16 Warning Signs You're Eating Too Many Processed Foods

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        16 Warning Signs You May be Eating Too Many Processed Foods
    Watch out for these red flags.
By Ferozan MastJul 08, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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By Ferozan MastJul 08, 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:
                       
Nutrition & Diet
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Are ultra-processed foods causing you to look and feel terrible? “Health consequences of ultra-processed foods are dire,” preventive cardiologist Stephen Devries, MD, tells the American Medical Association. “The stakes are high because ultra-processed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it’s sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods. These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.” According to experts, these are the warning signs that you may be consuming too many processed foods.
Weight Gain
Shutterstock
Processed foods are terrible for your health and could counter your weight loss. “Ultra-processed foods are the perfect storm to promote overconsumption and weight gain,” says Dr. Devries. “They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”
Thirsty All the Time
Shutterstock
Processed foods are linked to dehydration. “When it comes to sodium, people often comment they don't put salt on their food,” says the Mayo Clinic. “As it turns out, you don't even need to because manufacturers have already added salt for you — and too much, in fact. The Dietary Guidelines also recommends less than 2,300 milligrams of sodium per day. So look for low- or reduced-sodium foods.”
Constant Headaches
Shutterstock
Processed foods could trigger migraines. “Around 5% of people with migraines may develop a headache shortly after consuming processed meat products,” according to West Tennessee Healthcare. “This type of headache has been dubbed a ‘hot dog headache.’ Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, maybe the reason why. These preservatives are often found in processed meat.”
Feeling Bloated
Shutterstock
If you’re always feeling bloated, processed foods could be to blame. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”
Bad Skin
Shutterstock
Your diet could be ruining your skin. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.”
High Blood Sugar
Shutterstock
Studies show that heavily processed foods are linked to diabetes. “The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet,” says Harvard Health. “The connection held up even after scientists accounted for known risk factors for diabetes, such as weight and physical activity. The takeaway: Skip processed foods in favor of whole foods, including lots of vegetables, fruits, legumes, and whole grains.”
High Blood Pressure
Shutterstock
Studies link processed foods to high blood pressure. “There is a wealth of research indicating the many negative implications a diet high in ultra-processed food can have on our health,” says Professor Graham MacGregor, Chair of Blood Pressure UK. “This is an important study that shows specifically how ultra-processed food can have a direct impact on our blood pressure. These findings further emphasize the importance of eating a healthy, balanced diet that’s high in fruit, vegetables, and whole grains, low in salt, and with a minimal amount of ultra-processed food.”
Tired All the Time
Shutterstock
Consuming too much ultra-processed foods can lead to constant fatigue and low energy. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”
Bad Sleep
Shutterstock
Ultra-processed foods are linked to poor sleep quality. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”
Always Hungry
Shutterstock
Ultra-processed foods are usually devoid of essential nutrients and are designed to be over-consumed. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”
Bad Teeth
Shutterstock
Processed junk food is terrible for your oral health. “If you are what you eat, that's even more true for your teeth and gums,” says the University of Rochester Medical Center. “When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth.”
Your Hair Is Falling Out
Shutterstock
Good nutrition is important for healthy, strong hair. “Consuming adequate vitamins and minerals is important to preventing and managing hair loss,” Jennifer Fisher, MMSc, PA-C, tells Harvard Health. “Most people can cover all their nutritional needs through a healthy, balanced diet.”
You’re Depressed
Shutterstock
Research shows consuming ultra-processed foods is linked to a higher risk of developing depression. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”
High Cholesterol
Shutterstock
Ultra-processed foods are linked to high levels of bad LDL cholesterol levels. "What it really all boils down to is that you shouldn't eat fake food — things that don't rot, packaged items full of added sugar, and foods with ingredients you can't pronounce." Dr. Joshua Septimus tells Houston Methodist. "I think a lot of people don't realize that insulin resistance and high cholesterol are linked. If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up."
Fertility Issues
Shutterstock
Research shows consuming too much processed food can negatively impact your fertility. “If your diet consists mostly of fast food, sodas, processed meats, and refined carbs, you may want to make some changes,” according to UNC Fertility Clinic. “Consumption of sugar-sweetened beverages (like sodas) has been linked to lower fertility for both men and women. Additionally, studies have shown that women who consume large amounts of fast food and little produce can take longer to become pregnant than women with healthier diets.”
Digestion Problems
Shutterstock
Consuming too much ultra-processed food can impact your gut health. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” 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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Nutrition & Diet
        16 Warning Signs You May be Eating Too Many Processed Foods
    

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By Ferozan MastJul 08, 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:
                       
Are ultra-processed foods causing you to look and feel terrible? “Health consequences of ultra-processed foods are dire,” preventive cardiologist Stephen Devries, MD, tells the American Medical Association. “The stakes are high because ultra-processed foods are so widely consumed. Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it’s sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods. These alarming statistics go a long way to explain the record-breaking prevalence of obesity, type 2 diabetes, and all of the adverse health consequences that follow.” According to experts, these are the warning signs that you may be consuming too many processed foods.
Weight Gain
Shutterstock
Processed foods are terrible for your health and could counter your weight loss. “Ultra-processed foods are the perfect storm to promote overconsumption and weight gain,” says Dr. Devries. “They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients.”
Thirsty All the Time
Shutterstock
Processed foods are linked to dehydration. “When it comes to sodium, people often comment they don't put salt on their food,” says the Mayo Clinic. “As it turns out, you don't even need to because manufacturers have already added salt for you — and too much, in fact. The Dietary Guidelines also recommends less than 2,300 milligrams of sodium per day. So look for low- or reduced-sodium foods.”
Constant Headaches
Shutterstock
Processed foods could trigger migraines. “Around 5% of people with migraines may develop a headache shortly after consuming processed meat products,” according to West Tennessee Healthcare. “This type of headache has been dubbed a ‘hot dog headache.’ Researchers believe that nitrites, a group of preservatives that includes potassium nitrite and sodium nitrite, maybe the reason why. These preservatives are often found in processed meat.”
Feeling Bloated
Shutterstock
If you’re always feeling bloated, processed foods could be to blame. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated,” Stacy Loudon, ACSM-CPT, tells South Lake Hospital. “Sugary foods and snacks break down in your body and can make you gassy. Even what you drink can upset your stomach.”
Bad Skin
Shutterstock
Your diet could be ruining your skin. “If you’re like most Americans, you consume plenty of high-glycemic foods and beverages,” says the American Academy of Dermatology. “These foods and beverages raise your blood sugar quickly. Examples include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice.”
High Blood Sugar
Shutterstock
Studies show that heavily processed foods are linked to diabetes. “The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet,” says Harvard Health. “The connection held up even after scientists accounted for known risk factors for diabetes, such as weight and physical activity. The takeaway: Skip processed foods in favor of whole foods, including lots of vegetables, fruits, legumes, and whole grains.”
High Blood Pressure
Shutterstock
Studies link processed foods to high blood pressure. “There is a wealth of research indicating the many negative implications a diet high in ultra-processed food can have on our health,” says Professor Graham MacGregor, Chair of Blood Pressure UK. “This is an important study that shows specifically how ultra-processed food can have a direct impact on our blood pressure. These findings further emphasize the importance of eating a healthy, balanced diet that’s high in fruit, vegetables, and whole grains, low in salt, and with a minimal amount of ultra-processed food.”
Tired All the Time
Shutterstock
Consuming too much ultra-processed foods can lead to constant fatigue and low energy. “If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it’s possible your eating habits are contributing to low energy levels,” Samantha Cassetty, RD, tells TODAY. “Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue.”
Bad Sleep
Shutterstock
Ultra-processed foods are linked to poor sleep quality. “Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep),” according to Harvard Health. “During this sleep stage, the pituitary gland in the brain releases a burst of growth hormone, which helps build and repair muscles, bones, and other tissues.”
Always Hungry
Shutterstock
Ultra-processed foods are usually devoid of essential nutrients and are designed to be over-consumed. “Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them,” Amy Shah, MD, tells CNBC. “This means they’ve been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits.”
Bad Teeth
Shutterstock
Processed junk food is terrible for your oral health. “If you are what you eat, that's even more true for your teeth and gums,” says the University of Rochester Medical Center. “When you drink and eat starchy or sugary foods, you're not only feeding yourself. You're also feeding the germs (bacteria) that can cause tooth decay and gum disease in your mouth.”
Your Hair Is Falling Out
Shutterstock
Good nutrition is important for healthy, strong hair. “Consuming adequate vitamins and minerals is important to preventing and managing hair loss,” Jennifer Fisher, MMSc, PA-C, tells Harvard Health. “Most people can cover all their nutritional needs through a healthy, balanced diet.”
You’re Depressed
Shutterstock
Research shows consuming ultra-processed foods is linked to a higher risk of developing depression. “This is no surprise. There is a connection between our mood and the foods that we eat,” Susan Albers, PsyD, tells the Cleveland Clinic. “What we eat every day is a daily investment in how we feel.”
High Cholesterol
Shutterstock
Ultra-processed foods are linked to high levels of bad LDL cholesterol levels. "What it really all boils down to is that you shouldn't eat fake food — things that don't rot, packaged items full of added sugar, and foods with ingredients you can't pronounce." Dr. Joshua Septimus tells Houston Methodist. "I think a lot of people don't realize that insulin resistance and high cholesterol are linked. If you eat a lot of processed foods, particularly sugar-sweetened beverages, that will drive your cholesterol up."
Fertility Issues
Shutterstock
Research shows consuming too much processed food can negatively impact your fertility. “If your diet consists mostly of fast food, sodas, processed meats, and refined carbs, you may want to make some changes,” according to UNC Fertility Clinic. “Consumption of sugar-sweetened beverages (like sodas) has been linked to lower fertility for both men and women. Additionally, studies have shown that women who consume large amounts of fast food and little produce can take longer to become pregnant than women with healthier diets.”
Digestion Problems
Shutterstock
Consuming too much ultra-processed food can impact your gut health. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.” 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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Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based
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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.
They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.
Store-Bought Chips: Your Daily Diet Destroyer"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.
Non-Organic Bread: The Pesticide ProblemShutterstock
"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.
RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight
Commercial Baked Goods: The Thyroid DisruptorShutterstock
Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.
Cream-Based Pasta Dishes: The Hidden Calorie TrapShutterstock
"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.
Fried Fish and Chicken: The Heart Risk FactorShutterstock
The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.
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Processed Meats: The Cancer ConnectionShutterstock
"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.
French Fries: The Aging AcceleratorShutterstock
"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.
Excessive Dairy: The Addiction You Didn't Know AboutShutterstock
"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.
Processed Plant-Based Foods: The False Health HeroShutterstock
Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.
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Sugary "Health" Drinks: The Wellness ImpostorShutterstock
"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. 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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        15 Foods Experts Say You Should Stop Eating Today
    

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By Alek KorabOct 17, 2024
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Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
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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.
Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!
Ditch the Bleached White Flour and Refined GrainsShutterstock
Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.
Say Goodbye to Low-Fat FoodsContrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.
Avoid Processed Deli MeatsShutterstock
Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.
Cut Out Sugary DrinksShutterstock
Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.
Eliminate Sugary FoodsShutterstock
Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.
RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear
Steer Clear of Fried FoodsShutterstock
Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."
Beware of Bad FatsShutterstock
While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.
Eliminate Fast FoodsShutterstock
Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.
Ban Artificial Flavorings, Sugars, and DyesShutterstock
At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.
RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets
Avoid Foods with Unpronounceable IngredientsShutterstock
Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."
Say No to High Fructose Corn SyrupShutterstock
Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.
Limit Artificial SweetenersShutterstock
Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."
Be Cautious with Carbonated BeveragesShutterstock
Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."
Watch Out for High-Sodium FoodsShutterstock
The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."
RELATED: 9 Surprising Things That Happen When You Quit Processed Foods
Take Action: Tips for Success
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Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.
Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I'm a Dietitian and These Are 7 Foods You Should Never Eat
    

        Shutterstock
    
By Blanca Garcia, rdnJul 05, 2024
Blanca Garcia, rdn
Nutrition Specialist at HealthCanal
Blanca Garcia is a Nutrition Specialist at HealthCanal.
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   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.
As a Registered Dietitian Nutritionist and freelance nutrition writer, I love food—so I never say never when it comes to foods to avoid. However, with more than eight year’s experience in nutrition and dietetics, and as a fan of traditional Mexican and Salvadoran cooking, I can't help but value nutrient-dense, real foods over the fake stuff that can lead to weight gain and health issues. So when Body Network asked me to share "7 foods you should never eat," I had no trouble coming up with the following list. Avoid these for a healthier, happier life.
Processed Foods
Shutterstock
Processed foods are foods that have been modified in some way, this can be through prepping and freezing, canning, and drying. There are, however other ways of processing foods that are not as natural, like the addition of flavorings, dyes, preservatives, and addition of vitamins and minerals. These types of foods are usually higher in calories but lower in nutrient value.
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Refined Oils
Shutterstock
There is a large variety of cooking oils, all refined in some way. Oils are extracted from seeds, nuts, legumes, grains, and olives. These oils are extracted and refined either with chemicals or in some mechanical way.
Hydrogenated Fats
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These are liquid oils that are changed by adding a hydrogen molecule to make it into saturated fat, making a liquid fat into a solid fat. This aims to make a healthier oil spreadable or easily used for cooking. However, in this process of making solid fat from vegetable oil, trans fats are made, which have been shown to lead to cardiovascular health problems.
High Fructose Corn Syrup
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A cheaper way to sweeten packaged and processed foods, high-fructose corn syrup is a sweetener developed from the processing of corn starch. The Food and Drug Administration of the United States does not have proof that it is less safe than honey. However, when added to everyday foods and consumed frequently, the amount of sugar consumed daily can be so excessive that it can contribute to obesity.
Related: 10-Minute Full Body HIIT Exercise That Will Burn Fat Fast
Fast Food
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Although fast food is typically convenient for many busy people and families, many of the foods are highly processed with preservatives, dyes, and flavorings, high in fat and carbohydrates with very little nutrient density.
Foods With MSG
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Monosodium Glutamate is a salt that when combined with an aroma, is used in foods to increase the savory flavors. MSG is generally recognized as safe to eat and very little evidence that MSG can cause health problems. However, we still don’t know the long-term effects of artificial additives on health.
Related: I Lost 100 Pounds by Eating the Meal I Love
Artificial Sweeteners
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Sweeteners that are manufactured are thousands of times sweeter than sugar, but are used in less quantities to achieve the sweetness. These are now widely found in all types of packaged foods and fast foods. Some studies show that artificial sweeteners can affect gut health and disturb the way the body uses up sugar. 
💪🔥Body Booster: Doughnuts may be delicious, but they’re not good for you. They’re full of sugar and refined flour, which quickly raise your blood sugar. Plus, they’re fried in oil, adding unhealthy fats. They lack protein, vitamins, and minerals. So, for a healthier diet, it’s best to skip the doughnuts.
Blanca Garcia, RDN, is a Nutrition Specialist at Healthcanal.
Nutrition & Diet
        Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body
    
Copyright Melanie Murphy/YouTube
By Christopher RobackOct 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there — craving that late-night snack or quick convenience food. For Melanie Murphy, an Irish author and YouTuber, these cravings were more than occasional indulgences. They were the start of a 15-year struggle with disordered eating and food addiction. "I was addicted to industrially produced edible food-like substances," Melanie admits. "Pop-Tarts, Pringles, sausage rolls, and Coca-Cola were my weaknesses." But what happens when you decide to quit ultra-processed foods cold turkey? Read on to discover Melanie's surprising journey and how it might inspire your own health transformation.
The Dangers of Ultra-Processed FoodsBefore diving into Melanie's story, it's crucial to understand the scale of the problem. According to a recent study, eating higher levels of ultra-processed foods shortens life space. The risk increases up to 14 percent for women and 15 percent for men. The study found that people who ate ultra-processed foods were 10 percent more likely to die from heart disease or diabetes compared to those in the bottom 10 percent. It also found that people who consumed most of these types of food were generally younger and heavier.
The study did note that even those who were at normal weight and generally consumed a healthy diet were not immune to the risk of consuming ultra-processed foods. They, too, were at a higher risk of early death.
"Our study results support a larger body of literature, including both observational and experimental studies, which indicate that ultra-processed food intake adversely impacts health and longevity," said lead author Erikka Loftfield, an investigator at the National Cancer Institute in Bethesda, Maryland. "However, there is still a lot that we don't know, including what aspects of ultra-processed foods pose potential health risks."
Melanie's Health Scare and Two-Month Challenge
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After a health scare in February, Melanie found herself unable to eat most foods. As she recovered, she craved only whole foods like eggs, parsnips, and organic steak. This unexpected shift led her to embark on a two-month journey of eating only whole, unprocessed foods. "I was kind of just eating a lot of those things over and over again with loads of pink salt," Melanie recalls in her post. "I felt like I was being so nourished. It was like my dead granny was just hugging me and feeding me the stews she used to make on a Sunday."
The Surprising Benefits of Quitting UPFs
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The results were dramatic. "It was like this kind of brain fog veil was lifted away," Melanie recounts. She experienced less joint pain, better sleep, stable energy levels, improved skin, and significant weight loss. "I lost nearly another 10 pounds since then. And it's just continually, just very slowly. It's like inflammation is going or something," she marvels.
Improved Energy and Physical StaminaOther improvements included better digestion and increased physical stamina. "After my COVID, I was just in bits. I couldn't even clean the kitchen without getting out of breath. I was that sick," Melanie shares. "Now, I've regained my ability to go for fast walks, and I'm doing yoga and all this kind of stuff."
The Challenges of Whole Food EatingWhile the health benefits were clear, Melanie acknowledges the difficulties of this lifestyle change. "The hard part is being prepared," she admits. "Having the house stocked up with this stuff, having stuff prepared to take with me places." She also notes the social challenges, including judgment from others.
A New Perspective on Food and HealthMelanie's experience has changed her relationship with food. "My taste buds feel like they've changed," she says. Simple whole foods now taste incredibly satisfying to her. More importantly, her focus has shifted from weight to overall health. "It's about the feeling, how I feel. I feel so healthy. I feel healthier than I have in maybe ten years."
RELATED: 13 Popular Drinks Ranked From Least to Most Harmful
Warning Signs You May Be Eating Too Many Processed FoodsShutterstock
While Melanie's journey is inspiring, it's important to recognize the signs that you might be consuming too many processed foods. According to preventive cardiologistStephen Devries, MD, "Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it's sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods." Here are some warning signs to watch out for:
Unexplained Weight GainIf you're struggling with weight gain despite your best efforts, processed foods might be the culprit. Dr. Devries explains, "Ultra-processed foods are the perfect storm to promote overconsumption and weight gain. They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients."
Constant ThirstFinding yourself constantly reaching for water? The Mayo Clinic warns that processed foods often contain high levels of sodium. "As it turns out, you don't even need to [add salt] because manufacturers have already added salt for you — and too much, in fact." This excess sodium can lead to persistent thirst.
Frequent HeadachesIf you're experiencing more headaches than usual, your diet might be to blame. West Tennessee Healthcare reports, "Around 5% of people with migraines may develop a headache shortly after consuming processed meat products." These "hot dog headaches" are thought to be caused by nitrites, common preservatives in processed meats.
Persistent BloatingFeeling bloated more often than not? Stacy Loudon, ACSM-CPT, explains, "Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy."
Skin ProblemsYour diet could be affecting your skin. The American Academy of Dermatology notes, "If you're like most Americans, you consume plenty of high-glycemic foods and beverages. These foods and beverages raise your blood sugar quickly." This rapid rise in blood sugar can lead to skin issues.
High Blood SugarProcessed foods can significantly impact your blood sugar levels. Harvard Health reports, "The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet." This increased risk persists even after accounting for other known risk factors.
Constant FatigueIf you're always tired despite getting enough sleep, your diet might be the issue. Samantha Cassetty, RD, tells TODAY, "If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it's possible your eating habits are contributing to low energy levels. Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue."
Poor Sleep QualityYour diet can affect your sleep more than you might think. Harvard Health reports, "Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep)." This crucial sleep stage is when your body repairs and regenerates tissues.
Constant HungerIf you find yourself always hungry, ultra-processed foods might be to blame. Dr. Amy Shahtells CNBC, "Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them. This means they've been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits."
In conclusion, while Melanie's journey from food addiction to vibrant health through whole foods is inspiring, it's important to be aware of how processed foods might be affecting your own health. By recognizing these warning signs, you can take the first step towards a healthier diet and potentially experience the same transformative benefits that Melanie did. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle
    

        I Lost 110 Pounds by Walking, Here Is What Really Matters
    

        Thomas DeLauer/YouTube
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

            
                Your Body Loses Muscle Faster Than You Realize
            
            
        Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

            
                Why Your Muscles Stop Responding to Protein
            
            
        
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Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

            
                The Hidden Absorption Problem After 50
            
            
        
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Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

            
                The Magic Number: 1.6 Grams Per Kilogram
            
            
        
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The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

            
                Why Meal Timing Changes Everything
            
            
        
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Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

            
                The Exercise Secret That Maximizes Protein Uptake
            
            
        
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Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

            
                How Your Protein Needs Increase By Decade
            
            
        
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Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

            
                Why Higher Protein Won't Harm Your Health
            
            
        
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Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds
    

        I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
    

        Love Sweat Fitness/Facebook
    
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

            
                Walk 10,000 Steps Every Day
            
            
        Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

            
                Prioritize High-Protein, Nutrient-Dense Foods
            
            
        
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Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

            
                Strength Train At Least 3 Times Weekly
            
            
        
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Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

            
                Take The Right Supplements
            
            
        
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While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

            
                Prioritize Deep Sleep and Recovery
            
            
        
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You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

            
                Stay Consistent Without Extreme Dieting
            
            
        
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Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

            
                Focus on Compound Exercises and Progressive Overload
            
            
        
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When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

            
                Balance Your Macros Without Obsessive Tracking
            
            
        
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While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

            
                Create Accountability Through Community
            
            
        
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Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months
    

        Shutterstock
    
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 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.
Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

            
                Set Realistic Expectations
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockWeight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

            
                Balance Cardio With Strength Training
            
            
        ShutterstockHitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

            
                Choose Small Habits Over Dramatic Changes
            
            
        ShutterstockYou don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

            
                Prioritize Protein With Every Meal
            
            
        ​Best: Tofu, Tempeh, & QuinoaShutterstockOne simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

            
                Take A Post-Meal Walk
            
            
        ShutterstockMovement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

            
                Hydrate Before Eating
            
            
        ShutterstockThis simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

            
                Fill Half Your Plate With Vegetables
            
            
        ​2. Prioritize Protein and VegetablesShutterstockCreate a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

            
                Establish a Kitchen "Closing Time"
            
            
        ​Why Should You Make Them?ShutterstockEvening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

            
                What to Expect: The First Weeks
            
            
        ShutterstockYour efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

            
                What to Expect: The First Months
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockConsistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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