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I'm a Nutritionist and This Is the One Habit Worth Adopting to Transform Your Body

It's a major game-changer.

Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 15, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
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FACT CHECKED BY Christopher Roback
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Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptSep 15, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

As a personal trainer with over ten years of experience and a registered dietitian nutritionist for nearly two, I’ve had thousands of weight loss conversations, and one undeniable truth has emerged: there’s no universal diet or workout plan that guarantees success. However, one habit consistently drives long-term results—tracking your progress. Whether it’s through food journaling, logging workouts, or taking progress photos, documenting your journey provides invaluable clarity and accountability, making all the difference in achieving lasting success.

There Are 5 Fundamental Pillars of Weight Loss Success

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In my experience, weight loss conversations always come back to five fundamental pillars: awareness, accountability, pattern recognition, celebrating wins, and consistency. Tracking brings all these elements together, creating a powerful synergy between diet, exercise, sleep, and stress management. While many clients are initially resistant to the idea of journaling or logging their habits, those who stick with it often realize how transformative it can be. They begin to see how small choices add up to meaningful change and understand that progress isn’t always linear—but it’s always happening. It’s about having a full picture and trusting that every effort, no matter how small, counts.

Increases Awareness

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Many people underestimate how much they eat or overestimate their physical activity. Tracking provides a clear, unbiased picture of your habits and highlights areas for improvement, helping you stay on top of your goals.

Builds Accountability

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Whether you’re logging calories, workouts, or journaling daily activities, writing things down forces accountability. A 2019 study published in Obesity showed that participants who tracked their progress—even through simple smartphone apps—had higher adherence to their weight loss plans.

Identifies Patterns

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Tracking helps you recognize patterns in eating, exercise, and emotional states. You may find that certain foods make you sluggish or that poor sleep affects your workout consistency. This insight allows you to make smarter adjustments to your routine.

Celebrates Wins

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It’s easy to overlook small victories in a weight loss journey. Tracking helps you acknowledge every step forward—whether it’s losing half a pound or hitting a fitness milestone. These small celebrations fuel your motivation and keep you engaged.

Consistency

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The secret to any successful weight loss journey is consistency. It’s not about perfection but about showing up regularly—even when progress feels slow. By tracking your meals, workouts, or sleep habits, you build momentum over time. Small, consistent actions compound into lasting results.

They Will Help You Stay on Course

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By focusing on these five pillars (which can be done by tracking—the simplest a habit tracker), tracking becomes not just a tool but a guiding force in your weight loss journey, helping you stay the course and reach your long-term goals.

Why This Really Matters?

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If you are still not convinced, here's how the little things you overlook can sabotage your weight loss goals. Even seemingly insignificant choices, when left untracked, can accumulate and make a major difference in your progress.

1. Food Intake

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If You Don’t Track It: You may not realize that an extra handful of nuts, a few bites of your kids' leftovers, or an extra tablespoon of salad dressing can add up to hundreds of unaccounted-for calories. These small additions can push you over your calorie limit without you noticing, slowing down your weight loss.

Why It Matters: Tracking what you eat brings awareness to your calorie consumption and helps ensure you’re staying within your deficit goals. Most people underestimate how much they eat, leading to overeating.

How to Start: Use a food diary app (e.g., MyFitnessPal) or a notebook to log everything you eat, including snacks and drinks.

Measure portion sizes using cups, spoons, or a food scale for accuracy.

Pro Tip: Don’t skip logging indulgent meals; the goal is awareness, not perfection. Add a section for emotions or stress that might accompany certain food choices.

Common Issue/Complaint: "I don’t have time to log everything."

How to Overcome: Pre-plan meals or use shortcuts like scanning barcodes in apps. Track once a day rather than after every meal.

2. Water Intake

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If You Don’t Track It: Many people confuse thirst with hunger, leading to unnecessary snacking. Not drinking enough water can also affect your metabolism, digestion, and energy levels, making it harder to stay on track with your weight loss.

Why It Matters: Hydration supports digestion, reduces cravings, and promotes a sense of fullness, preventing overeating. Proper water intake is crucial for your overall health and weight loss success.

How to Start: Track daily water intake and aim for at least 8 cups (64 oz), adjusting based on activity levels.

Pro Tip: Carry a refillable water bottle to make it easy to drink throughout the day.

Common Issue/Complaint: "I forget to drink enough water."

How to Overcome: Set reminders on your phone or use apps that prompt you to drink water at regular intervals.

3. Hunger and Fullness Cues

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If You Don’t Track It: You might find yourself eating out of boredom, stress, or habit rather than actual hunger. Over time, this can result in consuming far more calories than you need.

Why It Matters: Learning to recognize hunger and fullness cues helps prevent overeating and promotes mindful eating. Understanding when you're truly hungry versus eating out of boredom or stress can make a significant difference in your progress.

How to Start: Before and after each meal, rate your hunger and fullness on a scale of 1-10.

Reflect on why you’re eating—are you truly hungry, or is it driven by emotion or habit?

Pro Tip: Eat slowly and without distractions to help you tune into your body’s hunger signals.

Common Issue/Complaint: "I don’t know when I’m full."

How to Overcome: Practice portion control by starting with smaller servings and reassessing your fullness halfway through the meal.

4. Exercise and Activity Levels

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If You Don’t Track It: You might overestimate how much you're exercising, leading to a false sense of accomplishment. This could mean you’re not burning as many calories as you think, and weight loss may stall.

Why It Matters: Tracking workouts helps you balance diet with physical activity. It also allows you to monitor improvements and avoid plateaus. Logging the type, duration, and intensity of exercise provides a complete picture of your efforts.

How to Start: Use a fitness app or a journal to log each workout: duration, type (cardio, strength), intensity (moderate, high), and how you felt during/after.

Track daily steps with a pedometer or smartphone—aim for at least 7,500 to 10,000 steps per day.

Pro Tip: Include rest and recovery days in your log to ensure you’re not overworking your body, which can slow progress.

Common Issue/Complaint: "I only have time for cardio."

How to Overcome: Even quick strength training circuits (e.g., 15-20 minutes) can make a big difference. Incorporate bodyweight exercises at home.

5. Steps

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If You Don’t Track It: It’s easy to think you’re moving enough throughout the day, but sitting for long periods can slow your metabolism and reduce calorie burn. Without tracking, you may not notice how sedentary your days actually are.

Why It Matters: Tracking daily steps helps ensure you're moving enough throughout the day. Regular movement supports your metabolism and overall caloric burn.

How to Start: Use a pedometer, fitness tracker, or smartphone app to track daily steps—aim for 7,500 to 10,000 steps per day.

Pro Tip: Incorporate more steps by taking the stairs, parking farther away, or going for short walks during breaks.

Common Issue/Complaint: "I sit all day and can’t hit my step goal."

How to Overcome: Break up long periods of sitting by setting hourly reminders to get up and walk around for a few minutes.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

6. Sleep Quality and Duration

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If You Don’t Track It: Lack of sleep increases hunger hormones, which can lead to overeating, cravings for unhealthy foods, and lower energy levels for exercise. If you're not tracking your sleep, you may not connect poor sleep to weight gain.

Why It Matters: Sleep directly affects hunger hormones, making it harder to control cravings when you’re sleep-deprived. Tracking sleep helps you identify patterns that might interfere with your progress, such as late-night snacking or lack of energy for workouts.

How to Start:

  • Use a sleep tracker (e.g., Fitbit or a sleep app) to log total hours of sleep and interruptions.
  • Aim for 7-9 hours of quality sleep each night.
  • Note how your energy levels or hunger vary based on sleep.

Pro Tip: Establish a consistent sleep routine—go to bed and wake up at the same time every day, even on weekends, to improve sleep quality.

Common Issue/Complaint: "I can’t fall asleep early enough."

How to Overcome: Create a wind-down routine that includes turning off electronics 30 minutes before bed and avoiding caffeine in the late afternoon.

7. Stress/Mood Journal

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If You Don’t Track It: Unmanaged stress can lead to emotional eating, skipped workouts, or disrupted sleep, all of which negatively impact weight loss. Without tracking your stress and emotions, you may not see the connection between stress and poor choices.

Why It Matters: Stress can trigger emotional eating, disrupt sleep, and sap motivation to exercise. Tracking your stress levels throughout the day helps you understand how stress affects your eating habits and exercise performance, allowing you to manage it better.

How to Start: Track stress levels (1-10 scale) throughout the day and note any emotional triggers (e.g., stress eating, cravings).

Reflect on how stress affects your motivation for exercise or food choices.

Pro Tip: Pair your mood tracker with mindfulness techniques like deep breathing or meditation for stress management.

Common Issue/Complaint: "I don’t have time to manage stress."

How to Overcome: Start with 5-minute breathing exercises or short mindfulness sessions. Build in stress relief like walking or stretching into your routine.

RELATED:I Lost 20 Pounds in 4 Months And Here’s What I Eat in a Day

8. Progress Photos

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If You Don’t Track It: The scale might not move for weeks, which can be discouraging. Without photos, you miss the physical changes—like muscle gain or fat loss—that don’t show up on the scale.

Why It Matters: The scale doesn’t always tell the full story of your weight loss journey. Progress photos provide a visual way to see changes in your body composition, including muscle gain and fat loss, even when the number on the scale stays the same.

How to Start: Take photos every 2-4 weeks in the same outfit, same location, and at the same time of day for consistency.

Capture front, side, and back views to fully track your progress.

Pro Tips: Take front, back, and side photos every week, at the same time of day and in the same outfit. Use good lighting and consistent backgrounds to ensure accurate comparisons.

Common Issue/Complaint: "I don’t like taking photos of myself."

How to Overcome: Focus on the long-term transformation. Seeing even small visual changes can boost your motivation and keep you consistent.

Solution: Habit Tracker

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Solution: Habit Tracker

Consistency is key in any weight loss journey. Using a habit tracker combines all of the above aspects into one simple tool, helping you stay on top of your daily actions. It allows you to easily monitor habits like drinking water, walking, eating meals, or even managing stress.

How to Start: Choose 3-5 daily habits to track (e.g., drink 8 cups of water, walk 30 minutes, log food intake).

Use a simple bullet journal, app, or printable chart to check off your habits each day.

Pro Tip: Keep it simple—don’t aim for perfection. Missing a day or two won’t derail your progress as long as you get back on track.

Common Issue/Complaint: "I can’t remember to track everything."

How to Overcome: Set daily reminders on your phone or create visual cues (e.g., sticky notes) around your house to prompt habit tracking.

Should You Track Weight and Measurements?

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Tracking weight and measurements can be both helpful and discouraging, depending on how it's approached. While body fat tests like DEXA scans are the most accurate, they’re not always accessible. Self-measurements can be tricky too—especially when trying to measure consistently on your own. If you're tracking any measurements, focus on waist circumference using your belly button as a center point.

Why Track Weight?

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Research shows that regular weight tracking can help with weight loss by keeping you aware of trends over time. However, it’s important not to fixate on daily fluctuations, which can lead to frustration. If you feel comfortable with it, tracking weight along with progress photos can be a powerful combination.

If You’re Going to Track Weight, Keep These Tips in Mind

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  • Weigh yourself at the same time of day for consistency.
  • Avoid getting discouraged by small fluctuations; focus on the long-term trends.
  • Pair weight tracking with progress photos (taken weekly) to better see how your body is transforming.
  • By focusing on some or all of these essential tracking areas, you’ll build a foundation for consistent progress and long-term transformation. Lastly, please consult with your doctor or a dietitian before making any significant changes to your diet or fitness plan.

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

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More For You

Nutrition & Diet

She Lost 15 Pounds and Found True Health By Changing These 3 Simple Habits

Hannah_Adkins22
Copyright hannahrosieadkins/Instagram
Leah Groth
By Leah GrothNov 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:
✓Evidence-Based

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

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

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

Are you struggling to lose weight? Hannah Adkins is a social media influencer who lost 15 pounds and became the healthiest and happiest version of herself. She starts by sharing a before-and-after transformation photo. “I guess you're probably thinking, okay, cool, you've lost a little weight, and you've gained some muscle definition, which is true. But let me tell you, my mindset changed, and so did my energy levels, clear skin, and happiness. That's the real glow-up. It's so good. So what changed? Well, the truth is lots,” she said, going on to explain in detail “what changed, why it changed, and how it can help you too.”

There Is More to Diet Than Just Counting Macros

“Number one, there is more in your food than carbs, fat, and protein, aka, your macros, such a buzzword when it comes to talking about the gym, diet, exercise, weight loss, and muscle gain. All anybody seems to talk about is your macros,” she claims in the video. She explains that in the past, she followed the “if it fits your macros” type of approach to diet. “I can't tell you how simplistic and problematic that approach is in my opinion.”

You Need to Educate Yourself About Nutrition

The problem is “you could eat a diet of almost entirely processed foods and still fulfill your macronutrient goals,” she says, noting that it is “so far from a healthy, holistic, balanced approach. I think a lot of people, including me, used to think I was having a balanced diet because I got a good split of carbs, protein, and fats. There was just so much more to it than that. So honestly, my first and biggest piece of advice is, please educate yourself on the topic of nutrition,” she says. “Read books by experts, listen to podcasts, watch Ted Talks. There are so many ways. Watch YouTube videos by these experts.”

She Recommends These Books

One of her favorites is How Not to Diet. “Basically, it is a book all about nutrition and explaining why following a more heavily plant-based diet is kind of the way forward and all of the reasons for that.” She also recommends a book called Gut, “which is all about your gut health and how important that is and how much that affects so many areas of your life. Not just how you look and how you feel, but also mentally, it can affect you in so many ways.”

Next, There Isn’t a “One Size Fits All” Approach to Exercise

“My second point is about moving your body. So exercise, I know I'm not the first person to say this, but I cannot stress enough how much there is not a one-size-fits-all all approach to exercise,” she says. “You don't need to be doing HIIT five times a week. You don't need a heavy-weight training split six days a week. You don't need to do hot yoga or running, or there's no prescribed way of doing exercise that is more effective or better than another. You need to find the type of exercise that A: you enjoy and B: is sustainable for you.”

She Used to Wear Herself Out Weight Training

She explains that she had done heavy weight training at the gym for years but “literally just burnt out, and I got to the point where I resented the gym. I hated going. I had massive guilt if I wasn't going.” She admits it was a “toxic way” of approaching exercise. She then started “experimenting with home workouts,” going on long walks and runs. “I slowly but surely realized that my body really wasn't changing that much. Actually, I now look forward to working out. It's something that I don't dread. It is something that I see as showing gratitude to my body. She feels better when she is doing “multiple different types of exercise in a week.”

Now She Mixes Up Her Workouts

“At the moment, my two preferred types of exercise are going for really long walks and doing kind of slow, gentle Pilates-type movement. But basically, you do not need to do the same thing week in or week out to see results. You can wake up in the morning and think about what I felt like today. Some days that might be a walk. Some days that might be super high-intensity training. Some days, it might be gentle yoga. Some days, it might be nothing at all. And honestly, as long as you are keeping your body moving most days of the week, you're not gonna, you're not gonna go wrong.”

Avoid “Diet” Foods

“My next point, I want to talk about substitutes,” she says. “I personally don't buy anything that's labeled low fat, light, diet. The reason is because nine times out of 10, the chemicals that they have added into that food so that it still tastes good without the sugar or without the fat are doing you so much more harm than the sugar or the fat.”

Instead, Substitute with Healthier, Nutritious Options

Her “kind of substitutes” are lentil pasta, pea pasta, chickpea pasta instead of white pasta, rye bread instead of white bread, and dark chocolate in replacement of dairy milk. They're my kind of substitutes, and they're the kind of substitutes that I would recommend.” She tries to make healthier choices 80 percent of the time. “The reason for that being is purely and simply because the nutritional value and the micronutrients in those substitutes are far better than in the kind of more processed alternatives. So, when it comes to substitutes, do I believe in them? Yes. Do I believe in diet things, light things, or half-fat things? Nine times out of 10, they're probably doing you more harm than good, in my opinion.”

Learn How to Cook

“Let's talk about homecooked meals,” she says about her next point, admitting she is “not the best or the most enthusiastic cook” because of the effort and feeling like she isn’t very good at it. “One of the best, best, best things that I've done is take more time to try and learn new recipes and basically just teach myself to cook, and I've literally just done this through buying recipe books.”

That Way, You Will Know What Is in Your Food

“The reason why learning to cook is so, so key is because eating home home-cooked food is always gonna be the best option if you are looking to manage your weight in some way or achieve some kind of goal. The reason for that being is that you actually know what is in your food,” she says. “When you eat out, you have no idea what they've added to that food to try and boost the flavor.”

Shift Your Mindset

“The final thing, but genuinely probably one of the most game-changing things that I'm going to say is, please don't underestimate how important shifting your mindset and your mental wellbeing is. I've said this before in another video, but you cannot hate yourself healthy,” she says. “Being truly grateful to my body for everything that it does to me on a day-to-day basis, everything that I'm able to do because I have a healthy body is genuinely almost my soul motivation these days to eat really healthy nutritious food and to move my body each day.”

RELATED:Trainer Says This 30-Minute “Fat-Burning Walk” Works Better Than Running

Listen to Your Body

“What we put into our bodies and how we choose to move or not move our bodies on a daily basis has such an enormous, enormous impact on that, in line with this, one thing that I really, really want to impress upon you is please listen to your body. Our bodies are so complex and so amazing, and they have evolved over thousands and thousands and probably millions,” she says. “If you're hungry, please eat that. Is your body telling you that you need fuel to be able to go about your day and carry on and live a healthy, full life? If every single time you eat a meal, you are getting like really painful, big kind of bloating, please, rather than punishing yourself and thinking that you've just eaten too much or that you shouldn't eat certain types of food or whatever it might be, please see an expert and get their opinion because the chances are you might possibly have an intolerance or an allergy or some reason why your body is reacting in that way.”

Love Yourself

“Next time you are looking in the mirror, and you are thinking, I hate this aspect of my body, I don't like that aspect of my body, just take the time to genuinely appreciate everything that your body does for you outside of what it looks like,” she encourages. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

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Copyright nutritionwith_grace/Instagram
Leah Groth
By Leah GrothNov 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you looking for a few simple and realistic health habits that will enable you to lose weight? Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a recent viral post, she reveals some of the most helpful habits that enabled her to achieve weight loss success. “These helped me lose 20 pounds, and I will never gain it back,” she writes in the Instagram post, revealing her top 6 “simple and realistic” habits.

Focus on Volume Eating

Her first healthy habit is focusing on volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Walk 30 Minutes a Day

The second habit? Get your steps in. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

Have Healthy Snacks on Hand

Her third habit? “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Enjoy the Process

Next, “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

Nourish Your Body with Food

She also recommends looking at your diet as nourishment. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

6. Stop Drinking Your Calories

Lastly, she recommends avoiding drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that WILL cause you to lose progress.”

And, Track Macros

In another post, she recommends incorporating some other healthy habits, including macro tracking. “Start learning about what fuels your body and the quality of your food vs simply counting calories. Focus on fiber and whole foods and watch your body and energy transform. It’s not about being tedious, and it's about really learning how to look at food and what each food gives your body. You will never need a diet again!” she writes.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Lift Weights

Also, she recommends strength training. “Lift weights 3-4x a week, 30 mins/ session, following progressive overload. You don’t need to do hours, and like me, you can do it from home,” she says.

Amp Up Protein and Fiber Intake

Eat more protein, she continues. “If you want to lose weight, feel full, and change how your body looks, aim to eat 25g-30g of protein per meal and at least 100g per day.” As for fiber, it “is your secret to helping reverse insulin resistance, keep you full, anti-aging, heal your gut,” she says.

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Wake Up Earlier

Her last suggestion? Wake up earlier. “I said it. You need time for yourself. Waking up with the kids and someone asking you to get something is always hard for me. I don’t get up early because I’m tough; I do it because I need it to be a good person.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

Jenna_Collins11
Copyright jennacollinsfitness/Instagram
Leah Groth
By Leah GrothNov 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Jenna Collins is a health and fitness coach from New Zealand who specializes in health and fitness. In a new viral video, she reveals the secret to losing belly fat fast, which is broken down into 12 easy habits. “If you've ever felt like belly fat is the hardest to lose, no matter what you try, you're not alone. Belly fat is the hardest area to lose fat. However, it's definitely achievable with the right approach and a few good tips,” she says, revealing some “simple habits that you can start implementing to help reduce belly fat quicker. These aren't quick fixes because quick fixes don't exist, so please stop chasing them, but rather lifestyle changes that will have long-term benefits and will make a huge difference in helping you reach your goals,” she says.

Start with Nutrition

Nutrition is the first thing to consider. “A significant part of losing belly fat comes down to what we are putting in our bodies. I know you know this, but it's not taken seriously enough, so let's start with a few changes that will make a significant difference,” says Jenna in her post.

Reduce Refined Sugar

“One habit that you have to adopt is reducing refined sugar,” she says. “You should never have to cut this completely, but excess refined sugar can increase insulin levels, which encourages our bodies to store fat, especially around our belly. The other thing that is so sneaky about refined sugar is the amount of calories. Often, foods high in refined sugar or made up of these sugars almost entirely are very small by volume, but they pack a lot of calories. This is where it's very easy to consume more calories than your body needs on a daily basis, and those extra calories will be stored as fat. Do this every day, and you can see how quickly fat will accumulate. The longer this is ignored, the longer it's going to take to reverse and the harder it's going to be for you to do that,” she continues. She suggests that when you have sugar cravings, to opt for something “more natural, healthier” like berries or a piece of fruit. “It's a very simple switch. Yes, it's not as attractive or appealing, but it will satisfy that sweet tooth most times.” However, you don’t need to cut out sugar completely. “Definitely allow yourself the sweet things that you'll enjoy. However, keep it minimal, especially if you're on a fat loss journey. Once you've lost the fat and changed your body composition, you can afford to be a little more flexible.”

Prioritize Protein

“Another simple and necessary diet change is to prioritize protein in every meal,” she says. “Protein plays a huge role in keeping you full and satisfied, which means you're less likely to snack and overeat. Protein also helps to build, maintain, and repair muscle cells at each meal. Aim for one palm size portion of protein, things like chicken, fish, eggs, or plant-based options like tofu, beans, and lentils,” she says.

Consume More Whole Foods

The final nutrition recommendation she makes is “simply consume more whole foods on a regular basis and watch your portion size,” she says, recommending one palm serving of protein each meal, one thumb-size serving of fat, two cupped hands together of fibrous fruits and vegetables, and one palm serving of complex carbohydrates. “When you start to go above and beyond this, and it happens very easily, this is when you start to exceed your daily calories for maintenance. People really struggle with meals because we overcomplicate it for ourselves. There's no need to spend hours in the kitchen each day preparing aesthetic-looking meals. I can guarantee that fit, healthy people who eat well consistently aren't bothered about what their food looks like. They're focused on getting food as fuel to build and maintain a healthy body.”

Nutrition Should Be a Lifestyle, Not a Diet

“Nutrition is huge when it comes to losing belly fat, and the only way to do this successfully is to be consistent. You can't do it for a few weeks and revert back to old habits and complain that it doesn't work or assume that you have a hormone imbalance. It's highly likely that you are simply too impatient, and if you're honest with yourself, you're just not remaining consistent. This is a lifestyle, and it's not always easy. No one said it was, and it's not something you have to do either. You have to want to do it and be prepared to make the sacrifices and adjustments to get there. Most people are too addicted to their old habits to make an impactful change. However, I believe in you, and I know you can do this,” she says.

Understand You Can’t Spot Treat Fat

She then moves on to exercise. “First of all, you can't spot target fat loss with any particular exercise, so let's just forget about that right now. Please stop searching for belly fat-burning exercises because they don't exist,” she says. “Exercise burns calories and those calories can't be targeted from a specific area of your body. You can't do an ab workout and select calories from your belly only to burn. That's not how it works. We can target specific muscle groups with certain exercises to help tone your muscles, but if you're not burning the fat covering them, those toned muscles won't ever be revealed.”

Be Consistent With Exercise

“While exercise is important, it doesn't always have to be intense. What matters most is consistency. Back to what I mentioned earlier, you can change your body composition through exercise by building more muscle and slowly reducing body fat at the same time. You'll increase your body's ability to burn extra calories while resting, which increases your metabolism. What's great about this is it will eventually allow you to be more lenient with your diet. You often see fit, healthy people being able to consume higher-calorie foods. Well, these people have a higher resting metabolic rate than someone who lacks muscle tone and has a higher body fat percentage. They burn calories faster, therefore, they're able to consume more calories on a daily basis, and it won't affect them negatively,” she says.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

Strength Training Is the Best Workout

She maintains that strength training should be your main workout. “Prioritize weekly training. Figure out how many days per week you can work out, and in those days, I highly recommend including two to three resistance training and strength workouts. This doesn't need to be in a gym. It can be done at home with or without dumbbells. This is what I personally do.”

Sprinkle in Pilates and Cardio

“In addition to this training, it's also good to include some Pilates as well as one or two cardio focus sessions per week,” she says. “Please do not make cardio your sole focus. I know you think that it helps you burn more fat and you'll reduce your belly fat faster, but this is not the best approach. Regular resistance training will do far more for you when it comes to building lean muscle and reducing body fat over time. Our bodies benefit so much from regular physical activity, so make sure you set aside time each week and remain consistent with these short 15 to 30-minute workouts with a focus on high-intensity core strength. Overall body strength and endurance are what you want to focus on.”

Hydrate

Next, she moves on to lifestyle habits. “These may seem simple, but they have a huge impact,” she says. “ First, hydration, drink water, first thing every single morning. You need to rehydrate. Staying hydrated helps with everything from improved focus, energy levels, digestion, and even reduced bloating. I'm not going to tell you how much water you have to drink each day, but make a habit of having a water bottle with you wherever you go, and try to get at least a couple liters of water every day.”

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

Get Sleep

Another important habit is getting enough sleep. “I know this is easier said than done,” she admits. However, she points out that sleep increases cortisol, “which is a stress hormone that encourages our body to hold on to fat, especially in our belly area. If you can ideally aim for seven to eight hours of quality sleep per night.” Ways to get better sleep? “Instead of being in bed and being on your phone for longer than you realized, try and read for 30 minutes. This really helps to unwind and relax your mind. This definitely helps me fall asleep much easier. Also, if you don't need to be up watching TV and doing nothing, go to bed earlier.”

Find Ways to Destress

Lastly, she tackles stress. “We all know that stress can affect our bodies, and belly fat is no exception. When we are stressed, our bodies release cortisol, which can cause us to store fat, especially in our belly area. Managing stress doesn't need to be complicated, and I strongly believe that often, we bring unnecessary stress into our lives. We can minimize this by simply living in the moment. We worry about what's ahead, what's happening the next day, what's happening the next week, and this is just no way to live. There's no point in worrying too much about what's ahead because that actually doesn't exist yet. Even if you can just manage five minutes per day, take this time just for you. We can all manage this. No matter how busy your schedule is, whether you take this time for deep breathing, journaling, or just sitting in silence with no sound, you're going to really benefit from taking this time. Over time, these little habits add up and make a huge difference.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

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Copyright Half Size Me/YouTube
Leah Groth
By Leah GrothOct 11, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Heather Robertson is a weight loss warrior and the YouTube creator behind Half Size Me, who lost a whopping 170 pounds the “sustainable, maintainable” way. In a new video, she reveals a few key habits that helped her conquer her life-long addiction to food. She starts off the video with a quote: “People do not decide their future, they decide their habits, and their habits decide their future,” noting that it is “a hundred percent true. “I instilled five big habits into my eating, behaviors, and health behaviors that caused me to lose 170 pounds and keep it off.”

Habit 1: Meal Planning

The first habit that helped her lose weight was meal planning. “Here's the interesting thing. I meal plan every week of the year. Vacation, not vacation, holidays, not holidays. Does the meal planning look wildly different based on the fact I might be on vacation or celebrating a holiday? Sure, but do I maintain the habit of meal planning 52 weeks out of the year,” she says in the post.

“Every week, I plan my meals. Even if it says vacation, eating out, eating out, eating out. It doesn't matter because of what it is. It's the habit of meal planning.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

There Is Science Behind It

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There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Habit 2: Daily Exercise

Woman,Practicing,Warrior,Yoga,Pose,Outdoors,Over,Sunset,Sky,.Shutterstock

“My second big habit that I focus on is exercise daily,” she reveals. “It doesn't matter if the exercise is walking, yoga, strength training, some kind of cardio; it's about honoring the habit of doing exercise daily,” she says. “ I do the activity anyway, even if it's a 20-minute power walk. A great exercise is done to check.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Here Is What You Should Aim For

Fit woman fitness performing doing deadlift exercise with dumbbellShutterstock

The current Physical Activity Guidelines for Americans maintain that, at a minimum, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per day. However, most experts recommend moving your body daily, whether that is something as small as a short walk or a brief strength training session.

Habit 3: Food Journaling

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

“The third thing that I do is I journal my food every day,” Heather says. She points out that you can do this by taking photos, tracking calories, tracking macros, or tracking points. “It's really just being aware of what you're eating. And here's the thing: the method you use is not important. What is important is the personal self-awareness that it draws to your eating behaviors,” she points out.

This Way, If Your Weight Goes Up, You Can See Why and Make Changes

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“If you're somebody who's using a photo journaling app or paper pencil, if all of a sudden you were to go back two weeks ago and you notice you were eating 50% of your plate and vegetables, you were skipping snacks, now all of a sudden you're not eating any vegetables and you're eating grazing on snacks all day long, regardless of calories, regardless of points you can see your behaviors have changed,” she explains.

"So when your scale weight starts to creep up, you know why you can fix it. You know what's broken. You know what kind of got disrupted, right? But when we have no clue, when we have no idea what we're doing, whether it's with our money, with our food, of course, you're going to struggle because you can't fix what you don't know is broken. So the awareness that comes from journaling is hugely helpful.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

Habit 4: Weigh Yourself Consistently

overweight woman on scale at homeShutterstock

“The next one, number four, I weigh in consistently, whether it was a weekly weigh-in when I was going to Weight Watchers, whether it's a daily weigh-in,” she says. “I don't allow how I feel about my weight or, or what I ate the night before, to decide whether or not I step on the scale. I step on it anyway,” she says.

Don’t Allow Your “Sensitivity” to Break the Habit

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She explains that the number may fluctuate due to a variety of factors, but it’s not the number that matters. “Some days it goes up, some days it comes down. That's part of it. But, if I am allowing my sensitivity toward the scale to decide when or if I will use that habit, it's not a habit.”

Habit 5: Find Support

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“My last one, support,” she says. “I had come to the realization after gaining back all the weight I had lost when I was in high school, having tried to do this on my own a myriad of times, that that doesn't work for me, and it doesn't work for the majority of people,” she says. As with other substances, “alcohol, food, this will be kind of a lifelong struggle, and you're going to need to lean in,” she says.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

It Was a Pivotal Part of Her Weight Loss Journey

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

She says that a lot of people she has worked with come back after gaining weight and say to her, “I thought I had this all dialed in. I thought I was okay on my own, and I've kind of accepted that's never gonna be me,” but that support is key. “I've had support the entire time. Whether it was me going to Weight Watchers meetings or getting help in the Half Size Me community, I have constantly surrounded myself with support. I've let go of that part of my ego that says I should be able to do it on my own. So that was a huge change,” she says about her own journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body

Danni Ren
Copyright Danni Ren/YouTube/Shutterstock
Leah Groth
By Leah GrothSep 25, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Danni Ren is a social media influencer and weight loss warrior who lost a whopping 22 pounds in just three months. In a viral video, she details exactly how she did it. “I wasn't ever truly happy with the way I looked, but one day, I didn't recognize my body. My usual sizes didn't fit me anymore, so I got more and more frustrated at myself for letting it get to this point,” she says. Now, she claims she is the best version of herself. “I'm feeling the strongest and healthiest I've ever felt in my life.” In her video, she explains that she will be sharing her “tips to ease yourself into your weight loss journey and lead this healthy and balanced lifestyle that everybody talks about.”

Start by Figuring Out Why Your Diets Fail in the First Place

Dannie starts off by explaining the importance of analyzing why your diets aren’t working. “I think it's so important to look at why most diets fail rather than jumping straight into what exercises to do or meal planning for the week. Your experience may be different from mine, but I always failed my diet when I gave in to ‘bad food,’ like sugary snacks, bubble tea chips, or anything. When you indulge in bad food, usually it feels pretty good at first, but then it follows with this chain of emotions that you usually bring upon yourself, like self-pity, guilt, disappointment, and even self-forgiveness,” she says.

She points out that when dieting, “either consciously or subconsciously, you have an idea of what foods you should be saying no to, and usually those are the foods that you really enjoy,” so a diet is a constant test of willpower.

“But the longer I go without the food that makes me happy, the less happy I'll feel,” she says. Eventually, she will “crave it a lot and then give in, therefore, failing my diet,” she says. “You get the wave of emotions, the cycle repeats, but then your patient starts to run thin for yourself.”

Avoid the Emotional Eating Trap

“One of the biggest challenges that I didn't know I needed to face at the start of this weight loss journey is actually emotional eating,” Dannie admits. “I tend to turn to food when I'm feeling stressed, accomplished in need of comfort, or even when I'm bored, and while there's nothing inherently wrong with enjoying food, it can become a problem when it becomes a coping mechanism.”

She explains that breaking the pattern has been difficult. “It's taken a lot of mental fortitude to overcome my dependence on food to feel good. I thought that if I could stop the cycle of cravings and just break that entirely, then maybe I can actually be successful at my diet for once,” she says, revealing that a book by Janine Roth, Breaking Free From Emotional Eating, was a game changer. “It contains practical tips and strategies for overcoming emotional eating, and I love that the tips are all taught through the experiences and reflections of people who are also going through the same struggles,” she says.

Stop Using Food as a Reward

“One of the most important things I've learned is to stop using food as a reward,” says Danni. “Instead of celebrating a productive day at work with a massive meal or a sugary snack, I try to find other ways of rewarding myself, like through giving myself the free time to do anything that I wanted, even if it's doom scrolling, even if it's reading a book, as long as it's not food related. Something else I've realized is that if I stop putting my favorite foods on a pedestal, I actually end up thinking about it less and therefore craving it less.”

Practice Mindfulness and Self-Awareness

“Another strategy has been to practice mindfulness and self-awareness when it comes to my eating habits and my emotions,” explains Danni. “When I turn to food for comfort, I just like to take a moment and pause to check in with myself. Am I really hungry, or am I feeling stressed? If it's the latter, then I try to find other ways to cope, like journaling, maybe that will help, or even talking to my partner about how I'm feeling. This book really put me out of this tunnel vision with food, and I started to realize just really how manipulative it can be.”

Pay Attention to Insulin

“When dieting, I always focused on cutting calories and increasing my cardio, but I realized that there's another really important factor to consider, and that is insulin,” Danni reveals. “Insulin is a hormone that helps our bodies to store energy from the food that we eat. When we eat, our bodies release insulin to help move that energy into ourselves. But if our bodies are constantly bombarded with food, our insulin levels can remain elevated, which can make it harder for us to burn fat or enter fat-burning zones.” She also points out that insulin also spikes depending on what types of foods you eat. “Instead of opting for a carb-heavy meal that can spike your insulin and then cause a sugar crash or a food coma, try to find nutrient-dense foods that will keep your insulin low and steady,” she says.

Intermittent Fasting

“The idea of restricting myself and calorie counting just seems so exhausting for one and unsustainable. I just wanted to eat whatever I wanted and still be skinny. And that leads us to our next tip, which is intermittent fasting,” says Danni. “I think some people might view intermittent fasting as some sort of diet that's on the same playing field as these diets, but it's more of a long-term diet that doesn't actually limit the amount of food or the types of foods that you can have. Instead, it's just a little bit more restrictive in terms of when you can eat. So if I can still have ice cream, bubble tea, and all those great things, but I just need to have them within a certain time of the day, then that's a pretty good trade.”

She set up her window between 12:00 PM and 8:00 PM every day. “The idea is to limit the amount of time that your body is producing insulin. And to be honest, at first I was skeptical after understanding a little bit more about insulin. It sort of makes sense to keep it around only for a portion of the day rather than sporadically throughout the day by sticking to my eating window and allowing myself to eat whatever I wanted. Within that time frame, I found that I was able to satisfy my cravings in moderation without feeling deprived. And because I was only eating during a limited window of time, I found that I wasn't constantly thinking about food.”

She maintains that intermittent fasting “has truly been a game changer” for her. “You can eat the same thing, but if you just timed it differently, it could be the difference between you continuing to put on weight or losing weight.”

RELATED:I'm a 38-Year-Old Fitness Instructor And Here Are My 5 Daily Habits for Staying in Peak Shape

Focus on Nutrition Over Calories

She also recommends putting a stronger focus “on the nutritional value of food rather than the numerical value of food, like through calories,” she says.

“You want to set yourself up for success. And while calorie counting is a very easy and common way of tracking the amount of food that you've had, I feel like it's quite easy to lose sight of what is actually good for your body,” she says, pointing out that not all calories are made equal, “so it can be misleading if you just relied on the number to determine what you can and can't eat. Especially when we are busy and on the go, I feel like it's quite easy to lose sight and pick convenience over health.”

Pay Attention to Fiber, Protein, Healthy Fats

Instead of counting calories, she suggests paying more attention to things like fiber, protein, and healthy fats, “and generally making sure that you're getting a good balance of everything is much more sustainable and important for your long-term health,” she says.

“The great thing about this method is that it allows for so much flexibility and variety in your diet. You can still have fast food, just have it in moderation, but more importantly, focus on things that will make you feel your best. Of course, this doesn't mean that calorie counting is not useful or that it doesn't work. It definitely works. I just don't think it's very suitable as a daily measure to maintain your health over the long term.”

Create a Routine

“One thing that has been key to my weight loss journey is the art of showing up and the power of a routine,” she continues. “When we make healthy habits part of our routine, it's more likely to stick with us over the long term. Of course, building a routine is easy, it takes time and effort to build new habits, and sometimes we are going to fall back onto our old patterns.

She recommends the book Atomic Habits by James Clear, calling it “incredibly helpful” as his approach to habit formation “emphasizes the importance of small incremental changes that will add up over time. On days where going to the gym seems extremely farfetched, simply putting on my leggings changes that from ‘I don't really feel like it today’ to ‘But I need to move my body.’ There's just something about outfits and how they can really put you into another head space.”

RELATED:The 3-Step Secret to Perfect Push-Ups (Even If You Can't Do One Now)

Hit the Gym

Her last goal? “Simply rock up to the gym. Just get there. That's my next goal. The point is not to look too far ahead, just focus on what's next that will help you towards getting to where you need to be,” she says. “Can you imagine the amount of progress you'll make to anything that you do if you just mastered the art of showing up and the power of a routine?” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 115 Lbs on Ozempic: 8 Side Effects

Brittany Ainsworth britts_getting_fit_
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 08, 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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✓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 considering taking a weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she gets very real about some of the side effects she experienced while on it. “Let's get real about the side effects of Ozempic. I’m breaking them down as someone down 115 pounds,” she writes.

There Are Side Effects People Don’t Tell You About

According to Brittany, there are things that people aren't talking about. “I'm 115 lbs down with the help of a GLP-1 (and a lot of exercise and lifestyle changes), and I’m going to fill you in on the side effects that people don’t tell you about,” she says.

You Might Play “Bathroom Roulette”

“One of the most common issues, you might be playing bathroom roulette,” reveals Brittany. “Will it be constipation or an emergency? Spin the wheel and find out! Remember, most side effects are easily manageable. I use a fiber supplement to make sure I don’t get too clogged up.”

You Will Have Food Aversions

Food aversions are another side effect. “My stomach now rejects things I used to love. RIP, pasta. If you’re a foodie, like I was, you might be surprised when your favorites don’t give you that rush anymore. I don’t enjoy sweets anymore and prefer salty foods,” she says.

You Will Have Loose Skin

You also might experience loose skin, “but this has nothing to do with Ozempic and everything to do with extreme weight loss,” she says. “You know how a balloon shrivels up after you’ve let the air out of it. Yep, same thing happens with your skin.”

You May Experience Hair Loss

You might also experience hair loss, but “again, this has to do with extreme weight loss,” she says. “Make sure to take care of your hair, use a multivitamin, and protein like you’ve never proteined before. If it’s really bothering you, contact your dermatologist and see if they can lend a helping hand.”

You Will Experience Muscle Loss

Muscle loss is another side effect, but “once again, not caused by the meds but you can lose muscle mass during weight loss,” she says. “That’s why strength training and protein intake are important.”

You Will Probably Suffer From Exhaustion the Day After Shots

“Exhaustion, especially the day after” your shot is standard. “Some people can sleep 12 hours and still need a nap. I do mine on Friday evenings and take full advantage of a Saturday cat nap,” Brittany says.

You Will Experience Random Nausea

Rando nausea is like “an unwanted houseguest, it shows up uninvited,” she says. “A few tricks, up your electrolyte intake. If you need immediate relief, sniff an alcohol pad.”

You Might Be Afraid of Thyroid Cancer

“And the big one—thyroid cancer fears? The risk is actually super low, unless you have a family history of medullary thyroid cancer,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

He Lost 100 Lbs After Ditching These Habits

Dusty Young Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothMar 08, 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:
✓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 on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods You Think Are High Protein, But Actually Aren’t

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​Strength Training
Copyright mvmntbydrsteph/Instagram
Leah Groth
By Leah GrothMar 08, 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:
✓Evidence-Based

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

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

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

You might think you are amping up your protein intake high enough to build muscle and lose weight when you actually aren’t. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals a few foods that most people falsely believe to be high in protein. “As a medical doctor, here are 5 foods you think are high protein but actually aren’t

Here Is What Defines High Protein

“Let’s talk about protein,” she says. “Let’s start with the basic definition of what would qualify a food as high protein! So, high protein means about 10g of protein per 100 calories. So if a food has 19-20g of protein for 200 calories or less—that’s a win! Here are the 5 foods you might be mislabeling as protein powerhouses.”

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.​Worst: Protein BarsShutterstock

The first food people mislabel as high protein? Protein bars. “Protein bars are convenient, but many of them have more sugar than protein. Always check the label—don’t be fooled by marketing!” she says.

Eggs

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggsShutterstock

Many people believe that eggs are the best protein to start your day. However, they aren’t as high as you might think. “Eggs are great, but 2 eggs only give you 12g of protein. Add some liquid egg whites or turkey sausage for a solid protein boost!” she writes.

Regular Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,SpaceShutterstock

When it comes to yogurt, be selective. “Regular yogurt, like Dannon strawberry, has only 5g of protein for 160 calories. Compare that to Greek yogurt (Oikos) with 15g of protein for just 90 calories—huge difference!” she writes.

Peanut Butter

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

Peanut butter is another protein source you might want to rethink. “Peanut butter might be delicious, but it’s more fat than protein. One serving has 190 calories with only 7g of protein. Not the protein source you thought!” says Dr. Dunlop. This is why lots of people prefer PB2 Powder for smoothies.

Nuts

A variety of nuts in wooden bowls.Shutterstock

The last protein source you should be careful of? Nuts – all types! “Nuts are healthy, but they’re mostly fat. They don’t pack enough protein to be your primary source. Watch the portion size!” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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