Skip to content
Nutrition & Diet
✓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.

I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

And I gained more confidence along the way.

Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Ascending,Sugar,Cube,Graph,With,Descending,Arrows,Indicating,To,Reduce
Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Nutrition & Diet

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.

I Said Goodbye to Sugary Breakfast Cereals

Colorful,Sugary,Cereal,Background

Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED:Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

Delicious,Cold,Summer,Lemonade,With,Cucumber,And,Mint,On,A

Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

Almond,Butter,Yogurt,Breakfast,With,Sliced,Apples

I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

Frozen,Grapes,On,White,Background

Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

Close,Up,Yellow,Cup,Of,Black,Coffee,Isolated,On,White

My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

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

Processed Snacks Were Swapped for Whole Foods

Bowl,Of,Hummus,With,Carrot,Sticks,And,Chickpeas,,Top,View.

Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy eatingsustainable weight loss

More For You

Nutrition & Diet

I Lost 25 Pounds by Swapping Out These 6 Sugary Foods

Ascending,Sugar,Cube,Graph,With,Descending,Arrows,Indicating,To,Reduce
Jeremy Horowitz
By Jeremy HorowitzNov 24, 2024
Jeremy Horowitz
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.

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.

I Said Goodbye to Sugary Breakfast Cereals

Colorful,Sugary,Cereal,Background

Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED:Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

Delicious,Cold,Summer,Lemonade,With,Cucumber,And,Mint,On,A

Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

Almond,Butter,Yogurt,Breakfast,With,Sliced,Apples

I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

Frozen,Grapes,On,White,Background

Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

Close,Up,Yellow,Cup,Of,Black,Coffee,Isolated,On,White

My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

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

Processed Snacks Were Swapped for Whole Foods

Bowl,Of,Hummus,With,Carrot,Sticks,And,Chickpeas,,Top,View.

Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Girl,Measuring,Waist,Circumference,After,A,Grueling,Workout,,Isolated,On
Leah Groth
By Leah GrothNov 23, 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.

Breakfast used to be the most chaotic part of my day—and it showed in my weight and energy levels. My mornings were either filled with sugary, processed foods or skipped entirely, leaving me tired, irritable, and prone to overeating later. But everything changed when I decided to revamp my breakfast routine. By making four intentional changes, I not only lost 12 pounds in just three weeks but also felt more energetic and focused throughout the day. These small but powerful adjustments made a huge difference, and they can do the same for you.

I Focused on High-Protein Meals

Breakfast,Background.,Fried,Eggs,With,Spinach,,Feta,Cheese,On,Stone

Protein became the backbone of my breakfast, and it was one of the most impactful changes I made. Instead of sugary cereals or pastries, I started eating eggs, Greek yogurt, or protein-packed smoothies. For example, my favorite breakfast became scrambled eggs with spinach and a sprinkle of feta cheese. On busier mornings, I blended almond butter, unsweetened almond milk, a scoop of protein powder, and frozen berries into a smoothie. These options kept me full for hours, preventing the mid-morning hunger pangs that used to send me to the vending machine. By starting my day with protein, I stabilized my blood sugar and supported my body’s fat-burning processes.

RELATED:Nutrition Coach Shares 4 Filling “Lazy” Meals Under 500 Calories to Lose Fat

I Packed in More Fiber

Overnight,Oats,With,Chia,Seeds,And,Fresh,Strawberries,And,Blueberries

Adding fiber to my breakfast routine transformed my eating habits. Foods like oatmeal, chia seeds, and whole-grain toast became staples. One of my go-to breakfasts was overnight oats made with almond milk, chia seeds, and a handful of fresh berries. Not only was it quick and convenient, but it was also incredibly satisfying. Fiber helps regulate digestion and keeps you full for longer, which meant I could easily go from breakfast to lunch without feeling the need to snack. This change helped me cut down on unnecessary calories while supporting my weight loss goals.

I Ditched Sugary Drinks

A,Glass,Cup,Of,Fresh,Green,Herbal,Tea,With,Lemon,

Sugary coffee drinks used to be a daily indulgence that I didn’t think twice about—but those calories added up fast. I traded caramel lattes for black coffee with a splash of almond milk or a sprinkle of cinnamon. On days when I craved something warm and comforting, I opted for green tea with a touch of honey. These simple swaps significantly reduced my sugar intake while keeping me hydrated and energized. Over time, I began to appreciate the natural flavors of coffee and tea, and I no longer missed the sugary syrups.

I Planned Ahead for Busy Mornings

Keto,Or,Low,Carb,Diet,Breakfast.,Egg,Muffin,Cups,Or

Skipping breakfast used to be a common habit when I was short on time, which led to overeating later in the day. To combat this, I started prepping my breakfasts in advance. I made batches of egg muffins loaded with vegetables or portioned out ingredients for smoothies the night before. Having these ready to go made my mornings stress-free and ensured I always had a nutritious meal. This small habit kept me consistent and helped me avoid the temptation of grabbing fast food or skipping breakfast altogether.

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

I Cut Out Empty Carbs

Avocado,Toast,With,A,Perfect,Poached,Egg,On,Top,With

One of the biggest changes was eliminating refined carbs from my morning routine. Bagels and white toast were replaced with whole-grain options or protein-rich alternatives. For instance, instead of a plain bagel with cream cheese, I started having whole-grain toast topped with avocado and a poached egg. The difference in how I felt was immediate—I stayed full longer, had more energy, and avoided the mid-morning energy crashes that refined carbs used to cause. Cutting out these empty calories was a crucial step in creating a healthier, more balanced breakfast.

By focusing on protein, fiber, reducing sugar, and planning ahead, I turned breakfast into a powerful tool for weight loss and better health. These changes helped me lose 12 pounds in three weeks and gave me the energy to tackle my day with confidence. If you’re ready to see results, start with your mornings—because what you eat at breakfast can set the tone for the entire day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Easy-to-Follow Rules for Cutting Sugar Without Feeling Deprived

Young,Woman,Reading,Book,At,Table,On,Balcony,With,Beautiful
Christopher Roback
By Christopher RobackNov 28, 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.

For many of us, sugar is the hardest habit to break. It’s hidden in so many of the foods and drinks we consume daily, from breakfast cereals to salad dressings, and its addictive nature makes it difficult to give up. But reducing sugar doesn’t have to feel like a punishment. With the right strategies, you can cut back on sugar while still enjoying the foods you love and feeling satisfied. The key is to focus on balance, smart substitutions, and gradual changes that allow your taste buds to adjust over time. Whether your goal is to lose weight, feel more energized, or simply adopt a healthier lifestyle, these five easy rules can help you reduce your sugar intake without deprivation. Here’s how to take control of your diet and make sustainable, long-term changes for a healthier you.

RELATED: Nutritionists Share 10 Tips for Staying Slim Over Thanksgiving

Choose Whole Foods Over Processed Ones

Healthy,Food.,Balanced,Food,Cooking,Ingredients.,Clean,Diet,Eating.,Top

Processed foods are often loaded with hidden sugars, even in savory items like sauces and breads. Stick to whole foods like fruits, vegetables, lean proteins, and whole grains. These options not only have less sugar but also come packed with fiber and nutrients that keep you full and satisfied.

Read Nutrition Labels Carefully

Young,Woman,Checking,Nutrition,Label,On,Package,While,Buying,Salad

Hidden sugars can be found under names like fructose, dextrose, or cane syrup. Get in the habit of reading nutrition labels and choosing items with little to no added sugars. Look for products with a 1:1 ratio of sugar to fiber to help balance blood sugar and prevent cravings.

RELATED: Man Lost 140 Pounds With These 9 Meal Prep Tips

Sweeten Naturally With Fruits and Spices

Mug,Of,Coffee,With,Beans,And,Cinnamon,On,Black,Background

When you’re craving sweetness, reach for natural options like berries, apples, or pears. Spices like cinnamon, nutmeg, and vanilla extract can also add flavor without the need for sugar. For example, try adding cinnamon to your morning oatmeal or coffee for a naturally sweet boost.

Find Healthy Swaps for Sugary Treats

Cubes,Of,Dark,Artisan,Chocolate.,Rich,Dark,Chocolate,With,Walnuts

Love desserts? Swap ice cream for frozen Greek yogurt topped with fresh fruit or trade candy bars for a handful of nuts with dark chocolate. These alternatives satisfy your sweet tooth while offering protein and fiber to keep you feeling full.

RELATED: The 8 Best Foods to Curb Cravings and Losing Weight

Cut Back Gradually

Coffee,Cup,,Beans,,Chocolate,And,Macaroons,On,Old,Kitchen,Table.

You don’t have to eliminate sugar all at once. Start by reducing the sugar in your coffee, switching to unsweetened drinks, or cutting portion sizes of desserts. Gradual changes allow your taste buds to adjust, making it easier to stick to your new routine without feeling deprived.

By incorporating these five rules into your daily life, you’ll naturally reduce sugar, improve your energy, and take control of your health—all while still enjoying the foods you love. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 49 Pounds at 43 by Removing These 7 Foods From Her Diet 

Ruth_Soukup8
Leah Groth
By Leah GrothNov 12, 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.

Do you want to change your life and finally lose the weight you have been holding onto for decades? It might be as simple as eliminating a few things from your diet, claims one expert. Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. “I struggled with my weight for years before I finally stopped dieting and just focused on balancing my hormones by eating mostly whole foods that are high in protein and healthy fat. Ultimately, it’s what helped me lose 49 pounds and keep it off,” she writes in the post.

Start by Approaching Diet as a Lifestyle

First, she approaches diet as a lifestyle, and “because this is a lifestyle, not a diet, I don’t typically think about any foods as being ‘off limits.’ That said, there are things I just don’t buy anymore because I know they’re not what I want to put in my body. So here are seven things you won’t find,” she writes in her post.

Eliminate Vegetable Oil

The first thing she eliminated from her diet? “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

RELATED:7 Budget Protein Foods This Chef Always Buys at Costco

Sugar

The next diet no-no, according to Ruth? Sugar. If you are a baker, simply do a little swapping, she suggests. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

The next type of sweetener to get rid of? High fructose corn syrup. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes. Again, seek healthier swaps.

Packaged Side Dishes

Need to make a side dish? Avoid packaged side dishes, “such as mac & cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc., recommends Ruth. These are highly processed foods.

RELATED:Fitness Skeptic Walked 90 Days to Get Back in Shape

Breakfast Cereal

While it may be an easy choice for breakfast, Ruth strongly suggests staying away from breakfast cereal. Why? Most of them are highly processed and contain lots of additives and sugar. If you do want to eat cereal, make sure to opt for a higher fiber, lower sugar option.

Brownie and Cake Mix

Another sweet treat, no-no? Brownie and cake mix says Ruth. If you do enjoy baking, try to cook from scratch using healthier flours and sweeteners, resulting in a less processed and more nutritious product.

RELATED:This Fitness Expert Reveals 7 Hidden Weight Loss Mistakes You Need to Stop Doing Right Now

Fruit Juice

Fruit juice may sound nutritious, but you should stay away, according to Ruth. ”Except for Clamato, which we use for Bloody Mary’s on the weekend! The rest of it is just pure sugar,” she says.

Removing These Foods Was a Game Changer

Ruth maintains that removing these foods will help control your hormones. “It’s funny when I look at old pictures of what my pantry used to look like, and I see how these foods I used to eat are. It’s no wonder I struggled with my weight and hormones for so long!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How to Meal Prep for Weight Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

If you are trying to lose weight, meal prepping can be the ultimate game changer. However, lots of people make common mistakes when it comes to meal prepping and planning. 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 new post, she discusses everything to know about meal prep in order to maximize success. “Struggling with your food prep?” she writes. “I can almost guarantee you that you’re making things too complicated.”

These Are the Most Common Food Prep Mistakes

She starts by outlining the most common food prep mistakes. The first? Leaving it “always” to the last minute. Next is “trying to follow complicated meal plans,” and “making poor decisions because you end up starving at 3pm and have nothing to eat.”

Food Prep Tip 1: Eat the Same Thing on Repeat

“Try these food prep tips to simplify your life,” she writes. The first? Eat the same thing on repeat. “This makes tracking a lot easier too as you can just copy and paste!” she says.

Food Prep Tip 2: Batch Prep

Her second tip is to bach prep. “Use the recipes below and in my guide and find 3-4 recipes you can prep ahead for the week!” she says.

Food Prep Tip 3: Prep Ingredients to Mix and Match

Next, prep ingredients to mix and match, she instructs. “Have a giant batch of a few different proteins, starches and veggies and mix and match throughout the week!” she says.

This Is Her Favorite Bowl

She then goes on to reveal the ingredients of one of her favorite bowls for busy weeks.

  • 150g of cooked extra lean ground beef (spice mix for 1lb of meat: 1/2 tsp cumin, 1/2 tsp smoked paprika, 1/2 tsp oregano, 1/2 tsp garlic powder, and salt to taste)
  • 250g of Sarah’s Carrot Salad
  • 40g of crumbled feta OR 90g of guacamole (from Costco)
  • 100g of fresh mango, diced
  • 30g of red onion, minced
  • a handful of fresh cilantro, chopped
  • 1 lime, juiced
  • *OPTIONAL: 1-2 tbsp of nutritional yeast for cheese flavor (track it).

Cook Beef and Spices

Here are the instructions: “Place a small non-stick pan on medium heat with all the beef seasonings and warm the spices for 2 minutes,” she writes. “Add ground beef and coat in spices, stirring regularly, until browned and cooked through.”

Build the Bowl

“On a large plate or bowl, place Sarah’s Carrot Salad, fresh mango, red onion, fresh cilantro, and lime juice,” she continues. “Add ground beef to the bowl and top with feta cheese & optional nutritional yeast! Time to simplify your diet & ditch the complicated meal plans!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

3 Stretching Mistakes You Should Stop Today

Liv Livinleggings
Copyright Livinleggings/YouTube
Christopher Roback
By Christopher RobackJan 24, 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.

We've all been there—dedicating precious minutes to stretching, hoping to become more flexible, yet seeing no results. If this sounds familiar, you're not alone. Many of us have been approaching stretching all wrong, but that's about to change. In this article, mobility expert Liv reveals the science behind effective stretching and how to avoid common pitfalls that might be holding you back.

Liv, a renowned mobility specialist who combines strength training with yoga in her innovative "Yoga Rebel Method," has helped thousands transform their flexibility through her mobility-based approach. With over 500K YouTube subscribers following her journey, she's dedicated to helping people achieve their mobility goals through proper technique and understanding. Read on to discover the game-changing mistakes you might be making and learn how to fix them for real results.

The Nervous System: Your Hidden Stretching Partner

"The stretch reflex is like a protective guard in each muscle," Liv explains in her post. "When triggered, it causes the muscle to resist stretching—which is exactly what we don't want." This natural response can either work for or against you, depending on how you approach your stretching routine.

Why Rushing Into Stretches Sabotages Your Progress

According to Liv, approaching a stretch too quickly is like rushing to pet a nervous dog—you'll only trigger defensive responses. "You need to give your muscles and their respective nervous system time to adapt to the sensations of that stretch," she emphasizes. This allows the stretch reflex to relax, creating an opportunity for genuine flexibility gains.

Master the Three-Phase Approach to Stretching

Liv recommends breaking down each stretch into three distinct phases:

1. Begin with a very mild stretch to connect mind and muscle

2. Move to a mid-level intensity with a deep exhale (hold for 10 seconds)

3. Progress to your threshold, maintaining the position for at least 20 seconds

The Truth About Stretch Duration

"There's a lot of nuance behind how long you should hold a stretch," Liv notes. While various studies support different timeframes, she recommends newcomers maintain each stretch for no less than 30 seconds. This duration allows proper muscle adaptation and meaningful flexibility gains.

Why Your Internal Clock Is Deceiving You

Most people dramatically underestimate how long they're holding stretches. As Liv points out, "Just like when we were kids counting too quickly in hide and seek, we tend to rush through our stretch holds." This impatience can significantly impact your progress.

The Importance of Proper Timing

"Don't think of stretching as the side dish to your workout," Liv advises. "It's part of the main meal." She recommends using a stopwatch or timer to ensure you're giving each stretch its full duration, especially when working on multiple muscle groups.

Understanding Stretch Intensity

Just as lifting a one-pound weight won't build muscle, stretching without proper intensity won't improve flexibility. "A mild stretch where you can just about feel the muscle isn't enough intensity to stimulate change," Liv explains. The key is finding the sweet spot between comfort and challenge.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Finding Your Edge: Comfort vs. Challenge

Liv suggests a practical way to gauge proper stretch intensity: "You should be at a point where having a conversation really isn't something you want to be dealing with, but you can still control your breathing and relax specific body parts." This balance ensures you're pushing yourself enough to see progress while avoiding injury.

The Role of Mindfulness in Stretching

"Learning the difference between pain and discomfort is a journey that's individual for each of us," Liv shares. Pay attention to your body's signals: if you can't shake that inner feeling of panic despite efforts to stay calm, you've likely pushed too far.

Your Path to Better Flexibility

Improving flexibility is about working smarter, not just harder. By avoiding these common mistakes and following Liv's guidance, you're setting yourself up for real, lasting progress in your flexibility journey. Start implementing these changes in your next stretching session, and experience the difference proper technique can make. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Woman Lost 60 Lbs by Using Exercise Formula

Melea Johnson themeleashow
Copyright themeleashow/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight, but no matter how much you exercise, you aren’t dropping pounds as fast as you would like? According to one YouTuber, there is a secret equation that can help you achieve your weight loss goals. Melea Johnson is an influencer who regularly shares about her 60-pound weight loss with her thousands of followers. In a recent post, she unveiled a game-changing formula that helped her drop weight fast.

You Have to Adujust Your Workout As You Age

“I’m 42! 👉🏻The older you get, the lower your heart rate needs to be to be in a ‘fat burning heart rate zone’. If you’re looking to burn fat, lose weight or even maintain weight as your metabolism lowers as you’re getting older, you have to adjust your work out!” she explains in the post.

Some People Can Lose Weight with HIIT Workouts

She explains that HIIT workouts are an effective exercise for some people, but not all. “If you’re able to lose weight during high intensity workouts, great, keep doing that! Do whatever works for you,” she writes.

But, Many Need to Adjust Workouts So That Heart Rate Is in Fat-Burning Heart Rate Zone

“BUT, if you struggle to lose weight and feel like you tried everything.. Or have Endometriosis, PCOS and Insulin Resistance like I do…. Or you just have a hard time maintaining weight as you age… You’ve gotta change the way you work out to keep your heart rate in your fat burning heart rate zone!: she continues.

Here Is the Formula

“Here’s the formula,” she says, revealing her secret weapon.

  1. 220- (your age) = ______
  2. Take that answer and multiply it by .55
  3. Take that answer and also multiply it by .65
  4. That will give you 2 numbers and your official heart rate range for fat burning!

What's Your Fat-Burning Heart Rate?

“For example, my age is 42,” she says, revealing the following calculations:

  • 220-42 =178
  • 178 x .55 = 98
  • 178 x .65 = 115

So my fat-burning heart rate range is 98-115!

She Recommends Walking or Biking Without Resistance

“So during my workouts, I’m aiming to keep my heart rate between that range for the entire time!” she says. “The best way to do that is the walking or biking without any resistance. I see people walking at the gym on an incline at 3.5 or higher trying to lose weight and I know that their heart rate is way too high for them to be in a fat burning heart rate zone. They don’t see results and they get frustrated. Could this be you?”

This Formula Is Based on Science, Not a Fad

“This formula has been around for forever! Fads in the exercise world change, but this science and formula have always worked,” she says. “If you’re just starting out, you have to do at least 20 minutes in the fat burning heart rate zone. Now that I’ve done it for a few years, I do 40 minutes to an hour. But the great thing is is that it because it’s low impact, I’m able to do other things at the same time while I’m walking or biking, like putting together my Grocery Pickup list, working on my phone, answering emails, you could even watch videos or listen to podcasts. It’s very easy to multitask and fat burn at the same time!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.