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I'm a Diet Expert, and These Are the Top 5 Foods I Avoid to Stay Lean

This fitness coach will never touch these foods.

FACT CHECKED BY Christopher Roback
Jenna_Rizzo_jennaaaamariee20
FACT CHECKED BY Christopher Roback

Fitness coach Jenna Rizzo is an expert in diet, nutrition, and working out—and she practices what she preaches. Rizzo’s TikTok channel is packed with useful advice for anyone who wants to up their fitness game, whether they are beginners who need advice on where to start or long-time fitness buffs who want to take their workouts to the next level. Rizzo answers lots of questions about what to eat and, just as importantly, what not to eat. Here are the foods Rizzo avoids to stay lean.


Frozen Foods

Latin woman standing at refrigerator, choosing frozen convenience food in supermarket.Shutterstock

Rizzo is strongly opposed to eating any kind of ultra-processed frozen junk food. “These are things like pizzas, Hot Pockets, toaster pastries, things like that,” she says. “These are going to be not only some of the highest calorie foods you can get, but for a lot of these foods, their ingredients are absolutely trash, so they’re not going to promote healthy bodily functions. This is not for every brand. This is a generalized statement—you walk into the grocery store, you are bombarded with so many options.”

RELATED:I Dropped 80 Pounds Eating Whatever I Wanted, Thanks to This Intermittent Fasting Secret

Frappuccinos

@jennaaaamariee

4 foods that if you eat in excess can make it hard for you to lose weight.

Rizzo avoids blended coffees. “A lot of people order them just thinking they're getting a coffee and really they’re getting a glorified milkshake because even a small one can have over 500 calories in it. And of these calories, it’s mostly just sugar, so it’s not going to do anything for you, it’s not going to keep you full, it’s not going to help your muscles repair, and obviously, it will make it really easy to be eating in a calorie surplus.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Rizzo advises against eating granola bars if you’re trying to lose weight. “A lot of people think these are healthy because they are marketed to you as such. But they get put on this list because, once again, they are very high in calories and sugar. So once again, they are not really doing anything for you except spiking your blood sugar so it crashes and you just crave more junk food. “

Keto, Vegan, Gluten-Free

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Rizzo avoids anything marketed as keto, vegan, or gluten-free. “If you’re celiac and need to eat gluten-free products, this doesn’t apply to you. I’m saying these products are marketed to people as a healthier option. So you see it and think, this is something that will help me lose weight, right? It looks healthy. And that is so not the case. Most of these processed, packaged foods are just glorified junk food. This is why it’s so important to understand food labels: so you can read a label and make an informed decision on whether that’s something that will be conducive to your weight loss or health journey.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

No Cheat Days!

Rizzo no longer plans cheat days, as she found that no matter how hard she worked in the gym, it would be undone by a weekend of unhealthy behaviors. Instead, she balances her diet with 80% healthy and 20% fun, depending on how she feels. 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.

Fitness coach Jenna Rizzo is an expert in diet, nutrition, and working out—and she practices what she preaches. Rizzo’s TikTok channel is packed with useful advice for anyone who wants to up their fitness game, whether they are beginners who need advice on where to start or long-time fitness buffs who want to take their workouts to the next level. Rizzo answers lots of questions about what to eat and, just as importantly, what not to eat. Here are the foods Rizzo avoids to stay lean.


Frozen Foods

Latin woman standing at refrigerator, choosing frozen convenience food in supermarket.Shutterstock

Rizzo is strongly opposed to eating any kind of ultra-processed frozen junk food. “These are things like pizzas, Hot Pockets, toaster pastries, things like that,” she says. “These are going to be not only some of the highest calorie foods you can get, but for a lot of these foods, their ingredients are absolutely trash, so they’re not going to promote healthy bodily functions. This is not for every brand. This is a generalized statement—you walk into the grocery store, you are bombarded with so many options.”

RELATED:I Dropped 80 Pounds Eating Whatever I Wanted, Thanks to This Intermittent Fasting Secret

Frappuccinos

@jennaaaamariee

4 foods that if you eat in excess can make it hard for you to lose weight.

Rizzo avoids blended coffees. “A lot of people order them just thinking they're getting a coffee and really they’re getting a glorified milkshake because even a small one can have over 500 calories in it. And of these calories, it’s mostly just sugar, so it’s not going to do anything for you, it’s not going to keep you full, it’s not going to help your muscles repair, and obviously, it will make it really easy to be eating in a calorie surplus.”

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Rizzo advises against eating granola bars if you’re trying to lose weight. “A lot of people think these are healthy because they are marketed to you as such. But they get put on this list because, once again, they are very high in calories and sugar. So once again, they are not really doing anything for you except spiking your blood sugar so it crashes and you just crave more junk food. “

Keto, Vegan, Gluten-Free

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Rizzo avoids anything marketed as keto, vegan, or gluten-free. “If you’re celiac and need to eat gluten-free products, this doesn’t apply to you. I’m saying these products are marketed to people as a healthier option. So you see it and think, this is something that will help me lose weight, right? It looks healthy. And that is so not the case. Most of these processed, packaged foods are just glorified junk food. This is why it’s so important to understand food labels: so you can read a label and make an informed decision on whether that’s something that will be conducive to your weight loss or health journey.”

RELATED:Thinking About Ozempic for Weight Loss? Read This First

No Cheat Days!

Rizzo no longer plans cheat days, as she found that no matter how hard she worked in the gym, it would be undone by a weekend of unhealthy behaviors. Instead, she balances her diet with 80% healthy and 20% fun, depending on how she feels. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Diarmid Murphy murphysmethods_onlinecoach
​Skipping Meals
Copyright murphysmethods_onlinecoach/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.

The good news? You can slim down by eating delicious food. The bad? You might have to ditch some of your favorite ones. Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle with sustainable methods. In a new post, he gets real about his own nutrition plan. “Foods I avoid to stay lean all year round,” he captioned the Instagram post.

“When trying to get lean there are no foods you must completely avoid,” he writes. “And I do still enjoy these foods in moderation… But some make it much harder to stay in a calorie deficit due to their high calorie density, low satiety, or ability to trigger overeating. So you got to be weary of them.”

Highly Processed Foods

The first category on his list? Highly processed foods, “like fast food, pastries, and deep fried items pack a ton of calories with little nutritional value, making it easy to overconsume without feeling full,” he explains.

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

Sugary Drinks

He also avoids drinking his calories. “Sugary drinks, fruit juices, and excessive alcohol add empty calories without providing satiety, so it’s best to minimize them,” he writes.

Highly Calorie Coffee Drinks

Another beverage no-no? “High calorie coffee drinks like fancy lattes, frappuccinos, and creamy coffees from cafés can easily pack 300-600 calories due to added syrups, cream, and full fat milk,” he says.

Cheese and Fatty Dairy

“Cheese is delicious but very high in calories per gram, meaning just a small amount can add up quickly,” he says. “Full fat dairy like heavy cream and full fat yogurt can also be sneaky sources of extra calories.”

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

Ultra Processed Snacks

Don’t cave and munch on unhealthy snacks. “Ultra-processed snacks like crisps, biscuits, and sweets are engineered to be addictive and are often loaded with refined carbs and unhealthy fats that spike hunger,” he writes.

Fatty Spreads, Sauces, and Dressings

Be careful of condidiments. “High fat spreads, oily dressings, and creamy sauces can turn a low calorie meal into a calorie bomb, so portion control is key,” he says.

“Healthy” Nuts, Seeds, Granola, and Even Avocado

Sometimes, “healthy” foods aren’t good for weight loss. He says that “healthy” high-calorie foods like nuts, avocados, and granola “are fine in moderation but can add up fast if not tracked properly.”

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

Conclusion

The bottom line? It’s all about moderation. “Instead of thinking about avoidance, focus on high protein, high volume foods that keep you satisfied while staying within your calorie target,” he writes. 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.

Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


No Fat Burners

BCAA branched chain amino acid text made of powder on grey background with scoop and dumbbell used by bodybuilders before workout as a pre-workout supplementationShutterstock

Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

tara_collingwood6dietdivatara/Instagram

Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

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

Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

Zero waste food shopping. Fruit and vegetables in cotton bags, pasta, cereals and legumes in glass jars, herbs and spices on wooden background. Healthy food, clean eating, eco friendly, no plastic conShutterstock

Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

Fit young man in sportswear focused on lifting a dumbbell during an exercise class in a gymShutterstock

“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

Portrait Of Young Arab Man With Shoulder Pain Suffering Sport Injury During Training At Gym, Middle Eastern Male Athlete Having Trauma After Fitness Workout, Rubbing Painful Area, CloseupShutterstock

“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

Doping in sport. Abuse of anabolic steroids for sports. Anabolic steroids spilled on a wooden table. Fraud in sports. Pharmaceutical industry. Detailed view of the medication. Place for your text.Shutterstock

“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

Doctor talking to patient in officeShutterstock

“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

@dr.jennale

5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

Strong healthy muscle sporty looking handsome charismatic man bodybuilder in black tank top and white apron leaning on kitchen counter with colorful vegetables, bottle of vinegar and spices on it.
Shutterstock/PAVEL ZENYUK
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.

Do you want to lose weight while filling up your body with yummy food? Contrary to popular belief, you don’t have to starve yourself to burn belly fat. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers. He is famous for sharing science-backed training and nutritional videos, helping people lose weight and get into great shape. He recently dropped a YouTube video revealing five types of food that help melt belly fat away fast. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on his suggestions.


Low Calorie Density Foods

Jeremy_Ethier4Jeremy Ethier/YouTube

The first food on the list is “low calorie density foods,” those which “contain a ton of weight and volume for relatively few calories,” explains Ehier. “People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods.” He says that the best low calorie density foods for belly fat loss are “most fruits, vegetables, and low-fat foods.”

However, he doesn’t recommend completely restricting yourself from high calorie density foods. “You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit,” he says.

Collingwood adds that the concept is also called “volumetrics” which is eating high water, high fiber foods that are dense in nutrition but fairly low in calories. “These foods fill you up and keep you full for longer and you look at a plate FULL of food, which feels good psychologically when you are trying to lose weight and don’t feel like you are eating really small amounts of food,” she explains.

Lean Proteins

chicken fillet on a stone backgroundShutterstock

“Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this,” explains Ethier. “It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over.”

He recommends prioritizing lean proteins “that deliver significantly more protein for fewer calories,” like egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish. “You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved ‘fat’ calories for something else.”

Collingwood agrees that protein has the highest TEF (thermic effect of food) “which is part of the reason protein keeps you full for longer and is excellent for weight maintenance and weight loss,” she says. “Protein should be spread out throughout the day to optimize muscle most effectively.”

RELATED: 5 Little-Known Tips for Burning Belly Fat

Omega-6 PUFA-Rich Food

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

The third type of food is those rich in omega-6 PUFAs. “You need about 20 to 30 percent of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat,” he explains. “To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef.”

Instead, he says to eat foods rich in omega-6 PUFAs, “such as nuts, seeds, and seed oils, as well as omega-3 PUFAs which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed.” Omega-3 and natural sources of Omega-6 PUFAs are essential for good health “including for the brain and absorption of nutrients,” Collingwood agrees. “Saturated fats will not provide as much value and can be potentially dangerous for heart health.”

Beverages Sweetened with Non-Nutrtives

Jeremy_Ethierjeremyethier/Instagram

The 4th food on our list that’ll help you lose belly fat “is a controversial one,” claims Ethier, which “was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program,” he says. The only difference? One group drank an additional 24 ounces of plain water, and the other, water that included a non-nutritive sweetener. “The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts,” he says. Collingwood notes that non nutritive sweeteners by themselves have not been proven to contribute to weight loss, “but when substituting for sugar containing foods/beverages they can help reduce overall calories,” she says. “In this study it isn’t clear why people drinking non-nutritive sweeteners would lose more weight, but it is a possibility that it helped to cut back on cravings for other sweets as postulated here.”

RELATED: Simple Full Body Home Workout For Small Spaces

Foods You Love, But Modified

Jeremy_Ethier3Jeremy Ethier/YouTube

“So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them,” explains Ethier.

The key to making your diet stick? Is “to eat your favorite foods,” he admits. “Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.”

Collingwood agrees. “It is key to eat foods you like and to learn new ways to cook and season lower calorie foods so that you do look forward to eating them and enjoy them just as much as higher calorie versions of the same foods,” she says, “If you want something high calorie that just doesn’t have an acceptable lower calorie substitute, enjoy it in small portions and limit how often you indulge.”

💪🔥Body Booster: Try eating low calorie, high density foods for a week, and see if you notice any diet changes.

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.

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

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

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

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

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

The Right Motivation Makes All the Difference

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

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

Health Benefits Show Up Quickly

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

Feeling Good Trumps Looking Good

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

Body Image Issues Can Actually Increase

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

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

The Mental Game Gets Tougher

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

Don't Be Afraid to Use All Your Resources

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

Strategic Indulgence Works Best

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

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

Variety Prevents Burnout

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

Try One New Thing Weekly

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

The Scale Doesn't Tell the Whole Story

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

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Progress Photos Tell a Better Story

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

Embrace Multiple Ways to Measure Success

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

Final Word

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

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

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

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

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

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

Method 1

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

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

Method 2

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

Method 3

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

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

Method 4

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

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

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

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

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

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

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

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

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

Wild Caught Salmon

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

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

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

Fairlife Nutrition Plan Chocolate Protein Shake

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

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

Organic Meat

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

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

Kevin’s Natural Foods Cilantro Lime Chicken

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

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

Yasso Cookies n’ Cream Greek Yogurt Bars

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

Poppi Prebiotic Soda

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

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

Mush Overnight Oats

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

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

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

Tru Grill Grilled Chicken Strips

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

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