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7 Bad Habits That Prevented Me From Losing Weight

Fitness expert reveals simple ways to help you lose weight.

FACT CHECKED BY Christopher Roback
Cori Lefkowith_ - 2
FACT CHECKED BY Christopher Roback

Do you want to lose weight by ditching a few bad habits? Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In a recent viral video, she throws down some serious wisdom on ways you might be preventing weight loss. “I've made all the mistakes when it comes to trying to lose fat, gain muscle, and create that sustainable lifestyle balance. But I like to think that all of my interesting experiments work for nothing because I've made so many mistakes,” she says. “That's why I wanna share seven bad habits that kept me from losing fat for the longest time, and I'll be honest, most sabotaged my success because they were simply unsustainable and created a mindset of restriction and deprivation because while achieving our goals does mean making sacrifices at times, we also have to learn to create a balance meeting ourselves where we're at.”


1. Mistake 1: Eating Too Clean

Cori Lefkowith_ - 26

Cori explains that the first bad habit is one that lots of people have had to “sabotage our success,” and that is eating too clean. “I literally ended up curled up on the bathroom floor of a hotel in San Diego. I was pasty white in a cold sweat and looked like death, all because I'd eaten only chicken and broccoli and extremely clean, one-ingredient foods for weeks before the vacation. One spicy sangria and a couple of appetizers later, I was sick. It's because I had created these extreme limitations on myself that had not only left me miserable for weeks while not seeing better results faster, but they led me to be sick from the first deviation from my clean eating plan.”

2. It Can Lead to Many Things

Cori Lefkowith_ - 1

“Too often, we try to make ourselves feel guilty for not hitting some arbitrary standard of clean, but this mindset of good and bad foods not only assigns moral value to foods that don't have any, leading to guilt. When we wanna eat one thing we aren't supposed to, but it can also sabotage our results and long-term consistency,” she says. “This extremely restrictive, clean mindset can lead to an obsession with food. It can also lead to us creating nutrient deficiencies, and it can lead to us ultimately feeling so miserable and deprived. We give up, and then we feel like reaching our goals is impossible, and we just don't have the willpower. We start to even dread the idea of making dietary changes because we're trying to force something unsustainable.”

3. Focus Instead on Making Healthier Food Swaps

Cori Lefkowith_ - 4

“Instead of focusing on eating clean, focus on small swaps to foods and ingredients based on what you're currently eating. Realize that whole natural foods are key, but you can and should include foods that you enjoy and love,” she recommends.

RELATED: 19 Bad Habits I Gave Up to Lose 100 Pounds

4. Mistake 2: Too Much Food Diversity

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Bad habit number two, “including too much food diversity after attempting to cut out all unclean foods,” she says. “I thought it was a great idea to include things to keep my meals interesting and get micronutrients from a diversity of sources.”

5. Over Diversifying Can Be Overwhleming

Cori Lefkowith_ - 14

“While we do wanna include a diversity of foods for optimal health to get vitamins and minerals in different forms, trying to include too much diversity can be overwhelming and lead to actually more cravings,” she points out. “The more we give ourselves, the less of a routine and habit we get into, and the more we actually want. It becomes then a slippery slope of more and more foods creeping in, and the less nutrient-dense they are and the more processed they are, the easier it becomes to overeat and feel hungry, even when we've eaten enough calories. Not to mention, it can be grocery shopping, meal prepping, and hitting those macros that are more overwhelming.”

6. Instead, Keep It Simple

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Instead, simplify and focus on a set grocery list and meal plan with a few key ingredients each week, which “can help us stay consistent and not be overwhelmed as we make changes,” she says. “Studies have even shown that we're less likely to overeat when eating the same things repeatedly. It can make it easier to maintain our macros and calorie deficit. It leads to fewer cravings and a better shock mechanism when we consume what we need.”

7. Mistake 3: Going Too Hard

Cori Lefkowith_Youtube.com/@redefiningstrengthOC

The third bad habit? “When we want better results faster, it's always going hard and never cycling intensity. Sometimes less is more, and sometimes if we back off when we aren't motivated or proactively give ourselves a break, we actually stay more consistent,” she says.

RELATED:Top 14 Superfoods You Should Eat Every Day to Sleep Better

8. You Might Lose Steam

Cori Lefkowith_ - 9

“Overall. If you've been dieting and in a deficit for a while, you might both mentally and physically start to feel the impact of the lower calories your body wants to fight. The weight loss process as weight loss is seen as a threat to its survival, so you will find that cravings go up even as you get leaner and your mind fights against what you know you should be doing. You may even feel demotivated to train the way you know you should.”

9. It’s Okay to Take a Dieting Break

Cori Lefkowith_ - 13

This is where potentially a deload week or a dieting break might come in handy, she says. “The key is doing these things strategically and with a plan, not just eating everything in sight while you lay on the couch for a couple weeks doing nothing, but giving your body a break from the calorie deficit, maybe even including a couple of foods that you wanted but haven't included,” she continues. “Just be strategic and give yourself guidelines to eat at maintenance level and give yourself easier macro breakdowns. Don't let this become a free-for-all. And then you might find that you're more motivated to train with the increase in fuel or that a deload week allows your body a break to repair and rebuild while also giving you a mental break from the strain of constantly pushing that progression. But be proactive. If you've been dieting for a while and give yourself that strategic break, you might be surprised by how much it even helps you break a plateau.”

10. Mistake 4: Using the Scale to Measure Progress

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“The next bad habit is one that many of us fall prey to, which can prevent us from sticking with the habits we need to see the body recomp that we want, and it's only using the scale to measure progress,” she says.

11. The Scale “Doesn’t Show Us the Full Picture”

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While the scale is “a great tool,” it “doesn't show us the full picture,” she says. “It can make you feel like you're actually even losing ground when results are truly building. And that's because the scale only shows you your weight at that moment on that day. It doesn't tell you if you've gained weight because you've gained muscle as you've lost fat or that you've lost weight because you've lost muscle while you've been gaining fat. Seeking to lose as fast as possible on the scale can actually sabotage your results and your long-term maintenance. But the faster that we seek to see results on the scale, the more we end up losing muscle mass and not just fat.”

RELATED: 20 Habits Blocking You From Losing Weight

12. Instead, Take Body Measurements and Progress Photos

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“If you wanna focus on truly losing fat to look leaner, you need to track your progress by taking body measurements and progress pictures, especially progress pictures of areas you don't even care about changing,” she says. “Often, the places we wanna lose from the most are the last to go. So by taking multiple angles in areas, we can see fat loss occurring in other places and know how to stay on course.”

13. Mistake 5: Trying to Out Exercise Your Diet

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The next bad habit, one of the “most challenging to break,” is trying to out-exercise your diet. “Many of us fall into this habit because it actually does work, at least to start. But this is also what keeps us stuck in that yo-yo dieting cycle, struggling more and more to lose the weight.”

14. It Will Work for a While, But Your Body Will Adapt

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“As we get older, it works because most of us are more comfortable being uncomfortable in our training than we are with making nutritional changes. We can also create that calorie deficit to start by doing more in our workouts, and it makes us feel really in control to push hard. We feel good about our hard work, but working hard doesn't mean we're working hard in a direction that moves us forward,” she says. “And over time, our body adapts to the training stimulus, which means we aren't creating the calorie deficit we once were. So at that point, either our diet needs to change, or we need to train longer and harder. At some point, though, trying to do more in our workouts is going to burn us out, or it will lead to injury or even metabolic adaptations. Those metabolic adaptations then can make it harder and harder for us to lose as we get older.”

15. Instead, Your Nutrition Should Match Your Goals

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“The simple fact is our nutrition has to match our goals, and by adjusting our diet, we can see our performance in the gym even improve. As we see that amazing body recomp happening, we will truly see the hard work and sweat we're putting in during our workouts pay off. And I think it's key that we really recognize that at times, we won't feel like our hard work is paying off. We won't see linear progress towards our fat loss goals,” she says.

RELATED: Lose 20 Pounds in 80 Days with a Vegetarian Diet

16. Mistake 6: Viewing Exercise as a Means to Lose Weight

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Her next bad habit is “treating your workouts only as a means to lose weight,” she says. “While we do wanna design our workouts and our diet to work towards a singular goal, I think it is also key we set complimentary goals that further motivate us to do the habits we need to see results. And that's why I found a secret to consistency and success in seeing results was setting performance goals.”

17. Focus on Specific Performance Goals

Cori Lefkowith_ - 17

“I stopped seeing my workouts as just a chance to burn more calories by focusing on specific performance goals, like improving my pushups, conquering a scale, lifting more weight in a specific lift, addressing an imbalance or even training for a competition. I helped keep myself more motivated to train hard. I have more purpose for each workout, and then I have something to track in the gym to see my hard work,” she says.

18. Shifting Your Goals Will Help You Lose Fat Anyway

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“Building towards this ultimately also helped me lose fat because it kept me doing the habits I needed to. I wanted to eat to fuel and feel my best, which resulted in better body comp. I wanted to do the recovery. I needed to be able to train hard by setting complementary goals like performance goals for our workouts; we better help ourselves stay motivated to do the habits we need. Even when fat loss results are slow, or we've hit a plateau, it allows us to celebrate wins to keep moving forward,” she maintains.

19. Mistake 7: Don’t Feel Like You Are Starting Over

Cori LefkowithYoutube.com/@redefiningstrengthOC

The final bad habit that “sabotaged” her for years was “starting over every January,” she says. Every holiday season, she would make excuses and “pack on the pounds.”

20. She Realized the “Power of 1% Improvements”

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“That's when I realized the power of 1% improvements. Just being a little more consistent, focusing on doing a minimum could help me move forward even during a time I didn't care as much or have the motivation and focus,” she says. “Too often, we rely on a perfect 21 days or six weeks, but doing the ideal only during those times doesn't allow for true habit changes or results to snowball. So it's key.”

RELATED: 12 Signs You're Eating Too Much Fat

21. It Doesn’t Have to Be “All or Nothing”

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“Stop the all-or-nothing habit changes and realize that sometimes something is better than nothing. Embracing doing the minimum at times,” she recommends. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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FACT CHECKED BY Christopher Roback
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When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.


I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

Nadia_Murdock2nadiamurdock/Instagram

After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

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They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

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I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Are you trying to lose weight but aren’t sure how? Dan Go, weight loss and fitness coach and founder of High Performance, successfully lost weight and is helping other people do the same. In a recent viral video, he reveals a few faux pas you might be making that are preventing you from losing weight. “Here are the five weight loss mistakes that have kept me fat and how to fix them,” he says.


Losing Weight Can Be Frustrating

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“Losing weight can be one of the most frustrating things that you do in your entire life. And a lot of people don't even know the hidden missteps that cause them to keep the weight on in the first place. And social media doesn't make this any easier. If you've ever been on social media, you have seen every single food on a planet being demonized in one way or the other,” he says. “And you've also had people that simplify the process of weight loss by just telling you to eat less and move more, which is as helpful as telling someone who wants to make money to just earn more and spend less.”

However, It’s Probably Because You Are Making Mistakes

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“The truth about losing weight is that you don't have bad genetics, you don't have a slow metabolism, nor are you too old,” he says. “Instead, there are a few hidden mistakes that keep you from losing fat despite all of your hard work.”

Mistake 1: Underestimating How Much Food Is Going Into Your Body

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“Mistake number one is underestimating how much food was going into my body,” he explains. “When I first started to lose weight, I was eating healthy, but then every time I would step on the scale, I would see the same number, and sometimes I would even see the weight scale go up. I thought my metabolism was getting slow and I was getting too old. Mind you, I was 30 years old at this time. The truth was I wasn't tracking my food properly.”

Count Your Calories

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“Now, one thing I need to mention is that calories are not all that matter, but they still do matter,” he says, admitting that he didn’t realize how many calories he was consuming even though he was eating healthy food. “Now, this doesn't mean that you have to track for the rest of your life, but you do want to get really exact about how much each food looks. And what I mean by that is, putting the raw versions of these foods on a weight scale, and you wanna be tracking it by the grams,” he says. “Also, you'll be so surprised at what slips through the cracks in terms of the things that you snack on, the sauces that you use, and all other forms of just hidden calories that you're not even privy to in the first place.”

Mistake 2: Putting Too Much Emphasis on Cardio and Running

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“My next mistake is something that I see a lot of people doing, which is putting too much of an emphasis on cardio,” he says. He says that he sees a lot of people running to lose weight. “One of the worst ways to lose weight is being in a calorie deficit and using running or cardio as your primary means of exercise,” he says. “Yes, you are going to lose weight, but a significant portion of that weight is gonna be muscle as well.”

Instead, Walk

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Instead, he recommends walking 10,000 steps a day. Or, if you are running, you need to supplement with strength training.

Mistake 3: Not Eating Enough Protein

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Mistake number three is not eating enough protein. He explains that when you do this, you might lose body fat and lean mass. “The reality is that when you lose lean mass along with body fat, what happens as a result is your metabolism goes down.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Split Up Protein Intake Throughout the Day

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Protein is the single most important macronutrient when it comes to changing your body composition when it comes to losing weight,” he notes. “When it comes to building a physique, a high protein intake reduces appetite and also balances a lot of weight-regulating hormones. Most importantly, it helps you keep, if not build, all of that hard-earned muscle. Now, in order to maintain muscle, if not build some muscle, you want to keep yourself at 0.8 to one gram per pound of body weight. And you wanna split this up between three to four meals a day. And this is gonna help you go from just losing weight to actually burning body fat.”

Mistake 4: Taking Flexible Dieting Way Too Far

Man eatsShutterstock

The fourth mistake is “taking flexible dieting way too far,” he says. “In the fitness circles, you're going to see a lot of people saying that you need to keep your diet flexible in order to make this thing sustainable. And as long as calories are kept equal, you are going to lose weight regardless of the types of foods that you put into your body.” While he agrees there are benefits, “it doesn't really work well for people who have legit food addictions to the point where they will eat junk food to the level of being in a food coma. It's like telling someone who has a legit food addiction towards chips that they can eat chips as part of their healthy lifestyle is like telling an alcoholic that they can have a shot at bourbon to keep things flexible.”

Set Boundaries and Rules

“If there's anything that I know about addictions, I've dealt with it in my life. It's the fact that abstinence is one of the best tools when it comes to removing addiction from your life,” he admits. “Now, this doesn't mean that your life has to be all about just eating whole foods and single-ingredient foods and all that kind of stuff. What this means is that you should have very hard and set boundaries and rules, especially if food addiction has been an issue in your life. Being flexible is cool when it comes to your diet, but also you have to understand your limits as well, especially if you have ever dealt with any type of food addiction.”

RELATED: Top 20 Superfoods You Should Eat Every Day After Age 50

Mistake 5: Focusing Too Much on Weight Loss

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“Now my final mistake, my fly in the face of everything that I just talked about, which is the concept of just focusing way too much on weight loss,” he says. “Something I realized on my journey to get lean is the fact that I had no control over what the scale told me every single day that I stepped on it. I had no control over my inches. I had no control over these outcomes. The only thing I did have control over was the foods that I was putting into my mouth, the exercises that I was doing, the information that I was taking in to get myself to this place that I needed to be.”

Instead, Focus on Your Healthy Lifestyle

“Something I realized is that the more you obsess about outcomes, the more you invite anxiety into your life. And this is because you're trying to control something that you just don't have any control over. My biggest win when it came to this whole getting in shape process was letting go of even trying to lose weight in the first place and putting the focus on the person that I was becoming and the lifestyle that I was creating,” he admits. “So that weight loss or getting lean or burning body fat was just a byproduct of my behaviors and actions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cori Lefkowith_ - 2
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.

Do you want to lose weight by ditching a few bad habits? Cori Lefkowith started a company, Redefining Strength, to help people achieve their diet and fitness goals. In a recent viral video, she throws down some serious wisdom on ways you might be preventing weight loss. “I've made all the mistakes when it comes to trying to lose fat, gain muscle, and create that sustainable lifestyle balance. But I like to think that all of my interesting experiments work for nothing because I've made so many mistakes,” she says. “That's why I wanna share seven bad habits that kept me from losing fat for the longest time, and I'll be honest, most sabotaged my success because they were simply unsustainable and created a mindset of restriction and deprivation because while achieving our goals does mean making sacrifices at times, we also have to learn to create a balance meeting ourselves where we're at.”


1. Mistake 1: Eating Too Clean

Cori Lefkowith_ - 26

Cori explains that the first bad habit is one that lots of people have had to “sabotage our success,” and that is eating too clean. “I literally ended up curled up on the bathroom floor of a hotel in San Diego. I was pasty white in a cold sweat and looked like death, all because I'd eaten only chicken and broccoli and extremely clean, one-ingredient foods for weeks before the vacation. One spicy sangria and a couple of appetizers later, I was sick. It's because I had created these extreme limitations on myself that had not only left me miserable for weeks while not seeing better results faster, but they led me to be sick from the first deviation from my clean eating plan.”

2. It Can Lead to Many Things

Cori Lefkowith_ - 1

“Too often, we try to make ourselves feel guilty for not hitting some arbitrary standard of clean, but this mindset of good and bad foods not only assigns moral value to foods that don't have any, leading to guilt. When we wanna eat one thing we aren't supposed to, but it can also sabotage our results and long-term consistency,” she says. “This extremely restrictive, clean mindset can lead to an obsession with food. It can also lead to us creating nutrient deficiencies, and it can lead to us ultimately feeling so miserable and deprived. We give up, and then we feel like reaching our goals is impossible, and we just don't have the willpower. We start to even dread the idea of making dietary changes because we're trying to force something unsustainable.”

3. Focus Instead on Making Healthier Food Swaps

Cori Lefkowith_ - 4

“Instead of focusing on eating clean, focus on small swaps to foods and ingredients based on what you're currently eating. Realize that whole natural foods are key, but you can and should include foods that you enjoy and love,” she recommends.

RELATED: 19 Bad Habits I Gave Up to Lose 100 Pounds

4. Mistake 2: Too Much Food Diversity

Cori Lefkowith_ - 12

Bad habit number two, “including too much food diversity after attempting to cut out all unclean foods,” she says. “I thought it was a great idea to include things to keep my meals interesting and get micronutrients from a diversity of sources.”

5. Over Diversifying Can Be Overwhleming

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“While we do wanna include a diversity of foods for optimal health to get vitamins and minerals in different forms, trying to include too much diversity can be overwhelming and lead to actually more cravings,” she points out. “The more we give ourselves, the less of a routine and habit we get into, and the more we actually want. It becomes then a slippery slope of more and more foods creeping in, and the less nutrient-dense they are and the more processed they are, the easier it becomes to overeat and feel hungry, even when we've eaten enough calories. Not to mention, it can be grocery shopping, meal prepping, and hitting those macros that are more overwhelming.”

6. Instead, Keep It Simple

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Instead, simplify and focus on a set grocery list and meal plan with a few key ingredients each week, which “can help us stay consistent and not be overwhelmed as we make changes,” she says. “Studies have even shown that we're less likely to overeat when eating the same things repeatedly. It can make it easier to maintain our macros and calorie deficit. It leads to fewer cravings and a better shock mechanism when we consume what we need.”

7. Mistake 3: Going Too Hard

Cori Lefkowith_Youtube.com/@redefiningstrengthOC

The third bad habit? “When we want better results faster, it's always going hard and never cycling intensity. Sometimes less is more, and sometimes if we back off when we aren't motivated or proactively give ourselves a break, we actually stay more consistent,” she says.

RELATED:Top 14 Superfoods You Should Eat Every Day to Sleep Better

8. You Might Lose Steam

Cori Lefkowith_ - 9

“Overall. If you've been dieting and in a deficit for a while, you might both mentally and physically start to feel the impact of the lower calories your body wants to fight. The weight loss process as weight loss is seen as a threat to its survival, so you will find that cravings go up even as you get leaner and your mind fights against what you know you should be doing. You may even feel demotivated to train the way you know you should.”

9. It’s Okay to Take a Dieting Break

Cori Lefkowith_ - 13

This is where potentially a deload week or a dieting break might come in handy, she says. “The key is doing these things strategically and with a plan, not just eating everything in sight while you lay on the couch for a couple weeks doing nothing, but giving your body a break from the calorie deficit, maybe even including a couple of foods that you wanted but haven't included,” she continues. “Just be strategic and give yourself guidelines to eat at maintenance level and give yourself easier macro breakdowns. Don't let this become a free-for-all. And then you might find that you're more motivated to train with the increase in fuel or that a deload week allows your body a break to repair and rebuild while also giving you a mental break from the strain of constantly pushing that progression. But be proactive. If you've been dieting for a while and give yourself that strategic break, you might be surprised by how much it even helps you break a plateau.”

10. Mistake 4: Using the Scale to Measure Progress

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“The next bad habit is one that many of us fall prey to, which can prevent us from sticking with the habits we need to see the body recomp that we want, and it's only using the scale to measure progress,” she says.

11. The Scale “Doesn’t Show Us the Full Picture”

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While the scale is “a great tool,” it “doesn't show us the full picture,” she says. “It can make you feel like you're actually even losing ground when results are truly building. And that's because the scale only shows you your weight at that moment on that day. It doesn't tell you if you've gained weight because you've gained muscle as you've lost fat or that you've lost weight because you've lost muscle while you've been gaining fat. Seeking to lose as fast as possible on the scale can actually sabotage your results and your long-term maintenance. But the faster that we seek to see results on the scale, the more we end up losing muscle mass and not just fat.”

RELATED: 20 Habits Blocking You From Losing Weight

12. Instead, Take Body Measurements and Progress Photos

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“If you wanna focus on truly losing fat to look leaner, you need to track your progress by taking body measurements and progress pictures, especially progress pictures of areas you don't even care about changing,” she says. “Often, the places we wanna lose from the most are the last to go. So by taking multiple angles in areas, we can see fat loss occurring in other places and know how to stay on course.”

13. Mistake 5: Trying to Out Exercise Your Diet

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The next bad habit, one of the “most challenging to break,” is trying to out-exercise your diet. “Many of us fall into this habit because it actually does work, at least to start. But this is also what keeps us stuck in that yo-yo dieting cycle, struggling more and more to lose the weight.”

14. It Will Work for a While, But Your Body Will Adapt

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“As we get older, it works because most of us are more comfortable being uncomfortable in our training than we are with making nutritional changes. We can also create that calorie deficit to start by doing more in our workouts, and it makes us feel really in control to push hard. We feel good about our hard work, but working hard doesn't mean we're working hard in a direction that moves us forward,” she says. “And over time, our body adapts to the training stimulus, which means we aren't creating the calorie deficit we once were. So at that point, either our diet needs to change, or we need to train longer and harder. At some point, though, trying to do more in our workouts is going to burn us out, or it will lead to injury or even metabolic adaptations. Those metabolic adaptations then can make it harder and harder for us to lose as we get older.”

15. Instead, Your Nutrition Should Match Your Goals

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“The simple fact is our nutrition has to match our goals, and by adjusting our diet, we can see our performance in the gym even improve. As we see that amazing body recomp happening, we will truly see the hard work and sweat we're putting in during our workouts pay off. And I think it's key that we really recognize that at times, we won't feel like our hard work is paying off. We won't see linear progress towards our fat loss goals,” she says.

RELATED: Lose 20 Pounds in 80 Days with a Vegetarian Diet

16. Mistake 6: Viewing Exercise as a Means to Lose Weight

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Her next bad habit is “treating your workouts only as a means to lose weight,” she says. “While we do wanna design our workouts and our diet to work towards a singular goal, I think it is also key we set complimentary goals that further motivate us to do the habits we need to see results. And that's why I found a secret to consistency and success in seeing results was setting performance goals.”

17. Focus on Specific Performance Goals

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“I stopped seeing my workouts as just a chance to burn more calories by focusing on specific performance goals, like improving my pushups, conquering a scale, lifting more weight in a specific lift, addressing an imbalance or even training for a competition. I helped keep myself more motivated to train hard. I have more purpose for each workout, and then I have something to track in the gym to see my hard work,” she says.

18. Shifting Your Goals Will Help You Lose Fat Anyway

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“Building towards this ultimately also helped me lose fat because it kept me doing the habits I needed to. I wanted to eat to fuel and feel my best, which resulted in better body comp. I wanted to do the recovery. I needed to be able to train hard by setting complementary goals like performance goals for our workouts; we better help ourselves stay motivated to do the habits we need. Even when fat loss results are slow, or we've hit a plateau, it allows us to celebrate wins to keep moving forward,” she maintains.

19. Mistake 7: Don’t Feel Like You Are Starting Over

Cori LefkowithYoutube.com/@redefiningstrengthOC

The final bad habit that “sabotaged” her for years was “starting over every January,” she says. Every holiday season, she would make excuses and “pack on the pounds.”

20. She Realized the “Power of 1% Improvements”

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“That's when I realized the power of 1% improvements. Just being a little more consistent, focusing on doing a minimum could help me move forward even during a time I didn't care as much or have the motivation and focus,” she says. “Too often, we rely on a perfect 21 days or six weeks, but doing the ideal only during those times doesn't allow for true habit changes or results to snowball. So it's key.”

RELATED: 12 Signs You're Eating Too Much Fat

21. It Doesn’t Have to Be “All or Nothing”

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“Stop the all-or-nothing habit changes and realize that sometimes something is better than nothing. Embracing doing the minimum at times,” she recommends. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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.

"I had never experienced an exercise high in my life, and I couldn't imagine living without bread, rice, and noodles," confesses Richa Prasad. After years of failed diets and a medical scare, she discovered that sustainable weight loss didn't require the intense lifestyle changes she'd been attempting.


Meet Richa, who, along with Lucy Liang, founded Coach Viva—a company helping people lose weight through simple, sustainable habits. Her approach? Work smarter, not harder. Here's how she lost 20 pounds using three surprisingly simple habits that finally stuck.

Why Your Past Weight Loss Attempts Failed

"There was a secret part of me that felt weight loss was something to get over with—like I was dragging behind in a race," Richa explains in her post. This mindset led to a cycle of intense starts and disappointing stops.

"Look at your lean friends," she says. "They aren't doing anything intense. But I kept trying to catch up to them with unsustainable plans, only to fall behind and regain the weight."

The First Lazy Habit That Changed Everything

After booking a personal trainer and dedicating months to exercising, Richa learned a crucial truth: "Physical movement contributes just 20% to our metabolic rate—and only 5% comes from structured exercise."

Instead of intense workouts, she focused on simple movement. "Even if you went to the gym for two hours, it doesn't compensate for 14 hours of sitting," she explains. "Adding a little more movement every day compounds to a big metabolic boost."

RELATED:12 Ways People Actually Lose 30 Pounds Coach Explains

A Realistic Movement Plan Anyone Can Follow

"Start by checking your average daily steps," Richa advises. "If it's below 6,000, that's your sufficient goal. Set an upper goal 1,000 steps higher for high-motivation days."

The beauty of this approach? "Because this isn't intense, my hunger levels didn't spike, so sticking to my nutrition plan was way easier. When I'm walking, I'm not mindlessly snacking, and the bar is set low enough that it minimizes the all-or-nothing thinking."

The Second Habit That Made Food Choices Simple

"With so much conflicting nutrition information out there, figuring out what to eat can feel like navigating a minefield," Richa acknowledges. Instead of eliminating food groups, she developed three simple rules:

  1. "Drink one glass of water before eating. Early stages of dehydration manifest as hunger, not thirst."
  2. "Have one palm-sized amount of lean protein first. It causes the highest metabolic rate of any macro."
  3. "Use a half-cup-sized bowl for everything else. This gives your brain time to catch up with your stomach."

The Final Habit That Sealed Her Success

After testing 33 different sleep hacks, Richa discovered the key to maintaining her new habits: consistent sleep. "Your body doesn't understand the concept of a weekend," she explains. "All it wants is predictability."

Her three-step sleep routine:

  • Wake up at the same time daily—even on weekends.
  • Get immediate morning sunlight.
  • Keep phones out of the bedroom.

RELATED:Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Why These Habits Actually Stick

"Weight loss is like a domino effect," Richa concludes. "You tip one small domino, triggering a chain reaction leading to massive results." By focusing on these simple, "lazy" habits rather than extreme measures, she found sustainable success that lasted—without feeling deprived or exhausted.

"The start-stop approach unsurprisingly caused poor weight loss, but these habits? They're so simple I actually kept them. And that made all the difference." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

What are the key health habits of people who have lost weight and managed to keep it off? Maria Lucey is a Registered Dietician based in Ireland and Bermuda who “has helped hundreds of people successfully lose weight.” However, according to the pro, “the real power comes in keeping that weight off.” In a recent viral video, she shares “seven effective habits that I use personally and share with my clients to help them stay slim after losing weight.”


Weight Control Varies for Everyone

Maria starts off by explaining that “weight control is not always an easy task” and that it is easier for some to maintain their weight more than others. “There are huge genetic components to weight: your hormones impact your weight, what medications you're on, even how your mother ate when you were in the womb can impact how you manage your weight later in life,” she says. “So please don't be disheartened if you're struggling. You may need a deeper dive with the help of a dietician to do this.”

Habit #1: Self Monitoring

According to Maria, a “huge centerpiece of any behavioral weight loss intervention is encouraging people to self-monitor.” Checking your weight, aka weighing yourself, is key, she says. “As a dietician, I often have people who like to come to me to check their weight, and they like to keep coming back, which helps them stay accountable.” However, you can also weigh yourself at home.

How Often Should You Weigh Yourself?

“The optimal frequency for how often you weigh yourself is going to depend on when people are actively trying to lose weight. I often recommend checking your weight every two weeks. This is usually enough for most people. It's more likely to show truer results when focusing on the big picture, and it will be less impacted by daily fluctuations,” she says.

When Should You Weigh Yourself

If you are going to weigh yourself, the best time to weigh yourself is first thing in the morning “after you've gone to the restroom before you eat or drink anything,” says Maria. “The reason for this is that your body has had enough time to digest all of the food and drinks that you've had the day before. And when you weigh yourself in the morning, you want to wear as little clothing as possible or at least wear the same thing every time you step up on the scale.” Also, if you choose to weigh yourself once a week or every two weeks, “make sure you weigh yourself on the same day of the week,” she recommends.

Habit #2: Get Organized and Meal Prep

Another habit is getting organized, “and there is no secret cheat code here,” she says. “I always say to my clients, nobody accidentally falls into a salad for lunch or a lovely home-cooked, nice balanced dinner. You need to have some sort of a system and some element of organization in place.” This doesn’t mean “everything needs to be crazy planned out and that you're eating out of Tupperware all of the time, but taking some time to plan ahead each week is important,” she says. She meal preps on a Sunday for the next few days. Then, on Wednesday, she does a mini meal prep for the rest of the week and is less structured on the weekend. “It's finding what works for you,” she says.

Habit #3: Get Your Nutrition in Order

The next habit is focusing on nutrition. “Now, I am presuming that everybody watching this video is thinking that I am just about to tell you not to eat processed foods, but you might be in for a shock here. To get very real, eating healthy can be challenging. You have to be quite organized, as just mentioned,” she says. “I always say that if you make nutrition too complicated, it will just become something that you don't want to do.” While she doesn’t expect her clients to “be completely eating whole foods all of the time,” she does encourage them to avoid processed foods for the most part. “Tinned beans, microwaveable packets of rice and quinoa, jars of pasta sauce, these are all examples of processed foods that can come in handy,” she says. “I do, of course, advocate for staying away from foods that are highly processed most of the time. And these are foods that have really long ingredient lists. And in the ingredient list, there's lots of things that you don't even recognize.”

Habit #4: Don’t Clear Your Plate

“People who tend to maintain their weight loss, they tend to eat their meals out twice,” she says, stressing the importance of not clearing your plate. “If you go out to a nice restaurant and you're served a monstrous portion of food and you can't eat at all, there is no need to feel obligated to eat it,” she says. “Even in the really fancy places, they almost give you the box when they see that you're struggling. And I think this is great. It eliminates food waste. And if you have this really amazing meal and you don't want to leave it behind this way, you don't have to feel bad if you can't eat it all. So it's a really good habit to take your time to enjoy the meal when you are eating out. It takes time for your brain to send signals to your stomach to tell you that you're full. So eat it slowly and see how you're feeling. If you're still hungry, that's fine. Finish the meal, but if not, ask somebody for a box so you can bring the rest of it home. You can enjoy it that evening or the next day.”

Habit #5: Get Into a Food Groove

Variety is important for a balanced diet, but “too much variety can backfire,” says Maria. “People who are successfully managing to control their weight and their eating habits have what I like to call a food groove. The majority of their meals consist of well-planned staples. There are a few surprises thrown in, but for the most part, their diets are fairly predictable. And what I mean by this is that they are fairly consistent with their major meals.”

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Habit #6: Don’t Overcomplicate Exercise

“When it comes to what type of exercise is best, I always say start at level one, which is just finding something that you enjoy and stick to it consistently. You don't have to overcomplicate it more than that,” says Maria. “Now, if you can go a step further up to level two, you want to try and have a balance of cardio exercises like running, fast walking, or cycling, as well as some strength resistance exercises. This is the type of exercise that will utilize your muscles. A balance of both is the most important thing for your health.” She also stresses the importance of daily movement over your two workouts a week, like “walking that little bit further, taking the stairs, carrying your groceries,” she says. “All of this movement contributes to what we call non-exercise activity thermogenesis or NEAT for short. So this is the amount of energy that you're using throughout the day that isn't coming from that planned-out exercise. And this is actually a bigger calorie burn than the structured exercise that you were trying to do in the first place. So making your lifestyle just a little bit more active in your daily routines is really valuable.”

Habit #7: Snack Smart

Lastly, she stresses the importance of having balanced snacks. “By having regular meals and snacks, you have more control than when you do eventually sit down to have your meal. This prevents overindulging, and it helps with managing your portion sizes. You can eat in a way that feels much better for your body,” she says. “Eating regularly is often an overlooked but easy-to-incorporate tool that can help you massively when it comes to your weight and your eating habits.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

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"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

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"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

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"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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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 not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

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Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

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Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

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She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

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Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

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

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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 aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat