Why Eating Less and Exercise More Will Not Work For You

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        3 Reasons You May Not Be Losing Weight When Eating Less and Exercising More
    You might suffer from a health condition preventing you from losing weight, says an MD. 
By Leah GrothApr 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
doctor.emi/TikTok
By Leah GrothApr 25, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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It might seem like a good idea to eat less and exercise more if you want to lose weight. However, one expert warns that it might not be such a great tactic for long-term fat loss – especially if you have a certain health condition. Emi Hosoda, MD (@doctor.emi) is a hormone expert, social media influencer, and weight loss warrior who lost 100 pounds herself.
She specializes in using science “to help you lose weight and age in reverse.” In a new TikTok she explains why eating less and exercising more isn’t always a good idea. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.
She Struggled to Lose Weight for Years by Eating Less and Exercising Moredoctor.emi/TikTok
“As a doctor who lost a hundred pounds after years of struggling with eating hardly anything and pushing myself to exercise beyond my capacity, these are three reasons why eating less and exercising more will not work for you,” she says in the clip.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Might Have Thyroid DiseaseShutterstock
“Number one, if you have undiagnosed thyroid disease like I did, I had autoimmune thyroid disease that was changing the way my thyroid worked,” she says. “But every time my labs were checked, it was never caught because why? It's never checked for.”
RDN ExplainsShutterstock
“Your thyroid significantly impacts your metabolism which impacts calories burned and weight,” says Collingwood. “You need to ask your doctor to check the TSH level (thyroid stimulating hormone) with a blood test ideally every year or if you start to have symptoms (unintentional weight gain or loss, unusual fatigue, hair falling out, and more).”
You Might Have Leaky GutShutterstock
“Number two, if you have intestinal permeability issues that are increasing your inflammation,” she says, noting that “leaky gut” is “real.” She adds that “there are studies about it, including those of the microbiome.”
RELATED: 7 Ways to Reduce Inflammation in Your Body
RDN ExplainsShutterstock
“Yes, leaky gut can be common and can impact weight and intestinal functioning,” says Collingwood. “Symptoms can be loose stool, bloating, nausea, indigestion, abdominal pain, and more.” You can get gut tests like this one from Tiny Health and put in the code TARA for $20 off.
You Might Have Insulin ResistanceShutterstock/Stokkete
“Number three, if you have untreated insulin resistance that is increasing your cravings and dropping your blood sugar every time you try to restrict your calories,” Dr. Emi says.
RDN ExplainsShutterstock
“You can purchase a continuous glucose monitor to watch your glucose levels for a few weeks with a company like Nutrisense,” says Collingwood. You can also have your doctor test you.
RELATED: I Lost 30 Pounds in 2 Months With This Simple Trick
What to Dodoctor.emi/TikTok
“If you have these things going on, you need these looked into and you need them treated, and not all the treatments need to be medication. There's many, many natural and lifestyle ways to approach these things,” says Dr. Emi.
Collingwood agrees. “Of course check with your doctor for any blood testing for any of these tests, but a lot of testing you can purchase out of pocket now, but it is best to get a physician or registered dietitian to assist in interpreting the results and discussing lifestyle modification,” she says. “If thyroid is off the only solution is to get on prescription medication with a physician. For gut tests and glucose/insulin levels a registered dietitian can assist greatly in the right diet for those conditions.”
💪🔥Body Booster: If you have been doing everything right and still can’t lose weight, talk to your doctor. You might have an underlying health condition.
@doctor.emi3 reasons eating less and exercising more wont work #doctoremi #weightloss #caloriesinvscaloriesout
sustainable weight lossfat lossweight loss

        
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Nutrition & Diet
        3 Reasons You May Not Be Losing Weight When Eating Less and Exercising More
    
doctor.emi/TikTok
By Leah GrothApr 25, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.
It might seem like a good idea to eat less and exercise more if you want to lose weight. However, one expert warns that it might not be such a great tactic for long-term fat loss – especially if you have a certain health condition. Emi Hosoda, MD (@doctor.emi) is a hormone expert, social media influencer, and weight loss warrior who lost 100 pounds herself.
She specializes in using science “to help you lose weight and age in reverse.” In a new TikTok she explains why eating less and exercising more isn’t always a good idea. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.
She Struggled to Lose Weight for Years by Eating Less and Exercising Moredoctor.emi/TikTok
“As a doctor who lost a hundred pounds after years of struggling with eating hardly anything and pushing myself to exercise beyond my capacity, these are three reasons why eating less and exercising more will not work for you,” she says in the clip.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Might Have Thyroid DiseaseShutterstock
“Number one, if you have undiagnosed thyroid disease like I did, I had autoimmune thyroid disease that was changing the way my thyroid worked,” she says. “But every time my labs were checked, it was never caught because why? It's never checked for.”
RDN ExplainsShutterstock
“Your thyroid significantly impacts your metabolism which impacts calories burned and weight,” says Collingwood. “You need to ask your doctor to check the TSH level (thyroid stimulating hormone) with a blood test ideally every year or if you start to have symptoms (unintentional weight gain or loss, unusual fatigue, hair falling out, and more).”
You Might Have Leaky GutShutterstock
“Number two, if you have intestinal permeability issues that are increasing your inflammation,” she says, noting that “leaky gut” is “real.” She adds that “there are studies about it, including those of the microbiome.”
RELATED: 7 Ways to Reduce Inflammation in Your Body
RDN ExplainsShutterstock
“Yes, leaky gut can be common and can impact weight and intestinal functioning,” says Collingwood. “Symptoms can be loose stool, bloating, nausea, indigestion, abdominal pain, and more.” You can get gut tests like this one from Tiny Health and put in the code TARA for $20 off.
You Might Have Insulin ResistanceShutterstock/Stokkete
“Number three, if you have untreated insulin resistance that is increasing your cravings and dropping your blood sugar every time you try to restrict your calories,” Dr. Emi says.
RDN ExplainsShutterstock
“You can purchase a continuous glucose monitor to watch your glucose levels for a few weeks with a company like Nutrisense,” says Collingwood. You can also have your doctor test you.
RELATED: I Lost 30 Pounds in 2 Months With This Simple Trick
What to Dodoctor.emi/TikTok
“If you have these things going on, you need these looked into and you need them treated, and not all the treatments need to be medication. There's many, many natural and lifestyle ways to approach these things,” says Dr. Emi.
Collingwood agrees. “Of course check with your doctor for any blood testing for any of these tests, but a lot of testing you can purchase out of pocket now, but it is best to get a physician or registered dietitian to assist in interpreting the results and discussing lifestyle modification,” she says. “If thyroid is off the only solution is to get on prescription medication with a physician. For gut tests and glucose/insulin levels a registered dietitian can assist greatly in the right diet for those conditions.”
💪🔥Body Booster: If you have been doing everything right and still can’t lose weight, talk to your doctor. You might have an underlying health condition.
@doctor.emi3 reasons eating less and exercising more wont work #doctoremi #weightloss #caloriesinvscaloriesout

        
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        5 Truths About Why You Aren’t Losing Weight
    

        Shutterstock
    
By Leah GrothMay 05, 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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✓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 dieting and exercising but can’t seem to lose weight? There could be an easy fix to your problem, according to an expert. Gillian is a Women’s Nutrition Coach who boasts over 64,100 followers on Instagram alone, whose specialty is “helping you ditch diets & transform your body through macros, movement & mindset,” she explains in her bio. In a recent post she gets real about weight loss, revealing “Five truths about why you’re not losing weight.”
1. Your Diet Is TOO RestrictiveShutterstock
The first reason she offers? “Your calories are set too low causing you to be too RESTRICTIVE,” Gilian says. “Pulling back too much can and most likely will backfire, causing you to get frustrated and throw in the towel bc it feels too hard or follow your plan most days but totally go off the rails on the weekend because you just can’t handle it anymore.”
She Recommends a Sustainable Calorie DeficitShutterstock
She says that her goal with her clients “is always a sustainable calorie deficit,” and keeping an eye on the “big picture.”
2. You’re Eating Back Calories BurnedShutterstock
The second reason you aren’t losing weight might be that you’re eating back calories “BURNED,” she writes. “Slippery slope! Our watches are highly inaccurate if you’re using it to track calories burned and then thinking you can use that amount to eat more,” she writes.
Make Sure to Track the Correct WayShutterstock
Her advice to remedy this? “If you’re tracking in MFP make sure the setting is toggled OFF to add back in exercise calories,” she suggests.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
3. You Aren’t Getting Detailed Enough with Your TrackingShutterstock
You also might not be tracking everything you are eating. If “you’re not including BLTs (bites, licks, tastes),” you could be consuming a lot more calories than you think. “These add up SO FAST and can easily send you several hundred calories over your plan. (Speaking from experience 🙋‍♀️)” she writes.
4. You Aren’t Counting Calories on the WeekendsShutterstock
“Not counting weekends,” can also add calories. “All days count, girls! Meals out count, alcohol counts … it all counts. This doesn’t mean no social life, it means have a strategy! Master your weekend and 10x your results 🔥” she writes.
RELATED: 8 Essential Proteins That Boost Weight Loss Efforts
5. You Aren’t Getting Enough Sleep or HydratingShutterstock
And finally, another reason why you might not be losing weight? “You’re not prioritizing two other key components - SLEEP & HYDRATION,” she writes. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. As for hydration, the Mayo Clinic maintains that it is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. It can also ward off hunger.
💪🔥Body Booster: If you are dieting and exercising but aren’t losing weight, you might need to take a closer look at your health habits.
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        8 Reasons You Aren’t Losing Weight That Have Nothing to Do with Your Metabolism
    
lose_weight_wicked_kate/Instagram
By Leah GrothMay 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 struggling to lose weight, even though it seems like you are doing everything right? There are a few common mistakes that you might be making, says an expert. Kate Douglass is a Wellness Recovery Coach, podcast host, and social media influencer whose mission is helping people “turn setbacks into comebacks” and help them “get back on track.” In a new Instagram post, she outlines some of the biggest weight loss mistakes people make. “To the woman who is at her max trying to figure out this weight loss thing – and I know, you’ve been through a lot lately, but that’s a story for another day, right?” she writes in the caption. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, also offers some input on the subject matter. Read on to discover surprising reasons some people are struggling to lose weight.
If You Are Struggling to Lose Weight, It’s Probably Not Due to a Slow MetabolismShutterstock
“Most women struggling to lose weight don’t actually have a slow metabolism,” she says in the video. “It’s not their hormones, it’s not their age, it’s not inflammation.”
Rediscovering Your RoutineShutterstock
“You are so ready to get back in shape, find your routine, and feel like your old self again, despite all the crap that’s happened. And let me tell you, I FEEL you. And here’s the kicker – you’re not doing anything wrong.” It’s likely one or ALL of these things, she says.
1. You Aren’t Burning as Much Energy as Your ThinkShutterstock
Maybe you are exercising daily and feel like you are moving enough. However, it’s possible you aren’t. “You’re overestimating how much energy you’re burning,” she says about the first reason.
RELATED: Shed 25 Pounds with These 10 Gentle Workouts
2. You Are Overcomplicating ExerciseShutterstock
Keep exercise simple, stupid. “You’re trying to do too much with your workouts – remember, less is more,” Kate says.
3. You Aren’t Educated About NutritionShutterstock
Are you really educated about nutrition? If not, your eating habits could be the culprit. “You truly have zero idea how much you need to be eating, including the right amounts of protein, fat, carbs, and fiber (which is why I got certified in fitness nutrition),” she says.
RELATED: 14 Snacks Under 100 Calories That Fill You Up and Slim You Down
4. You Are InconsistentShutterstock
Consistency is key, says Kate. “You don’t have a consistent schedule – talking bedtime, quiet time, you name it,” she says.
5. You Aren’t HappyShutterstock
Her final reason? “And honestly, you haven’t had enough fun lately. You’re not happy, not laughing enough, because all this weight loss stress is zapping your energy and confidence,” she says.
6. You Are Underestimating How Much You EatShutterstock
Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, notes that along with overestimating how much you are burning “a lot of people underestimate how much they are eating whether they forget foods (even a few bites they had) or they underestimate portions,” she says.
RELATED: 8 Things I Did to Lose 25 Pounds in 6 Months
7. You Aren’t Eating EnoughTara Collingwood
Collingwood also notes that some people aren’t eating enough, neglecting their bodies from the fat-burning and muscle-building process. “You starve yourself or skip meals, thinking that is the best way to get fewer calories for the day,” she says.
8. You Aren’t Sleeping EnoughShutterstock
Finally, Collingwood emphasizes the importance of sleep. “You aren’t prioritizing sleep and getting 7 to 9 hours of QUALITY sleep every single night,” she says.
💪🔥Body Booster: If you are struggling to lose weight, think of it as a puzzle. Examine all the pieces and figure out which ones aren’t lining up.
See on Instagram
Nutrition & Diet
        Can't Lose Weight Despite Eating Less? This Could Be Why
    
Copyright jamiemiichele/Instagram
By Leah GrothAug 19, 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.
Just because you aren’t eating very much doesn’t mean you are going to lose weight. Jamie Michele (@jamiemiichele) is an online coach and food and fitness expert, who tries to help people become the best and healthiest versions of themself. In one of her viral videos she schools her followers on the importance of making nutritious choices and meal planning. “If you are someone who is wondering, ‘I don't eat very much. I have no idea why I'm not losing weight,’ I'm going to show you why,” she says in the clip. Find out if you are guilty of this unhealthy habit and what you can do about it. 
If You Are Grabbing Food Out of Convenience, It Might Not Be the Healthiest – Even If You Don’t Eat a Lot@jamiemiicheleOnce you start tracking the calories of the foods you eat, you will be shocked! #fitness #fitnesstips #nutrition #fatloss #weightloss #lowcalorie #caloriecounting #highprotein #lowcaloriemeals
“Let's say you're running late to class or work, and you stop at Starbucks and you grab a bagel and cream cheese and a grande vanilla latte. Pretty simple, right? So then in the middle of the day, you don't have any time for lunch. So you grab a protein bar and a Coke again, not that much. So then by dinnertime, you're starving. You still want to get something decent. So you go to Cava, you get the bowl, you get the pita chips because you haven't eaten that much today, and those are your meals for the day,” she says. 
Just Those Items Add Up to 2,055 Caloriesjamiemiichele/TikTok
She explains that this type of menu amounts to a lot of calories. “This day of food, which isn't that much, you just have a bagel, a protein bar, and a bowl. It comes out to 2,055 calories, which is the average woman's maintenance,” she says. 
Related: 6 Important Things You Should Consider Before Getting Breast Augmentation
Unless You Are Exercising A Lot, This Type of Diet Won’t Get You Into a Caloric DeficitShutterstock
Exercise and movement also comes into play. “If you combine that with a pretty sedentary lifestyle, like not getting a ton of steps, just working out two to three times a week, it is easy to see why you are not losing weight or even gaining weight, or you can eat a lot more,” she says. 
You Can Eat More, and Still Lose Weightjamiemiichele/TikTok
She then shows an alternative meal plan. “This is 500 calories less, which is a deficit for a lot of people. You get a full breakfast, burger, bowl, potatoes, sauce, a big bowl of pasta and dessert, and you get to lose weight,” she points out. 
Related: I’m a Doctor Who Lost 100 Pounds and Here are 5 Things I Would Always Do
Meal Planning Is Key, an Expert SaysShutterstock
If you want to stick to a healthy diet, meal planning is important. “A lot of us tend to eat reactively and don’t plan ahead,” explains The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “The result is eating out with high calorie, low nutrient foods, skipping meals, grabbing anything around the office or home, and making poor choices. If you plan ahead you can eat more strategically with more nutrient dense foods, snacks to bridge your hunger between meals, proper portion sizes, and not skipping meals.”
💪🔥Body Booster: Plan out your meals for one week and try sticking to it. At the end of the week, do you feel better? Have you lost weight? 
Nutrition & Diet
        Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat
    
Copyright annbschulte/Instagram
By Leah GrothNov 01, 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:
                       
✓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 having trouble losing weight? Your body might be storing fat, and you don’t even know it. Ann B Schulte is a fat loss coach who works with women over 40 in hopes of “empowering them “to live their most intentional, healthiest & inspired life!” In a recent post she reveals the top three signs that your body is storing fat instead of burning it.
Your Body Is Storing Fat
See on Instagram
She starts off by pointing out that everyone’s body is storing fat. “Your body is storing fat! It’s just science,” she writes. “⁣We spend all this time trying to do the right thing- the things we have been taught to be true. But actually, many times, those are the things that sabotage us.” Here are the signs your body is storing fat and what you can do about it. ⁣⁣
Sign 1: You Are Eating Less But Can’t Lose Weight
Shutterstock
The first sign is that you are eating less and less, and you can’t lose weight. “You might even be gaining,” she says. What can you do about it? Eat the “adequate amount of food in the right ratios to spike your metabolism⁣⁣⁣,” she recommends.
Sign 2: You Haven’t Made Any Changes But Are Gaining Weight
Shutterstock
The next sign? “You have changed nothing in the way you eat or workout, and suddenly you are gaining weight,” she writes. “Hormones are a thing as you are getting older. You need to address hormone health and give your body proper nutrition that supports your hormones so they can thrive.”
RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT
Sign 3: You Are Doing Intense Workouts, But Your Belly Fat Won’t Budge
Shutterstock/sakkmesterke
The last sign? You are “consistently doing HIIT or intense cardio classes, and your belly fat won’t go away⁣⁣⁣,” she says. Surprisingly, the solution is to do less HIIT cardio. “Too much HIIT causes high cortisol, which causes belly fat. You need muscle-building strength workouts so your body burns fat in its sleep⁣⁣⁣,” she says.
Weight Loss Differs in Your 40s and 50s
Shutterstock
Ann regularly educates her followers about how weight loss differs as you get older. In another post she explains it “really comes down to 3 simple things.” She adds that it “doesn’t have to be hard” to “lose weight and build muscle in this phase of life.”
Your Body Needs More Food
Shutterstock
Her first tip? Eat more, not less. “Stop undereating and start eating UP to your body’s needs! Severe calorie restriction is out, people. And just not effective long term. Learning how to fuel your body specifically to its needs will spike your metabolism for you - yes, even in your 40s or 50s,” she says.
Rethink Your Approach to Exercise
Shutterstock
Next, rethink your approach to exercise. “The intense calorie burn workouts are killing you and your cortisol levels, especially as you get older. I know it feels productive, but really, ask yourself if you are getting where you want to go by doing them. Getting strategic and thoughtful about your workouts and lifting heavy weights will give you the body composition changes you have been chasing,” she says.
RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot
Don’t Avoid Carbs
Shutterstock
Also, make sure to eat carbs. “If you really want to ramp up fat burn and get that metabolism firing, eat carbs. But choose the right ones and eat them strategically. It will give you energy, your body will love you, and you’ll feel like yourself again,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Coach Lost 28 Pounds in 4 Months: 4 Mistakes
    
Copyright luisana_nutritioncoach/Instagram
By Leah GrothMar 14, 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.
Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

            
                Mistake: Eating Clean But Not Paying Attention to Calories
            
            
        
View this post on Instagram
A post shared by Luisana Carrero (@luisana_nutritioncoach)
Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

            
                Fix: She Used a Macro Calculator
            
            
        
View this post on Instagram
A post shared by Luisana Carrero (@luisana_nutritioncoach)
How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

            
                Mistake: Rewarding Herself with Cheat Meals
            
            
        
View this post on Instagram
A post shared by Luisana Carrero (@luisana_nutritioncoach)
Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                Fix: Eating Mostly Healthy But Including Food She Loves
            
            
        
View this post on Instagram
A post shared by Luisana Carrero (@luisana_nutritioncoach)
What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

            
                Mistake: Neglecting Daily Movement
            
            
        
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Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

            
                Fix: Daily Walks
            
            
        
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Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says. 

            
                Mistake: Surrounding Herself with People Who Didn’t Support Her Goals
            
            
        
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Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

            
                Fix: Setting Boundaries
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How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                These Small Changes Made a Big Difference
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The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Foods Coach Eats and 7 She Avoids to Lose 49 Lbs
    

        ​Eat More Protein
    

        Copyright ruthsoukup/Instagram
    
By Leah GrothMar 13, 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.
Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says. 

            
                What She Eats: Animal Protein
            
            
        
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Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Healthy Fat
            
            
        ​5. Greek Yogurt/Cottage CheeseShutterstockShe also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

            
                Vegetables
            
            
        13. Asparagus: 20 caloriesShutterstockShe eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

            
                Fresh Berries
            
            
        ShutterstockFruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Fermented Foods
            
            
        ​Probiotic Foods: Kefir Greek YogurtShutterstock“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

            
                Starches
            
            
        ShutterstockStarches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

            
                Seasonings
            
            
        ​Prebiotic Foods: GarlicShutterstockShe also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

            
                She Doesn’t Eat: Vegetable Oil
            
            
        ShutterstockIn another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

            
                Sugar
            
            
        SutterstockShe also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.
RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

            
                High Fructose Corn Syrup
            
            
        ShutterstockHigh fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

            
                Packaged Side Dishes
            
            
        Shutterstock
Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods. 

            
                Breakfast Cereal
            
            
        ShutterstockRuth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option. 

            
                Brownie and Cake Mix
            
            
        Protein Brownie BatterBrownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

            
                Fruit Juice
            
            
        ​5. Fruit JuiceShutterstockAccording to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        5 Nutrition Mistakes Sabotaging Weight Loss
    

        Copyright flattummycoach/Instagram
    
By Leah GrothMar 13, 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 trying to lose weight and tackling nutrition, but nothing works? You might be making a common mistake. Randy Kotey, aka “The Flat Tummy Coach,” is a weight loss and fitness coach who helps his clients “lose weight and reduce bloat,” per his social media bio. In a new social media post, he gets honest about what it takes to get in shape, especially with nutrition. “Here are five common mistakes women often make when trying to lose belly fat,” he says. 

            
                Skipping Meals
            
            
        
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You might think that skipping a meal helps you eat less throughout the day and will lead to weight loss. However, according to Kotey, this isn’t the case. In fact, it can make you put on weight instead. “Skipping meals, especially breakfast, can slow down metabolism and lead to overeating later in the day, making it harder to lose belly fat,” he writes.
RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert


            
                Relying on Low-Fat or Diet Foods
            
            
        
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You are wrong if you are walking around the grocery store believing that low-fat and diet foods are the right option for weight loss. “Many low-fat or diet-labeled foods are high in sugar or artificial ingredients, which can contribute to belly fat. It’s better to focus on whole, nutrient-dense foods,” he says. 

            
                Not Eating Enough Protein
            
            
        
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One major mistake women make is not eating enough protein, per Kotey. “Protein is essential for maintaining muscle mass and boosting metabolism. Not getting enough can make it harder to lose belly fat and maintain weight loss,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

            
                Overeating Healthy Fats
            
            
        
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Healthy fats can help your body burn fat. But eating too much of them will have the opposite effect. “While healthy fats like avocados, nuts, and olive oil are good for you, they are also calorie-dense. Overeating them can lead to an excess calorie intake, hindering belly fat loss,” Kotey explains.
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                Drinking High-Calorie Beverages
            
            
        
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Don’t drink your calories, even if they offer some health benefits. “Consuming sugary drinks, including fruit juices, smoothies, and certain ‘health’ drinks, can add a lot of hidden calories. These beverages can spike blood sugar levels, leading to increased belly fat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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