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She Finally Lost Weight After She Stopped Making These Restaurant Mistakes

You can eat out and still lose weight

Melissa_Fit_Mission_Nutrition1
A Nutrition Coach Reveals 7 Fat Loss Mistakes That Keep Women From Losing a Pant Size in 6 Weeks
Copyright fitmission.nutrition/Instagram

Are you eating healthy most of the time but still not losing weight? The few times you dine out could be responsible for this. Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a new social media post she discusses how making a few dining out faux pas can really derail your diet. “When I stopped making these restaurant mistakes, I started losing weight,” she writes in the post. “You can lose weight eating the foods you love & dining out!”


Mistake 1: Saving Up Calories for Dinner.

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishesShutterstock

Do you overeat because you are starving? “If you go to a restaurant starving b/c you didn’t eat much all day, you will make less healthy choices once the smells & sights of food cloud your starving mind!” she says.

What To Do Instead

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurantShutterstock

You can still eat out without doing this. “Instead, just eat normally, maybe a tad lighter on carbs or fat than usual, but go to the restaurant w/ your usual pre-meal appetite to make better choices!!” she says.

Mistake 2: Starting with a Cocktail

drink colorful cocktail in party on cruise,cocktailShutterstock

Are you drinking your calories before dinner? “If you start with a cocktail you’ll likely drink more due to initial thirst & take in more liquid calories,” she says.

What To Do Instead

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

“Instead always start w/drinking at least 1 big glass of water, then you’ll be hydrated & your thirst quenched FIRST...if you still want a drink you won’t drink as much & 1/2 the time you’ll skip it,” she says.

Mistake 3: Not Customizing Your Meal

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

“Not sharing preferences w/ restaurants to alter the meal to make healthier choices” is her third mistake. “If you just order right off the menu, restaurant food is much higher in calories due to things like added sauces, dressings, even butter added to the bun!” she writes.

What To Do Instead

Professional senior male waiter presents a dish to a smiling young couple during a romantic dinner

Shutterstock

“Instead, explain what modifications you want to reduce calories,” she suggests. “Ask for dressings & sauces on the side, or no butter on your bun or even veggies steamed vs sautéd. You’ll keep all the flavor for less calories!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Mistake 4: Cleaning Your Plate

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

You don’t need to clean your plate. “Thinking b/c I paid for it, I have to eat it all or more than usual,” she says. “If you have this “I can’t waste it” mentality, remember you’re actually wasting it whether it goes in your body or the trash if you truly don’t need it!”

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

What To Do Instead

Man eats, eatingShutterstock

“Instead, STOP when 80% full & put your utensils down for a min or 2. Then, decide if you truly WANT more. If not, feel empowered that you ate what you needed & your body is healthier for stopping there,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Melissa_Fit_Mission_Nutrition1
A Nutrition Coach Reveals 7 Fat Loss Mistakes That Keep Women From Losing a Pant Size in 6 Weeks
Copyright fitmission.nutrition/Instagram

Are you eating healthy most of the time but still not losing weight? The few times you dine out could be responsible for this. Coach Melissa, founder of Fit Mission Nutrition, specializes in helping women over 35 “lose a pant size in 6 weeks.” In a new social media post she discusses how making a few dining out faux pas can really derail your diet. “When I stopped making these restaurant mistakes, I started losing weight,” she writes in the post. “You can lose weight eating the foods you love & dining out!”

Mistake 1: Saving Up Calories for Dinner.

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishesShutterstock

Do you overeat because you are starving? “If you go to a restaurant starving b/c you didn’t eat much all day, you will make less healthy choices once the smells & sights of food cloud your starving mind!” she says.

What To Do Instead

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurantShutterstock

You can still eat out without doing this. “Instead, just eat normally, maybe a tad lighter on carbs or fat than usual, but go to the restaurant w/ your usual pre-meal appetite to make better choices!!” she says.

Mistake 2: Starting with a Cocktail

drink colorful cocktail in party on cruise,cocktailShutterstock

Are you drinking your calories before dinner? “If you start with a cocktail you’ll likely drink more due to initial thirst & take in more liquid calories,” she says.

What To Do Instead

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

“Instead always start w/drinking at least 1 big glass of water, then you’ll be hydrated & your thirst quenched FIRST...if you still want a drink you won’t drink as much & 1/2 the time you’ll skip it,” she says.

Mistake 3: Not Customizing Your Meal

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

“Not sharing preferences w/ restaurants to alter the meal to make healthier choices” is her third mistake. “If you just order right off the menu, restaurant food is much higher in calories due to things like added sauces, dressings, even butter added to the bun!” she writes.

What To Do Instead

Professional senior male waiter presents a dish to a smiling young couple during a romantic dinner

Shutterstock

“Instead, explain what modifications you want to reduce calories,” she suggests. “Ask for dressings & sauces on the side, or no butter on your bun or even veggies steamed vs sautéd. You’ll keep all the flavor for less calories!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Mistake 4: Cleaning Your Plate

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

You don’t need to clean your plate. “Thinking b/c I paid for it, I have to eat it all or more than usual,” she says. “If you have this “I can’t waste it” mentality, remember you’re actually wasting it whether it goes in your body or the trash if you truly don’t need it!”

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

What To Do Instead

Man eats, eatingShutterstock

“Instead, STOP when 80% full & put your utensils down for a min or 2. Then, decide if you truly WANT more. If not, feel empowered that you ate what you needed & your body is healthier for stopping there,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Evidence-Based

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

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

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

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.


She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Nikki (@nikkigetsfit) is a weight loss influencer and YouTuber who shares about her health journey via social media outlets. In a recent viral video, the weight loss warrior, who shed unwanted weight with the help of WW, reveals that ditching a few bad habits was instrumental in her success. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. She Reveals That She Lost 70 Pounds with Weight Watchers

In the video Nkki reveals that she lost 70 pounds and has “maintained that loss now for another two years.” She says that a few things that she stopped doing at the start of her journey helped her succeed. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

2. She Stopped Eating Out

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

The first thing that she stopped doing was eating out one to two times a day. She explains that due to their busy schedules she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. When she started Weight Watchers and tracked all of her meals, she was shocked at how unhealthy they were. Even their coffee order from Dunkin’ with cream and sugar was loaded with points. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items, we didn't really care. It really did impact our health and I think that's where a huge amount of our weight gain came from,” she said. Her first month on the program she stopped eating out altogether. “We didn't eat out the first month at all because we just wanted to kind of get away from it and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

RD Says: Collingwood agrees. “Most people don’t realize how quickly the sugar, fat, sodium, and calories add up in fast food and restaurant food in general. Their job is to make us want their food and come back time and time again and what tastes good is sugar and fat. When you start to look up the calories and add them up, especially with the large portion sizes, it is very eye opening how quickly things add up,” she explains. “When you can make it at home you can control the amount of fat, sugar, and sodium, or you can substitute healthier and lower calorie ingredients. We also tend to serve ourselves smaller portions at home than those served to us at restaurants.”

Related: 14 Superfoods that Sculpt a Flat Belly

3. She Stopped Being “Negative” and “Mean” to Herself

nikkigetsfit3Nikki Gets Fit/YouTube

The second thing she did “ was I really worked on stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RD Says: “Negativity breeds more negativity and focusing on the positive can be very uplifting and help with making changes in your life that can make a real difference.”

4. She Focused on Consistency

Low Section Of Woman Standing On Weight ScaleShutterstock

She also “stopped focusing on an end result and hitting it by a certain time” and instead “focusing on consistency.” Instead of the number on the scale, she “focused on what I could control” and things that would make her health improve. This led to success on the scale. “In the long run I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollables of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

RD Says: “I always tell my clients that I am not concerned with the number of the scale, but with the behaviors that are happening. If the behavior changes, the scale will follow,” Collingwood explains. “And even if weight loss doesn’t happen, if behavior changes for the better, health and wellness will improve which is also a huge win.”

5. She Rewarded Herself

nikkigetsfit2Nikki Gets Fit/YouTube

She also gave herself rewards at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

RD Says: “Having something to look forward to in the form of a reward can be quite motivating and feel good when you achieve the milestone. Try to choose non-food rewards so that it is not about food but rather about the achievement,” recommends Collingwood.

6. She Stopped Restricting Herself

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

She also “stopped restricting” anything. “In the past I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out, chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.” However, she soon learned that “technically I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to still incorporate so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” What she learned is that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RD Says: “It’s not always about the ‘what’ you are eating but more about the ‘how much,’” says Collingwood. “You can eat whatever you want and still lose weight, but you just balance the portion and frequency of having that particular food. Also balancing with physical activity helps loosen the choices as well!”

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

7. She Stopped Caring About What Others Thought

nikkigetsfit1Nikki Gets Fit/YouTube

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, “I really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that and part of me not wanting people to know that also kept me in the position I was in.” However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.”

RD Says: “When you can focus on you and your health and not what other people think, you are able to focus on the right things. It is really difficult to not care at all what others think, but when you are working on yourself just for yourself rather than trying to please others to explain yourself to others you will have much more peace and happiness.”

💪🔥Body Booster: An easy way to start losing weight is cutting out not only fast food, but eating out altogether. Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death.

Elynn Estelle (@elynnestelle) is an influencer and model who shares health and wellness tips with her followers. Some of her videos get millions of views, including those in which she reveals how she transformed her skin, body, and mind by doing a few simple things. In one viral TikTok video she revealed 7 surprising things she stopped doing that resulted in “unintentional weight loss.”


1. Elynn Lost Weight While Trying to Heal Her Skin and Balance Her Hormones

Elynn_Estelleelynnestelle/TikTok

Elynn “never wanted to lose weight, but I did want to heal my skin, balance my hormones, and by doing that, I unintentionally lost weight,” she says in the video. “These are the things I stopped doing that resulted in weight loss.”

2. She Stopped Daily Workouts and Transitioned From HIIT to Lower Intensity Ones

@elynnestelle

Weight loss was never my goal, but these are the things that made me lose weight without trying. #weightlossjouney #hormonalhealth #hormonehealth #howilostweight #loseweightwithme #thingsistoppeddoing #weightloss

The first thing Elynn did? “I stopped working out every day and I stopped high intensity workouts,” she reveals. “I used to be someone who would go to the gym every day, do sprints, intense weightlifting. When I was trying to heal my skin, a functional medicine doctor explained to me that these high intensity workouts were stressing out my body and I was pushing my body too hard.” Instead, she started “going on walks, doing low intensity at home workouts, and I also started to take more rest days,” she says. “ I am just now starting to integrate weightlifting back into my routine again, because due to the weight loss, I lost a bit of my booty and I want to build it back.” A lot of health experts maintain that walking is great for health and weight loss. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

3. She Stopped Trying to Lose Weight

Elynn_Estelle2elynnestelle/TikTok

“The second thing I did is completely let go of my desire to lose weight,” Elynn reveals. “For a majority of my life, I was always trying to lose weight, but I read this book about body neutrality and just decided that I was completely done trying to lose weight or change my body. Once I fully accepted and started to love, just feel comfortable in my body the way it was, I started modeling as a curve model. My focus was entirely on doing what was best for my health, not doing what was going to make me lose weight or make me skinnier. The mindset shift of doing whatever I needed to do to heal my body, whether I gained weight or lost weight, I want to do what's best for my body, believe it or not, losing weight has been actually really hard for me because I am a curve model, so it impacts my work.”

4. She Quit Drinking Coffee

@elynnestelle

Heres what I drink in a day to help me balance my hormones 😇😇😇 #whatidrinkinaday #whatidrinkinthemorning #hormonalbalance #beveragegirlies #hormonehealing #hormoneimbalance #howihealed

“People freak out when I say this, but I stopped drinking coffee when I cut out coffee,” says Elynn. “It gave me a lot more space to implement things that were a lot more beneficial to me than coffee, like herbal teas, matcha, and instead of over-relying on ice lattes to get me through the day, I actually prioritized other things that were more beneficial to my health.” Should you quit drinking coffee? According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Related: #1 Dumbest Thing You Can Do to Lost Weight, According to Nutrition Expert (He Did It Too)

5. She Let Go of Negative Beliefs Surrounding Food and Drinks

Elynn_Estelle3elynnestelle/TikTok

Something else she “completely stopped doing” was “letting go of any kind of negative belief about any foods that I might've thought were bad or hurting me”, Elynn explains. “It's a little woo woo, but I believe that if you believe something is bad for you, it's going to be bad for you. And there are a lot of bad things that I cut out of my life, but every once in a while I like to have a coffee or I like to go out and eat something that might not technically be good for me, but when I eat it, I fully enjoy it. I focus on all of the positive things the coffee or the bad food is giving me, like a pleasurable experience, time with my friends, a treat. I just let go of any of these negative beliefs that this food or these things were hurting me.”

6. She Stopped Following the Same Routines Daily

Elynn_Estelle4elynnestelle/TikTok

Another thing Elynn claims helped with her weight loss? “I stopped following the same routines every day,” she says. “Women's bodies have four distinct phases that our hormones go through.” She explains that “your nutrition, your exercise, and your social life” should always be changing to support those four phases. “If you're curious about cycle syncing, I have so many other videos explaining how I did it.”

7. She Stopped Eating Out

Elynn_Estelle6elynnestelle/TikTok

Elynn also maintains that cooking her own meals was a game-changer. “I also stopped eating out,” she says. Even though when she ate out she “would order healthy options,” “energetically” cooking and creating your own meals bring “goodness,” she adds. “Some people might think that's a bit silly or weird, only do you know exactly what you're eating and what's going into your food, but you're also just having this very personal experience with what you're about to eat.” There is scientific evidence supporting the benefits of cooking your own meals and meal planning. Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death.

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

8. She Stopped Being Hard on Herself

Elynn_Estelle5elynnestelle/TikTok

“And last but not least, I stopped being so hard on myself,” says Elynn. “Get rid of any pressure. It's about finding harmony within yourself to get to a place where you are the most comfortable to live a happy and enjoyable life.

💪🔥Body Booster: If you want to improve your health, cooking more meals at home is an easy way to do it. There is even research that has found a link between eating more at home and a decreased risk of health issues.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Evidence-Based

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

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

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

Sometimes, losing weight is more about giving up bad habits than just dieting and exercise. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new Instagram post, she reveals what really changed the game in terms of her weight loss journey. “I struggled with my weight for 10 years before I finally lost 49 pounds by balancing my hormones. And the way I approach my health now, 3 years later, looks dramatically different than it used to,” she writes in the post. “These are the things I don’t do anymore after losing 49 pounds and dropping from a size 14 to a size 4 at age 43.”


She Quit Counting Calories

One controversial habit Ruth gave up? Calorie counting, she reveals in her post. “I never worry about maintaining a calorie deficit or restricting what I’m eating. I eat to nourish my body,” she says.

She Stopped Her Plant-Based Diet

Lots of health experts recommend a plant-based diet. However, Ruth claims that shifting to an eating style with animal products was instrumental in her weight loss. “I was a vegetarian for 28 years & used to eat a ton of soy and fake meat. Now I eat real meat, and lots of it!” she writes.

She Eliminated Ultra Processed Foods

Another bad habit she gave up? Eating ultra-processed foods, she revealed. “That’s not to say I never have a potato chip, but for the most part, I really avoid most of the toxic processed foods that I used to eat all the time, including fast food,” she writes.

RELATED: The 8 Best Drinks to Curb Cravings and Support Weight Loss

She No Longer Drinks Her Calories

Drinking your calories is a no-go for weight loss, says Ruth. She maintains that she gave up drinking green smoothies and “fancy” coffee in order to lose weight. “I used to drink both almost every day, but now I realize just how loaded they were with sugar,” she writes.

She Stopped Doing “Tons” of Cardio

She also shifted her approach to exercise. She no longer does “tons” of cardio. “I used to think working out meant burning as many calories as possible. Now I mostly walk & focus on building strength,” she writes.

She Stopped Snacking

Ruth maintains that she no longer craves snacks. Instead, she eats hearty meals that fill her up. “As time goes on, I’ve found that I now rarely crave snacks in between meals,” she writes. If you do snack, stick to nutritious filling foods – like protein and good carbs – to keep you fueled up and satiated instead of processed foods.

RELATED: 8 Fat Burning Methods Better Than Exercise, According to Weight Loss Expert

She Shifted Her Mindset

Overall, Ruth completely shifted her perspective on diet and exercise. “I realize now that the biggest shift has been my mindset, from a ‘this is a temporary diet’ mentality to a ‘this is just how I live’ mentality,” she writes.

She Looks at Food as Fuel

As part of this new perspective, she has totally evolved her approach to eating. “Food is fuel, and I really just want to nourish my body & continue feeling good by balancing my hormones,” she writes.

She Focuses on Non-Weight Benefits

She also focuses on how healthy living makes her feel, not just weight loss. “Because while the sustained weight loss has been awesome, the other benefits are even better. I have so much energy. I no longer get headaches every day. I don’t get sick. My skin is brighter and clearer. I sleep like a baby & poop like a champ. My joints don’t hurt,” she says.

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

She Is Committed to Helping Other Women

Ruth concludes her post by explaining that her mission is to help other women achieve the same diet and fitness success as she has. “After struggling for so long, it feels like a miracle, which is why I’m so committed to helping other women get healthy too,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.