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Nutrition & Diet
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Lose an Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

Every calorie counts and eliminating these items will cut thousands per month off your total.

Leah Groth
By Leah GrothJun 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJun 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Dave (@trainwithdave) is an Orange County, California based personal trainer and social media influencer, whose company, Train with Dave, helps people around the country become the best version of themselves. In one of Dave’s viral videos, the fitness expert claims that eliminating just three things from your diet can help you lose weight — as much as an extra 5 pounds per month. “You could be losing an extra five pounds per month if you do these three simple things,” he says in it. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his suggestions.

1. He Says: Cut Out Oil

@trainwithdave_

Lose weight fast with these 3 fat loss tips. To lose an extra 5lbs a month try cutting out oils and using zero calorie oils instead. After that try buying leaner meats like chicken or tuna. And lastly, watch out for high calorie liquid sauces. Walden farms however has zero calorie sauces and we buy those and use them ourselves! #weightlossdiet #zerocalorieoil #fatlosscoach #leanmeats #caloricdeficit #caloricintake #fatlosseducation #personaltrainer #trainwithdave #healthyfoodoptions

“Number one is cut out oil,” says Dave. “Oil is probably the most calorie-dense food on the market.” He adds that “if you're having one tablespoon of oil with every meal, that's going to be 12,000 extra calories,” a month, “which that alone is actually three pounds of body fat.”

2. RD Says

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

“One Tablespoon of oil (of any kind) is 120 calories,” Collingwood confirms. “That is a lot of calories for something that is a pretty small amount and won’t really fill you up. For cooking and taste purposes we do tend to need to use some oil, but I agree that it is a good idea to try to use it sparingly. Definitely cut out the dipping of bread in oil. Use nonstick pans and a cooking spray or a spritzer of olive oil instead of pouring a large amount into the skillet.”

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

3. He Says: Swap Out Fattier Meats for Lean Meats

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a tableShutterstock

His second suggestion: “Prioritize lean meats, not fattier meats,” he says. “Tuna, chicken, shrimp, lean ground beef, all great options. It's all a lot less calories than something like a ribeye.”

4. RD Says

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

Collingwood adds that lean meats are filling and can be very tasty if cooked well. “You don’t need the fatty cuts of steak or greasy hamburgers or skin on the chicken for the food to taste good. Use seasonings to enhance flavor as needed for the lean protein,” she suggests.

5. He Says: Be Careful with Condiments

Martinez, Ga USA - 11 30 21: Walden Farms dressing various flavorsShutterstock

The third way is to “watch out on the sauces,” warns Dave. He explains that liquid sauces that go on food are generally “very calorie dense” and the calories can add up fast. He recommends a brand called Walden Farms. It's all zero calories,” he says.

Related: 15 Foods That Fight Fat

6. RD Says

bunch of garden fresh herbs on wooden board from aboveShutterstock

Collingwood adds that sauces can add up not only in fat and calories, but also in sodium. “Using dried or fresh herbs as flavoring can go a long way instead of relying on sauces. Or you can definitely go with lower calorie sauces like the Walden Farms mentioned or some of the light or fat free dressings,” she says.

💪🔥Body Booster: Every calorie counts when you take into consideration things you consume every day, like oils and sauces. An extra 120 calories a day adds up!

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Nutrition & Diet

Lose an Extra 5 Pounds Per Month by Eliminating These 3 Things From Your Diet

Young woman with shopping cart chooses and buying products at the grocery store.
Shutterstock
Leah Groth
By Leah GrothJun 07, 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.

Dave (@trainwithdave) is an Orange County, California based personal trainer and social media influencer, whose company, Train with Dave, helps people around the country become the best version of themselves. In one of Dave’s viral videos, the fitness expert claims that eliminating just three things from your diet can help you lose weight — as much as an extra 5 pounds per month. “You could be losing an extra five pounds per month if you do these three simple things,” he says in it. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his suggestions.

1. He Says: Cut Out Oil

@trainwithdave_

Lose weight fast with these 3 fat loss tips. To lose an extra 5lbs a month try cutting out oils and using zero calorie oils instead. After that try buying leaner meats like chicken or tuna. And lastly, watch out for high calorie liquid sauces. Walden farms however has zero calorie sauces and we buy those and use them ourselves! #weightlossdiet #zerocalorieoil #fatlosscoach #leanmeats #caloricdeficit #caloricintake #fatlosseducation #personaltrainer #trainwithdave #healthyfoodoptions

“Number one is cut out oil,” says Dave. “Oil is probably the most calorie-dense food on the market.” He adds that “if you're having one tablespoon of oil with every meal, that's going to be 12,000 extra calories,” a month, “which that alone is actually three pounds of body fat.”

2. RD Says

Bottle of rapeseed oil (canola) and rape flowers on table outdoorsShutterstock

“One Tablespoon of oil (of any kind) is 120 calories,” Collingwood confirms. “That is a lot of calories for something that is a pretty small amount and won’t really fill you up. For cooking and taste purposes we do tend to need to use some oil, but I agree that it is a good idea to try to use it sparingly. Definitely cut out the dipping of bread in oil. Use nonstick pans and a cooking spray or a spritzer of olive oil instead of pouring a large amount into the skillet.”

Related: 10 of the Worst Mistakes Experts Admit They Made While Trying to Lose Weight

3. He Says: Swap Out Fattier Meats for Lean Meats

Raw tuna, onions, garlic, tomatoes, bell peppers, parsley and zucchini on a tableShutterstock

His second suggestion: “Prioritize lean meats, not fattier meats,” he says. “Tuna, chicken, shrimp, lean ground beef, all great options. It's all a lot less calories than something like a ribeye.”

4. RD Says

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

Collingwood adds that lean meats are filling and can be very tasty if cooked well. “You don’t need the fatty cuts of steak or greasy hamburgers or skin on the chicken for the food to taste good. Use seasonings to enhance flavor as needed for the lean protein,” she suggests.

5. He Says: Be Careful with Condiments

Martinez, Ga USA - 11 30 21: Walden Farms dressing various flavorsShutterstock

The third way is to “watch out on the sauces,” warns Dave. He explains that liquid sauces that go on food are generally “very calorie dense” and the calories can add up fast. He recommends a brand called Walden Farms. It's all zero calories,” he says.

Related: 15 Foods That Fight Fat

6. RD Says

bunch of garden fresh herbs on wooden board from aboveShutterstock

Collingwood adds that sauces can add up not only in fat and calories, but also in sodium. “Using dried or fresh herbs as flavoring can go a long way instead of relying on sauces. Or you can definitely go with lower calorie sauces like the Walden Farms mentioned or some of the light or fat free dressings,” she says.

💪🔥Body Booster: Every calorie counts when you take into consideration things you consume every day, like oils and sauces. An extra 120 calories a day adds up!

Nutrition & Diet

8 Things You Should Do to Lose 30 Pounds in 6 Months, According to Dietitians

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Ferozan Mast
By Ferozan MastSep 29, 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.
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FACT CHECKED BY Christopher Roback
✓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.

If you’ve had enough of fad diets and failed weight loss programs, it’s time to simplify your efforts. “Losing weight isn’t a linear experience. You’ll have ups and downs. But if the overall trend is downward, that’s when you know you’re having success,” exercise physiologist and psychologist David Creel, PhD, tells the Cleveland Clinic. “That’s why we have to think about how to lose weight as a lifestyle.” Losing 30 pounds in 6 months means a weight loss of 5 pounds a month—very doable! Here are eight things you should do to burn fat and lose weight, according to dietitians.

Calorie Deficit

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

Weight loss comes down to setting a calorie deficit and sticking to it. Adjust the deficit as you approach your goal weight. “We’re all unique beings, and our bodies have different needs,” Dr. Creel says. “But at the end of the day, the most basic concept of losing weight is that you need to achieve a calorie deficit.”

Weigh Yourself Frequently

Close-up of person standing on digital bathroom scale in cozy living room setting. Focus on feet and legs, promoting healthy living, weight management, and fitness goals.Shutterstock

Keeping track of your weight can help you keep on track. “In addition to a reduced-kilocalorie diet and physical activity, frequent weighing appears to be an integral part of successful weight loss maintenance,” LuAnn Soliah, PhD, RD, says via Today’s Dietician. “Monitoring weight on a regular basis is a form of accountability and self-monitoring, and consistent self-monitoring is associated with improved weight loss.” You can benchmark your progress with this useful Lean Body Mass Calculator.

Avoid Ultra-Processed Foods

A woman who eats a lot of fast foodShutterstock

A diet heavy in ultra-processed foods could undermine your weight loss. “Newer research suggests that overly processed foods are especially easy to overeat because they can be eaten more quickly and they don’t produce the same level of contentment as more wholesome foods,” Samantha Cassetty, RD, tells Better by TODAY. “On the flip side, whole and minimally processed foods typically take a longer time to eat and are linked with appetite-regulating benefits, so you’re more likely to fill up on portions that are right for your needs.”

Don’t Sit So Much

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

A sedentary lifestyle can cause weight loss to slow down—so turn off the TV and take a walk. “The national average time for watching television is 28 hours per week, or four hours per day, for the average American adult,” Soliah says. “This is a tremendous amount of time people spend engaged in sedentary activity. Similarly, childhood obesity specialists report a direct correlation between pediatric weight control problems, increased body mass indexes, and excessive television viewing. Attempts to reduce accumulated weight and enhance physical fitness may begin during childhood by including more physical activity in leisure time.”

RELATED:I'm 52, and These 3 Tips Helped Me Shed 40+ Pounds in 6 Months

Stress and Sleep

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

Stress and sleep both impact weight loss. “Stress is a major contributor to weight gain or inability to lose weight because it can cause you to turn to food for comfort,” says a dietician at North Kansas City Hospital. “Take time to relax and unwind. Meditation, yoga, self-care, and making time for your interests or hobbies can reduce your stress level. Sleep. Lack of sleep is another contributor to weight gain or inability to lose weight. The CDC recommends getting 7-9 hours of sleep each night.”

Strength Training

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

Strength training can help preserve lean muscle mass. “Muscle is metabolically active. Your muscle burns through calories much faster, even if you’re just sitting on the couch,” Dr. Creel says. “The more muscle mass you have, the quicker you burn calories. Strength training doesn’t usually burn as many calories as cardiovascular exercise. But the benefits of maintaining muscle are of utmost importance. And if cardio exercise is hard for you, strength training is sometimes an easier gateway into physical activity.”

Eat Healthy Carbs

Freshly,Cooked,Brown,Rice,,A,Bowl,Of,Unpolished,Rice, chop, sticksShutterstock

You don’t have to remove carbs to lose weight. “What I’ve learned is that you don’t need to take an all-or-nothing approach to carbs,” Cassetty says. “Most often, I consider grains a side dish rather than an entrée, but I still eat them every day. What is important is that you consistently choose whole grains over their refined counterparts. That means mostly eating brown rice instead of white, whole-grain bread over the pillowy, white sandwich bread you may have grown up loving, and choosing whole-grain cereals, whether cold or hot, over hyper-processed refined versions.”

RELATED:8 Things You Should Never Do While on GLP-1 Meds

Don’t Try To Out-Exercise Your Diet

Fitness woman exercising crossfit holding kettlebell strength training biceps. Beautiful sweaty fitness instructor on blackoard background looking intense at camera. Asian Caucasian female model.Shutterstock

Do not try to out-exercise an unhealthy diet—you’re probably burning far fewer calories with your workouts than you think. “I’m not saying you should take a lifelong pass on fitness, but what I am saying is that if you’re killing it on the cardio machine merely to burn calories and squeeze into your extra-skinny skinny jeans, you may need to re-think this strategy,” Cassetty says. “When it comes to losing weight, it’s more about what you put in your mouth than what you’re burning off. Among participants in the Weight Control Registry, walking is the most frequent form of exercise, and there was no difference in weight maintenance after three years among people who participated in the most physical activity compared to those exercising the least.” 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 Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

Brandon_Fadner_MD4
Copyright St. Luke's Health/YouTube
Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
✓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.

Are you trying to lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

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“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Rules to Losing a Lot of Weight Quickly

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andrewholmes79/TikTok
Leah Groth
By Leah GrothFeb 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who helps people blast fat and get into the best shape of their lives. In a viral video he discusses two approaches to weight loss, one sustainable and the other not. “If you want to lose a lot of fat very quickly, this is exactly what you need to do,” he says. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

1. You Can Lose Weight Rapidly, But It Won’t Be Sustainable

If you want to lose weight fast, Andrew suggests fasting “for about 23 hours every day” and replacing meals “with only protein shakes.” As for exercise, “get at least seven hours of intense cardio every day,” he jokes, revealing that drastic plans aren’t sustainable. “So any fat that you did lose is likely going to come right back, plus even more so.” Collingwood agrees. “Nothing extreme!” she says.

2. Don’t Lose More Than Two Pounds Per Week

A pair of female feet standing on a bathroom scaleShutterstock

The first rule to “avoid rebounding and keep the weight off for good” is that you shouldn’t “lose fat any faster than 0.5 to two pounds per week,” says Andrew. Collingwood agrees that this is an excellent pace of weight loss. “If you have a lot to lose, 2 pounds per week might be realistic for you. If you only have a little to lose, even a half pound per week can add up after a month or two,” she notes.

RELATED:7 Surprising Reasons Why You Should Walk 10,000+ Steps a Da

3. Don’t Cut Out or Restrict Food Groups

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

Next, “do not cut out or restrict any food groups,” he says. Colingwood agrees with this. “If you cut out entire food groups you are asking for nutritional deficiencies and potentially other health risks,” she says.

4. Don’t Skip Meals

Intermittent fasting concept with a woman sitting hungry in front of food and looking at her watch to make sure she breaks fast on the correct time. A dietary modification for healthy lifestyle.Shutterstock

He also advises against skipping meals. “When you skip meals you get ravenously hungry. When you are really hungry, you make bad choices for the next time you eat, you eat too quickly, and you end up eating too much. I would rather you eat but just eat a smaller amount so you aren’t starving yourself. Plus, skipping meals can slow down your metabolism, teaching your body to hang on to calories when you do finally get around to eating,” says Collingwood.

5. Eat Three Balanced Meals Per Day

Fried salmon steak with potatoes and vegetables on wooden tableShutterstock

Instead, he says to eat three balanced meals a day. “Well rounded meals keep you satisfied for longer and also provide you with the nutrients you need,” says Collintwood. “Your body is happier and doesn’t have to go into starvation mode or waste muscle or use protein for energy.”

6. Consume 30 to 50 Grams Protein Per Meal

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Also, make sure to get at least 30 to 50 grams of protein every meal. Collingwood notes that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Related: Denise Austin Shares Workout to “Tone and Tighten Your Thighs”

7. Lift Weights Three Times a Week

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Finally, Andrew suggests lifting weights at least three times per week. “Lifting weights will help you maintain muscle mass when you are losing weight instead of losing it,” explains Collingwood. “Plus, the more muscle you have the higher your metabolism and the more calories you burn at rest.”

💪🔥Body Booster: If you are losing weight, strength and weight training are extra important. If you don’t lift, you will risk losing muscle instead of fat.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The Simple Habit Helped Nurse Lose 140 Pounds

Jessica Olson findinmyweigh
Wake Up Earlier​
Copyright findinmyweigh/Instagram
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post.

Wake Up Earlier

What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”

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

She Had Bariatric Surgery But Didn’t Gain the Weight Back

“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues.

This Habit Helps Her Stick to These Other Habits

She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:

  1. Hitting her water goals
  2. Taking her vitamins
  3. Getting in a workout.

“All before most people are getting out of bed in the morning,” she says.

There Are Other Benefits

There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”

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

She Also Has a Tip for Those Who Struggle to Sleep

In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says.

She Drinks Mushroom Hot Cocoa at Night

“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued.

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

Find What Works for You

“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods That Can "Wreck" Your Cortisol Levels

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​When Other Hormonal Imbalances Are In Check
Copyright mvmntbydrsteph/Instagram
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

You probably know that hormonal disruptions can lead to weight gain and lower energy. But you might not realize that some of your favorite foods are causing this. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals the foods that will mess up your hormones. “As a medical doctor, here are 5 foods I avoid daily that will wreck your cortisol,” she writes.

“We all know cortisol is our primary stress hormone, but did you know your diet could be making things worse by messing with other hormones too?” she asks, adding that cortisol is intimately connected with insulin and thyroid hormones. “So, some foods that disrupt one can impact them all—and the consequences on your body and metabolism can be significant. Here are 5 foods I avoid because they wreak havoc on cortisol (and other hormones!)”

Refined Sugars

First, avoid refined sugars. “These spike blood sugar, trigger insulin resistance, and raise cortisol. It’s a triple whammy for your metabolism,” she says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Processed foods are next on her list. “High in sodium, sugar, and unhealthy fats, these can throw off your insulin levels, contributing to hormonal imbalances that elevate cortisol levels,” she says.

Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shop​Protein Before CaffeineShutterstock

You might want to think twice before having that second cup of coffee or energy drink. “While it gives you a temporary boost, excessive caffeine consumption can increase cortisol, leaving you more stressed and less likely to burn fat,” says Dr. Dunlop.

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 concept​4. Excess AlcoholShutterstock

Alcohol is another no-no. “Alcohol disrupts liver function, impacting your body’s ability to detoxify, leading to an increase in cortisol and other hormone imbalances,” she writes.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Artificial Sweeteners

Equal,Artificial,Sweetener,By,Merisant, sugar, sweet​Mistake 3: Relying on Quick FixesShutterstock

Artificial sweeteners may seem like a better idea than sugar, but according to Dr. Dunlop they can also do a lot of damage. “These can mess with your gut microbiome, which has a profound effect on your stress response and cortisol levels,” she writes.

Take a Deeper Look at Your Hormonal Imbalance

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

“If you’re struggling with weight loss, fatigue, or emotional burnout, it might be time to look deeper at the root causes of your hormonal imbalance. These are the things that MUST be addressed in any successful weight loss plan, or you risk spinning your wheels and not seeing lasting results,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Jenny McCarthy Ditches Vegan for Meat

Jenny McCarthy at the 2013 Billboard Music Awards Arrivals, MGM Grand, Las Vegas, NV 05-19-13
Shutterstock
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Veganism is a popular style of eating. According to The Vegan Society, it’s more than just a diet. “Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals,” they say on their website. Many stars have identified as vegans, including Jenny McCarthy. However, on a recent episode of the Heal Squad podcast hosted by Maria Menounos, the Masked Singer beauty made a confession: The diet almost killed her.

Jenny First Identified as Vegan in 2009

Jenny McCarthy arriving at the Women in Film Annual Crystal & Lucy Awards at the Century Plaza Hotel in Century City , CA on June 12, 2009.

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McCarthy, 52, first discussed being on a vegan diet in 2009, and has her own vegan skincare line, maintains that plant-based eating was hazardous to her health. "I tried vegan and I almost died," McCarthy told Menounos. "I literally almost died."

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

She Got So Ill She Was “Literally Dying”

Jenny McCarthy at the 2012 American Music Awards held at the Nokia Theatre L.A. Live in Los Angeles, USA on November 18, 2012.

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"I became so ill, like I was literally dying," she continued. "I was exhausted, fatigued, I was a mess. So, I went on a low histamine diet; I went on every one of 'em. Finally, my functional medicine doctor said to me last year, 'It's time for you to go full carnivore.'”

She Went “Full Carnivore” and It Was “Incredible”

LOS ANGELES - SEP 22: Jenny McCarthy at the Primetime Emmy Awards - Arrivals at the Microsoft Theater on September 22, 2019 in Los Angeles, CA

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She was hesitant at first. "And I'm like, ugh, OK. I'm from Chicago so I can handle it, but it just felt very low vibrational heavy for me. I was kind of a more eating salmon [type of person] and doing light things like this. But [I felt] I might as well give it a try; it was like my last resort diet. It has been incredible for me, and I stress for me."

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

She Works Out Two Hours a Day

LOS ANGELES - FEB 06: Actress Jenny McCarthy arrives for the FOX Winter TCA 2019 on February 6, 2019 in Los Angeles, CA

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In a recent interview with Us, Jenny revealed some more of her hot body secrets. According to the former Playboy pinup, she spends a lot of time exercising. “I literally work out two hours a day,” she said.

She Walks on an Incline

LOS ANGELES - NOV 23: Jenny McCarthy at the 2014 American Music Awards - Arrivals at the Nokia Theater on November 23, 2014 in Los Angeles, CA

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As for the type of cardio she does? “I can’t run anymore, my bones hurt,” she told Fox News. “So all I do is an incline of 15 on a treadmill, and then I hold my hand weights, and I watch ‘Game of Thrones’ or ‘Housewives,’ and I literally box while I walk uphill, and that's all I can do for 45 minutes a day. That’s all I have left in me.”

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

She Also Enjoys Hot Yoga

Jenny McCarthy at the Los Angeles Premiere of 'Yes Man'. Mann VIllage Theater, Westwood, CA. 12-17-08

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In 2016, Jenny “added something to our home gym that has already made a huge impact on our health, energy level and happiness” – an exercise sauna. “The HOTWORX infrared sauna that doubles as a hot exercise studio!” she wrote. “HOTWORX is a fusion of infrared sauna therapy and isometrics for the perfect 30-minute workout! I have been wanting a room in my home to not only practice my yoga, but to incorporate the benefits of an infrared sauna at the same time.” 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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