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

#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.
See Full Bio
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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 — so you don’t have to. “This 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 “did 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. “When 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. “But 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

“He is correct,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “In 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. “Brown 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, “the 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. “Calories 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 “this exact same principle goes for a ton of different foods as well,” including sweet potatoes versus russets. “For 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. “Russet potatoes actually have a very high antioxidant value, which most people don’t realize because they assume ‘white’ means no value,” she adds. While sweet potatoes are high in beta carotene, white potatoes have other antioxidants that are also beneficial. “Most 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. “The 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. “Look on the back of the label,” he instructs, pointing out that it has “the 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. “The 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

“In 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. “When you are eating multiple portions of food, that is where it adds up,” she says.

💪🔥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
✓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 “idolized avocado toast” is a “top tier example” of how “eating 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 — 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! — it also comes with 330 calories, he says, while the “demonized” 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

“I 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. “I 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 “fill you up more” and “make 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. “This is exactly why when you go out to eat, I always preach to get something you're going to enjoy,” he says. “If 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

“Another 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 “that dude who ate Twinkies” and junk food and “improved all his health markers just because he'd lost weight,” he says. “Of 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.”

💪🔥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
✓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 — so you don’t have to. “This 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 “did 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. “When 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. “But 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

“He is correct,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “In 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. “Brown 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, “the 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. “Calories 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 “this exact same principle goes for a ton of different foods as well,” including sweet potatoes versus russets. “For 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. “Russet potatoes actually have a very high antioxidant value, which most people don’t realize because they assume ‘white’ means no value,” she adds. While sweet potatoes are high in beta carotene, white potatoes have other antioxidants that are also beneficial. “Most 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. “The 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. “Look on the back of the label,” he instructs, pointing out that it has “the 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. “The 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

“In 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. “When you are eating multiple portions of food, that is where it adds up,” she says.

💪🔥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
✓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. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It 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. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I 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 ‘pump u’ for the show,” he continues. “My 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 ‘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. “When 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. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, 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 “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those 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. “It can be discouraging,” she explains. “Try 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. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This 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 “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get 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. “Do 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 “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥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
✓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 “nobody ever” says, “I want to lose weight slowly.” And there’s nothing wrong with that. “There'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. “To 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 “is 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. “This 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 “things like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. “There's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. “When you starve the body, you're telling your body, ‘Oh my god, food is really scarce’” which then shifts your hormone balance, “to 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 “Messes Up” Your Metabolism

“The 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. “You're going to put the weight you lost on and then some.” This is yo-yo dieting. “Plus, 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

“Plus, 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 “starve 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? “Rapid weight loss comes from exercise,” she says. “If 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. “It requires more energy to move your body, period,” she adds, noting that “certain 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

“If 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. “I 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

“The rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, “so 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. “I 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

“If 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. “The 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, “contrary 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. “The 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
✓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. “Here 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

“Losing 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. “And 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

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“The 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. “Instead, 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

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

“Mistake number one is underestimating how much food was going into my body,” he explains. “When 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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“Now, 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. “Now, 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. “Also, 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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“My 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. “One 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. “Yes, 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. “The reality is that when you lose lean mass along with body fat, what happens as a result is your metabolism goes down.”

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Split Up Protein Intake Throughout the Day

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“Protein is the single most important macronutrient when it comes to changing your body composition when it comes to losing weight,” he notes. “When 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 “taking flexible dieting way too far,” he says. “In 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, “it 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

“If 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. “Now, 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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“Now 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. “Something 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

“Something 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. “So 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.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

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Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

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The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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

Write Down Your Thoughts Before Bed

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Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

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I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

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My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

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Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

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Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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

Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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