Skip to content
Fitness & Workouts
✓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.

10 Weight Loss Mistakes You Need to Stop Making

Expert advice on safe, sustainable weight loss strategies.

Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
,Exhausted,Runner,Resting,After,Running,In,City, tired, hill
Shutterstock
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

Many of us have stood in front of the mirror, promising ourselves that this time, we'll finally shed those extra pounds - and fast. However, the desire for quick results often leads to mistakes that can be counterproductive or even harmful. Read on to learn common pitfalls to avoid when attempting rapid weight loss, with insights from fitness and nutrition experts.

Setting Unrealistic Goals

Hand with Pencil making goals list to lose weightShutterstock

One of the biggest mistakes is setting unrealistic goals, such as aiming to lose 5 percent body fat in just two weeks. Blanca Garcia, RDN, cautions, "A 5% body fat loss in two weeks is not a recommendation I would make. The healthier, more achievable goal is to make lifestyle changes that are small but doable."

Falling for Crash Diets

Calories Nutrition Food Exercise ConceptShutterstock

Crash diets or extreme calorie restriction can be tempting for quick results, but they're often counterproductive. Fitness expert Jillian Michaelswarns, "When you starve the body, you're telling your body, 'Oh my god, food is really scarce.' This can lead to metabolic damage and the dreaded yo-yo effect."

Neglecting Exercise

Overweight guy sitting on the couch with remote in hand trying to watch some TV.Shutterstock

Contrary to popular belief, exercise plays a crucial role in weight loss. Michaels advises, "If you're trying to lose weight, it's like 80% exercise because you can't starve it off." Neglecting physical activity can significantly slow down your weight loss progress.

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Ignoring Macronutrient Balance

Set of natural food high in protein on grey background, top viewShutterstock

Focusing solely on calorie reduction without considering macronutrient balance can lead to nutrient deficiencies and muscle loss. It's important to maintain a balanced diet that includes adequate protein, healthy fats, and complex carbohydrates.

Overexercising

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

While exercise is crucial, overdoing it can be counterproductive. Garcia advises, "Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met."

Neglecting Sleep and Hydration

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Many people underestimate the importance of sleep and hydration in weight loss. Lack of sleep can disrupt hormones related to appetite, increasing the likelihood of overeating. Similarly, dehydration can slow down metabolism and lead to overeating due to thirst being mistaken for hunger.

Relying Solely on the Scale

Female bare feet with weight scale on wooden floorShutterstock

Focusing only on the number on the scale can be misleading and demotivating. Catherine Gervacio, registered dietitian, suggests, "Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

RELATED: I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

Overlooking Muscle Mass

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.Shutterstock

Rapid weight loss often leads to loss of muscle mass along with fat. Gervacio advises, "Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats."

Expecting Immediate Results

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Expecting dramatic results in a short time can lead to disappointment and giving up. Garcia reminds us, "Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do."

Ignoring Professional Guidance

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Attempting rapid weight loss without professional guidance can be risky. Garcia emphasizes, "Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian."

RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor

How to Lose Weight Sustainably

Healthy young woman weighing herself on scaleShutterstock

While the desire for quick weight loss is understandable, it's crucial to approach it healthily and sustainably. Avoid these common mistakes and focus on long-term lifestyle changes for the best results. As Gervacio says, "Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. Focus on progress rather than perfection!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

proteinsustainable weight lossweight losscarbsozempic

More For You

Fitness & Workouts

10 Weight Loss Mistakes You Need to Stop Making

,Exhausted,Runner,Resting,After,Running,In,City, tired, hill
Shutterstock
Alek Korab
By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
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.

Many of us have stood in front of the mirror, promising ourselves that this time, we'll finally shed those extra pounds - and fast. However, the desire for quick results often leads to mistakes that can be counterproductive or even harmful. Read on to learn common pitfalls to avoid when attempting rapid weight loss, with insights from fitness and nutrition experts.

Setting Unrealistic Goals

Hand with Pencil making goals list to lose weightShutterstock

One of the biggest mistakes is setting unrealistic goals, such as aiming to lose 5 percent body fat in just two weeks. Blanca Garcia, RDN, cautions, "A 5% body fat loss in two weeks is not a recommendation I would make. The healthier, more achievable goal is to make lifestyle changes that are small but doable."

Falling for Crash Diets

Calories Nutrition Food Exercise ConceptShutterstock

Crash diets or extreme calorie restriction can be tempting for quick results, but they're often counterproductive. Fitness expert Jillian Michaelswarns, "When you starve the body, you're telling your body, 'Oh my god, food is really scarce.' This can lead to metabolic damage and the dreaded yo-yo effect."

Neglecting Exercise

Overweight guy sitting on the couch with remote in hand trying to watch some TV.Shutterstock

Contrary to popular belief, exercise plays a crucial role in weight loss. Michaels advises, "If you're trying to lose weight, it's like 80% exercise because you can't starve it off." Neglecting physical activity can significantly slow down your weight loss progress.

RELATED: I Lost 42 Pounds with These 6 High-Protein Meals

Ignoring Macronutrient Balance

Set of natural food high in protein on grey background, top viewShutterstock

Focusing solely on calorie reduction without considering macronutrient balance can lead to nutrient deficiencies and muscle loss. It's important to maintain a balanced diet that includes adequate protein, healthy fats, and complex carbohydrates.

Overexercising

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

While exercise is crucial, overdoing it can be counterproductive. Garcia advises, "Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met."

Neglecting Sleep and Hydration

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Many people underestimate the importance of sleep and hydration in weight loss. Lack of sleep can disrupt hormones related to appetite, increasing the likelihood of overeating. Similarly, dehydration can slow down metabolism and lead to overeating due to thirst being mistaken for hunger.

Relying Solely on the Scale

Female bare feet with weight scale on wooden floorShutterstock

Focusing only on the number on the scale can be misleading and demotivating. Catherine Gervacio, registered dietitian, suggests, "Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

RELATED: I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight

Overlooking Muscle Mass

Happy elderly woman celebrating her fitness achievement after a great outdoor workout session, flaunting her strong bicep. Fit senior woman expressing her pride in her successful exercise routine.Shutterstock

Rapid weight loss often leads to loss of muscle mass along with fat. Gervacio advises, "Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats."

Expecting Immediate Results

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Expecting dramatic results in a short time can lead to disappointment and giving up. Garcia reminds us, "Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do."

Ignoring Professional Guidance

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Attempting rapid weight loss without professional guidance can be risky. Garcia emphasizes, "Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian."

RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor

How to Lose Weight Sustainably

Healthy young woman weighing herself on scaleShutterstock

While the desire for quick weight loss is understandable, it's crucial to approach it healthily and sustainably. Avoid these common mistakes and focus on long-term lifestyle changes for the best results. As Gervacio says, "Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. Focus on progress rather than perfection!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

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

Will Tennyson
Copyright Will Tennyson/YouTube/Shutterstock
Christopher Roback
By Christopher RobackNov 11, 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
✓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 all have that one friend who spends hours in the gym and claims to eat the perfect diet, yet still can't lose weight. Maybe you're that friend. While you might blame genetics, Will Tennyson, a fitness enthusiast, and YouTube star with over 3 million subscribers, has news for you: "Getting in the best shape of your life and being the best version of yourself is not one of them." Read on to discover the hidden mistakes that could be sabotaging your weight loss journey—and learn exactly how to fix them.

Mistake #1: Trusting 'Healthy' Labels Without Checking Facts

"The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits," says WebMD. Will demonstrates this in his post with the muffin trap: "People see muffins as a light snack or a side for some reason, but there are more calories in muffins than there are in actual McMuffins." A standard blueberry muffin packs around 430 calories—more than a sausage McMuffin. Adding a "simple" caramel latte brings another 290 calories and 40g of sugar.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Mistake #2: Ignoring Portion Sizes

WebMD emphasizes that "Food servings have grown larger and larger over the years." They recommend specific portion guidelines: "A cup of fruit should be no larger than your fist, an ounce of cheese is about the same as the size of your thumb from base to tip, and 3 ounces of meat, fish, or poultry is about the size of your palm." Will adds that even healthy foods can become problematic when portions aren't controlled.

Mistake #3: Drinking Your Calories

"While they are convenient and simple, they pack a lot of calories—200 calories for one cup," Will notes about smoothies. WebMD advises to "avoid 'empty calories'" and "steer clear of sugar-containing sodas and fruit drinks." Will emphasizes, "Some things in life are not about getting things down easy."

Mistake #4: Falling for the 'Natural' Food Trap

"Fresh fruits are always better than their dried counterparts," Will warns. He demonstrates how dried mango contains 140 calories in just a quarter cup. "It's just like your fruit steps into an ice bath. It just shrives up—a lot less volume for the amount of calories. This is practically candy. It's super addicting, and you think it's healthy because it's fruit? No, put it back."

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

Mistake #5: Assuming All Salads Are Diet-Friendly

"Just because it's on a bed of lettuce doesn't mean it's good," Will cautions about his 700-calorie "healthy" salad. WebMD suggests to "Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods." Will adds humorously, "Salads are great if you're hungry and you want to stay that way."

Mistake #6: Going Through the Motions at the Gym

"Just being here isn't enough," Will states. While WebMD recommends "Exercise at least 150 minutes each week," Will emphasizes quality: "Every single set should be pretty close to failure, like RPE 8 and above. If you're not going that hard, there's really no point." He adds, "Don't be a Tommy texter. Use this time for you. You're literally in here for 45 minutes to one hour. Use this time to invest into yourself."

Mistake #7: Misunderstanding 'Healthy' Snacks

Will demonstrates how trail mix can be deceiving: "I usually find trail mix to be just an inconvenient way to eat M&Ms. You throw on a season of Young and the Restless, I could go through that bag two times over... before you know it, you're a thousand calories deep in trail mix." WebMD suggests healthier alternatives: "Snack on berries. Dark berries are rich in healthy antioxidants. They're also low in calories and fat and high in fiber."

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

Final Word

"There is so much information out there," Will concludes, "and it is really hard to pick what information to actually trust. But I will say this: when it comes to nutrition, find your calories, hit your protein. When it comes to your fitness, lift some weights and get moving. But whatever you do, give it your all. And the secret to life is having balance in whatever you do. And when you have that, you're pretty much unstoppable." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

8 Macro Tracking Mistakes Sabotaging Your Weight Loss

Sarah Bouchard fedandfreewithsarahb
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothJan 16, 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:
Are you struggling to lose weight even though you are tracking your macros? You might be making mistakes that are sabotaging your goals. 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 social media post, she asks: “Are these 8 macro tracking mistakes sabotaging your fitness journey results? Are these mistakes keeping you stuck in your fitness journey? She then goes on to “break down some common mistakes and how to fix them.”


Setting Calories Too Low

You might be underestimating how many calories you need. “Setting calories too low” is the first macro mistake she tackles. “This can lower your energy levels, reduce your metabolism, and leave you feeling exhausted—and it’s not sustainable!” she writes.

Expecting to Lose One to Two Pounds of Fat Per Week

Next, adjust weight loss expectations. “Expecting 1-2 lbs of fat loss every week” is the second mistake. “Weight fluctuates due to factors like water retention and your menstrual cycle. Be patient and trust the process,” she suggests.

Eating Back Calories Burned During Exercise

Just because you burned calories during a workout doesn’t give you the excuse to replace them. “Eating back calories burned during exercise” is mistake three. “Remember, most apps already include your activity level when calculating your calorie budget—don’t double dip!”

Not Weighing Food

You might think your portion sizes are correct, but you won't know for sure unless you are weighing or measuring your food. “Eyeballing portions instead of using a scale” is mistake four. “Using cups or tablespoons instead of a scale can lead to big inaccuracies. Invest in a food scale for precision,” she says.

Quitting Tracking Once You Reach Your Goal

“Thinking tracking ends when you reach your goal” is another common mistake people make, she says. “Maintenance also requires mindfulness and consistency. Keep an eye on your intake to maintain your progress.”

Hyper-Focusing on Macro Percentages

Number six? “Hyper-focusing on macro percentages,” she says. “This adds unnecessary stress. Instead, prioritize total calories, protein, and fiber for better results.”

Giving Up After One “Off-Plan” Meal

Don’t give up even when you slip up. “Stopping tracking after one ‘off-plan’ meal” is mistake seven. “Consistency matters more than perfection! Don’t let one indulgence derail your efforts,” she says.

Focusing on Weight Loss, Not Muscle Growth

Her last mistake? “Focusing only on calorie deficits instead of building muscle,” she says. “Many women don’t need to lose weight—they need to build muscle! You can’t do this in a deep calorie deficit with excessive cardio.”

A Few Pro Tips

She concludes with “some actionable tips for success.”

  • Use a food scale to measure portions accurately.
  • Focus on hitting your daily protein and fiber goals.
  • Be consistent, even on imperfect days.

Shift your mindset from just “losing weight” to building strength and muscle. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

May_Tom_RD2
Copyright May Tom RD/YouTube
Christopher Roback
By Christopher RobackNov 07, 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
✓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 with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.

Mistake 1: Not Understanding How Belly Fat Works

"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."

The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."

Mistake 2: Waiting Too Long to Address the Problem

Nurse,,Elderly,Patient,And,Blood,Pressure,In,House,,Retirement,HomeShutterstock

"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.

Mistake 3: Not Tracking Your Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."

Mistake 4: Relying on Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."

Mistake 5: Avoiding Strategic Fasting

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.Shutterstock

May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.

Mistake 6: Doing the Wrong Type of Exercise

young sporty woman shoulder pain from workout in the gymShutterstock

The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."

Mistake 7: Focusing Only on Ab Exercises

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."

Mistake 8: Ignoring Your Saturated Fat Intake

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.

Mistake 9: Not Activating Your AMPK

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.

Mistake 10: Overlooking Temperature's Impact on Fat Loss

Beautiful young woman getting local cryotherapy therapy in cosmetology clinic. Beautician applying cold nitrogen vapors to the face of woman.Shutterstock

"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Mistake 12: Not Timing Your Protein Right

Cooking juicy beef steak by chef hands on dark black background with copy space for text menu or recipe.Shutterstock

"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."

Mistake 13: Underestimating the Impact of Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."

Mistake 14: Neglecting Your Gut Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Weight Loss Mistakes Women Over 40 Need to Stop Making Now

Exercise,And,Healthy,Diet,Concept.,Senior,Woman,With,Fitball,Eating
Shutterstock
Alek Korab
By Alek KorabOct 21, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:

Struggling to lose weight after 40? You're not alone. Many women find that strategies that worked in their younger years become less effective as they age. Weight loss expertLouise Digby, Dr. Anthony Balduzzi, founder of The Fit Mother Project and mindset coachDy Ann Parham, share insights on avoiding common mistakes. Here are ten weight loss errors you might be making and how to fix them.

Following Fad Diets

Product for Whole 30 diet. Healthy foodShutterstock

Fad diets like keto or very low-calorie plans promise quick results but aren't sustainable. Digby explains in her video, "When you cut out whole food groups, you're not giving your body all the nutrients it needs." She adds, "Carbs aren't all bad. Your body needs them for energy, brain function, and keeping your metabolism healthy."

Extreme Calorie Restriction

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.Shutterstock

Drastically cutting calories can backfire. Digby warns, "When you don't eat enough, your body slows down to save energy." This makes it harder to lose weight later on. "When you start eating normally again, your body stores extra calories as fat, so you often gain the weight back," she says.

RELATED: I Wore a 25-Pound Vest for a Year and These 7 Things Happened

Relying on Detoxes and Cleanses

Shot of cheerful woman preparing detox juice with while blender in the kitchen at homeShutterstock

Detoxes and cleanses might sound appealing, but they can do more harm than good. Digby explains, "These programs often promise quick results, making you feel lighter and more energized. But they usually just make you lose water and muscle, not fat." These plans often cut out important foods and don't give your body enough calories, slowing down your metabolism.

Over-Exercising

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Many women think more exercise is always better, but Digby disagrees: "When you exercise too hard, your body makes more stress hormones. This can make you gain weight, especially around your belly." Dr. Balduzzi adds, "Women in their forties, fifties, and sixties need to lift weights. It is perhaps the single most effective kind of exercise."

Ignoring Age-Related Body Changes

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Our bodies change significantly after 40. Digby points out, "Hormones that control our metabolism start to drop. This can make it harder to burn fat and easier to gain weight, especially around the middle." Dr. Balduzzi adds, "When we're in our forties, fifties, and sixties, we typically burn around 200 to 350 less calories per day than when we did when we were in our twenties."

Neglecting the Impact of Stress

Hands of a woman playing with nails in stressShutterstock

Stress plays a crucial role in weight gain. Digby notes, "Our stress levels often go up as we get older, with work and family responsibilities. More stress can lead to more belly fat." Managing stress is crucial for successful weight loss after 40.

Overlooking the Emotional Aspects of Eating

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Digby emphasizes the importance of understanding emotional eating. "Food isn't just fuel. It's tied to our feelings," she explains. "If we don't deal with the emotional side of eating, we'll keep regaining weight no matter what diet we try." Becoming aware of why you eat and finding healthier ways to cope with emotions is crucial.

RELATED: 3 Truths I Tell My Patients About 16:8 Fasting as a Medical Professional

Pursuing Unsustainable Weight Loss Methods

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Both Digby and Dr. Balduzzi stress the importance of sustainable approaches. Digby states, "If you can't see yourself doing something forever, it won't lead to long-term results." Dr. Balduzzi echoes this: "We don't just want to lose 10 pounds and regain it all back."

Ignoring the Importance of Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Dr. Balduzzi emphasizes the critical role of sleep in weight loss: "Sleep is like the master clock that controls all of our main weight loss hormones, controls cortisol, controls insulin, controls thyroid hormone. When we're not getting enough sleep, we're basically shooting ourselves in the foot when it comes to our weight loss efforts."

Overcomplicating Weight Loss Strategies

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

Dy Ann Parham advocates for simplicity in weight loss approaches. She says, "Forget about all the nonsense that you're hearing on the internet and just make it simple, fast long, feast well, train smart. You'll be absolutely amazed at how simple this lifestyle can be." Focus on whole, nutritious foods and consistent, enjoyable physical activity rather than complex diet plans.

RELATED: I Achieve My Ideal Body With These 16 Simple Steps Anyone Can Follow

Work With Your Body

Mature woman workout before fitness training session at home.Shutterstock

Avoiding these common mistakes can help women over 40 achieve lasting weight loss. It's about working with your body's changes, not against them. As Digby concludes, "When you eat and move in ways that suit your body, especially as you age, losing weight becomes much easier." And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Protein Dinners That Helped Mom Lose 10 Lbs

Ashley Smith lookbeneath__thesurface
Copyright lookbeneath__thesurface/Instagram
Leah Suzanne
By Leah SuzanneMar 28, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Losing weight doesn’t have to equate to starvation, deprivation, or eating bland meals. According to one fit mom and influencer, you can eat delicious dinners, and still drop weight fast. Ashley Smith is a fit mom and nutritionist who regularly shares weight loss tips and tricks with her followers. In a new Instagram post, she reveals some of her go-to recipes for healthy, fat-burning meals. “If I wanted to lose 10 pounds in the next 6 weeks here are the 5 dinners I would eat on repeat,” she writes.

1. Lemon Garlic Shrimp with Quinoa & Roasted Veggies

Protein: 42g, Calories: 378

Ingredients: 6 oz shrimp, ½ cup cooked quinoa, 1 cup zucchini & bell peppers (roasted), 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Sauté shrimp with garlic, lemon juice, salt, and pepper. Serve over quinoa with roasted veggies.

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

2. Grilled Chicken with Mashed Cauliflower & Green Beans

Protein: 48g, Calories: 339
Ingredients: 6 oz grilled chicken breast, 1 cup mashed cauliflower (made with ½ cup steamed cauliflower, ¼ cup unsweetened almond milk, and seasonings), 1 cup steamed green beans, 1 tsp olive oil, salt, pepper, and garlic powder to taste.Directions: Grill the chicken, mash the cauliflower with almond milk and seasonings, and serve with steamed green beans.

3. Turkey & Spinach Stir-Fry with Brown Rice

Protein: 43g, Calories: 428

Ingredients: 5 oz lean ground turkey, 1 cup cooked brown rice, 1 cup sautéed spinach & mushrooms, 1 tsp coconut aminos, 1 clove garlic (minced), ½ tsp ground ginger, salt & pepper to taste.
Directions: Cook turkey with garlic, ginger, and aminos, then toss in spinach and mushrooms. Serve over brown rice.

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

4. Spaghetti Squash with Ground Turkey Marinara

Protein: 41g, Calories: 314

Ingredients: 5 oz lean ground turkey, 1 cup cooked spaghetti squash, ½ cup marinara sauce, ½ cup sautéed mushrooms & zucchini, 1 tbsp nutritional yeast (for a cheesy flavor), 1 clove garlic (minced), ½ tsp oregano, red pepper flakes to taste.
Directions: Brown the turkey with garlic, oregano, and red pepper flakes. Add marinara sauce, mushrooms, and zucchini, and simmer. Serve over spaghetti squash and sprinkle with nutritional yeast.

5. Grilled Salmon with Roasted Asparagus & Wild Rice

Protein: 47g, Calories: 452

Ingredients: 5 oz grilled salmon, ½ cup cooked wild rice, 1 cup roasted asparagus, 1 tsp olive oil, 1 tbsp lemon juice, 1 clove garlic (minced), salt & pepper to taste.
Directions: Grill salmon with lemon juice, garlic, salt, and pepper. Roast asparagus and serve with wild rice. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Best Foods to Burn Fat

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyrightdietdivatara/Instagram
Leah Groth
By Leah GrothMar 28, 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.

Losing weight isn’t just about cutting calories and eating less. It also involves eating the right kinds of food. “If you're looking to lose weight, choosing nutrient-dense, high-fiber, and protein-rich foods can help keep you full and support your metabolism,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CP. We asked her to put together a list of the top foods you should fuel up with to lose weight, and here are 10 of them.

Leafy Greens

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Leafy greens, including spinach, kale, arugula, Swiss chard, Romaine, and mustard greens, should be a mainstay in your refrigerator. “Low in calories but packed with fiber, vitamins, and minerals,” she says. “Leafy greens are a high-volume food, which helps with satiety while keeping calorie intake low.”

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

Eggs

Organic,Egg,Texture,And,Background.,Raw,Chicken,Eggs.,Pile,OfShutterstock

Eggs might not be cheap right now, but they offer a lot of bang for the buck in terms of nutrients. “High in protein to keep you full longer,” says Collingwood. “A lot of the nutrition is in the egg yolk, but so are many calories. Split the difference using some whole eggs and combine with a few egg whites.

Lean Protein

Raw,Tuna,Fillet,Dill,,Lemon,And,Cherry,Tomatoes,fish,food,proteinShutterstock

Next up, you need to eat a lot of lean protein, including chicken, turkey, lean beef, seafood, and other fish, to lose weight. “Helps to preserve muscle mass during weight loss,” Collingwood explains. “Helps reduce hunger and keeps you satisfied.”

Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Another item to keep stocked up on for weight loss? Greek yogurt. “High in protein and probiotics for gut health,” she says. “Greek yogurt can help with appetite control and digestion.”

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

Berries

Harvesting of fresh ripe big organic red strawberry fruit in own garden.​BerriesShutterstock

Berries, especially blueberries, blackberries, strawberries, and raspberries are also great for losing weight as they are rich in fiber and antioxidants. “Can satisfy sweet cravings with fewer calories,” says Collingwood.

Cruciferous Vegetables

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are another great option. “Low in calories but high in fiber and antioxidants and vitamins,” Collingwood says. “The high fiber content can help keep you full longer.”

Legumes

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,OfShutterstock

Legumes, including lentils, chickpeas, and black beans, are essential for weight loss.

“High in plant-based protein and fiber which helps to keep you full for longer and can help stabilize blood sugar,” says Collingwood.

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

Oats/Oatmeal

Oatmeal,Texture.,Oatmeal,Natural,Texture,Or,Background,,Close-up,,High,Resolution.Shutterstock

Oats and oatmeal should always be in your pantry. “Whole grain that is high in soluble fiber, which aids digestion and prolongs fullness,” explains Collingwood. “Can help to regulate blood sugar due to soluble fiber. Combine with a protein (make oatmeal with milk, add protein powder, make overnight oats with Greek yogurt) for a complete meal.”

Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,Shutterstock

Nuts and seeds are great to have on hand for healthy snacking. Collingwood likes almonds, pistachios, walnuts, hemp, chia seeds, and flaxseeds. “Packed with heart-healthy fats, fiber, and protein,” she says.

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

Avocados

Board with whole and cut avocados on turquoise table, closeupShutterstock

And last on her list? Avocado. “High in monounsaturated fats that promote fullness. It also contains fiber and essential nutrients for weight management,” says Collingwood. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

8 Foods to Avoid If You Want to Lose Weight After 50

Jon Williams | Fat Loss Expert
Over 50? You Should Avoid These 8 Foods
Copyright jonwilliamsfitness/Instagram
Leah Groth
By Leah GrothMar 27, 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.

What you ate in your twenties, thirties, and forties to lose weight might not work as you age. According to an expert, some foods shouldn’t be on your plate in your fifties and beyond. Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new Instagram post, he gets honest about fat loss and diet. “The fittest people I know who are in their 50s and 60s, avoid these 8 foods at all costs when they are trying to lose weight,” he writes.

Processed Sugars

The first no-no? Processed sugars. “High in calories and low in nutrients, they can lead to weight gain, insulin resistance, and increased risk of chronic diseases,” he says.

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

White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

While you don’t have to go on a no-carb diet to lose weight, you might have to ditch white bread. “Made from refined flour, it lacks fiber and can cause spikes in blood sugar levels, which is particularly concerning as metabolism slows with age,” says Williams.

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Another type of food you can’t eat if you want to lose weight? Fried foods. “High in unhealthy fats and calories, they can contribute to heart disease and obesity,” he says.

Soda and Sugary Drinks

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

Don’t drink your calories, suggests Williams. Soda and sugary drinks should be avoided. “Loaded with sugar and empty calories, they can lead to weight gain and increase the risk of type 2 diabetes,” he explains.

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

High-Sodium Foods

canned, tin, soupShutterstock

Salty foods might taste good, but generally, high-sodium items should be avoided. “Processed snacks and canned soups can contain excessive salt, which is linked to high blood pressure and heart issues,” says Williams.

Pastries and Cakes

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

You don’t have to avoid everything sweet, but pastries and cake aren’t going to do you any favors if you are trying to slim down. “These are often high in sugar, unhealthy fats, and refined carbohydrates, contributing to weight gain and health issues,” he says.

Trans Fats

chocolate ice cream- scooping ice creamShutterstock

Read labels and avoid food with trans fats. “Found in many processed foods, these fats raise bad cholesterol levels and lower good cholesterol, increasing heart disease risk,” says Williams.

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

Alcohol

Side view of young bartender pouring beer while standing at the bar counter. Warm pub atmosphere. Concept of beer drink, alcohol, brewery, pub atmosphere, tasteShutterstock

Alcohol “in excess” isn’t good for you, and won’t help you lose weight. “While moderate consumption can be okay, excessive alcohol can lead to weight gain, liver issues, and other health problems,” he says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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