Skip to content
Nutrition & Diet

Top 5 “Healthy” Foods Bad For Your Weight Loss, Says Jillian Michaels

The health and fitness expert gets real about healthy foods that can make you pack on the pounds.

Leah Groth
By Leah GrothJul 16, 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:
Jillian Michaels
Jillian Michaels/YouTube
Leah Groth
By Leah GrothJul 16, 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:
Nutrition & Diet

Just because you are eating “healthy” food, doesn’t mean you are going to lose weight. In fact, some of the most nutrient dense foods can make you pack on the pounds. Jillian Michaels, fitness expert and star of The Biggest Loser, has made a name for herself for being one of the candid health experts on the planet. In a recent viral video she reveals the shocking reason you might not be losing weight. “Can healthy foods make you gain weight? Yes, of course they can. Absolutely, they can. Shocking, I know. I'm gonna explain how, why and what the top offenders are in this video,” she says.

A Lot of People Are Confused Why They Can’t Lose Weight While Eating Healthy

“So a lot of times people will come to me and say, ‘I'm stuck. I can't lose weight. I plateaued’. So I'll say, ‘All right, you know, what are you eating?’ And they go, ‘I'm eating healthy.’ What does that mean? What does eating healthy mean? You're eating healthy foods,” she says.

Foods Have Nutrients

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

She explains that she is going to discuss two different components of food. One is, what makes a food healthy? “Well, in general, we're looking for nutrients, right? So you have micronutrients, which are vitamins and minerals, but you can also be looking at antioxidants, polyphenols, fiber, water, content. There's a host of great stuff. Some foods have probiotics, really good, healthy bacterial strains that benefit us in a myriad of ways that can be considered a healthy food,” she says.

But, Foods Also Have Calories

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

Foods also have calories. “So calories as I've mentioned, are units of energy, right? So fat, the stuff that gets stored in our fat cells is essentially stored energy. Now, I'm not talking about what it does in the body, but how it gets there, it's stored energy, right? So again, you know the whole, you know the whole story. You wanna lose body fat, you gotta consume less energy and put out more energy to dig into your energy stores, which are those fat cells,” she says.

Healthy Foods Can Become Unhealthy in Excess

“There are plenty of healthy foods that can make us gain weight and ultimately to a certain extent, become unhealthy if we're not mindful of how calorie dense they are and if we overeat them,” Michales continues.

1. Nuts

A variety of nuts in wooden bowls.Shutterstock

One of the “top offenders,” according to Michaels? Nuts. While a handful isn’t bad, “if you think about it, I think it's something like nine cashews or like 140 calories.” And, many are roasted in oil. “Really, really be mindful of nuts and seeds. They're great for you, loaded with healthy fats, loaded with fiber, loaded with vitamins and minerals, but if you eat too much of it, they can absolutely make you gain weight.”

2. Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

“We think of this stuff as being super healthy, but juice,” she says about the second offender. “I see people cruise through juice places and get these monster juices and even smoothies for that matter. Like if I have a smoothie, it's a meal, it's breakfast, it's lunch or a half serving for a snack. This stuff is loaded with sugar and loaded with calories, both of which can make us overweight. So it takes a lot to shift your hormones and your biochemistry, which impacts your metabolism,” she says. While she maintains that “juice is bad,” she does recommend eating fruit and veggies instead of drinking them.

3. Fruity Yogurts

Strawberry YogurtShutterstock

Third on her list? fruity yogurts. “So yogurt is a great food. It's got protein, vitamins, minerals, probiotics, some of those good bacterial strains,” she says. “But if you consume some of those, like cherry, strawberry, all that stuff with the fruit on the bottom, it's usually like absolute garbage, high fructose corn syrup, artificial colors, tons of preservatives, not organic fruit, like it's just, again, a bunch of sugar in a bunch of crap that you don't need. So when you go to have yogurt, have organic, have low fat.” She also recommends organic, “so we don't get any of the garbage that can go into dairy that we don't want, like hormones and antibiotics and add fresh fruit.”

4. Granola

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Next up, granola. “You don't need it,” she says. While she might sprinkle a little on her smoothie bowl, “it's not the kind of thing that you should be throwing into smoothies or smoothie bowls.” Why? “It's extremely high in calories, high in sugar and high in fat. And fat is not a bad thing. But when we overconsume it, because it's so calorie dense, it's so energy dense, it can make us gain weight. It's not fat that makes us gain weight, it's the calories. But if a gram of fat is nine calories, right? And a gram of protein is four calories and a gram of carbohydrates is four calories, fat is over two times the amount of calories, twice as much energy.”

5. Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The last one, “absolutely beloved, but really high end calories is an avocado,” she says. “Depending upon the size of that sucker, those things can get up to 600 calories in avocado. I don't know about you, but I could dust an avocado in one sandwich or one salad. That's a lot of calories for an avocado. So it's great for you, but half, half, half of an avocado no more,” she suggests.

Her Final Advice? Be Mindful

Her final note? “Be mindful,” she says. “Don't overeat anything. You can look at bears. What's that guy eating all day long? Wild salmon, berries and plants and twigs and figs. And yet these animals can pack on enough fat to not eat for months at a time. Healthy food can make you fat. Just don't overeat it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Nutrition & Diet

Top 5 “Healthy” Foods Bad For Your Weight Loss, Says Jillian Michaels

Jillian Michaels
Jillian Michaels/YouTube
Leah Groth
By Leah GrothJul 16, 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:

Just because you are eating “healthy” food, doesn’t mean you are going to lose weight. In fact, some of the most nutrient dense foods can make you pack on the pounds. Jillian Michaels, fitness expert and star of The Biggest Loser, has made a name for herself for being one of the candid health experts on the planet. In a recent viral video she reveals the shocking reason you might not be losing weight. “Can healthy foods make you gain weight? Yes, of course they can. Absolutely, they can. Shocking, I know. I'm gonna explain how, why and what the top offenders are in this video,” she says.

A Lot of People Are Confused Why They Can’t Lose Weight While Eating Healthy

“So a lot of times people will come to me and say, ‘I'm stuck. I can't lose weight. I plateaued’. So I'll say, ‘All right, you know, what are you eating?’ And they go, ‘I'm eating healthy.’ What does that mean? What does eating healthy mean? You're eating healthy foods,” she says.

Foods Have Nutrients

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

She explains that she is going to discuss two different components of food. One is, what makes a food healthy? “Well, in general, we're looking for nutrients, right? So you have micronutrients, which are vitamins and minerals, but you can also be looking at antioxidants, polyphenols, fiber, water, content. There's a host of great stuff. Some foods have probiotics, really good, healthy bacterial strains that benefit us in a myriad of ways that can be considered a healthy food,” she says.

But, Foods Also Have Calories

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

Foods also have calories. “So calories as I've mentioned, are units of energy, right? So fat, the stuff that gets stored in our fat cells is essentially stored energy. Now, I'm not talking about what it does in the body, but how it gets there, it's stored energy, right? So again, you know the whole, you know the whole story. You wanna lose body fat, you gotta consume less energy and put out more energy to dig into your energy stores, which are those fat cells,” she says.

Healthy Foods Can Become Unhealthy in Excess

“There are plenty of healthy foods that can make us gain weight and ultimately to a certain extent, become unhealthy if we're not mindful of how calorie dense they are and if we overeat them,” Michales continues.

1. Nuts

A variety of nuts in wooden bowls.Shutterstock

One of the “top offenders,” according to Michaels? Nuts. While a handful isn’t bad, “if you think about it, I think it's something like nine cashews or like 140 calories.” And, many are roasted in oil. “Really, really be mindful of nuts and seeds. They're great for you, loaded with healthy fats, loaded with fiber, loaded with vitamins and minerals, but if you eat too much of it, they can absolutely make you gain weight.”

2. Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

“We think of this stuff as being super healthy, but juice,” she says about the second offender. “I see people cruise through juice places and get these monster juices and even smoothies for that matter. Like if I have a smoothie, it's a meal, it's breakfast, it's lunch or a half serving for a snack. This stuff is loaded with sugar and loaded with calories, both of which can make us overweight. So it takes a lot to shift your hormones and your biochemistry, which impacts your metabolism,” she says. While she maintains that “juice is bad,” she does recommend eating fruit and veggies instead of drinking them.

3. Fruity Yogurts

Strawberry YogurtShutterstock

Third on her list? fruity yogurts. “So yogurt is a great food. It's got protein, vitamins, minerals, probiotics, some of those good bacterial strains,” she says. “But if you consume some of those, like cherry, strawberry, all that stuff with the fruit on the bottom, it's usually like absolute garbage, high fructose corn syrup, artificial colors, tons of preservatives, not organic fruit, like it's just, again, a bunch of sugar in a bunch of crap that you don't need. So when you go to have yogurt, have organic, have low fat.” She also recommends organic, “so we don't get any of the garbage that can go into dairy that we don't want, like hormones and antibiotics and add fresh fruit.”

4. Granola

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Next up, granola. “You don't need it,” she says. While she might sprinkle a little on her smoothie bowl, “it's not the kind of thing that you should be throwing into smoothies or smoothie bowls.” Why? “It's extremely high in calories, high in sugar and high in fat. And fat is not a bad thing. But when we overconsume it, because it's so calorie dense, it's so energy dense, it can make us gain weight. It's not fat that makes us gain weight, it's the calories. But if a gram of fat is nine calories, right? And a gram of protein is four calories and a gram of carbohydrates is four calories, fat is over two times the amount of calories, twice as much energy.”

5. Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The last one, “absolutely beloved, but really high end calories is an avocado,” she says. “Depending upon the size of that sucker, those things can get up to 600 calories in avocado. I don't know about you, but I could dust an avocado in one sandwich or one salad. That's a lot of calories for an avocado. So it's great for you, but half, half, half of an avocado no more,” she suggests.

Her Final Advice? Be Mindful

Her final note? “Be mindful,” she says. “Don't overeat anything. You can look at bears. What's that guy eating all day long? Wild salmon, berries and plants and twigs and figs. And yet these animals can pack on enough fat to not eat for months at a time. Healthy food can make you fat. Just don't overeat it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Worst Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

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

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

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

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

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

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

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

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

Jenna_Rizzo_jennaaaamariee20
Copyright jennaaaamariee/Instagram
Ferozan Mast
By Ferozan MastSep 03, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

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.

Nutrition & Diet

Woman Lost Weight by Cutting These 5 Foods

Weight Loss Dietician Used to Be Overweight Until She Eliminated These 5 Foods
Copyright the.ketogenic.nutritionist/Instagram
Leah Groth
By Leah GrothJan 15, 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.

Do you want to lose weight but can't figure out what foods are preventing you from succeeding? Temple Stewart is a weight loss dietician who uses a ketogenic diet to lose weight and helps others do the same. In a new social media post, she reveals several things she needed to give up to achieve her body goals. "Food I avoid as a dietician who used to be overweight," she writes across the Instagram video.

These Foods Have "Very Little Nutrient Density"

"Now hear me out, I'm NOWHERE close to being perfect, but for my personal journey, I've found that these foods take me away from goals. These foods are hard to control and provide very little nutrient density. I'm also not creating a FEAR around these foods, I'm just exposing some of the worst contributors when it comes to obesity and chronic disease," she writes in the post.

High-Fat/High-Sugar Foods

The first category she discusses is high-fat/high-sugar foods. "Think ice cream, milkshakes, cakes, cookies, etc. The high fat/high sugar combo is a WEIGHT GAIN combo and it'll pack it on quickly," she says. You don't have to avoid sweets altogether. "Make homemade alternatives," she suggests.

Alcohol

Don't drink your calories in the form of alcohol. "I know this'll make someone upset, but the fact is alcohol is poison. ☠️ It provides no nutrient value and is linked to worsened health in every way, including cancer. It promotes inflammation and damage," she writes.

RELATED: Trainer Reveals the 60-20-20 Rowing Secret That Builds Full-Body Muscle

Foods Fried in Low Quality Oil

You should also avoid foods fried in low-quality oil, like French fries and chicken tenders. "This one feels obvious, but you need to know that 99.9% of all restaurants use trash oil to fry your food," she reveals.

Sugar

Next up, sugar, "in most of its forms, except some small amounts of fruit and veggies," she says. "All added sugar had to go. I was too addicted. High fructose corn syrup, agave nectar, maple syrup, honey, coconut sugar, etc, all have the same processes of metabolism in the body. Your body doesn't know the difference between agave nectar and white bleached sugar."

RELATED: Coach Lost "Postpartum Pooch" by Eating These 5 High Protein Meals

Processed Flour

And the last category is processed flour. "Very similar to sugar in terms of metabolism," she explains. This includes breads, cakes, and pasta. They "weren't helping me and they kept me addicted longer," she says. These were my 'BIG 5'. Once I got control over them, I started seeing results. Even today, you'll find that I still avoid these." 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

#1 Weight Loss Food Mistake You Are Making

,Woman,,Palm,To,Forehead,Thinking,Oops,face,palm,mistake,diet,obese,overweight
Shutterstock
Leah Groth
By Leah GrothMay 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Blake Sanburg, aka @thenutritionnarc, is a diet and fitness influencer with over 368,000 TikTok followers. Many of his videos go viral for a good reason: He shares helpful information about how he lost 23 pounds in two months. In one of his recent videos, he revealed one of the biggest mistakes people make while trying to lose weight, and it might surprise you because he uses one of the trendiest breakfasts of the decade as an example.

1. Stop Idolizing Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Blake claims that the “idolized avocado toast” is a “top tier example” of how “eating for health is not the same as eating for weight loss.” While avocado toast boasts many healthy benefits, as it is loaded with healthy fats — it can promote heart health, reduce risk of macular degeneration, and help your body absorb vitamins, according to our sister site Eat This, Not That! — it also comes with 330 calories, he says, while the “demonized” Nutella toast only has 204.

2. He Doesn't Think It Will "Fill You up More"

@thenutritionnarc

Eating for health is not the same as eating for weight loss

“I don't care how much healthy food you're eating, if you're not in a calorie deficit, you're not going to lose weight,” he points out. “I have seen people gain weight and get obese off of eating stuff like this. It is a rare case, but it is completely possible,” he continues. While he predicts that commenters will try and say that avocado toast will “fill you up more” and “make you more satiated,” he doesn’t believe that is the case.

Related: I Lost 40 Pounds in 4 Months With These Simple Tricks

3. Studies Confirm: You Need a Caloric Deficit to Lose Weight

Woman,Calorie,Counter,Application,On,Her,Smartphone,count,counting,kcal,food, dietShutterstock

There are a few studies, including a 2019 study in Nutrients, finding that daily avocado consumption can prevent weight gain, and a 2021 study in the Journal of Nutrition that may help to reduce visceral fat among females. However, Blake is correct that weight loss comes down to an equation of calories in versus calories out.

4. Sometimes, Pizza May Be Better Than Pasta and Salad

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

His second example is a salad and pasta at 1,250 calories compared to an entire margarita pizza at 807. “This is exactly why when you go out to eat, I always preach to get something you're going to enjoy,” he says. “If the calories aren't listed on the menu, you're taking a shot in the dark anyway, so might as well get something you enjoy. Everyone needs a mental break every once in a while, and I think going out to eat is the perfect opportunity for that.”

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

5. Lose Weight Your Way

Woman,,Balance,Weight,Scale,health,scalesShutterstock

“Another thing to keep in mind is that the healthiest thing you could possibly do if you're overweight is to lose weight no matter how you do that,” he also claims, referencing “that dude who ate Twinkies” and junk food and “improved all his health markers just because he'd lost weight,” he says. “Of course, that's not the ideal way to do things, but if it's between eating Nutella toast or staying the same obese weight, Nutella toast is the winner.”

💪🔥Body Booster: One serving of avocado toast boasts more calories than toast slathered in Nutella chocolate hazelnut spread.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 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 strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

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

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram
Christopher Roback
By Christopher RobackMar 02, 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.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

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

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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