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

Believing These 5 Weight Loss Lies Kept Me Obese

One weight loss warrior reveals the truth about weight loss.

Leah Groth
By Leah GrothOct 09, 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
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FACT CHECKED BY Christopher Roback
Kayla_Cox_Six_Miles_to_Supper5
Copyright Six Miles To Supper/YouTube
Leah Groth
By Leah GrothOct 09, 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

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”

Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

Senior woman with gray hair holding weight machine to balance weight loss screaming proud, celebrating victory and success very excited with raised armsShutterstock

“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight lossozempiccarbswalkingweight loss

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Nutrition & Diet

Believing These 5 Weight Loss Lies Kept Me Obese

Kayla_Cox_Six_Miles_to_Supper5
Copyright Six Miles To Supper/YouTube
Leah Groth
By Leah GrothOct 09, 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
✓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.

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”

Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

Hands,In,Blue,Surgical,Gloves,Holding,Ozempic,Insulin,Injection,PenShutterstock

“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

dumbbell squat woman workout exercise at gymShutterstock

“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

Young sexy couple is running along the promenade. they are doing their sport workout in the beautiful sundown along the beach. colorful dress, trees, water, mountains and a amazing blue sky.Shutterstock

“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

Gym, stomach workout and woman with fitness, sport and abs exercise for wellness, health and care. Training, athlete and thinking with crunches, abdomen muscle and core strength on the floorShutterstock

“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

Senior woman with gray hair holding weight machine to balance weight loss screaming proud, celebrating victory and success very excited with raised armsShutterstock

“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

Butter,Lettuce,Salad,Green,Leaves,Over,Wooden,BackgroundShutterstock

“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

Woman eating saladShutterstock

“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Weight Loss Mistakes That Kept Me Fat

Dan_Go_danfounder11
danfounder/Instagram
Leah Groth
By Leah GrothAug 08, 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
✓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

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“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

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

“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

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“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

An athlete with a weight vest trains on the bridgeShutterstock

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

Grilled chicken breasts and vegetablesShutterstock

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

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“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.

Nutrition & Diet

3 Weight Loss Mistakes Biochemist Begs You to Stop Making (and What to Do Instead)

Jessie_Inchauspe10
Copyright Glucose Revolution/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Have you tried every diet out there but still can't seem to keep the weight off? You're stuck in a cycle of restrictive eating, temporary results, and inevitable rebound. But according to one expert, the problem isn't your willpower—it's your blood sugar.

Jessie Inchauspé, known to her followers as the Glucose Goddess, is a biochemist who's challenging everything we think we know about weight loss. With over 1.3 million YouTube subscribers and a New York Times bestselling book, she's revealing why traditional dieting advice might be making your weight loss journey harder than it needs to be. Read on to discover the science-backed approach that could finally help you break free from the dieting cycle.

The Weight Loss Industry's Billion-Dollar Mistake

The multi-billion dollar diet industry has built its fortune on quick fixes and restrictive eating plans. "When I wrote my first book in 2022, even though my focus was never to help people lose weight, my publishers wanted me to put weight loss or lose weight on the cover because they know that it sells," Jessie reveals in her video podcast. But this obsession with quick results is exactly what's keeping people trapped in the weight loss cycle.

The Hidden Reason You Can't Stop Eating

What if your food cravings weren't about lack of willpower? "When we are on a glucose rollercoaster, after every glucose spike, there is a glucose dip, and this dip activates the craving center in our brain that tells us to go find some cookies, some chocolates, some chips," Jessie explains. This insight reveals why traditional diets often fail—they don't address the underlying blood sugar issues driving your hunger.

Why Your Body Fights Against Weight Loss

The real problem goes deeper than calories. "The reason that fat burning is important is not because it's going to make you lose weight. It's because if you're able to burn fat for fuel, it means that you are metabolically flexible," Jessie emphasizes. Without this flexibility, your body remains stuck in a cycle of constant hunger and energy crashes.

The Truth About Constant Hunger

If you're always hungry, there's a scientific reason: "People who are not very metabolically flexible, who rely mostly on glucose for fuel all the time, they're hungry every two hours. They get what's called low blood sugar. And if their meals are delayed or if they don't have a snack with them in their car, they can get really shaky and nauseous," Jessie explains. This constant need for food isn't normal—it's a sign your body isn't working efficiently.

RELATED:10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

The Three Keys to Natural Weight Loss

When you focus on blood sugar stability, three powerful changes occur: "The reduction in cravings, the reduction in hunger, and the increase in burning fat for fuel," says Jessie. These changes create the perfect environment for natural, sustainable weight loss.

Why Quick-Fix Diets Make Everything Worse

"I think if your main focus is losing weight at all costs as quickly as possible, that often leads to very habits that are not sustainable, and that can actually be worse for your health and cause damage," Jessie warns. "Do not succumb to any of the crazy diets promising you fast, 10-pound in two-day weight loss. That's not what we're here for."

The Simple Changes That Transform Your Body

Instead of strict rules, Jessie advocates for easy, sustainable habits: "The hacks that I share are sustainable, easy partners that you take along with your days and your weeks and your months and your years and do whenever you can," she explains. "They don't ask you to count any calories. They don't ask you to cut out any food groups. They just teach you about what molecules are in your food and when, how, and what combination to eat your food."

RELATED:10 Hacks to Burn More Fat While Walking, According to Scientist

How to Break Free from Food Guilt

The beauty of this approach is its flexibility. "I like to say that they're a little bit like drink water and brush your teeth. If you can't do them one day, one week, one month, it's not a big deal," Jessie shares. "The point is not you do everything right or you're not doing it at all. It's purely take the principles with you and do them when it is easy."

The Science-Backed Results

The proof lies in the research. In a study of 2,700 people following Jessie's method for just four weeks, "90% of participants were less hungry, 89% reduced their cravings, 77% had more energy," she reports. Most importantly, 38% of those wanting to lose weight succeeded—without following a restrictive diet.

RELATED:8 Hidden Signs The Body Needs More Fiber, According to a Scientist

Your Path to Sustainable Weight Loss

The most profound changes go beyond the scale. "What they had been after for a very long time was not necessarily weight loss, it was actually just to feel good in their body, to have a clear brain, to be happy to wake up in the morning with energy, to not feel so addicted to sugar all the time," Jessie reveals. By understanding and stabilizing your blood sugar, you can finally achieve the sustainable weight loss that has eluded you—without the struggle of traditional dieting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals 5 Weight Loss Mistakes She Ditched to Lose 100 Pounds

Tameika_Gentles_tameikag1
Copyright tameikag/Instagram
Leah Groth
By Leah GrothJan 08, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.

She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

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Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 in your 40s, but your best tactics simply aren’t working? Ashley Waldorf, RN, is a Hormone Health and Fat Loss Coach who has been practicing as a nurse for over 20 years. In a new social media post, she reveals some of the mistakes she made that kept her burning fat. She eventually identified them and went on to lose 15 pounds after 40. ”Navigating weight loss after 40 can be challenging, with many myths and misconceptions that complicate your journey,” she writes in the post. “Here are seven mistakes you might be making that are keeping you stuck.”

You Stick to a Plant-Based Diet

The first mistake? You think that a plant-based diet will help you lose weight. “While plants and fiber are essential, we actually need more protein as we age due to the anabolic resistance. Aim for 1 gram of protein per pound of ideal body weight,” she suggests in her post.

You Are Doing Juice Cleanses

Juice cleanses were all the rage, but thinking they were effective is a big mistake, per Ashley. “Our liver requires essential amino acids to effectively detoxify because they help break down and remove toxins,” she says. “Juices deprive your body of essential nutrients & you are generally losing water weight.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

You Think You Can Fast Your Way to Slim

Think you must fast your way slim? Nope, says Ashley. “While time-restricted eating can be a good tool for weight loss, it does not work for everyone. A 12-hour fast is plenty, especially when you have hormonal imbalances and trying to heal,” she says.

You Need to Be in a Severe Caloric Deficit to Lose Weight

You must be in a severe caloric deficit to lose weight,” is “an outdated model,” says Ashley. “The quality of your food is more important than the quantity. A balance of protein, healthy fats, and working up 25-35 grams of fiber can help lower insulin levels and improve fat burning.”

Doing Cardio Over Weight Lifting

“More cardio is better for fat loss” is also antiquated, says Ashley. “Cardio is also a tool but weight lifting is much more important for your metabolism and longevity. Aim for 3 days of resistance training per week at minimum,” she says.

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Avoiding Carbs

“Carbohydrates are bad” is simply not true. “As women, we actually do much better & feel much better when we are consuming quality carbohydrates- fruit, veggies, sweet potatoes and rice,” she says.

Believing That Hormones Don’t Matter

If you believe that hormones don’t matter, you are making a mistake. “Our hormones are a key component to fat loss. We have thyroid hormones, metabolic, reproductive, and stress hormones. I have found a holistic trio that helps balance all of these. They have resulted in a 15-pound weight loss, reduced anxiety, better sleep, more energy, and so much more!” 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.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
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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 struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

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Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
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Leah Suzanne
By Leah SuzanneApr 24, 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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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