Skip to content
Nutrition & Diet
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

10 Foods That I Will Never Eat Again After Losing 120 Pounds

One weight loss warrior reveals the foods he avoids to sustain his weight loss.

Leah Groth
By Leah GrothSep 23, 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
Scott Sampson Becoming Super Human
Copyright Becoming Super Human/YouTube/Shutterstock
Leah Groth
By Leah GrothSep 23, 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
Nutrition & Diet

Scott (@Becoming_Superhuman) is a social media influencer who lost a whopping 120 pounds. In his video, he reveals how he did it, “eating a low carb ketogenic diet, intermittent fasting, eating whole foods and cutting out processed foods.” In one viral video, he discusses the food he learned to avoid. “Today we're going to talk about the ten foods I will never eat again. And it's not that I'll never eat them, but not gonna be on the regular,” he says. “These are foods that I had to put on the Do Not Eat list when I was losing 120 pounds. Ten foods that remain on the Do Not Eat list as I try to maintain my 120-pound weight loss in the last 13 months.”

Sugar

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

The “number one food” Scott cut out was sugar. “I mean, just, anything was sugar in it,” he says. This includes ice cream, sweetened drinks, and pie. “I'll make some exceptions here and there,” he says. However, when he does, he does so in moderation.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Processed Grains

Number two, food processed grains. “Our grains, our flour has been overly processed to the point where it's been bleached, it's been refined, they've basically removed everything from it except for gluten,” he says. This takes out bread and pizza crust unless he makes a high-protein pizza crust out of egg white powder. “For the most part, I'm not going to eat pizza, and I'm not going to prepare pizza that often I like to cook. I like to do some things, but I would rather cook some meats, I would rather cook some eggs, I would rather cook these high protein things that are really, really good for me.”

Seed Oils

Peanut oil with raw peanuts on wooden backgroundShutterstock

Number three on the list is seed oils, “basically all kinds of vegetable oils,” he says, including safflower oil, peanut oil, sunflower seed oil, soybean oil” because they are highly processed. “They're heated up to a massive degree, put under high pressure, they are changed chemically, and they're bleached,” he says. The oils does he use? Olive, coconut, and avocado, which are fruit oils. “Those oils are not highly processed. It's the same thing with ghee, butter, lard, and fat tallow. Those are good fats to cook with.”

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Ultra Processed Carbohydrates

Number four is ultra-processed carbohydrates, “things like boxes of crackers, chips, breakfast bars, cookies,” he says. “Basically, in the middle of your grocery store aisles.” He specifies that ultra-processed foods are things with ”more than two or three ingredients on that box, maybe four or five for something that's pretty natural,” he says.

Fast Food

Fast food concept with greasy fried restaurant take out as onion rings burger and hot dogs with fried chicken french fries and pizza as a symbol of diet temptation resulting in unhealthy nutrition.Shutterstock

The number five food on the list is fast food. “The way those foods are processed in the restaurant, for the most part, they're full of seed oils, they're full of gluten, they're full of refined flours,” he says.

Enchiladas and Tamales

Enchiladas: Rolled tortillas filled with meat or cheese, covered in chili sauce, and baked until bubbly.Shutterstock

The sixth foods are enchiladas and tamales, “again, it's because of the ingredients,” he says. “These things are made from the processed grains in our country, the masa, the flour that's being used, the cornmeal that's being used, and has been highly processed.” They also have seed oils.

RELATED:2 Expert Tips for Stubborn Fat Loss That Actually Work

Processed Salad Dressings

So the number seven-item on the list is processed salad dressings, “unless you look at the label and it says that they used avocado oil or coconut oil,” he says. A lot of dressings are made with soybean oil, safflower oil, or canola oil. “They're not good for you. They shouldn't be consumed. They cause issues in our bodies. It causes inflammation in your body.”

Soda

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

Number eight, soda — even diet. Soda contains sodium benzoate, “this chemical that once you consume it activates an enzyme, and that enzyme sends a signal to your brain and tells you not to burn fat right now,” he says.

Cereal

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Number nine was “another one that used to be a go-to, and I lost weight doing this with Weight Watchers, with Noom, with several different programs, because it's low calorie,” he says. The answer? Breakfast cereal. He says he thought Cheerios, Honey Nut Cheerios, Raisin Bran, and Fruit Loops were “heart healthy,” and “I've been a big cereal guy all my life,” he says. “Since my weight loss journey, since my health journey, I've come to understand that there are things in those products that cause me problems. They have gluten and carbohydrates, which is not bad in and of itself, but they are processed refined carbohydrates. Highly recommend not to consume it.”

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

Donuts

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

The last item is donuts, which “may be the single worst thing that you can consume,” he says. “It is made with sugar and refined processed grains. It is deep fried in a seed oil that is probably rancid. And you're combining fats and carbohydrates together, which is extremely bad for your body because your body can't burn both 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.

proteinintermittent fastingcarbswalkingweight loss

More For You

Nutrition & Diet

8 Foods I Will Never Eat Again After Losing 110 Pounds

Thomas DeLauer
Copyright Thomas DeLauer/YouTube/Shutterstock
Leah Groth
By Leah GrothSep 13, 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.

Do you want to lose weight but aren’t sure what to eat and what to avoid? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds. In one of his viral videos, he shares some of the types of food that used to be a big part of his diet but he avoids at all costs now. “Here are some foods I just flat out will never, ever eat again,” he says in the clip.

There Are 8 Foods He Wishes He “Had Never Eaten”

“I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?” he says. “And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. So, let's go ahead and jump in. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore.”

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Margarine & Shortening

Margarine and shortening is the first on his list. “The trans fats that are in margarine and shortening, these are horrible,” he says. “It's pure hydrogenated oil, which means they've taken an oil and artificially turned it into a solid. Our body doesn't know how to utilize that.” He maintains that it can take 50 days for your body to break them down. Trans fat has also been linked to visceral fat accumulation, “which, outside of just being a pot belly and being unsightly, is one of the most metabolically active tissues in the body. When you form visceral fat, it is pretty much a guarantee that you're going to have increases in inflammation and increases in metabolic disease risk,” he says. Instead, he uses butter, ghee, and coconut oil.

Pudding Cups

“Another one that I won't ever eat again after understanding the gut barrier, not the gut biome, is instant pudding or pudding cups,” he says. Why? They have emulsifiers in them, including polysorbate 20, polysorbate 60, and polysorbate 80. “There is a study published in the European Journal of Allergy and Immunology that found that just a 1% solution of polysorbate 20 or polysorbate 80 led to a complete disruption of the gut barrier,” he says. “So flat out, I avoid emulsifiers and instant puddings, and pudding cups are full of them.”

Soybean Oil Foods

Next up, “any kind of shelf-stable food that has soybean oil in it,” he says. “Now, the things I'm talking about are mainly going to be things like tomato sauce. If I'm buying marinara and there is soybean oil in it, I know pretty much for a fact that soybean oil has gone rancid.” He explains that soybean oil “is a very unstable polyunsaturated fat” and has been linked to increases in liver markers. “Liver stress markers are linked to increases in fat mass, decreases in glucose tolerance, and increases in fasting glucose actually causing metabolic issues,” he says.

Regular Soda

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Another thing I will never drink is a regular soda,” he says, pointing out there are lots of other options that don’t have high fructose corn syrup in them. “Anything that has high fructose corn syrup, I will just not touch,” he says, citing a study published that took a look at the effect of high fructose corn syrup versus sucrose on the brain. “It was found that sucrose regular sugar mildly impaired brain memory and function, but high fructose corn syrup significantly impaired memory and learning and the ability to solve tasks.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Fruit Loops

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, Fruit Loops. “I used to eat them a lot, believe it or not, especially when I was overweight, and I'll never touch them again” – and not because of the sugar. It’s because of red dye number 40, which has been linked to behavioral issues and hyperactivity in kids. “When you look at adults, it's a little bit different. You might see instances of neuroinflammation,” he says.

Mayonnaise

Next up, mayonnaise. While he will eat mayo from Primal Kitchen or from Chosen Foods, he won’t eat the regular kind that is “just nasty soybean oil that has been sitting on a shelf forever.”

Doritos

doritos on wooden table, copy spaceShutterstock

Next up, Doritos. “It's just a gateway food, and it's something I used to eat flat out. No way.” He says it is high in fat, sugar, artificial colorings, and MSG, “which is making you want to eat more of them” and “lights your brain up like a Christmas tree and it's gonna make you want to eat more and that can't be good.”

Gluten

The last one? “I don't eat gluten. I won't eat food with gluten. Why? Because I know how wheat is harvested here in the United States,” he says. “When I eat gluten, I am sick. When I eat gluten, my joints hurt. And when I eat gluten, my brain is foggy,” he says. However, he maintains that the gluten in Europe doesn’t seem to have the same effect. “Something is happening here. Maybe it's the glyphosate. Maybe it's the relationship with Prolein. Maybe it's the fact that we overconsume wheat so much that we start to build antibodies. There are all these different theories, and they all kind of make sense,” he says.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Follow Him on Social Media

For more of Thomas DeLauer’s health tips, you can follow him on social media. Here is his YouTube channel, Instagram, and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

Scott Sampson Becoming Super Human
Copyright Becoming Super Human/YouTube
Alek Korab
By Alek KorabOct 01, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:

Are you struggling with weight issues, diabetes, or hypertension? Meet Scott Sampson (@Becoming_Superhuman), a realtor and social media influencer who once faced these same challenges. At his heaviest, Scott tipped the scales at 300 pounds and was pre-diabetic and pre-hypertensive. But through a dramatic change in his diet, he managed to shed an impressive 120 pounds in less than a year. Scott's story isn't just about weight loss; it's about reclaiming health and vitality. Read on to discover the simple yet effective approach that transformed Scott's life - and could change yours, too.

He Eliminated Processed Foods

Scott's journey began with a crucial step: cutting out processed foods. "If it comes in a box, a bag, a bottle, 99% of the time, it is not good for you," he explains in his video. This meant avoiding anything with more than two ingredients. Scott emphasizes, "If it had more than two ingredients, I didn't eat it." This simple rule helped him navigate the complexities of modern food choices and focus on wholesome options.

Clinical dietitian Debra Ruzenskywarns: "Processed meat is any meat that has been preserved by salting or smoking. As well as the well-known examples like hot dogs and bologna, it includes almost all deli meats used in sandwiches, bacon bits added to soups and salads, and sausage and pepperoni you find on pizzas.”

He Embraced Whole Foods

Composition with assorted organic vegetables and fruits.Shutterstock

The core of Scott's diet revolves around whole foods - items with just one ingredient. "Real food is basically a one-ingredient food. It's a potato, it's a cabbage, it's a steak, it's a ham slice of ham. It's tomatoes, it's fruit, vegetables, proteins," Scott clarifies. By sticking to these basics, he ensured his body received the nutrients it needed without the harmful additives often found in processed foods.

He Went Low-Carb

Different fresh ripe berries as background, top viewShutterstock

Given his pre-diabetic condition, Scott opted for a low-carb approach. "I had to remove all of the refined carbs from my diet," he shares in his video. This meant saying goodbye to potatoes, rice, bananas, sweet fruits, starchy vegetables, and grains. Instead, he focused on meat, vegetables, and occasional low-sugar fruits like berries. Scott cautions against overdoing fats, especially for those trying to lose weight: "If you're trying to lose weight, you already have plenty of energy stored up in your body in the form of fat. You don't have to give your body more fat."

Cutting carbs is significantly easier than counting calories and being constantly hungry—especially as limiting calories can slow down metabolism. "Insulin — you can think of (it) as the ultimate fat cell fertilizer," saysDr. David Ludwig, professor of nutrition at Harvard School of Public Health. "Too much insulin, fat cells get programmed to hoard calories. So there aren't too many calories in the bloodstream. And that's why we get hungry." Jeff Volek, a professor at Ohio State University, adds, "When you limit carbohydrates, the body gets really good at burning its own body fat because it doesn't have a lot of sugar to burn for fuel.”

He Warns Against Overdoing Fats on Ketogenic Diets

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

Scott warns against common misconceptions about ketogenic diets: "If you look at a standard ketogenic diet, it's going to have a large amount of fats, maybe 50% fat or more, takes out the carbs, but it increases it by the fats." He cautions against overdoing fats, especially for those trying to lose weight: "If you're trying to lose weight, you already have plenty of energy stored up in your body in the form of fat. You don't have to give your body more fat,” he says in his video.

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, warns that ketogenic diets can lead to nutrient deficiencies. She says, "Ketogenic diets should not be followed long term. Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains, for overall health, especially digestive health and disease prevention."

Transitioning to a Fat-Burning Machine

Overweight female is standing on white scales at homeShutterstock

Scott acknowledges that transitioning to a low-carb diet can be challenging. "Your body's going to go through a transition where it has to turn from a glucose burning machine... into a machine that burns fat for fuel," he explains in his video. This process can take several weeks, and Scott suggests temporarily adding healthy fats to ease the transition. "At the beginning of your low-carb diet, you should maybe add in a little bit of fat. And then as your body becomes fat adapted... you can start eliminating those things."

"Metabolic rate is determined by many variables, and you can get measurements done that can estimate this more accurately for you. Knowing your metabolic rate can help you to plan your nutrition and exercise effectively for fat loss. Your metabolic rate does change with age, foods you eat and changes in skeletal muscle mass," saysLacy Puttuck, MS, RDN, CISSN, CSCS, a Registered Dietitian also at Top Nutrition Coaching.

"Body type plays a role in how and where body fat is lost. The shape of your body does determine where fat will be stored more readily and where loss can be challenging. It is important to know that with the right techniques in nutrition and exercise, you can lose that body fat, but it cannot be targeted. When we are in a caloric deficit and working to maintain lean mass, body fat will be lost,” Puttuck adds.

He Recommends Clean Fats and Warns Against Processed Oils

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Scott recommends using clean, healthy fats like olive oil, avocado oil, coconut oil, beef tallow, and butter. However, he warns against processed oils: "Not canola oil, not soybean oil, not safflower oil... The rest of those oils are not good for us. They're highly processed. They cause inflammation in our bodies."

Fat is essential for health—but as with sodium, you can have too much of a good thing. "Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight," says the American Heart Association. "Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally adequate diet."

RELATED:I Lost 45 Pounds Using This 3-Step "Trifecta" Method

Prioritizing Protein

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

Scott emphasizes the importance of protein, especially for older adults. "We need to prioritize proteins. We need to make sure that proteins are something that we can consume as much as we can," he advises.

Dave Asprey, health science entrepreneur and author, says that "Protein is an amazing weight loss tool". He recommends consuming "at least 1 gram of protein per pound of your ideal body weight per day". Protein helps control appetite by increasing feelings of fullness. Asprey explains, "Protein increases satiety by increasing the hormones that tell your body that it's full. "Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men), adds Collingwood.

Balanced Meals with Protein and Cruciferous Vegetables

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

His typical meals include a protein source accompanied by plenty of vegetables, particularly cruciferous ones like broccoli, cauliflower, asparagus, and Brussels sprouts.

He also notes that cooking certain vegetables can make them more digestible: "Spinach, for example, when you cook it, it has a lot less oxalates after you cook it than eating it raw. The same thing with bell pepper and things like that."

The Do-Not-Eat List

Scott found success by creating a strict "do-not-eat" list. For him, moderation wasn't an option. "I cannot moderate. I'm a food addict," he admits candidly in his video. By completely eliminating certain trigger foods, Scott avoided the slippery slope of "just one bite" turning into overindulgence.

Thomas DeLauer, a wellness YouTube star who lost over 110 pounds, shared similar advice.

"I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?" he says. "And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore."

Bounce Back After Slip-Ups

tara_collingwood5dietdivatara/Instagram

However, he acknowledges that occasional slip-ups may happen: "Sometimes you may fall off that wagon... The key is to get right back on and keep going." Scott shares that he allowed himself occasional cheat meals during holidays, but emphasizes the importance of quickly returning to the healthy eating plan.

Collingwood advises caution with the term “cheat.” She recommends not completely restricting favorite foods but balancing them with nutrient-dense, lower-calorie options. Portion control is key for higher-calorie foods. She suggests including favorite foods in your diet but limiting their portions. Daily indulgences may not work for everyone. She states, “If a small amount sets you off to binge, then skip altogether. But if your personality allows you to have a few bits of chocolate or a bite or two of dessert, then go for it.”

RELATED:8 Signs You Are Burning Fat During Exercise

Knowledge is Your Power

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

Contrary to popular belief, Scott doesn't attribute his success to willpower. Instead, he credits knowledge. "What I do believe I've got is knowledge. I've been able to study to go and look at and to study what these things are doing inside my body," he explains. Understanding the negative impacts of certain foods made it easier for Scott to avoid them, turning his diet into an informed choice rather than a constant battle of will.

Find Your Inspiration

happy young woman with hair bun looking away while taking bathShutterstock

Scott emphasizes the importance of finding lasting inspiration over fleeting motivation. "Motivation is something that, it's kind of like taking a bath. You get all clean and you look really good and you're powering down the road all motivated, but it starts wearing off after time," he says. Instead, he encourages finding a deep, personal reason for change. For Scott, it's the desire to maintain health well into his later years: "I want to be healthy until I die. And that's what I'm trying to do."

Understand Your "Why"

Asian senior couple practice yoga excercise, tai chi tranining, stretching and meditation together with relaxation for healthy in park outdoor after retirement. Happy elderly outdoor lifestyle conceptShutterstock

Scott encourages finding a deep, personal reason for change. "If your motivation is I want to be 70, 80, 90 years old and be able to get down on the floor and play with my grandkids, my great grandkids, then that's pretty impressive motivation," he suggests.

Collingwood, underlines the importance of understanding the motivation behind weight loss. She says, "Losing weight and keeping it off is one of the most difficult behavior changes to make in life. If you don't have a strong reason pulling you to make the hard changes, it is not likely to stick".

Collingwood advises spending time exploring the root causes of your desire to lose weight. She adds, "I spend a lot of time asking about why they want to make changes and digging deeper into the reasons to really get at the root of the motivation.”

RELATED:11 High-Protein Hacks for Women to Burn Fat and Build Muscle Every 4 Hours

Take Aways’ From Scott’s Journey

Senior Couple Exercising In ParkShutterstock

Scott’s journey shows that dramatic weight loss is possible with the right approach and mindset. By focusing on whole foods, eliminating processed options, and finding genuine inspiration, Scott transformed not just his body, but his entire life. His story serves as a beacon of hope for anyone looking to take control of their health and change their future.

“How to lose body fat” is a question I get asked a lot as a nutritionist at Top Nutrition Coaching. Maybe a client wants to shrink their belly, reduce some arm flab, or slim down a double chin—no matter the area they want to target, it’s important to know how to reduce body fat. “There are three key components of a sustainable body fat loss plan,” says Puttuck: “Weight training, a higher protein diet, and adopting healthy habits.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

8 Foods I Quit Eating for Weight Loss Over 40

Melissa_Neill13
Melissa Neill/YouTube
Leah Groth
By Leah GrothJul 12, 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:

Are you dieting but can’t seem to lose weight? You could be eating some of the wrong types of food, according to one expert. Melissa Neil, 5, is a fitness trainer who specializes in working with women over 40 on transforming their bodies and health. Her videos share tips and tricks on fat loss, exercise, hormones and menopause “to get the body you have always dreamed of,” she writes in her YouTube bio. In one viral video she reveals 8 foods that she has given up to lose weight and stay in shape.

Melissa Neil Reveals Tips She Used to Get in Shape

“One of the things I do is I talk about some of the things that have actually helped me get in shape because they're gonna help you and that involves stopping eating certain foods or really limiting them to just the odd occasion only. And I'm gonna talk about the things that I've actually ditched,” she says.

A Big Help for Her Was Ditching 8 Types of Food

“There's some food that I've given up eating altogether, yes,” she says in the clip. “I've had to make sacrifices to get in shape. Now that I've reached over the age of 50, I'm gonna talk about the eight foods I've ditched to get in shape over 50.”

Pizza

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

First, Melissa avoids Pizza. “I don't eat pizzas when I go out. I avoid them because they've got processed carbohydrates in, they've got a ton of cheese,” she says about the “processed food,” adding it “just doesn't do me any favors.” She claims that ditching it has “really helped maintain my shape.”

Pasta and White Bread

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

“The second one I'm gonna talk about, nothing wrong with it for young people is pasta,” she reveals. “Again, that's using refined carbohydrate, refined flour. It doesn't do me any favors at this age.” She explains that she is “prone” to insulin resistance, “and so do many women at this stage in life. And if you eat anything with white flour in it, it's just gonna make it a whole lot worse. It's gonna give you a blood sugar spike. It's gonna be really hard to lose weight. The same with white bread.”

Refined Sugar

Pieces of dark chocolate with mint on wooden tableShutterstock

“The number three food that I've ditched is sugar, refined sugar. I'm not talking about fruit,” she says. “Again, that's just gonna give me a huge insulin spike. Now I've gotta admit like occasionally three or four times a year I'm gonna have a dessert with sugar in it. But believe you me, I don't feel very nice the next day. So I don't eat it all that often.” The only exception? “70% cocoa, dark chocolate, which has got a tiny amount of sugar in it. But because I only eat one or two squares, not gonna have a massive amount of sugar in that.”

Breakfast Cereal

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, a “huge” problem: Breakfast cereals. “Again, they are gonna be refined carbohydrates. They are gonna have a ton of sugar in them even if they don't taste that sweet. And so I've ditched them because the other thing is they don't keep you full and satisfied for very long and what you end up doing is kind of feeling hungry an hour later.” Instead she eats oats. “I find they are great because they are whole grains. They keep me full and satisfied for a long time and they are slow releasing carbohydrates. So they're not gonna give me a huge blood sugar spike like some of those other breakfast cereals do.”

Fried Food

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

Next on the list? Fried food, “especially deep fried food,” she says. “You can see I've got an air fryer here, that's my best friend. I can have things like potato wedges done in the air fryer and they taste amazing, almost as good as fries. So I use that instead of frying my food. And it's only gonna have a minimum amount of spray oil or a tiny bit of oil. So it really helps me stop loading on that fat.”

Fruit Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

Number six on her ditch list is fruit juice. “I prefer to eat the whole fruit instead. So I'm not anti-fruit. But the problem with fruit juice and juicing is again, it's going to give you an insulin spike and it's much better for your health to have the whole fruit because we need fiber.

And when you eat the whole fruit, it's actually got fiber in it and it's gonna give you less of an insulin spike.” She recommends “anything like bananas, berries, apples,” or “whatever fruit is available to you in this season.”

Soda

Assorted Organic Craft Sodas with Cane SugarShutterstock

Another drink she avoids are sodas “which have loads of sugar in them,” she says. This includes “colas and orange flavored fizzy drinks,” she adds. “You know, you're just gonna load yourself up with calories, but it's not gonna help keep you satisfied and it's gonna give you an insulin spike. So I steer clear of those.”

Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

The last item on her list is alcohol. “I do not drink alcohol at all. I have found my life has completely improved by not having alcohol in it. It doesn't do me any favors as a menopausal woman, it's gonna mess with my hormones,” she explains. She adds that it negatively impacts her sleep, “which is already really difficult at this stage in life” and is also “loaded with calories” and offers zero nutritional benefits. “So if you are thinking of any of those foods on the list, which one to ditch, I definitely say alcohol. You will find that your life improves so much by ditching alcohol.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 50 Pounds at 50 by Following These Easy Diet Rules

Denise Kirtley fiftyfitnessjourney
Coach Lost 50 Pounds at 50 by Eating These 6 High-Protein Meals
Copyright fiftyfitnessjourney/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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 struggling to lose weight in your 50s? You may need to try a more flexible dietary approach. Denise Kirtley is a 54-year-old transformation coach who looks half her age after rehabbing her approach to diet and fitness shortly after turning 50. In a new social media post, she reveals the dietary changes she made that enabled her to get her fittest figure ever. “I lost 50 pounds in my 50s and have kept it off for almost 4 years now. Here’s what I ate last year to maintain my weight loss,” she writes in the post.

She Has “Cracked the Code”

Here’s the thing…I love food. I look forward to my meals. Over the past four and a half years, I feel like I have finally cracked the code on how to eat in a way that makes me feel satisfied while fueling my workouts so I can become stronger. And most importantly…without feeling deprived.

Her Meals Are Protein Focused

“I have learned to make balanced meals that work for me. All of my meals have approximately 25g to 35g of protein plus a good amount of healthy carbs for energy and the right amount of fat to maintain my goals,” she says.

Her Meals Are “Balanced” and Even Include Processed Foods

“Whenever I post my meals…there’s always a few that criticize any processed food, any sugar, anything that we are told are ‘bad’ foods. I have learned that for me, it’s really about balance. I don’t look at foods as good or bad,” she says.

The “All Or Nothing” Mindset Backfires

“And I have learned long ago that when I fall into a perfectionist, all or nothing mindset…it backfires.

As a former binger and emotional eater, that mindset doesn’t serve me,” she continues.

She Aims for 80/20

“So, I aim for 80% of my diet to be whole natural foods…I eat lots of lean meats, fish, fruits, veggies and grains. I have developed a love for these foods as a result of loving how eating them makes me feel. But I also allow flexibility with 20% of my diet,” she says.

She Even Eats Bread, Chocolate, Pasta, and Protein Bars

This “includes bread (gasp!). I love bread! And chocolate! (Bigger gasp!) I have had a bit of chocolate every day for the past 4.5 years! Every.Single.Day. And the occasional protein bar, bit of pasta, protein powder, veggie meats, etc, etc,” she says. “On vacation or special occasions I have dessert! And even on a very rare occasion, a glass of champagne (few times per year)”

Flexible Eating Makes Her Diet Sustainable

“My working these more flexible foods into my macros has made this a really sustainable and enjoyable way of life for me. If you’re looking for someone that has given up absolutely everything processed or refined, that’s not me. I admire the people I see on here that say they only eat whole foods 100% of the time,” she says.

Rigidity Doesn’t Work for Her

“But as a food lover and someone who struggled with weight ups and downs most of my adult life, it’s all about balance. I know that a life with rigidity around food choices and a future of only chicken and broccoli doesn’t work for me,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Walking Over 50? This Simple 30-Minute Routine Targets Stubborn Fat

Pahla Bowers Pahla B
I Lost Weight After 50 With These Simple Changes
Copyright Pahla B/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 16, 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.

Middle age brings many changes to our bodies, especially during menopause, when weight seems to stick no matter what we try. Fitness coachPahla Bowers has developed a simple yet effective walking workout specifically designed for women over 50 that combines low-impact movements to target stubborn fat without stressing your joints. This 30-minute routine alternates between walking intervals and targeted exercises that can be done right in your living room, making it perfect for busy days when you need an effective workout without complicated equipment.

The 5-0 Method Makes Weight Loss Simple

"Every single day we do five things that make you say, oh, I had no idea it could be so simple to lose weight at our age," explains Pahla as she introduces her 5-0 method in her post. This approach focuses on five daily habits: eating the right number of calories (not necessarily fewer), drinking enough water (half your body weight in pounds in fluid ounces), maintaining consistent sleep patterns, exercising moderately, and managing your mindset. This combination creates a sustainable path to fat loss that works especially well for menopausal bodies.

One Minute Walking, 30 Seconds Exercise

The workout follows a simple but effective pattern: one minute of walking alternated with 30-second cardio exercises. "Today's workout was really for me to be able to just really enjoy moving my body and not having to think too hard," Pahla shares. You can walk anywhere—around your living room, up and down hallways, or even take the routine outside. What makes this approach so effective is the continuous movement that keeps your heart rate in a fat-burning zone without overtaxing your system.

Your Mindset Is Your Secret Weight Loss Weapon

Perhaps surprisingly, Pahla ranks mindset as the most important factor for weight loss success. "If you truly do not believe you can lose weight, think that you are not losing weight... mindset's number one," she emphasizes during the workout. The routine incorporates a powerful mantra—"I am always on track"—to help shift your perspective about your progress. This positive approach reduces stress hormones that can sabotage weight loss efforts, particularly during menopause when hormonal balance is already disrupted.

Balance Training Burns Fat And Protects Your Future

Throughout the 30-minute routine, many exercises like "speed skaters" strengthen your outer thighs while improving balance. "That is the thing that can keep you from falling over when we're doing lateral moves like this, strengthening your inner and outer thighs," Pahla points out. This focus on balance isn't just about current fitness—it's targeting the areas where fat often accumulates after 50 while simultaneously protecting against falls. "Most older adults actually fall from some kind of a lateral motion," she explains, making these side-to-side movements crucial for long-term independence.

Low-Impact Doesn't Mean Low Results

Just because this workout avoids jumping doesn't mean it's not effective for fat loss. "Just because we are not jumping doesn't mean your heart rate doesn't have some variability here," Pahla reminds participants during the "swimming frogs" exercise. The workout strategically incorporates arm movements that elevate your heart rate while keeping the routine gentle on aging joints. This approach allows you to burn stubborn fat without adding stress to your knees, hips, or back—a common concern for women over 50.

What Really Drives Fat Loss After 50

During the walking intervals, Pahla reveals an important truth about exercise and fat loss. "Exercise is fantastic for your health. It's beautiful for your health. Very, very, very good for you. Does not drive weight loss," she explains. While movement is essential for overall wellness, particularly heart health, nutrition and mindset play bigger roles in shedding pounds. Understanding this helps you approach exercise with the right expectations and reduce frustration when the scale doesn't immediately respond to your efforts.

Water And Sleep: The Unsung Heroes Of Fat Loss

According to Pahla, water and sleep play crucial roles in your body's ability to burn fat. "They don't necessarily speed up weight loss when I'm doing them right, but they definitely slow them down if I'm not hitting my targets," she shares. The 5-0 method recommends drinking half your body weight in ounces of water daily and maintaining consistent sleep patterns. These simple habits support your hormone regulation and metabolism, creating an environment where your body can more efficiently release stored fat.

Make This Workout Work For Your Body

Throughout the 30-minute routine, Pahla emphasizes personalizing the workout to your fitness level. "You, my friends, can always make the workout work for you," she encourages while demonstrating modifications. This might mean slowing down certain movements or reducing range of motion as needed. She warns against pushing too hard just because it feels good in the moment, noting that soreness, fatigue, or plateaued weight loss might indicate your workout isn't truly working for your unique body.

Every Movement Is Moving You Forward

The workout includes fun exercises with names like "clackers," "ding-dongs," and "chicken wing high knees" that make the 30 minutes fly by. "Your track might not look anything like you thought it was going to or like you wish it would, but it is your beautiful, unique, personal track," Pahla reflects during the final exercises. This perspective helps release the pressure of comparing your progress to others. By acknowledging that your journey is uniquely yours—with all its detours and unexpected turns—you can approach fat loss with greater patience.

Cool Down With Forward Thinking

As the workout winds down with gentle stretches, Pahla reinforces the forward-looking mindset that supports long-term success. "You are always on track for a glorious time ahead of you. Independence, being your healthy weight, feeling amazing," she says. Even during the cool-down, the simple arm circles and side steps continue the balance training, reinforcing that every movement contributes to your fat-burning goals. This 30-minute routine isn't just about today's calories—it's building habits that support lasting weight loss.

Start Your Fat Loss Journey Today

This 30-minute walking workout is part of a larger series designed specifically for women over 50, but you can begin with just this single routine. Performing moderate exercise like this consistently delivers better results than occasional intense sessions that leave you too sore to continue. Start where you are, move at a pace that feels sustainable, and remember that being "on track" means showing up for yourself daily. As Pahla says at the end of the workout, "Not only are you always on track, but you always do such a great job." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

7 Diet Hacks for Getting “Toned and Lean” in Your 40s

Julie Clouse
Fitness Expert Says Fit Women in Their 40s Have These 6 Things in Common
Copyright julieclouse_/Instagram
Leah Suzanne
By Leah SuzanneApr 16, 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 struggling to shape up in your forties? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight after 40. In a new post, she reveals a few things that helped her get fit in perimenopause. “Eating habits that helped me get toned and lean in my 40s,” she writes, revealing 7 nutritional habits that helped her achieve her enviable body.

She Increased Her Protein Intake

The first thing she did? Increased her protein intake. “Increasing my protein intake to eat my body weight in grams of protein, has not only improved muscle recovery, but also made me feel more satiated, leading to positive changes in my body composition,” she writes.

She Ate 3 to 4 Large Meals a Day

Eating 3-to 4 large meals a day was also game-changing. “Instead of skipping breakfast or lunch and later binge eating snacks and being behind on protein goals, I now eat larger meals, which helps me avoid excessive snacking and overeating,” she says.

She Ate 80% Whole Foods

“Transitioning to a diet of 80% whole foods (veggies, fruits, lean proteins, whole grains) from one that was not protein focused and a lot of processed foods, has left me feeling energized, with clearer skin, and significantly better overall,” she says.

She Ate 20% of Foods That Fulfilled Her Cravings

She allotted the remaining 20 percent to foods that fulfilled her cravings. “Allowing myself to enjoy 20% indulgent foods like sweets and pizza prevents binging since I’m not completely depriving myself. Do not deprive or call foods off limits, just make them fit in your diet in moderation. Life is so much better with some indulgence!” she says.

She Ate Similar Meals

She also ate consistent and similar meals daily. “Preparing simple, enjoyable meals on repeat saves time and reduces overwhelm, especially if you’re counting macros,” she say

She Fueled Her Body Properly

Fueling her body properly was another game-changer. “For years, I thought I needed to eat less to look toned. But staying in a constant diet state kept me from seeing results. Once I focused on eating enough to support muscle growth, my body composition finally changed. You can’t build a strong, lean body if you’re always under-fueling!” she said.

She Took Creatine Daily

Taking creatine daily was the final helpful habit. “One of the simplest and most effective supplements! 5g of creatine daily helps with muscle strength, recovery, and overall body composition. It also supports energy levels during workouts, making it easier to push harder and build lean muscle,” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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