after a brutal leg day. These can help improve blood flow and reduce muscle soreness. Remember that soreness is a natural part of the muscle-building process, and masking it with painkillers may prevent you from achieving your full potential.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

FACT CHECKED BY Christopher Roback
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It’s not just what you eat but when you eat it that impacts fat burn. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she discusses what you should be eating before and after workouts to build muscle and burn fat. “Have you ever had a workout session where you felt like you were smashing it and gave your best, whereas, on some training days, you felt like it just wasn't your best effort? Although you tried, perhaps you might even experience lightheadedness, sluggishness, or muscle cramps during your workout?” she asks. “There are lots of different factors behind it, but consuming the right pre and post-workout meals can also play a huge role in your workout performance. They help you perform your best and shape your results. Let's take a deeper look into the purpose of pre-workout versus post-workout meals, meal timing, and what you should be eating.” Here is what you need to know about eating before and after workouts.


Pre-Workout Meals Should Contain Carbs and Protein

She starts with pre-workout meals. “What is the role of consuming a pre-workout meal? It's simple to fill your activity and give your body what it needs to perform at its peak,” she explains. “In order to do that, your body needs two things: carbs and protein. Carbohydrates are the body's quickest and easiest source of fuel. They're especially important for high-endurance training and explosive training. For example, heat workouts, sprinting, powerlifting, and other fast-paced, intense sports, and the harder and longer your body is working, the more carbs you need to keep going.”

First Type of Carb: Simple

Fresh fruit in the basket on the wooden tableShutterstock

There are two different types of carbs, she continues. “Simple carbs or quick carbs come from simple sugars that are digested rapidly, providing you with immediate energy. Examples include fruits such as bananas, apples, dried fruits, rice cakes, fruit juice, honey, sports gels, and other high-sugar fruits,” she says.

RELATED:I Lost 40 Pounds in 4 Months Without Exercise Using Unusual but Effective Tricks

Second Type of Carb: Complex or Slow

Strong woman with broccoli in the kitchenShutterstock/Terelyuk

“Complex carbs or slow carbs typically come from starchy high-fiber fruits that are slower to digest, hence making them a great sauce for long-lasting energy,” she says. “Examples include whole grains, oats, beans, lentils, broccoli, potatoes, and pasta. Because complex carbs take longer to digest, they should be consumed two to three hours prior to your training. For instance, it can be your lunch at 2:00 PM, and your training can be at 5:00 PM. Simple carbs, on the other hand, can be consumed 30 to 60 minutes prior to training, and it can be a small snack.”

Do Not Eat Right Before a Workout

Two girls are getting ready for fitness trainingShutterstock

“As a general rule of thumb, do not eat immediately before a workout. Not only can it cause digestive discomfort, but it also creates competing demands on the body. If your stomach is trying to digest food at the same time, you're pushing your muscles to perform,” she says.

You May Need to Consume Both Types for Rigorous Workouts

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Depending on the intensity and duration of your training, you may need to consume both simple and complex carbs,” says Soh. “Say you were planning for a long run and a sprint that can last up to two hours. Then, you need to fill your body with enough complex and simple carbs. However, if your training session only lasts between 45 to 60 minutes, then a small snack with simple carbs is enough to fill your performance.”

RELATED:10 Quick and Simple Steps to Losing 10 Pounds of Fat, According to a Metabolism Expert

You Also Need Protein

Man put down on a wooden board ready to eat grilled steak meat, male roasted steak meat on the gas grill on barbecue grill outdoor in the backyard, summer family picnic, food on the nature.Shutterstock

“In addition to carbs, it is also important to consume a little bit of protein before your workout, especially if you're doing weight training. When we do strength training, we create small tests in our muscle fibers by consuming protein. This increases the number of amino acids in the body, and they help repair those micro tests, maintain your lean mass, promote the building of muscle mass, and make you feel your strength training is even more efficient,” she continues.

Pre-workout Snack 1: Supplements

Closeup unrecognizable caucasian woman holding omega-3 fish oil capsules in hands and vitaminsShutterstock

“Here are some great pre-workout snacks that include a balance of simple cups and protein,” she says. The first one isn’t a food. “Supplements can also be useful before exercise. It can help to enhance performance, improve strength, reduce fatigue, and increase lean muscle mass.”

Pre-workout Snack 2: Caffeine

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

Next up? “Caffeine can be found in coffee, tea, energy drinks, and pre-workout supplements. It has been shown to improve performance, increase strength and power, reduce fatigue, and stimulate fat burning. Personally, I like to have a cup of black coffee 30 to 60 minutes prior to exercising to give me that extra boost,” she says.

BCAAs

Branched chain amino acids or BCAAs “are a group of three essential amino acids, leucine, isoleucine, and valine, which can't be produced by the body and must be consumed from food,” she continues. “It is one of the most common sports supplements consumed before and also during exercising to boost muscle growth and enhance exercise performance, and they may also help with weight loss and reduce muscle soreness after exercising.”

Post-Workout Meals Help Rehydrate, Repair, Replenish, Refill, and Recover

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

“Now that you know what to eat before your training, for you to maximize your performance, what you consume after your training is equally, if not even more important. The main purpose of a post-workout meal is to supply your body with everything it needs to rehydrate, repair, replenish, refill, recover, and keep improving your future performance,” she says.

They Should Include Carbs and Protein with More Emphasis on Protein

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

“Once again, your body needs both carbs and protein. However, the emphasis for post-workout is on protein. Eating a high protein meal after exercise helps your body to minimize muscle protein breakdown and stimulate protein synthesis, which leads to an increase in muscle tissue, replenishes muscle glycogen, reduces muscle soreness, and reduces cortisol, also known as stress hormone levels” she continues.

You Should Consume Within 60 Minutes of Working Out

A slim and sexy asian lady does dumbbell shoulder squats at the gym. Leg and lower body workout routine.Shutterstock

How soon should you consume your post-workout meal? “The simple answer is as soon as possible within the first 60 minutes after your workout, or even better within the first 30 minutes. Why is the timing of your post-workout meal so crucial? If your body has exhausted all its reserves during the workout, it will result in breaking down muscles in order to feel itself, and we want to avoid that because it is not easy to build muscle mass. “

RELATED:I Reduced My Size from 16 to 6 in 9 Months with One Simple Lunch Change

Protein Shake

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

“I'm sure we have seen fitness people consuming a protein shake immediately after their training session. That's because a protein shake is a super convenient and fast post-workout recovery drink that has a good balance of both protein and cups and sometimes you may find that your appetite is suppressed following a tough workout, hence making liquid nutrition a more appealing option,” she explains. “Some of you may ask, is it enough just to consume a protein shake? Do I still need to consume a real meal? The answer is yes. Remember that protein shake is a supplement, and its purpose is to supplement your diet. It should not be replacing real whole foods.”

You Should Still Consume a Meal

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“You still have to consume a real meal with a balance of protein, starchy cups, and healthy fats within one to two hours after your workout. Your body tolerates and processes carbohydrates most efficiently in the three-hour window post-workout, so this is your best window to eat your carbs,” says Soh.

Carbs Will Replenish Glycogen Stores

Attractive blonde woman in 30s doing chest press exercise on bench in modern fitness center. Toned image.Shutterstock

“Eating carbs after exercise will replenish your glycogen stores, which you have used up during your workout, and it will also improve your ability to bounce back and come back stronger for your next workout,” adds Soh.

Here Is How Much Carbs and Protein You Need

Raw chicken breast on tray on white backgroundShutterstock

She provides a “general guideline” of what your post-workout meal should contain. “For protein, 0.25 grams per pound of your target body weight, and for carbs, 0.25 to 0.05 grams per pound of your target body weight. Remember, this is just a guideline. If you were to perform a more intense weight training session that lasts up to 90 minutes, or if your goal is to build more lean muscles, then you may require more protein in your diet,” she says.

You Don’t Need a Protein Shake if You Eat a Meal

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Another common question is whether it is a must to consume protein shakes post-workout. The answer is no. “If you're able to consume a proper real meal within 30 to 45 minutes after you finish training, it is not necessary to consume protein shakes. Protein shakes act as a supplement, which is super convenient and easily accessible,” she says.

Eat Any Meal with Carbs and Protein

Young beautiful hispanic woman eating at the restaurantShutterstock

“The bottom line is that you need both carbs and protein pre and post-breakout for sustained energy, improved performance, and better muscle. There isn't a one-size-fits-all solution when it comes down to having the right meal and timing. You have to keep trying different meals and timing and see which fits your body and the type of activity you do,” she says.

RELATED:What's Better: High-Protein or Low-Carb Diet for Weight Loss?

Everyone’s Needs Are Different

Woman having lunch from recycled bowl and using laptop. Concept of food delivery, quarantine, take out foodShutterstock

Everyone is different when it comes to their needs. “For example, I perform better when I consume a small snack 30 minutes before training, whereas some of you might find that you need at least an hour window of eating prior to exercising,” she explains.

Count These Meals As Part of Your Daily Calories

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Don’t forget to tally up these meals. “It is also important to remember that your pre and post-workout snacks should be included as part of your total daily calorie intake,” reminds Soh.

Don’t Forget to Hydrate

Soh ends her video on a final note. “Last but not least, staying hydrated and drinking sufficient water before, during, and after all your workouts is one of the most important steps you can take to properly feel your body and achieve the results you're looking for. It's important to minimize dehydration, which can cause low energy and muscle cramps or spasms,” she says. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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

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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

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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

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  • 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

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  • 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

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

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

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

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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.

Losing weight requires making thoughtful food choices, but some seemingly harmless items can hinder your progress. High-calorie, low-nutrient foods not only add unnecessary calories but also spike blood sugar, increase cravings, and leave you feeling unsatisfied. By steering clear of these nine foods, you can create a more effective diet plan that promotes lasting weight loss and supports overall health. Here’s what to avoid and why.


Sugary Cereals

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Many cereals marketed as healthy breakfast options are loaded with added sugars and refined grains. They cause blood sugar spikes, leading to energy crashes and cravings later in the day. Opt for oatmeal or whole-grain cereals with no added sugar for a more balanced start to your morning.

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

White Bread

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White bread is made from refined flour, which lacks fiber and nutrients. It digests quickly, causing hunger to return soon after eating. Replace white bread with whole-grain or sprouted bread, which offers more nutrients and helps stabilize blood sugar.

Fried Foods

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Fried foods like french fries and fried chicken are high in unhealthy fats and calories, making them a poor choice for weight loss. Bake or air-fry foods instead for a similar crunch without the excess calories and fats.

Candy Bars

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Candy bars are packed with sugar, unhealthy fats, and empty calories. They provide a quick energy boost but lead to crashes and cravings. Swap them for a piece of dark chocolate or a handful of nuts for a more nutritious treat.

Soda and Sugary Drinks

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Sugary beverages like soda, sweetened teas, and energy drinks are filled with empty calories and have no nutritional value. They also contribute to weight gain by spiking blood sugar. Choose water, herbal teas, or sparkling water with a splash of citrus instead.

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Ice Cream

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Ice cream is high in sugar and fat, making it a calorie-dense dessert that can derail your progress. Choose frozen yogurt or a homemade smoothie bowl with fresh fruit as a healthier alternative.

Processed Meats

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Hot dogs, bacon, and deli meats are often high in sodium, unhealthy fats, and preservatives. Regular consumption can lead to water retention and increased calorie intake. Choose lean, minimally processed meats like grilled chicken or turkey instead.

Chips and Crackers

Potato,Chips,In,A,Wooden,Plate,And,Scattered,Close-up,OnShutterstock

Potato chips and crackers are calorie-dense snacks that offer little nutritional value. They’re easy to overconsume and don’t satisfy hunger effectively. Snack on raw veggies, air-popped popcorn, or whole-grain crackers for a healthier option.

RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8

Store-Bought Pastries

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Muffins, donuts, and other pastries are high in refined sugar, unhealthy fats, and calories. They provide little satiety and can lead to overeating later in the day. Opt for homemade baked goods made with whole-grain flour and natural sweeteners for a lighter alternative. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Losing weight isn’t just about what you eat—it’s also about when you eat. The foods you choose at night can make or break your weight-loss goals. Late-night snacks often disrupt sleep, spike blood sugar, and lead to unnecessary calorie consumption. If you want to wake up feeling refreshed and on track with your diet, avoiding these six foods before bed can make all the difference. By steering clear of these options, you’ll promote better digestion, reduce belly fat, and set yourself up for success.


Sugary Desserts

Various,Colorful,Candies,,Lollipops,,And,Macaroons.,Flat,Lay,Over,StoneShutterstock

Desserts like cakes, cookies, and ice cream might satisfy a late-night sweet tooth, but they’re a poor choice if you’re trying to lose weight. High in sugar and fat, these treats cause a spike in blood sugar followed by a crash that can disrupt sleep. Additionally, the empty calories provide no real nutrition, leaving you feeling sluggish the next morning. Swap sugary desserts for a handful of fresh berries or a piece of dark chocolate if you need a sweet treat that won’t derail your progress.

Fried Foods

Fast,Food,Products,:,Onion,Rings,,French,Fries,And,FriedShutterstock

Fried foods like french fries, chicken wings, and onion rings are heavy, calorie-dense, and hard for your body to digest. Eating fried foods at night forces your digestive system to work overtime, which can lead to discomfort and disrupted sleep. Plus, the high fat content contributes to weight gain, especially when consumed close to bedtime. Opt for baked or roasted alternatives if you’re craving something savory but want to stay on track.

Pizza

Tasty,Pizza,With,Dry,Smoked,Sausages,,Olives,,Pepper,And,ParsleyShutterstock

Pizza might be a favorite comfort food, but it’s one of the worst options to eat before bed. Loaded with refined carbs, greasy cheese, and fatty toppings, pizza takes a long time to digest and can lead to indigestion or acid reflux. The high calorie count also makes it easy to exceed your daily limit, especially if you’re not burning calories while sleeping. Instead, try a whole-grain flatbread topped with vegetables and a sprinkle of low-fat cheese to satisfy your craving without sabotaging your goals.

RELATED: 11 Weight Loss Mistakes 90% of People Make Without Knowing

Sugary Cereals

Colorful,Sugary,Cereals,Falling,Into,A,White,Bowl,And,MilkShutterstock

Sugary cereals are often marketed as a healthy snack, but they’re anything but when eaten at night. Packed with refined sugars and low in fiber, these cereals cause blood sugar spikes and crashes that can lead to disrupted sleep and increased hunger the next day. Swap them out for a small bowl of unsweetened Greek yogurt topped with chia seeds or a sprinkle of cinnamon for a more balanced nighttime snack.

Alcoholic Beverages

Cocktails,Assortment,Served,On,Dark,Background.,Classic,Drink,Menu,Concept.Shutterstock

A glass of wine or a cocktail might seem like a relaxing way to end the day, but alcohol is a major culprit in sabotaging weight loss. Alcohol disrupts sleep patterns, dehydrates the body, and slows down metabolism, making it harder to burn fat. It’s also high in empty calories, which can add up quickly. If you want a nighttime drink, choose herbal tea or sparkling water with a splash of lemon to hydrate and relax without derailing your efforts.

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

Spicy Foods

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Spicy foods may be delicious, but they can wreak havoc on your sleep and digestion if eaten too close to bedtime. Foods with chili peppers or hot sauces stimulate your metabolism but can also cause heartburn or indigestion, making it difficult to get a restful night’s sleep. This lack of quality sleep can interfere with your weight-loss goals by increasing hunger hormones and cravings the next day. Stick to milder options in the evening to avoid these pitfalls. Avoiding these six foods at night can significantly impact your weight-loss journey. By making smarter choices, you’ll sleep better, feel more energized, and wake up closer to your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Rick Bhullar rickbhullarfitness
Copyright rickbhullarfitness/Instagram
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.

Struggling to find time for exercise between work and family commitments? You're not alone. As someone who's helped thousands transform their bodies from home, I've seen this challenge repeatedly. That's where Rick Bhullar's expertise comes in. With over 650K YouTube subscribers following his low-impact walking workouts, Rick has revolutionized how people approach fitness at home. His signature walking with weights method helps you burn fat while keeping your joints completely safe. Here's his proven 10-minute workout that combines walking with strength training for maximum results.

Getting Started With the Right Weight

"For today's workout, I'm using a couple of 2kg dumbbells, but you can use whatever you want," Rick shares in his post, making the workout accessible for all fitness levels. He emphasizes proper form from the start: "What I like to have on my dumbbells, I take my thumbs over the top here... Let's get these arms active, let's get that calorie burn going."

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

Making Every Step Count

Maximizing calorie burn requires proper movement tracking. "If you do want your step tracker to track your steps, it's important to keep movement in these arms," Rick explains. "Step trackers track movement and if we're here [with static arms], they ain't going to track anything."

Core Activation for Better Results

The workout integrates core engagement throughout each movement. "Think about squeezing down and squeezing your abs. It's not a snap movement, it's a squeeze," Rick instructs. This deliberate engagement helps activate more muscle groups during the walking movements.

Time-Efficient Fat Burning

"We're doing each movement for 30 seconds," Rick notes, explaining why this workout is so effective in just 10 minutes. "This is a perfect workout to add in between your other workouts," he adds, making it ideal for busy schedules.

Maximizing Muscle Engagement

Small adjustments make a significant difference in fat burning. "These little nuances when you're working out will make a huge difference," Rick emphasizes. He demonstrates how extending arms further from the body during movements increases core activation and calorie burn.

RELATED:3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Building Endurance and Strength

The workout naturally progresses to challenge your muscles. "You might feel your grip start to get a little bit weaker as this workout goes on... That's normal," Rick explains, adding that "The best way to build them up is to work through that grip strength."

Dynamic Movement Combinations

"Using these dumbbells in these dynamic movements improves our balance, stability, strength... and to get the heart rate up," Rick explains. This combination of cardio and strength training maximizes the fat-burning potential of each movement.

Proper Form for Maximum Results

Throughout the session, Rick emphasizes maintaining correct posture: "Keep your back nice and straight, head in alignment." This attention to form ensures you're targeting the right muscle groups while protecting your joints.

RELATED: How Long Your Walking Workout Should Be To Shrink Belly Fat

The Complete Weight Loss Package

Rick stresses the importance of a holistic approach: "If you do want to tone up, you're going to lose a bit of weight. Make sure your nutrition is aligned with these workouts." This combination of proper nutrition and consistent exercise is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Evidence-Based

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

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

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

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Evidence-Based

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

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

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

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.