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Nutrition & Diet
βœ“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.

#1 Dumbest Thing You Can Do to Lose Weight, Says Nutrition Expert (He Did It Too)

Which is better for weight loss: Brown or white rice? You will be surprised by the answer.

Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
A woman with a measuring tape in her hands.
Shutterstock
Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

You might be making a huge dietary mistake, without even knowing it. Blake, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers, who lost 23 pounds in two months. He regularly shares videos offering insight into exactly how he did it and also reveals many of the mistakes he made – including one that the majority of us are guilty of β€” so you don’t have to. β€œThis is probably the dumbest thing you can do when you're trying to lose weight,” he starts off by saying in a viral video, admitting that he β€œdid it too.”

1. White Rice Is Just As Good As Brown Rice for Weight Loss, He Says

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

According to Blake, a big mistake that many people make when they are trying to lose weight, is opting for brown rice over white. β€œWhen I was younger, a lot more naive and going from a bulk to a cutting phase, I subbed out my white rice for brown rice because everyone knows brown rice is the gold standard, the best possible thing for weight loss,” he says. β€œBut if we actually take a look at the composition of each of them, there is little to no difference between them.”

Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables

2. RDN Agrees, But Points Out That Brown Rice Is a Whole Grain

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

β€œHe is correct,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. β€œIn terms of calories, there is very little difference between white and brown rice. Calories, carbs, and protein are all about the same. However, she notes that brown rice has slightly more fiber at 1.6 grams per serving versus 0.4 grams per serving in white rice. β€œBrown rice is considered to be a whole grain, whereas white rice is a refined grain. White rice has a higher glycemic index meaning that it raises blood sugar more quickly than brown rice,” she says.

3. They Do Have the Same Calories, However

@thenutritionnarc

A weight loss mistake everybody makes at some point in their life#greenscreen

But, Blake does point out that if dropping pounds is the goal, β€œthe thing that actually matters when it comes to weight loss is calories, and they pretty much have the exact same per serving,” and Collingwood agrees. β€œCalories are king when it comes to weight loss. Calories in vs calories out is still the same basic principle.”

4. Another Example: Sweet Potatoes Vs. Russet

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

He also points out that β€œthis exact same principle goes for a ton of different foods as well,” including sweet potatoes versus russets. β€œFor some reason, sweet potatoes are idolized and seen as the superior carb source when in all reality they pretty much have the exact same amount of calories.”

Related: 7 Proven Strength Training Exercises to Get You Fit, by 15x Ironman Jennifer Rulon

5. Russet Are High in Antioxidants While Sweet Potatoes Are high in Beta Carotene

Sweet,Potato,Shutterstock

Collingwood agrees that sweet potatoes are another great example. β€œRusset potatoes actually have a very high antioxidant value, which most people don’t realize because they assume β€˜white’ means no value,” she adds. While sweet potatoes are high in beta carotene, white potatoes have other antioxidants that are also beneficial. β€œMost people don’t eat the skin of sweet potatoes versus white potatoes and the skin contains a good amount of fiber, which can help keep you more full,” she says. β€œThe trick with all potatoes (sweet or white) is to make sure you don’t add a lot of fat in cooking (frying them, loads of butter, etc).”

6. He Uses All Natural Peanut Butter Vs. Regular Peanut Butter as Another Example

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Another example? All natural peanut butter. β€œLook on the back of the label,” he instructs, pointing out that it has β€œthe exact same amount of calories as the full fat, full sugar counterparts.”

7. They Have the Same Amount of Calories, But Natural Peanut Butter Has Less Additives, RDN Says

Woman,Spreading,Peanut,Butter,On,Slice,Of,Bread,toast,breakfast,lunchShutterstock

From a calorie perspective the natural peanut butter is not much different than processed PB, agrees Collingwood. β€œThe difference comes in with the addition of salt, sugar, and fully hydrogenated oils to the processed peanut butter but it is still 90% peanuts otherwise it cannot be called peanut butter.”

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

8. Bottom Line? Read the Label, Says Blake

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

β€œIn my opinion, the best thing you can do for weight loss is, when you're at a grocery store, just turn the box around and read the label of whatever you're buying. I know you may be self-conscious about looking at every single food label, but I promise it's worth it when you're eating a delicious, tasty diet, and everyone else is still fat,” he concludes.

9. Also, Pay Attention to Portion Size, Says RDN

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Collingwood adds that you also need to pay attention to the serving size when you read a label. β€œWhen you are eating multiple portions of food, that is where it adds up,” she says.

πŸ’ͺπŸ”₯Body Booster: If you are trying to lose weight, white rice is just as good of an option as brown rice.

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Nutrition & Diet

#1 Weight Loss Food Mistake You Are Making

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Leah Groth
By Leah GrothMay 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“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.

Blake Sanburg, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers. Many of his videos go viral for a good reason: He shares helpful information about how he lost 23 pounds in two months. In one of his recent videos, he revealed one of the biggest mistakes people make while trying to lose weight, and it might surprise you because he uses one of the trendiest breakfasts of the decade as an example.

1. Stop Idolizing Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Blake claims that the β€œidolized avocado toast” is a β€œtop tier example” of how β€œeating for health is not the same as eating for weight loss.” While avocado toast boasts many healthy benefits, as it is loaded with healthy fats β€” it can promote heart health, reduce risk of macular degeneration, and help your body absorb vitamins, according to our sister site Eat This, Not That! β€” it also comes with 330 calories, he says, while the β€œdemonized” Nutella toast only has 204.

2. He Doesn't Think It Will "Fill You up More"

@thenutritionnarc

Eating for health is not the same as eating for weight loss

β€œI don't care how much healthy food you're eating, if you're not in a calorie deficit, you're not going to lose weight,” he points out. β€œI have seen people gain weight and get obese off of eating stuff like this. It is a rare case, but it is completely possible,” he continues. While he predicts that commenters will try and say that avocado toast will β€œfill you up more” and β€œmake you more satiated,” he doesn’t believe that is the case.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

3. Studies Confirm: You Need a Caloric Deficit to Lose Weight

Woman,Calorie,Counter,Application,On,Her,Smartphone,count,counting,kcal,food, dietShutterstock

There are a few studies, including a 2019 study in Nutrients, finding that daily avocado consumption can prevent weight gain, and a 2021 study in the Journal of Nutrition that may help to reduce visceral fat among females. However, Blake is correct that weight loss comes down to an equation of calories in versus calories out.

4. Sometimes, Pizza May Be Better Than Pasta and Salad

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

His second example is a salad and pasta at 1,250 calories compared to an entire margarita pizza at 807. β€œThis is exactly why when you go out to eat, I always preach to get something you're going to enjoy,” he says. β€œIf the calories aren't listed on the menu, you're taking a shot in the dark anyway, so might as well get something you enjoy. Everyone needs a mental break every once in a while, and I think going out to eat is the perfect opportunity for that.”

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

5. Lose Weight Your Way

Woman,,Balance,Weight,Scale,health,scalesShutterstock

β€œAnother thing to keep in mind is that the healthiest thing you could possibly do if you're overweight is to lose weight no matter how you do that,” he also claims, referencing β€œthat dude who ate Twinkies” and junk food and β€œimproved all his health markers just because he'd lost weight,” he says. β€œOf course, that's not the ideal way to do things, but if it's between eating Nutella toast or staying the same obese weight, Nutella toast is the winner.”

πŸ’ͺπŸ”₯Body Booster: One serving of avocado toast boasts more calories than toast slathered in Nutella chocolate hazelnut spread.

Nutrition & Diet

#1 Dumbest Thing You Can Do to Lose Weight, Says Nutrition Expert (He Did It Too)

A woman with a measuring tape in her hands.
Shutterstock
Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“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.

You might be making a huge dietary mistake, without even knowing it. Blake, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers, who lost 23 pounds in two months. He regularly shares videos offering insight into exactly how he did it and also reveals many of the mistakes he made – including one that the majority of us are guilty of β€” so you don’t have to. β€œThis is probably the dumbest thing you can do when you're trying to lose weight,” he starts off by saying in a viral video, admitting that he β€œdid it too.”

1. White Rice Is Just As Good As Brown Rice for Weight Loss, He Says

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.Shutterstock

According to Blake, a big mistake that many people make when they are trying to lose weight, is opting for brown rice over white. β€œWhen I was younger, a lot more naive and going from a bulk to a cutting phase, I subbed out my white rice for brown rice because everyone knows brown rice is the gold standard, the best possible thing for weight loss,” he says. β€œBut if we actually take a look at the composition of each of them, there is little to no difference between them.”

Related: Woman Wows After Losing 30 Pounds in 3 Months By Eating Lunchables

2. RDN Agrees, But Points Out That Brown Rice Is a Whole Grain

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

β€œHe is correct,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. β€œIn terms of calories, there is very little difference between white and brown rice. Calories, carbs, and protein are all about the same. However, she notes that brown rice has slightly more fiber at 1.6 grams per serving versus 0.4 grams per serving in white rice. β€œBrown rice is considered to be a whole grain, whereas white rice is a refined grain. White rice has a higher glycemic index meaning that it raises blood sugar more quickly than brown rice,” she says.

3. They Do Have the Same Calories, However

@thenutritionnarc

A weight loss mistake everybody makes at some point in their life#greenscreen

But, Blake does point out that if dropping pounds is the goal, β€œthe thing that actually matters when it comes to weight loss is calories, and they pretty much have the exact same per serving,” and Collingwood agrees. β€œCalories are king when it comes to weight loss. Calories in vs calories out is still the same basic principle.”

4. Another Example: Sweet Potatoes Vs. Russet

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

He also points out that β€œthis exact same principle goes for a ton of different foods as well,” including sweet potatoes versus russets. β€œFor some reason, sweet potatoes are idolized and seen as the superior carb source when in all reality they pretty much have the exact same amount of calories.”

Related: 7 Proven Strength Training Exercises to Get You Fit, by 15x Ironman Jennifer Rulon

5. Russet Are High in Antioxidants While Sweet Potatoes Are high in Beta Carotene

Sweet,Potato,Shutterstock

Collingwood agrees that sweet potatoes are another great example. β€œRusset potatoes actually have a very high antioxidant value, which most people don’t realize because they assume β€˜white’ means no value,” she adds. While sweet potatoes are high in beta carotene, white potatoes have other antioxidants that are also beneficial. β€œMost people don’t eat the skin of sweet potatoes versus white potatoes and the skin contains a good amount of fiber, which can help keep you more full,” she says. β€œThe trick with all potatoes (sweet or white) is to make sure you don’t add a lot of fat in cooking (frying them, loads of butter, etc).”

6. He Uses All Natural Peanut Butter Vs. Regular Peanut Butter as Another Example

Creamy,Smooth,Peanut,Butter,In,Jar,Shutterstock

Another example? All natural peanut butter. β€œLook on the back of the label,” he instructs, pointing out that it has β€œthe exact same amount of calories as the full fat, full sugar counterparts.”

7. They Have the Same Amount of Calories, But Natural Peanut Butter Has Less Additives, RDN Says

Woman,Spreading,Peanut,Butter,On,Slice,Of,Bread,toast,breakfast,lunchShutterstock

From a calorie perspective the natural peanut butter is not much different than processed PB, agrees Collingwood. β€œThe difference comes in with the addition of salt, sugar, and fully hydrogenated oils to the processed peanut butter but it is still 90% peanuts otherwise it cannot be called peanut butter.”

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

8. Bottom Line? Read the Label, Says Blake

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

β€œIn my opinion, the best thing you can do for weight loss is, when you're at a grocery store, just turn the box around and read the label of whatever you're buying. I know you may be self-conscious about looking at every single food label, but I promise it's worth it when you're eating a delicious, tasty diet, and everyone else is still fat,” he concludes.

9. Also, Pay Attention to Portion Size, Says RDN

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

Collingwood adds that you also need to pay attention to the serving size when you read a label. β€œWhen you are eating multiple portions of food, that is where it adds up,” she says.

πŸ’ͺπŸ”₯Body Booster: If you are trying to lose weight, white rice is just as good of an option as brown rice.

Nutrition & Diet

10 Worst Weight Loss Mistakes Experts Say You Could Make

Leah Groth
By Leah GrothJun 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“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.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.

1. Going Overboard with Calorie Counting

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. β€œCounting every calorie of every piece of food,” is one of the mistakes she made. β€œIt became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. β€œI had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show β€œand still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. β€œI was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t β€˜pump u’ for the show,” he continues. β€œMy body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the β€˜bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. β€œWhen I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

Young woman label on pasta package while shopping food in supermarket.Shutterstock

Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. β€œWe were mesmerized by the lo-cal labeling on a package,” she says. β€œUnfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

Young woman putting goods on counter in supermarketShutterstock

Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume β€œtoo many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, β€œthose carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

point of view - closeup feet for asian woman measure weight on scaleShutterstock

Weighing oneself every single day is another mistake, says Sheppard. β€œIt can be discouraging,” she explains. β€œTry to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

If a diet seems too good to be true, it probably is. β€œThe all-time worst” mistake people make is going on crash diets. Why? You might β€œlose weight at the moment” but you will β€œgain it back with a few extra pounds,” says Yrizarry-Lang. β€œThis slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

Exhausted man resting after joggingShutterstock

One of the biggest mistakes people make is β€œthinking more exercise will cause them to lose weight,” says Sheppard. β€œ80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to β€œGet Thin Fast” Scams

Lots of colorful pills and capsules for different symptoms. Selective focus, noise. Concept of health and medicineShutterstock

Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. β€œDo not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Remember that your fitness journey is your own and β€œcomparing yourself to other people” will β€œonly add to your stress and discouragement,” says Sheppard. β€œWe are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

πŸ’ͺπŸ”₯Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Fitness & Workouts

10 Safe Weight Loss Tips from Fitness Guru Jillian Michaels to Shed Pounds Fast

Jillian Michaels
Copyright Jillian Michaels/YouTube
Leah Groth
By Leah GrothSep 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“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.

Can you lose weight fast and keep it off? Yes, says one top health and fitness expert. Jillian Michaels is a fitness expert and star of The Biggest Loser. In a recent video, she reveals that it is possible to lose weight fast. At the start of the clip, Michaels points out that β€œnobody ever” says, β€œI want to lose weight slowly.” And there’s nothing wrong with that. β€œThere's a lot of conflicting information about whether it's safe, whether you lose weight too quickly, and whether you will have loose skin. And so here's the deal. You can lose weight quickly, and you can lose weight quickly, safely, depending on how you lose it,” she maintains.

Most People Go About Rapid Weight Loss the Wrong Way

According to Michaels, most people go about rapid weight loss the wrong way. β€œTo lose weight, we have to create a calorie deficit. You've gotta eat less food than your body is burning in a day,” she points out, noting that a pound β€œis about 3,500 calories,” so if you wanted to lose two pounds a week, you would need to burn a thousand extra calories a day. β€œThis is where diets get dangerous,” she says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Starving Yourself Throws Off Your Hormones

She explains that when people diet and do β€œthings like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. β€œThere's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. β€œWhen you starve the body, you're telling your body, β€˜Oh my god, food is really scarce’” which then shifts your hormone balance, β€œto store more fat and I'm going to cannibalize my own healthy tissue because I need fat to insulate my vital organs,” she says.

It β€œMesses Up” Your Metabolism

β€œThe bottom line is it messes up your metabolism, and when you start eating normally again, if you even go back to normal, because a lot of times with these dramatic diets, there's a huge pendulum swing the other way, you've now damaged your metabolism,” she says. β€œYou're going to put the weight you lost on and then some.” This is yo-yo dieting. β€œPlus, when we starve ourselves, we've lost lean tissue, lean body mass, which also compromises your metabolism. So it's this really dangerous, bad cycle.”

You Also Won’t Be Able to Exercise

β€œPlus, how much are you really going to lose? So what are you going to run on 500 calories a day? Well, you're certainly not exercising on 500 calories a day. I mean, and even if you were, what did you burn? 2,000 calories a day?” she points out. This might help you lose three pounds a week, but you will β€œstarve your body and do a ton of damage. Like you can't starve the weight off. It's just not possible,” she says.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

If You Want to Lose Weight Rapidly, You Need to Exercise

The answer to losing weight fast, according to Michaels? β€œRapid weight loss comes from exercise,” she says. β€œIf you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger, okay? If you're trying to lose weight, it's like 80% exercise because you can't starve it off,” she says. β€œIt requires more energy to move your body, period,” she adds, noting that β€œcertain fitness techniques” are better than others for energy. They include HIIT, plyometrics, free weights, and metabolic circuits.

Women Should Never Drop Below 1,200 Calories and Men, 1,500

β€œIf you want to lose weight quickly and safely, this is the absolute bottom line for women. Do not go below 1200 calories and you can have unlimited green vegetables. You gotta count the stuff you put on them, but you can eat unlimited greens because the reality is that you're going to get more fiber, more phytonutrients, and it almost requires as much energy for you to break down and metabolize that food than the amount of energy that's actually in the food. As a man, I never would go below, never would go below 1500 would not do it,” she says.

You Can Do 4 to 5 Hours of Higher Intensity Exercise a Week

She explains that you can do four to five hours of higher intensity training a week. β€œI don't mean four to five hours of the craziest techniques like HIIT and this and that. You can do like a good hour of resistance training in circuits with free weights, multiple muscle group exercises, squat thrusters, things of that nature. Pull ups, pushups that are going to burn more calories. You can work HIIT intervals into those sessions, four to five hours of intensity a week maximum.”

RELATED:I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio

And, the Rest of Your Exercise Should Be Lower Intensity

β€œThe rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, β€œso that you're not over training, you're not overstressing, you're not putting your body at risk of injury, you're still giving your body enough recovery time,” Michaels continues. β€œI always call that kind of low intensity cardio, the bread and butter of extreme weight loss.”

If You Want to Lose Weight Fast, Do as Much Lower Intensity Cardio As You Can

β€œIf you want to lose a lot of weight, it's a lot of that low intensity cardio, a lot of it. And that's where it's not realistic, but it is safe. It is okay,” she says. β€œThe extremes, that's where things get dangerous.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

And, Here Is the Truth About Loose Skin

As for loose skin, β€œcontrary to popular belief, it doesn't matter how quickly you lose weight. If you've got loose skin, you've got loose skin and that's it,” Michaels says. β€œThe skin is an organ. How it rebounds after weight loss has a lot of different factors and components, one of them being genetics.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Weight Loss Mistakes That Kept Me Fat

Dan_Go_danfounder11
danfounder/Instagram
Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
βœ“Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Are you trying to lose weight but aren’t sure how? Dan Go, weight loss and fitness coach and founder of High Performance, successfully lost weight and is helping other people do the same. In a recent viral video, he reveals a few faux pas you might be making that are preventing you from losing weight. β€œHere are the five weight loss mistakes that have kept me fat and how to fix them,” he says.

Losing Weight Can Be Frustrating

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

β€œLosing weight can be one of the most frustrating things that you do in your entire life. And a lot of people don't even know the hidden missteps that cause them to keep the weight on in the first place. And social media doesn't make this any easier. If you've ever been on social media, you have seen every single food on a planet being demonized in one way or the other,” he says. β€œAnd you've also had people that simplify the process of weight loss by just telling you to eat less and move more, which is as helpful as telling someone who wants to make money to just earn more and spend less.”

However, It’s Probably Because You Are Making Mistakes

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β€œThe truth about losing weight is that you don't have bad genetics, you don't have a slow metabolism, nor are you too old,” he says. β€œInstead, there are a few hidden mistakes that keep you from losing fat despite all of your hard work.”

Mistake 1: Underestimating How Much Food Is Going Into Your Body

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β€œMistake number one is underestimating how much food was going into my body,” he explains. β€œWhen I first started to lose weight, I was eating healthy, but then every time I would step on the scale, I would see the same number, and sometimes I would even see the weight scale go up. I thought my metabolism was getting slow and I was getting too old. Mind you, I was 30 years old at this time. The truth was I wasn't tracking my food properly.”

Count Your Calories

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β€œNow, one thing I need to mention is that calories are not all that matter, but they still do matter,” he says, admitting that he didn’t realize how many calories he was consuming even though he was eating healthy food. β€œNow, this doesn't mean that you have to track for the rest of your life, but you do want to get really exact about how much each food looks. And what I mean by that is, putting the raw versions of these foods on a weight scale, and you wanna be tracking it by the grams,” he says. β€œAlso, you'll be so surprised at what slips through the cracks in terms of the things that you snack on, the sauces that you use, and all other forms of just hidden calories that you're not even privy to in the first place.”

Mistake 2: Putting Too Much Emphasis on Cardio and Running

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β€œMy next mistake is something that I see a lot of people doing, which is putting too much of an emphasis on cardio,” he says. He says that he sees a lot of people running to lose weight. β€œOne of the worst ways to lose weight is being in a calorie deficit and using running or cardio as your primary means of exercise,” he says. β€œYes, you are going to lose weight, but a significant portion of that weight is gonna be muscle as well.”

Instead, Walk

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Instead, he recommends walking 10,000 steps a day. Or, if you are running, you need to supplement with strength training.

Mistake 3: Not Eating Enough Protein

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Mistake number three is not eating enough protein. He explains that when you do this, you might lose body fat and lean mass. β€œThe reality is that when you lose lean mass along with body fat, what happens as a result is your metabolism goes down.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Split Up Protein Intake Throughout the Day

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β€œProtein is the single most important macronutrient when it comes to changing your body composition when it comes to losing weight,” he notes. β€œWhen it comes to building a physique, a high protein intake reduces appetite and also balances a lot of weight-regulating hormones. Most importantly, it helps you keep, if not build, all of that hard-earned muscle. Now, in order to maintain muscle, if not build some muscle, you want to keep yourself at 0.8 to one gram per pound of body weight. And you wanna split this up between three to four meals a day. And this is gonna help you go from just losing weight to actually burning body fat.”

Mistake 4: Taking Flexible Dieting Way Too Far

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The fourth mistake is β€œtaking flexible dieting way too far,” he says. β€œIn the fitness circles, you're going to see a lot of people saying that you need to keep your diet flexible in order to make this thing sustainable. And as long as calories are kept equal, you are going to lose weight regardless of the types of foods that you put into your body.” While he agrees there are benefits, β€œit doesn't really work well for people who have legit food addictions to the point where they will eat junk food to the level of being in a food coma. It's like telling someone who has a legit food addiction towards chips that they can eat chips as part of their healthy lifestyle is like telling an alcoholic that they can have a shot at bourbon to keep things flexible.”

Set Boundaries and Rules

β€œIf there's anything that I know about addictions, I've dealt with it in my life. It's the fact that abstinence is one of the best tools when it comes to removing addiction from your life,” he admits. β€œNow, this doesn't mean that your life has to be all about just eating whole foods and single-ingredient foods and all that kind of stuff. What this means is that you should have very hard and set boundaries and rules, especially if food addiction has been an issue in your life. Being flexible is cool when it comes to your diet, but also you have to understand your limits as well, especially if you have ever dealt with any type of food addiction.”

RELATED: Top 20 Superfoods You Should Eat Every Day After Age 50

Mistake 5: Focusing Too Much on Weight Loss

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β€œNow my final mistake, my fly in the face of everything that I just talked about, which is the concept of just focusing way too much on weight loss,” he says. β€œSomething I realized on my journey to get lean is the fact that I had no control over what the scale told me every single day that I stepped on it. I had no control over my inches. I had no control over these outcomes. The only thing I did have control over was the foods that I was putting into my mouth, the exercises that I was doing, the information that I was taking in to get myself to this place that I needed to be.”

Instead, Focus on Your Healthy Lifestyle

β€œSomething I realized is that the more you obsess about outcomes, the more you invite anxiety into your life. And this is because you're trying to control something that you just don't have any control over. My biggest win when it came to this whole getting in shape process was letting go of even trying to lose weight in the first place and putting the focus on the person that I was becoming and the lifestyle that I was creating,” he admits. β€œSo that weight loss or getting lean or burning body fat was just a byproduct of my behaviors and actions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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βœ“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? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who β€œloves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. β€œThese tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. β€œMake protein your best friend,” she writes. β€œNot only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. β€œUtilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. β€œStop underestimating how important sleep is. Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio β€œas a tool instead of solely doing cardio,” she explains. β€œWeight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Consume Whole Foods

Next, prioritize whole foods. β€œ200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take It One Day at a Time

Her last tip to simplify weight loss? β€œOne day at a time,” she suggests. β€œIf you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Smartnews Feed

Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
βœ“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 fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally β€œcracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. β€œHow to become unrecognizable in the next 6 months,” she writes across the video. β€œI started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. β€œDrink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. β€œ10,000 Steps per day & lifting,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Amp Up Your Protein Intake

Also, amp up your protein intake. β€œIncrease your protein intake to (30 to 40g per meal),” she suggests. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. β€œCut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. β€œWalk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to β€œadd in natural herbs that not only heal your gut but help balance your cortisol,” she writes. β€œWhen I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

Mom Lost 60 Pounds and Shares 6 Bits of β€œBrutal Honesty”

theemilychristensen
Copyright theemilychristensen/Instagram
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
βœ“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 curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. β€œSome brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. β€œWhen you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? β€œBeing skinny doesn’t mean you’re healthy,” she says. β€œWhen I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. β€œThere are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. β€œBefore I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? β€œNo one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. β€œBeing skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but β€˜skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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