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Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Discover how to transform your smoothie from a sugar bomb into a weight-loss powerhouse.

Alek Korab
By Alek KorabSep 20, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
Young beautiful redhead woman drinking healthy orange juice over yellow background scared in shock with a surprise face, afraid and excited with fear expression
Shutterstock
Alek Korab
By Alek KorabSep 20, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

You’ve swapped out your breakfast for what you thought was a healthy smoothie, but the scale hasn’t budged. Sound familiar? According to Autumn Bates, a certified clinical nutritionist with a master’s in nutrition and human performance, you might be making some common smoothie slip-ups that could be sabotaging your weight loss goals. “Smoothies can be an amazing way to help you achieve your weight loss or wellness goal, but there are so many ways to get them wrong,” Bates warns. Let's dive into her expert advice and learn how to turn your smoothie into a weight-loss powerhouse.

Benefits of Smoothies

Smoothies, when done right, are a powerful way to boost your nutrient intake. They can help you pack in multiple servings of fruits and vegetables in one go, aiding in everything from digestion to energy levels. But, they’re more than just a convenient snack. Smoothies provide key vitamins and minerals, and can be a great source of antioxidants, fiber, and hydration. Done properly, they help stabilize blood sugar, support gut health, and even assist in weight management by keeping you full and satisfied throughout the day. When you avoid common pitfalls, smoothies become more than just a tasty treat—they become a health-boosting elixir!

Fruity Foundation Folly

"You're using fruit juice as the base of your smoothie," Bates points out. This common mistake can turn your health drink into a sugar bomb. "Using about 10 ounces of this will add just the base of about 26 grams of sugar. That's literally more than a Reese's peanut butter cup," she explains. To keep your blood sugar stable, Bates recommends, "Instead of using fruit juice as a base, opt for unsweetened nut milk like coconut milk or almond milk."

Protein Powder Overload

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

You might think loading up on protein is the key to muscle gain and weight loss, but Bates disagrees. "What I often see is people do a scoop of plant-based protein, a scoop of collagen, a scoop of BCAAs, and just layer these on," she observes. This protein overload can backfire. Bates explains, "When we reach that max on how much protein that we really need in a day, our body actually starts to convert that protein into carbohydrates through a process called gluconeogenesis."

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Raw Kale Conundrum

kaleShutterstock

While kale is often touted as a superfood, Bates cautions against using it raw in smoothies. "Having raw kale is not necessarily a good idea, very hard to break down, which can cause extra stress on the GI tract," she warns. For those who still want to include this nutrient-dense green, Bates suggests, "You could always steam it and then freeze it and just add it into your smoothies that way."

Fearing the Fat

"We always talk about on the channel how in order to maintain satiety, which is very important for weight loss goals, we need protein, fat, and fiber," Bates emphasizes. Don't shy away from including healthy fats in your smoothie. As Bates explains, "Fat does not cause that insulin response the way that carbohydrates do and remember insulin is the storing hormone."

Fruit Frenzy

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

While fruit isn't inherently bad, Bates warns against overdoing it. "Just because it's not bad doesn't mean that way too much of it is not going to cause problems," she states. Bates advises moderation: "You don't want to be using multiple cups worth of fruit or multiple bananas in your smoothie because the sugar content can really start to build on it."

Monotonous Mixing

Woman making delicious smoothie with blender at white marble table in kitchen, closeupShutterstock

Sticking to the same smoothie recipe daily might be convenient, but it limits your nutrient intake. Bates recommends, "Alternating your fats, alternating the fiber sources, even alternating your protein sources can help to make sure that you're getting the nutrients that your body actually needs."

RELATED:7 Proven Habits of People Who Lose Weight and Keep It Off

Spice-Free Sipping

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

Pay attention to the power of spices in your smoothies. "There's actually been studies that have found that cinnamon is really helpful for balancing blood glucose levels," Bates shares. She also suggests incorporating anti-inflammatory spices like ginger and turmeric.

Nutty Additives

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

When it comes to nut butters, Bates advises caution. "Make sure that the nut kinds of butter that you're using for your fat source are actually free of any added ingredients," she warns. Avoid options with added sugars or oils, which can increase inflammation in the body.

Milky Misconceptions

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

Be wary of "original" plant-based milks. As Bates points out, "You would think that original would be the unsweetened form, but it's not. You have to specifically seek out unsweetened." These can add unnecessary sugars to your smoothie.

Calorie Counting Caution

Finally, Bates warns against focusing too much on keeping smoothies low-calorie. "If you try to keep it low calorie, then that means that you're not going to be shutting off your hunger hormones, which means you're not going to be satiated," she explains. Instead, focus on including satiating ingredients to keep you full and satisfied.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

The Final Word from the Nutritionist

By avoiding these common pitfalls, you can transform your smoothie from a potential diet derailment into a powerful tool for achieving your wellness goals. As Bates reminds us, it's not about deprivation but about making informed choices that nourish your body and support your health journey. 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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Nutrition & Diet

Stop Making These 10 Smoothie Mistakes That Cause Weight Gain

Young beautiful redhead woman drinking healthy orange juice over yellow background scared in shock with a surprise face, afraid and excited with fear expression
Shutterstock
Alek Korab
By Alek KorabSep 20, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

You’ve swapped out your breakfast for what you thought was a healthy smoothie, but the scale hasn’t budged. Sound familiar? According to Autumn Bates, a certified clinical nutritionist with a master’s in nutrition and human performance, you might be making some common smoothie slip-ups that could be sabotaging your weight loss goals. “Smoothies can be an amazing way to help you achieve your weight loss or wellness goal, but there are so many ways to get them wrong,” Bates warns. Let's dive into her expert advice and learn how to turn your smoothie into a weight-loss powerhouse.

Benefits of Smoothies

Smoothies, when done right, are a powerful way to boost your nutrient intake. They can help you pack in multiple servings of fruits and vegetables in one go, aiding in everything from digestion to energy levels. But, they’re more than just a convenient snack. Smoothies provide key vitamins and minerals, and can be a great source of antioxidants, fiber, and hydration. Done properly, they help stabilize blood sugar, support gut health, and even assist in weight management by keeping you full and satisfied throughout the day. When you avoid common pitfalls, smoothies become more than just a tasty treat—they become a health-boosting elixir!

Fruity Foundation Folly

"You're using fruit juice as the base of your smoothie," Bates points out. This common mistake can turn your health drink into a sugar bomb. "Using about 10 ounces of this will add just the base of about 26 grams of sugar. That's literally more than a Reese's peanut butter cup," she explains. To keep your blood sugar stable, Bates recommends, "Instead of using fruit juice as a base, opt for unsweetened nut milk like coconut milk or almond milk."

Protein Powder Overload

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

You might think loading up on protein is the key to muscle gain and weight loss, but Bates disagrees. "What I often see is people do a scoop of plant-based protein, a scoop of collagen, a scoop of BCAAs, and just layer these on," she observes. This protein overload can backfire. Bates explains, "When we reach that max on how much protein that we really need in a day, our body actually starts to convert that protein into carbohydrates through a process called gluconeogenesis."

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Raw Kale Conundrum

kaleShutterstock

While kale is often touted as a superfood, Bates cautions against using it raw in smoothies. "Having raw kale is not necessarily a good idea, very hard to break down, which can cause extra stress on the GI tract," she warns. For those who still want to include this nutrient-dense green, Bates suggests, "You could always steam it and then freeze it and just add it into your smoothies that way."

Fearing the Fat

"We always talk about on the channel how in order to maintain satiety, which is very important for weight loss goals, we need protein, fat, and fiber," Bates emphasizes. Don't shy away from including healthy fats in your smoothie. As Bates explains, "Fat does not cause that insulin response the way that carbohydrates do and remember insulin is the storing hormone."

Fruit Frenzy

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

While fruit isn't inherently bad, Bates warns against overdoing it. "Just because it's not bad doesn't mean that way too much of it is not going to cause problems," she states. Bates advises moderation: "You don't want to be using multiple cups worth of fruit or multiple bananas in your smoothie because the sugar content can really start to build on it."

Monotonous Mixing

Woman making delicious smoothie with blender at white marble table in kitchen, closeupShutterstock

Sticking to the same smoothie recipe daily might be convenient, but it limits your nutrient intake. Bates recommends, "Alternating your fats, alternating the fiber sources, even alternating your protein sources can help to make sure that you're getting the nutrients that your body actually needs."

RELATED:7 Proven Habits of People Who Lose Weight and Keep It Off

Spice-Free Sipping

Young girl having a good morning healthy breakfast smoothie drink made of super foods, fruits, nuts, berriesShutterstock

Pay attention to the power of spices in your smoothies. "There's actually been studies that have found that cinnamon is really helpful for balancing blood glucose levels," Bates shares. She also suggests incorporating anti-inflammatory spices like ginger and turmeric.

Nutty Additives

Peanut butter banana oat smoothie with paper straws, on a wood board on rustic table, downward viewShutterstock

When it comes to nut butters, Bates advises caution. "Make sure that the nut kinds of butter that you're using for your fat source are actually free of any added ingredients," she warns. Avoid options with added sugars or oils, which can increase inflammation in the body.

Milky Misconceptions

Blond young woman enjoying her green smoothie drink outside on terrace at sunset.Shutterstock

Be wary of "original" plant-based milks. As Bates points out, "You would think that original would be the unsweetened form, but it's not. You have to specifically seek out unsweetened." These can add unnecessary sugars to your smoothie.

Calorie Counting Caution

Finally, Bates warns against focusing too much on keeping smoothies low-calorie. "If you try to keep it low calorie, then that means that you're not going to be shutting off your hunger hormones, which means you're not going to be satiated," she explains. Instead, focus on including satiating ingredients to keep you full and satisfied.

RELATED:5 Reasons Walking Might Beat Running After 50 (and 3 Reasons It Might Not)

The Final Word from the Nutritionist

By avoiding these common pitfalls, you can transform your smoothie from a potential diet derailment into a powerful tool for achieving your wellness goals. As Bates reminds us, it's not about deprivation but about making informed choices that nourish your body and support your health journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

Ashley_DiGiacomo_Schwartz_the_busy_mom_method21
Leah Groth
By Leah GrothDec 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 hitting your protein goals but are struggling to lose weight? You might be making some major mistakes, according to an expert. Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach, BA/IMBA, who transformed her body during perimenopause, finally figuring out how to get rid of her midsection. “I made these mistakes for years, and they kept me stuck,” she writes in a new post.

Skimping on Breakfast Protein

Saucepan with boiling eggs on a gas stoveShutterstock

The first mistake? Skimping on breakfast protein. “Starting the day with just two eggs and some avocado toast might feel ‘clean,’ but if there’s not 30-35g of quality protein in the mix, muscle protein synthesis isn’t triggered. Translation: It’s not helping with body recomposition!” she says in her post.

RELATED:7 Foods with More Protein Than an Egg, Weight Loss Expert Reveals

Picking High-Fat Proteins

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

The next mistake is picking high-fat proteins. “Sure, ribeye is delicious, but if fat loss is the goal, calories still matter. High-fat proteins like some beef, salmon, and nuts, can hinder your ability to stay in a deficit, which is necessary for fat loss,” she says.

Thinking More Protein Will Get You Results

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

Mistake three? Thinking more protein = results. ”Protein is important, but it’s not magic if there’s still a calorie surplus. I learned the hard way that going overboard on ‘healthy foods’ can easily derail progress. You see this often with people saying they ‘eat healthy’ but can’t lose weight. Because ‘healthy’ foods still have calories, and if you aren’t paying attention, you can still eat too much of a healthy thing,” she writes.

Relying Too Much on Bars & Shakes

Frozen Blended Vanilla Milkshake with Ice Cream and SprinklesShutterstock

Mistake four is relying too much on bars and shakes. “Whole food protein and fiber wins for keeping hunger in check. Whey protein is great for protein shakes, and adding in a few processed protein sources a day helps hit that protein content. But when we eat whole foods for our protein sources and veggies, we get higher quality protein, fiber and feel full longer,” she says.

RELATED:Want Flat Abs? Ditch These 7 Foods From Your Diet, Says Expert

Choosing the “Healthy” Salad

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

Her final mistake is choosing the “healthy” salad. “That chicken salad might sound like the right call, but it often has more calories than a lean steak with a baked potato and veggies—and leaves you starving. Stop fearing real protein! And stop thinking that salads are the only way to get to your goals. Achieving your dream body isn’t about starvation or restriction—it’s about smart choices!”

Also, Sleep Is a Great Belly Fat-Blasting Habit

Woman sleeping with hand under cheek on pillow in bed.Shutterstock

In another post, she offers some tips on how to blast belly fat, starting with sleep. “Aim for 6.5-8 hours when you can quality sleep regulates your hormones and reduces stress,” she writes.

And Don’t Forget to Move

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer

Movement is also key. “Get your steps in. Walking (especially outside) lowers stress, and taking extra steps burns extra calories without making you more hungry! Win-win!” she writes.

Drink More Water

Woman,Holding,Glass,With,Clean,Water,At,Home,,Closeup

Drink more water to blast belly fat! “If you are drinking more water, you are less likely to overeat. Additionally, all of our systems benefit from proper hydration, so if you want optimal workouts, you need to hydrate,” she writes.

RELATED:She Dropped 160 Pounds After Admitting 9 “Hard Truths”

Aim for a Moderate Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

She also recommends a moderate calorie deficit. “If your goal is to lose body fat, then you need to be in a deficit, but I don’t recommend going lower than 300 calories below maintenance to keep it sustainable long term,” she says.

Find the Right Workout Plan

Fitness woman doing exercise for glutes, cable kickbacks. Athletic girl workout at the gym. Beautiful butt in leggingsShutterstock

And find the right workout plan. “Your approach needs to change as you age. If you are a 40-year-old woman, what you did in your 20s could very well be making you gain more weight. You need a plan that is built for you. If you are not on the right exercise routine and nutrition plan for your goals, it can be damn near impossible to lose,” she 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 Weight Loss Mistakes That Kept Me Fat

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

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

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

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

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

Losing Weight Can Be Frustrating

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

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

However, It’s Probably Because You Are Making Mistakes

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

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

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

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

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

Count Your Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

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

Mistake 2: Putting Too Much Emphasis on Cardio and Running

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

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

Instead, Walk

An athlete with a weight vest trains on the bridgeShutterstock

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

Mistake 3: Not Eating Enough Protein

Grilled chicken breasts and vegetablesShutterstock

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

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

Split Up Protein Intake Throughout the Day

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

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

Mistake 4: Taking Flexible Dieting Way Too Far

Man eatsShutterstock

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

Set Boundaries and Rules

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

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

Mistake 5: Focusing Too Much on Weight Loss

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

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

Instead, Focus on Your Healthy Lifestyle

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

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.

High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden table

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackNov 21, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Ever find yourself grabbing that sugary breakfast cereal or reaching for ice cream after dinner, knowing there must be a better way? Katie Dunlop was there, too. Despite working in the fitness industry, she struggled with the same food choices that trip up most of us. Then she discovered something that changed everything: it wasn't about giving up favorite foods – it was about making smarter swaps. Through these simple changes, Katie lost 45 pounds and transformed her life. Now, as the creator of Love Sweat Fitness with over a million social media followers, she's sharing the exact food swaps that anyone can use to see similar results. Ready to discover how small changes in your kitchen can lead to big changes on the scale?

Why Your Breakfast Cereal Isn't Working

"I used to eat cereal for breakfast every single morning," Katie recalls. "There's even a popular diet where you're supposed to eat two bowls of their cereal a day and magically lose weight. I tried all those crazy diets." She explains that most cereals, despite their healthy-looking packaging, are processed with hidden sugars. "Even when it says it has fruit and yogurt, you're basically getting dehydrated fruit the size of an ant and yogurt without any probiotic benefits."

Power Up with Protein Pancakes Instead

"People expect me to say boring oatmeal, which I actually love," Katie shares. "But protein pancakes are a game-changer." She emphasizes that this swap gives you significantly less sugar and four times the protein of regular cereal. "You can still enjoy them with maple syrup and a little whipped cream, and you'll have so much more energy and fuel for your day," she explains. The higher protein content helps build lean muscle while burning fat naturally.

The Truth About Your Daily Drinking Habits

"When I was struggling with my weight and health, I knew drinking was one of my biggest issues," Katie admits. Working at a wine bar, she was consuming sugary cocktails and wine daily. "It wasn't about having a problem with alcohol – it was about those hidden calories adding up." She explains that 3,500 excess calories equals one pound of fat, making it crucial to be mindful of liquid calories.

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Smart Cocktail Alternatives That Still Feel Special

Katie's approach to drinking shifted dramatically: "I don't need to give up the experience of enjoying a cocktail to reach my goals." She suggests zero-proof alternatives made with real botanicals. "For me, it's about the experience of mixing up something special. I can still enjoy Taco Tuesday with a mocktail that saves me 300-500 calories without feeling deprived."

The Hidden Calorie Trap in Your Cooking Oil

"Most people don't realize how quickly cooking oil adds up," Katie points out. "Healthy fats are essential, but portion control is key." She explains that most people unknowingly use two to four tablespoons when cooking, which can add up to 56 grams of fat before you've even eaten your meal.

Transform Your Cooking with Flavorful Broth

"I save my olive oil for salads where I can really control the portion and enjoy the flavor," Katie shares. Her game-changing swap? Using broth for cooking. "Whether I'm using the stovetop, oven, or Instant Pot, broth adds amazing flavor with minimal calories. Plus, you get the added benefit of protein instead of excess fat."

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Why You Shouldn't Fear Bread

"It's night and day when I look at my body composition from when I was cutting out carbs versus now," Katie reveals. "I'm way fitter, more muscular, and more toned, eating carbs consistently throughout the day." The key, she explains, is understanding how your body processes different types of bread.

Choosing Bread That Works With Your Body

"Look for whole, not enriched or processed ingredients," Katie advises. She recommends checking the ingredient list: "If it says 'enriched,' that's your cue to put it back." She explains that whole grain options provide more fiber and slower-burning energy, while grain-free alternatives can offer excellent nutrition with fewer carbohydrates.

The Ice Cream Trap: Why It's More Than Just Calories

"I used to be the biggest ice cream eater in the world," Katie admits. She explains that many "healthy" ice cream alternatives contain artificial sweeteners and questionable ingredients. "When you stop eating excess sugar, your body actually stops craving it. That's why I created my sugar detox guide – breaking that cycle is crucial."

Create Your Own Healthy Frozen Treat

Katie's protein-rich ice cream alternative has become a family favorite. "My husband loves this just as much as regular ice cream now," she shares. By combining Greek yogurt, sugar-free protein powder, and natural peanut butter, you create a dessert that's not just healthier but helps your fitness goals. "For the true ice cream experience, freeze it for 30 minutes. You'll get that perfect frozen yogurt texture with all the protein benefits."

RELATED:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Long-Term Benefits of Smart Swaps

"These aren't just about weight loss," Katie emphasizes. "When you make these swaps, you're improving your metabolism, energy levels, sleep quality, and overall health." She explains that reducing excess sugar and making mindful swaps helps stabilize blood sugar, leading to better energy throughout the day and improved sleep at night.

Making These Swaps Work in Real Life

"It's not about perfection – it's about progress," Katie concludes. She recommends starting with one swap at a time and giving your body time to adjust. "When you focus on adding better alternatives rather than just removing foods, the transition becomes much easier. Your tastes will actually change, and you'll start craving these healthier options naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Ozempic Is Working Too Well

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Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

If Your Metabolism Goes Down You Might Plateau

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“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

If You Don’t Eat Enough It Can Cause Muscle Loss

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“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

7 Signs Ozempic Is Slowing Your Metabolism

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Here are the following red flags, per Aliza:

  1. If you are losing hair.
  2. If your energy low
  3. If you’re not hungry at all in the mornings.
  4. If you are more moody than normal
  5. If your sex drive is decreased
  6. If your sleep is off.
  7. If You feel like you are weak and losing strength.

RELATED:20 Possible Ozempic Side Effects

Your Body Is Slowing Down

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“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains.

Here’s What to Do About It

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What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Here’s How Much You Should Eat

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“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says.

Bottom Line: Don’t Undereat!

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“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

8 Best Ways to Maximize Ozempic Results

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

Valparaiso, IN USA - January 15, 2025: Close up of a set of Ozempic Semaglutide Pens

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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Focus on High-Quality Protein at Every Meal

Smoked Salmon: Silky smoked salmon, thinly sliced and served with capers and dill,

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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

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Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Monitor Multiple Progress Markers

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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

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"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

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"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

6 Back Pain Exercises That Work in 9 Minutes

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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.

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

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Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

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Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

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Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

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"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

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Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

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For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

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

Tips for Success

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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

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

When to Expect Results

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While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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