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

I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Avoid these foods, says one health expert.

FACT CHECKED BY Christopher Roback
Jeff_Cavaliere_ATHLEAN_X2
FACT CHECKED BY Christopher Roback

Do you ever wonder what foods health experts avoid? Physical therapist and strength coachJeff Cavaliere educates his YouTube followers with the same knowledge he shares with his professional athletes and celebrity clients. In a recent video, he reveals key foods he avoids eating and that you should too if you are “looking to clean up your diet and remove some foods that are making you fat,” she says.


They “may be keeping you unhealthy,” and you don’t even know it, he maintains, “and we’re making our decisions based on science and the latest research that points us towards better food options,” he writes in the caption of the post.

Bananas

In the clip, he explains that he used to add bananas to his smoothies but learned that “bananas have an enzyme in it called polyphenol oxidase. It actually degrades polyphenols,” he says. “This was a human study that came out recently,” he says, noting that adding the fruit to berry smoothies decreased “metabolites of polyphenols.”

So, “if you're trying to get the benefits of blueberries,” you could be “undercutting your sole purpose by including a banana in that smoothie of yours.”

Whole Grain Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grain bread sounds healthy, but according to Cavaliere, it takes “a long time” for your intestine to digest it, “and we don't have enzymes that work very well for that,” he says. “That's why a whole grain is good; it's a delivery system for getting the food further down the intestine to feed your bacteria.”

However, “whole grain bread in the supermarket is not whole grain because the grains have been pulverized to smithereens,” he says. “Now you consume it, and the starches are immediately acted on by the saliva and the stomach. And now you liberate all of that glucose, and it goes via the portal vein to the liver, generates an insulin spike, and you're off to the races in terms of chronic metabolic disease.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

This Canned Soup (But It's Personal)

canned, tin, soupShutterstock

Next up, white bean soup. He explains that it’s “a very personal choice” of his but stems from getting a norovirus that induced vomiting. “Unfortunately, every single time that I see white bean soup to this day, I get nauseous, and I wanna throw up,” he says. However, canned soups, in general, aren’t great for you, he explains.

“If you look at the amount of sodium that's contained in a canned soup, you might run away and hide as I have forever, and don't fall for the label lies where they make you think that there are only 800 and 900 milligrams of sodium in that can of soup because it is for two servings and nobody eats just half a can,” he points out. “It's all due to the preservation that's required to make canned foods last for a long time,” he says. “The bottom line is soup is an amazing addition to a healthy meal plan that actually gives you a convenient way to get the vegetables in a day that you might be missing right now. But you gotta make sure you're making it yourself, and you're not just relying on the cans on a shelf.”

Artificial Colors

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

The next one is artificial dyes, “you know those colors of the rainbow with a number attached to it at the end, red number 40, blue number one, yellow number five, or number six,” he says. “The bottom line is, guys, you should look to avoid these at every single turn.”

He notes that “there is some scientific literature linked to increased hypersensitivity and hyperactivity in kids” and “beyond that, there are immunosuppressive effects that have been linked to these dyes, supposedly even at safe levels, whatever that might be, or even carcinogenic links that have suggested that long-term use of these could lead to cancer.” He doesn’t want to “name names, but read the back of your label,” he says.

Farm Raised Salmon

Fillet of Salmon.Shutterstock

The next item is farm-raised salmon. “The natural color of farm-raised salmon is actually this very pale, almost white, but the way that they make it look like this is through the inclusion of some of the very same food colorings in the feed that they supply these farm-raised fish,” he explains. “Once again, the recommendation is to always seek out whatever it is you're eating in its most natural form.

Wild-caught fish is going to be better for you than farm-raised fish every single time. The bottom line is to make sure you're also getting it from a reliable source. Because with all fish, no matter whether they are farm raised or wild caught, you're still going to have to be concerned about heavy metal contents in high levels of mercury.”

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Yogurt

Flavoured,Yogurt,In,Plastic,Pots,-,Colourful,Fruit,Flavoured,YogurtShutterstock

“Yogurt has active cultures, and active cultures help populate the intestine with good bacteria. The question is, if these foods worked, why would you have to keep eating them? If they're live cultures, they reach the intestine, which is nice and dark and murky, and certainly bacteria are growing in there. Why don't they just set up shop? And the answer is because they're not living anymore. They died,” he says.

“That's the reason why you needed them is because your own died because you have an inhospitable intestinal environment. So you don't need a probiotic. You need something that will let the bacteria grow. You need a prebiotic. Well, what's the prebiotic that's in real food fiber? It's been taken out of processed food,” he says. “I will continue to eat yogurt only because I do believe that I'm getting that prebiotic portion of the equation right.

By eating lots of fiber every single day, you can even go back to the whole grain bread. If you're getting things like that right, and you're eating enough of the vegetables, not the canned kind, but the regular vegetables, you should be providing your body with enough of the fiber to create that environment that's necessary for the good bacteria colonization of your digestive tract.

So even though the yogurt portion of my diet may not really be hitting it out of the park, and I might actually be providing myself with a bunch of dead bacteria in the process, I still think that, as he said, the most important part is getting the fiber portion down to create a better environment for the yogurt that you are eating. Therefore, continue to eat your yogurt, but make sure you're not avoiding your fiber.” 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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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 eating “clean” but can’t seem to achieve the body composition results you are striving for? Fun fact: Just because food is “clean” doesn’t mean it is going to help you lose weight or build muscle. In fact, lots of “clean” foods might be making you eat more. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a recent post, she revealed 10 “clean” foods she replaced with “satiety-boosting food” that helped her achieve her body goals.


Many “Clean” Foods Won’t Keep You Full

“It doesn’t matter if your granola is Keto or Paleo…It still has a million calories, virtually no protein, and won’t keep you full for more than 2 hours,” she writes in her post. “So if you’re starting your day with coconut yogurt and ‘clean’ granola - not only are you missing an opportunity to stimulate your muscle tissue (which matters for so much more than a toned physique)...But you’re also EXTREMELY likely to have unstoppable binges in the evening!”

She Reveals That She Used to Eat Foods She Thought Were Clean Daily

“Ladies, I’ve been down, ‘but I eat so clean’ road before, and it led me absolutely nowhere,” she continues. “I used to eat these ten foods almost every day, and yet struggled to get the body composition that matched how active I was and how healthy I ate.”

Here Are the 10 She Tries to Avoid Now

  1. Nut butter
  2. almond flour
  3. chia seeds
  4. paleo granola
  5. full-fat coconut milk
  6. olive oil
  7. my healthy homemade dressing
  8. coconut oil
  9. grass-fed butter
  10. coconut yogurt.

You Don’t Need to Eliminate But Limit Them

She stresses that elimination isn’t necessary. “I don’t necessarily avoid the foods above, but I measure them and don’t rely on them to keep me full on their own,” she says.

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Now, She Eats Food That Has More Protein and Fiber

“Here are ten foods I used to avoid or not eat regularly that I now eat almost daily and ACTUALLY give the health & results I want,” she continues. “The difference? MORE satiety, MORE volume, MORE protein, and MORE fiber, to optimize my SATIETY so I don’t struggle to stay within my calories.”

Here Are 10 Foods She Eats Daily

  1. Whey protein pancakes
  2. extra lean ground beef
  3. extra lean ground turkey
  4. mixing egg whites with whole eggs
  5. top sirloin instead of ribeyes
  6. low-fat yogurt
  7. cottage cheese
  8. oats & oat flour
  9. lots of high-fiber starchy vegetables
  10. apples, bananas, and fruit in general (not just berries).

You Also Need to Make Sure You Are Eating Enough Protein

In another post, she reveals some common protein mistakes people make. The first? Not eating enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of QUALITY PROTEIN, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

And, That You Are Choosing High Fat Proteins

Another faux pas you might be making is choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Or, Assuming That All You Need to Do Is Increase Protein

Sarah also emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

You Also Shouldn’t Be Relying Too Much on Protein Bars and Shake

She also points out that protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Finally, Salad Isn’t Always the Best Choice

She also points out that sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might be a mistake. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says. 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
Expert-Recommended

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

Do you want to lose weight but aren’t sure what to eat and what to avoid? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds. In one of his viral videos, he shares some of the types of food that used to be a big part of his diet but he avoids at all costs now. “Here are some foods I just flat out will never, ever eat again,” he says in the clip.


There Are 8 Foods He Wishes He “Had Never Eaten”

“I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?” he says. “And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. So, let's go ahead and jump in. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore.”

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Margarine & Shortening

Margarine and shortening is the first on his list. “The trans fats that are in margarine and shortening, these are horrible,” he says. “It's pure hydrogenated oil, which means they've taken an oil and artificially turned it into a solid. Our body doesn't know how to utilize that.” He maintains that it can take 50 days for your body to break them down. Trans fat has also been linked to visceral fat accumulation, “which, outside of just being a pot belly and being unsightly, is one of the most metabolically active tissues in the body. When you form visceral fat, it is pretty much a guarantee that you're going to have increases in inflammation and increases in metabolic disease risk,” he says. Instead, he uses butter, ghee, and coconut oil.

Pudding Cups

“Another one that I won't ever eat again after understanding the gut barrier, not the gut biome, is instant pudding or pudding cups,” he says. Why? They have emulsifiers in them, including polysorbate 20, polysorbate 60, and polysorbate 80. “There is a study published in the European Journal of Allergy and Immunology that found that just a 1% solution of polysorbate 20 or polysorbate 80 led to a complete disruption of the gut barrier,” he says. “So flat out, I avoid emulsifiers and instant puddings, and pudding cups are full of them.”

Soybean Oil Foods

Next up, “any kind of shelf-stable food that has soybean oil in it,” he says. “Now, the things I'm talking about are mainly going to be things like tomato sauce. If I'm buying marinara and there is soybean oil in it, I know pretty much for a fact that soybean oil has gone rancid.” He explains that soybean oil “is a very unstable polyunsaturated fat” and has been linked to increases in liver markers. “Liver stress markers are linked to increases in fat mass, decreases in glucose tolerance, and increases in fasting glucose actually causing metabolic issues,” he says.

Regular Soda

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Another thing I will never drink is a regular soda,” he says, pointing out there are lots of other options that don’t have high fructose corn syrup in them. “Anything that has high fructose corn syrup, I will just not touch,” he says, citing a study published that took a look at the effect of high fructose corn syrup versus sucrose on the brain. “It was found that sucrose regular sugar mildly impaired brain memory and function, but high fructose corn syrup significantly impaired memory and learning and the ability to solve tasks.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Fruit Loops

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, Fruit Loops. “I used to eat them a lot, believe it or not, especially when I was overweight, and I'll never touch them again” – and not because of the sugar. It’s because of red dye number 40, which has been linked to behavioral issues and hyperactivity in kids. “When you look at adults, it's a little bit different. You might see instances of neuroinflammation,” he says.

Mayonnaise

Next up, mayonnaise. While he will eat mayo from Primal Kitchen or from Chosen Foods, he won’t eat the regular kind that is “just nasty soybean oil that has been sitting on a shelf forever.”

Doritos

doritos on wooden table, copy spaceShutterstock

Next up, Doritos. “It's just a gateway food, and it's something I used to eat flat out. No way.” He says it is high in fat, sugar, artificial colorings, and MSG, “which is making you want to eat more of them” and “lights your brain up like a Christmas tree and it's gonna make you want to eat more and that can't be good.”

Gluten

The last one? “I don't eat gluten. I won't eat food with gluten. Why? Because I know how wheat is harvested here in the United States,” he says. “When I eat gluten, I am sick. When I eat gluten, my joints hurt. And when I eat gluten, my brain is foggy,” he says. However, he maintains that the gluten in Europe doesn’t seem to have the same effect. “Something is happening here. Maybe it's the glyphosate. Maybe it's the relationship with Prolein. Maybe it's the fact that we overconsume wheat so much that we start to build antibodies. There are all these different theories, and they all kind of make sense,” he says.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Follow Him on Social Media

For more of Thomas DeLauer’s health tips, you can follow him on social media. Here is his YouTube channel, Instagram, and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Expert-Recommended

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

Before nutritionists were experts, they were average people with less knowledge about food and diets. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet focused nutritionist and social media influencer who shares realistic tips and tricks to help people become the healthiest versions of themselves. In a new viral video, she opens up about some of the mistakes she made before getting credentialed.


“Five things I would never do after becoming a dietician,” she says at the start of the clip. From putting labels on certain types of foods to making assumptions about people that aren’t true, here are the mistakes she made so you don’t have to – and we also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to add her own commentary to the discussion.

Categorize Foods as “Good and Bad”

@thenutritiontea

We learn these tactics in school and it’s our job to unlearn them #dietitiantips #dietitian #dietitiansoftiktok #blacktiktok #blackdietitian #allfoodisgoodfood #goodfoodgoodmood #5thingschallenge #healthyliving

First up, Spence would never “categorize foods as good and bad,” she says. “Not every food is meant to provide nutrients, and not every food is going to be providing the same nutrient. That's why we eat a variety of foods. And yes, some foods are providing us with joy and comfort. That's okay.” Collingwood completely agrees.

“I try not to classify foods as good and bad but rather need vs want,” she explains. “Foods that we need have nutritional value, while want foods have fewer nutrients. Eating a healthy diet is a balance of getting the nutrients we need for good health but also enjoying some of the others.”

Assuming Someone Is Unhealthy Based on Their Body

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

The second is making the assumption “someone is unhealthy based on their body,” she explains. “Bodies are not business cards. If we're talking about health based on lab values or whether someone is eating nutrient dense foods or getting in more movement, a lot of folks in larger bodies are doing those things and have great lab values. And on the opposite spectrum, a lot of folks in thinner bodies don't have great lab values and don't eat nutrient foods or get in a lot of movement,” she points out.

“You cannot just look at someone and know much about their overall health,” agrees Collingwood. “Some of the fittest people are in larger bodies with really good health measures. And just because someone is thin doesn’t mean they are automatically healthy. They could have very little muscle mass and have high blood pressure, cholesterol, and glucose levels.”

Related: Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat

Healthify Foods

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

She also regrets trying to “healthify foods,” she says. “The time and Energy I spent making black bean brownies or ice cream when I could have just enjoyed ice cream and brownies. If you want to swap out something or if you're interested in trying out a new recipe, that's fine, but feeling the need to do something based on what you read on the interwebs is something different.”

Collingwood thinks making recipes healthier is a good thing, “but definitely not all the time,” she says. :If you really want some full fat ice cream, chocolate or a warm chocolate chip cookie, do it!”

Telling People to Stop Eating Their Cultural Foods

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

“Number four, telling folks to swap out white rice for brown rice in their cultural foods,” she continues. “My ancestors were probably rolling in their graves when I did this. Not to mention this is based on the whole idea that certain cultures and ethnicities are unhealthy.”

Some food swaps “can make a huge difference in calories or nutritional quality and some don’t really matter much,” says Collingwood. “When it comes to rice, there isn’t a big difference between white and brown, but for people who love their white rice it can ruin it for them. There are plenty of other places in the diet where you can make changes without needing to change everything, especially the cultural favorites.”

Related: 4 Easy Tips to Lose Weight, According to Dietitian

Only Shopping the Perimeter of the Store

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

“And last but not least, number five, telling people to shop the perimeter of the store,” she says. “Never. Again. This is based on the concept that fresh is best and clean. Eating, no such thing. There are plenty of nutrients found in canned foods, packaged foods, and frozen food. If you like the taste of fresh, that's fine, but telling someone that how they're eating is wrong because they choose foods from a can or package is elitist.”

Collingwood “never did like this advice either,” she says. “Sure, the perimeter has some fresh stuff, but the middle of the store has whole grains, beans, canned veggies, etc. In today’s world it’s not realistic that people won’t be using convenience foods and there isn’t anything wrong with it!”

💪🔥Body Booster: When it comes to everything surrounding diet and nutrition, it isn’t all black and white and you don’t have to go to extremes. Shop the middle of the store, eat the cookie or the rice, and don’t categorize things as good or bad. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you trying to sustain your weight loss in 2025? It might come down to your diet, explains one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post she reveals the foods she eats daily to keep the weight off. “Top foods I eat on repeat as a 54-year-old nutritionist who has sustained 15lb weight loss,” she wrote across the Instagram video.


She Eats “Simple” But That “Does Not Equal Boring”

“I eat most of my foods on repeat, and they don’t vary that much. Keeping things simple helps with meeting calorie and macronutrient goals. I utilize a lot of seasonings and sauces to vary flavor, and I change up how I prepare my veggies based on the season,” she writes in her post. “Simple does not equal boring!”

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

She Prioritizes Protein, Then Fiber

“Protein is always the first thing on my mind, followed by fiber (plants!). In menopause fat intake is super important to support hormone health as well, so ditch the low fat thinking from your 20s,” she writes. “Remember that for fat LOSS, the only 2 things that matter are calories and protein. To keep energy high, pay attention carbs (the quality ones) To support hormone health, eat healthy fats.”

To Lose Weight and Build Muscle, Choose Lean Proteins and Eat 1 Gram Per Pound of Goal Bodyweight

“To lose weight, choose high quality LEAN proteins and eat high volume foods like greens, peppers, tomatoes, cucumber, and berries. To build muscle, eat 1g of protein per pound of goal body weight and make sure you aren’t skimping on carbs. To maintain, have a nice balance of all 3 macronutrients,” she says.

Here Are the Proteins She Eats on Reap

Here are the proteins she eats on repeat:

  • Chicken breast
  • Chicken thigh
  • Rotisserie chicken
  • Ground turkey/chicken
  • Ground pork
  • Ground bison
  • Beef fillet
  • Shrimp
  • Extra firm, high-protein tofu
  • Greek yogurt
  • Cottage Cheese
  • Eggs/egg white.

“I don’t eat fish simply because I don’t enjoy it, but it’s an excellent source of protein (both canned and fresh),” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Here Are the Carbs She Eats on Repeat

Here are the cards she eats on repeat:

  • Oats
  • Potato (white and sweet)
  • Rice
  • Berries
  • Apples
  • Cauliflower
  • Broccoli
  • Romaine
  • Spinach
  • Arugula
  • Kale
  • Brussels sprouts
  • Asparagus
  • Popcorn
  • Cherries.

Here Are the Fats She Eats on Repeat

Here are the fats she eats on repeat:

  • Olive oil
  • Nuts
  • Peanut butter and peanut butter powder
  • Chia
  • Avocado.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Paulina Stein, aka Paulina Hefferan paulinastein
Copyright paulinastein/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.

Swimsuit season is almost here: Are you ready? If not, one expert has some suggestions to help you shape up before slipping into your swimsuit. Paulina Stein, aka Paulina Hefferan, is a celebrity trainer and fitness influencer who boasts over 96,300 followers on Instagram. In a new social media post, she unveils her summer prep plan. “If I wanted to drop 10 pounds before summer, here are 10 wellness habits I’d start doing now,” she writes. “Ready to lose 1.5-2 lbs PER WEEK? Try this!”

Take Probiotics

Her first tip? Take probiotics to restore gut health. “Take 3 Reset Pm Gut cleanse nightly! SUPER IMPORTANT to improve stagnant digestion. Also add in daily probiotic in the AM! Also, gut inflammation can slow down weight loss,” she writes.

Eat in a Small Calorie Deficit

Next, she recommends eating in a slight calorie deficit. “Reduce about 200-300 calories per day (I suggest cutting back on fats that are high in calories like nut butters, oils, or starchy carbs like pasta). Cut out carbs and you’ll drop water weight, not fat!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Eat Protein

Amp up your protein intake. “Eat protein at every meal! Eat around 4-6 oz,” 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.

Walk

Walking will also help shape you up fast. “Walk 20-30 minutes per day! This speeds up digestion. BONUS if you can get in 10k + steps daily!” she writes. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Lift Weights

She also recommends strength training. “Add 3 weight lifting days in weekly (Lower body, upper body, full body)” 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

Drink Water

Don’t forget to hydrate. “Drink 1 gallon of water daily! SUPER IMPORTANT! Not 1 Stanley or 2. You need 4!” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Sleep

Don’t sleep on sleep. “Try to prioritize 7+ hours of sleep nightly. Lack of sleep can affect hormones and slow down weight loss,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Reduce Alcohol

Don’t drink your calories. “Reduce alcohol to 1x per week (stops fat burn!)” she says. Not only are alcoholic drinks high in calories, but when you drink you are more likely to eat unhealthy food and exercise less.

Reduce Salt Intake and Cut Back on Gas-Causing food.

Don’t overlook sodium. “Reduce salt intake (not cut out),” she suggests. Also, cut back on “gas causing food,” she says. “FODMAPS, including seasonings, onions, garlic, broccoli,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Drink Coffee After Eating

Another surprising suggestion? She says to drink coffee after eating in the morning “to balance cortisol.” According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “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 ou

Don’t Go Overboard on the Weekends

Her last tip? Don’t go overboard on the weekends, because they matter. “If you are great during the week and go ravenous on weekend,” she says, noting that it’s all about “balance.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr. Shannon Ritchey dr.shannon.dpt
5 Strength Training Mistakes That Sabotage Your Weight Loss
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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.

Many women fear building muscle because they think it will make them look bulky. Instead, they prefer the concept of “toning.” But is there even a difference between the two? Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via “Gentle Consistency,” she explains in her Instagram bio. In a new post, she tackles the question: What’s the difference between building muscle and toning? You might be surprised by the answer.

This Is What Building Muscle Requires

Dr. Ritchey explains that building muscle requires the following. First, “Using challenging enough resistance and taking each set close to failure,” she says. It also involves diet. “Eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day)” she reveals.

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

This Is What Toning Requires

Toning (body recomposition) requires three things. “Using challenging enough resistance and taking each set close to failure,” she says. It also required “eating enough protein (the RDs we work with recommend .75-1g per pound of body weight per day),” she says, and also “nutrition for fat loss,” with her RDs recommending either maintenance calories or a small deficit.

Toning and Muscle Building Workouts Can Be the Same

“The fitness industry has made us believe that a toning workout looks different than one that builds muscle. This implies that light weights/high reps burn or spot-treat fat, which isn’t true,” she says.

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You Don’t Have to Lift Super Heavy to Build Muscle

“You don’t have to lift super heavy to build muscle. Studies show that sets as high as 30 taken close to failure can build as much muscle as lower rep/higher weight. But if you’re doing much more than 30 reps, it isn’t shown to build much (if any) muscle for most,” she says.

Here Are Tips to Know If You’re Lifting Heavy Enough

In another post, she reveals 4 tips to know if you’re lifting heavy enough. “Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That’s why we don’t count reps and don’t give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point,” she says.

Tip One: You Shouldn’t Be Able to Do More Than 30 Reps

Her first tip to know if you’re getting close to failure? “You shouldn’t be able to do more than about 30 reps with that weight. If you can, go heavier,” she says.

Tip Two: You Should Need to Take a Break

“After your final rep, set the weight down and break for a few seconds. You weren’t close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds,” she says.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Tip Three: Your Last Rep Should Take Longer

Tip three? “Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you’re close to failure. If you can quickly perform the movement, you aren’t close to failure, and you can either do more reps or go heavier,” she says.

Tip Four: You Feel a Spike in Heart Rate in Last Few Reps

“If you feel a spike in heart rate in your last few reps, you’re likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn’t the most reliable test, but it can be helpful,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.