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Fitness & Workouts

10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Transform bulky muscles into lean definition with these expert fixes.

Christopher Roback
By Christopher RobackNov 21, 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
Denvyr_Realistic_Fitness_Dietitian9
Copyright denvyr/Instagram
Christopher Roback
By Christopher RobackNov 21, 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
Fitness & Workouts

You've been consistent with your workouts, pushing yourself harder every week. But instead of seeing that lean, defined physique you're after, something feels off. Your clothes fit differently, your muscles look bigger rather than toned, and that coveted athletic look seems further away than ever. These are frustrations realistic fitness dietitianDenvyr sees in her practice every day.

Denvyr knows these struggles intimately. As a former volleyball player who transformed her own relationship with food and exercise, she's experienced the journey firsthand. After overcoming binge eating and studying the science of sustainable body recomposition, she now helps clients build bodies they love without sacrificing their relationship with food. "I've made all these mistakes myself," she reveals, "and that's exactly why I can help others avoid them." Read on to discover the ten most common workout mistakes that could be sabotaging your results, and learn the science-backed solutions that will finally help you achieve that lean, toned look you're after.

Mistake: Obsessing Over Weight Instead of Fat Loss

"Weight can mean many things—muscle mass, water, bone mass, not just fat mass," Denvyr explains in the post. She points out that if you gain a pound of muscle while losing a pound of fat, the scale won't budge, but your body will look leaner and more toned. "Fad diets may help you lose weight quickly, but you're actually losing more muscle than fat mass most of the time," she warns.

Mistake: Eating More Than You Realize

One major reason for unwanted bulk, according to Denvyr, is consuming more calories than your body burns. "When you start training for the first time, hunger increases," she explains. This natural increase in appetite, combined with factors like insufficient sleep and excessive cardio, can lead to unintentional overeating.

Mistake: Skimping on Sleep

"At least seven hours of high quality sleep where you feel rested is the goal," Denvyr emphasizes. She shares from experience: "I have photos of myself where, despite working out so hard, I looked really inflamed and bloated because of poor recovery. Sleep isn't just about rest—it's crucial for achieving that lean look."

RELATED:Woman Lost 180 Pounds (Half Her Body Weight) with These 5 Eating Hacks

Mistake: Getting Your Macros Wrong

"Protein is king for fat loss and looking lean," Denvyr states. She recommends aiming for at least 100 grams of protein daily, eventually working up to one gram per pound of body weight. However, she warns against completely restricting carbs and fats: "I made that mistake before. Although I looked very lean, I was fatigued every single day. My performance was absolutely terrible, and I couldn't function without thinking about food 24/7."

Mistake: Following Random Workouts

Random workouts aren't the answer, says Denvyr. "You should be following a structured training program that helps you progress every week, every month, for years," she emphasizes. "If you're doing random workouts from Instagram or YouTube with very light weights, that's actually an endurance style of training. Your body will quickly adapt, and progress will stall."

Mistake: Ignoring Stress Levels

Denvyr notes that elevated cortisol from lack of sleep, food restriction, or overtraining can create unwanted bulk. "Although exercise can temporarily increase cortisol, it's the chronic elevation that becomes an issue," she explains. "I have definitely had my fair share of experiences with running myself into the ground. This mentality ends up causing us harm because we don't know when to slow down and rest."

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Mistake: Overdoing Cardio

"If you're one of my clients, I only recommend one to three days of cardio max in the week on top of your strength training," Denvyr shares. "If you're adding lots of running and intense HIIT training to your weeks, your body is just trying to keep up with you and make sure you're fed well enough so you can recover."

Mistake: Staying Too Sedentary

For desk job workers, Denvyr recommends adding 2,000-3,000 extra steps daily. "You don't have to walk 30 minutes all at once," she suggests. "I like to walk in the morning, so I do 10 minutes then, 10 minutes after lunch—which can help with digestion and blood sugar balance—and another walk in the evening."

RELATED:Pharmacist Reveals 4 Weight Loss Medications That Cost 80% Less Than Ozempic

Mistake: Relying Only on the Scale

"Make sure you're taking photos of yourself, taking measurements, and paying attention to how different parts of your body are shaping," Denvyr advises. "Maybe your butt is growing. Also, pay attention to the way that you feel. Pay attention to what your body is telling you. The scale is just one small piece of the puzzle."

Mistake: Expecting Overnight Results

"Body recomposition takes time," Denvyr emphasizes. "This way of training allows you to have food freedom. You're able to eat the foods that you love in a mindful way, and you're getting stronger. You're appreciating your body more, you're feeling good in your body. When you start paying attention to progress beyond just body aesthetics, that's when you truly become fit for life." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

10 of the “Dumbest” Mistakes Before Going to the Gym

Brittney Blanco
​Lean Turkey Taco Lettuce Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
By Leah GrothMar 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 going to the gym but not achieving the desired results? You could be making a common mistake before even walking in the door. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals that some of your pre-workout habits could be sabotaging results. “10 of the dumbest things people do before the gym to ruin their workout,” she writes.

Make Every Second Count

Sporty woman exercising on multistation at gym for arm and shoulders muscles. Fitness exercising in gym.Shutterstock

According to Britt, “if you want to get more out of your workouts and see real progress, let’s make sure you’re not wasting your time. Think about it—you probably spend 5-6 hours in the gym a week (which is barely 4% of your total time). So, why not make every second count? Here are some mistakes I’ve made before—so you don’t have to,” she says.

Training on an Empty Stomach

Beautiful fitness woman with a towel eating a protein bar after working out at the gym. Sporty attractive woman after training. Sport and recreation concept.Shutterstock

The first mistake you could be making? “Training on an empty stomach,” she says. “If you’re running on fumes, your workout will be trash. Even a small snack can make a huge difference.”

Eating a Big Meal Before

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

While a snack won’t hurt, eating a “massive meal” right before your workout is a mistake. “Ever tried squatting with a full stomach? Yeah… don’t,” she says.

Overdoing Pre-Workout

Tired woman after a workout in the gym locker roomShutterstock

Do you rely on pre-workout? “Overdoing pre-workout,” isn’t benefitting you. “More isn’t always better. Too much and you’re jittery, anxious, and heart pounding like crazy,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Not Hydrating

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

You might drink water during your workout but aren’t hydrating enough before, she points out. “Not drinking enough water – Dehydration = weaker lifts, lower endurance, and muscle cramps mid-set,” she says.

Skipping a Warm-Up

Older women Body Warming Before exercising in the parkShutterstock

Another mistake? “Skipping a proper warm-up,” she says. “Jumping straight into heavy lifts? Enjoy feeling like a senior citizen later.”

Too Much Static Stretching Pre-Strength Training

Fitness runner body closeup doing warm-up routine on beach before running, stretching leg muscles with standing single knee to chest stretch. Female athlete preparing legs for cardio workout.​Simple Hamstring Stretch For Tight LegsShutterstock

Stretching is generally great prior to exercise. However, “Too much static stretching before lifting” isn’t. “Long stretches before a workout can actually make you weaker. Save them for after,” she suggests.

Drinking Too Much Caffeine

Brewing coffeeShutterstock

“Drowning in caffeine all day” is another faux pas you could be making. “Coffee + pre-workout + more coffee = fried nervous system before you even touch a dumbbell,” she says.

RELATED:The #1 Dumbbell Workout To Melt Hanging Belly Fat

Not Getting Enough Sleep

Sleep disorder, insomnia. Young blonde woman lying on the bed awake​Sleep Disruptions - The Surprising SignShutterstock

“Running on zero sleep” isn’t doing wonders for your workout. “You wouldn’t expect your car to run with no gas. Why expect your body to perform on 3 hours of sleep?” she says.

Not Having a Plan

Workout,Training,Exercise,Plan,And,Daily,ScheduleShutterstock

Training with no plan could result in a lot of wasted time at the gym. “Wandering around doing random exercises is the fast track to zero results. Follow a program,” she says.

Spending Too Much Time on Your Phone

Portrait of sport woman using mobile after exercise at gym.

Shutterstock

Getting lost in your phone was her last mistake. “Scrolling between sets? Your workout just turned into a social media session. Stay focused,” she says.

Fix These Mistakes ASAP

Fitness man and woman giving each other a high five after the training session in gym. Fit couple high five after workout in health club.Shutterstock

“Fixing these mistakes won’t just improve your workouts—it’ll change your results. Time to level up!” Brittney concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Denvyr_Realistic_Fitness_Dietitian9
Copyright denvyr/Instagram
Christopher Roback
By Christopher RobackNov 21, 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

You've been consistent with your workouts, pushing yourself harder every week. But instead of seeing that lean, defined physique you're after, something feels off. Your clothes fit differently, your muscles look bigger rather than toned, and that coveted athletic look seems further away than ever. These are frustrations realistic fitness dietitianDenvyr sees in her practice every day.

Denvyr knows these struggles intimately. As a former volleyball player who transformed her own relationship with food and exercise, she's experienced the journey firsthand. After overcoming binge eating and studying the science of sustainable body recomposition, she now helps clients build bodies they love without sacrificing their relationship with food. "I've made all these mistakes myself," she reveals, "and that's exactly why I can help others avoid them." Read on to discover the ten most common workout mistakes that could be sabotaging your results, and learn the science-backed solutions that will finally help you achieve that lean, toned look you're after.

Mistake: Obsessing Over Weight Instead of Fat Loss

"Weight can mean many things—muscle mass, water, bone mass, not just fat mass," Denvyr explains in the post. She points out that if you gain a pound of muscle while losing a pound of fat, the scale won't budge, but your body will look leaner and more toned. "Fad diets may help you lose weight quickly, but you're actually losing more muscle than fat mass most of the time," she warns.

Mistake: Eating More Than You Realize

One major reason for unwanted bulk, according to Denvyr, is consuming more calories than your body burns. "When you start training for the first time, hunger increases," she explains. This natural increase in appetite, combined with factors like insufficient sleep and excessive cardio, can lead to unintentional overeating.

Mistake: Skimping on Sleep

"At least seven hours of high quality sleep where you feel rested is the goal," Denvyr emphasizes. She shares from experience: "I have photos of myself where, despite working out so hard, I looked really inflamed and bloated because of poor recovery. Sleep isn't just about rest—it's crucial for achieving that lean look."

RELATED:Woman Lost 180 Pounds (Half Her Body Weight) with These 5 Eating Hacks

Mistake: Getting Your Macros Wrong

"Protein is king for fat loss and looking lean," Denvyr states. She recommends aiming for at least 100 grams of protein daily, eventually working up to one gram per pound of body weight. However, she warns against completely restricting carbs and fats: "I made that mistake before. Although I looked very lean, I was fatigued every single day. My performance was absolutely terrible, and I couldn't function without thinking about food 24/7."

Mistake: Following Random Workouts

Random workouts aren't the answer, says Denvyr. "You should be following a structured training program that helps you progress every week, every month, for years," she emphasizes. "If you're doing random workouts from Instagram or YouTube with very light weights, that's actually an endurance style of training. Your body will quickly adapt, and progress will stall."

Mistake: Ignoring Stress Levels

Denvyr notes that elevated cortisol from lack of sleep, food restriction, or overtraining can create unwanted bulk. "Although exercise can temporarily increase cortisol, it's the chronic elevation that becomes an issue," she explains. "I have definitely had my fair share of experiences with running myself into the ground. This mentality ends up causing us harm because we don't know when to slow down and rest."

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Mistake: Overdoing Cardio

"If you're one of my clients, I only recommend one to three days of cardio max in the week on top of your strength training," Denvyr shares. "If you're adding lots of running and intense HIIT training to your weeks, your body is just trying to keep up with you and make sure you're fed well enough so you can recover."

Mistake: Staying Too Sedentary

For desk job workers, Denvyr recommends adding 2,000-3,000 extra steps daily. "You don't have to walk 30 minutes all at once," she suggests. "I like to walk in the morning, so I do 10 minutes then, 10 minutes after lunch—which can help with digestion and blood sugar balance—and another walk in the evening."

RELATED:Pharmacist Reveals 4 Weight Loss Medications That Cost 80% Less Than Ozempic

Mistake: Relying Only on the Scale

"Make sure you're taking photos of yourself, taking measurements, and paying attention to how different parts of your body are shaping," Denvyr advises. "Maybe your butt is growing. Also, pay attention to the way that you feel. Pay attention to what your body is telling you. The scale is just one small piece of the puzzle."

Mistake: Expecting Overnight Results

"Body recomposition takes time," Denvyr emphasizes. "This way of training allows you to have food freedom. You're able to eat the foods that you love in a mindful way, and you're getting stronger. You're appreciating your body more, you're feeling good in your body. When you start paying attention to progress beyond just body aesthetics, that's when you truly become fit for life." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Protein Mistakes Preventing Fat Loss

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 11, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

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5 Protein Mistakes Preventing Fat Loss According to Fitness Expert

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackMar 09, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Are you making these common protein mistakes? Fix them now for better results. You've done your research. You're eating more protein to support your weight loss journey. But despite your efforts, the scale isn't budging as much as you'd hoped. What gives? Meet Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience helping people transform their bodies. "I've seen countless clients make the same protein mistakes that sabotage their fat loss results," Michelle explains. Discover these common pitfalls and learn how to avoid them to finally achieve the results you deserve.

1. Overlooking Total Calorie Intake

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

When people start tracking macros, they often become laser-focused on protein intake while neglecting their overall calories. "As important as protein is, if you're consistently eating in a calorie surplus, even just a few days per week, you'll still store body fat and see limited fat loss results," Michelle warns in her post.

The Fix: Prioritize protein but track your total calorie intake as well. Even "healthy" protein shakes with multiple ingredients like fruits, seeds, yogurt, and milk can quickly become 500-calorie bombs that derail your deficit.

2. Relying Too Heavily on Supplements

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

It's easy to reach for protein powders and bars when you're busy, but this approach has drawbacks. "Many people overuse supplements to hit their daily protein goal without focusing on whole foods that provide additional nutrients and greater satiety," Michelle points out.

The Fix: Limit yourself to 1-2 scoops of protein powder or supplements daily, getting the rest from whole food sources like chicken, fish, tofu, salmon, and Greek yogurt. "Meal prep is your best friend here," Michelle suggests. "I cook protein in batches at the beginning of the week so it's ready to add to quick meals instead of reaching for another shake."

3. Ignoring Protein Timing

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Trying to consume all your protein in just one or two meals is a common mistake. "I often see people eat minimal protein at breakfast and lunch, then realize they need to consume 90 grams at dinner to meet their daily goal—which usually results in failure," Michelle says.

The Fix: Spread your protein intake throughout the day. For example, if your daily goal is 120 grams, aim for 30 grams at each main meal and divide the rest between snacks. This approach supports muscle protein synthesis, keeps you feeling full, and reduces cravings between meals.

4. Neglecting Variety in Protein Sources

Michelle Roots Fitness & Nutrition CoachCopyright Michelle Roots/YouTube

Relying on just chicken, eggs, and protein powder creates two problems: nutrient imbalances and boredom. "It's going to feel more like a diet, and you're going to fall off track because it's not realistic long-term," Michelle explains.

The Fix: Rotate between different protein sources including lean ground beef, turkey, chicken, fish, and plant-based options like lentils and edamame. Don't hesitate to combine protein sources in a single meal—add beans to your chicken salad or edamame to your stir-fry to boost the protein content while adding fiber and nutrients.

5. Not Balancing All Macros

Copyright Michelle Roots/YouTube

Focusing exclusively on protein while neglecting carbs and fats leads to low energy, poor recovery, and fewer nutrients overall. "If you're strictly focused on protein, you're often missing fruits, vegetables, and whole grains, which affects your digestion and satiety," Michelle cautions.

The Fix: Calculate appropriate amounts of all three macronutrients based on your goals. Pair your protein with quinoa, whole grains, fruits, vegetables, and healthy fats like avocado. "This balanced approach will improve your energy levels, workout performance, recovery, and digestion," Michelle recommends.

Implement these fixes to your high-protein diet, and you'll be well on your way to breaking through plateaus and achieving the fat loss results you've been working toward.

Fitness & Workouts

8 Fat Loss Mistakes to Avoid

Cori Lefkowith Redefining Strength
Stop Making These 5 Protein Mistakes That Sabotage Your Body, Says Nutritionist
Copyright Redefining Strength/YouTube
Christopher Roback
By Christopher RobackMar 31, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We've all fallen into the trap of seeking the "perfect" diet or exercise plan, only to find ourselves frustrated when results don't materialize. Cori Lefkowith, founder of Redefining Strength and fitness expert with over 800,000 YouTube subscribers, has been there too. Through years of experience, she's identified key mistakes that held back her progress and that of countless clients. "The real secret to results is to be Goldilocks and look for that thing that's just right," says Cori. Her insights could save you months of wasted effort on your fitness journey - read on to discover the weight loss mistakes she wishes she'd avoided sooner.

1. Fighting Cravings Too Hard

One of the biggest mistakes is constantly battling against food cravings. "Sometimes it's better to give in to cravings than fight them," Cori explains in her post. When we deplete our self-control by constantly restricting, we often end up overeating later. "Sometimes indulging is what we need to stay consistent, find that lifestyle balance and stay on track longer," she adds.

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

2. Avoiding "Unhealthy" Substitutes

Demonizing diet drinks and other substitute products can actually work against you. Cori advises, "Drink your diet drink. Fake sweeteners have become super demonized and while the data really doesn't support that demonization." She believes that "having that diet soda may actually help you stay more consistent and be healthier overall" by satisfying cravings without derailing your entire plan.

3. Cutting Out Restaurant Meals

Trying to be perfect by avoiding restaurants altogether is unsustainable. "Often when we start a new diet, we avoid going out because it isn't as easy to stay on track. But this can also backfire and make us feel like we're that person always on a diet," Cori points out. Instead, she recommends planning meals out and working them into your routine for better long-term adherence.

4. Expecting Fast Results Without Sacrifice

Many people want quick transformations without the necessary commitment. "If you want fast results, you better be ready to sacrifice," Cori states bluntly. "The faster we want results, the more we have to be really dedicated and perfect in those changes, especially to start." Understanding this reality from the beginning helps set proper expectations.

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

5. Not Recognizing Your Starting Point

Not acknowledging how long you've struggled affects your journey. "The longer you've struggled, the longer your struggle," Cori admits. Someone who just gained weight recently will see faster results than someone who's carried extra weight for years. "The longer you've had the weight on, the less you're familiar with what you need to do, the harder it will be to really get the ball rolling," she explains.

6. Getting Caught in the Guilt Cycle

Feeling guilty about imperfections can be more damaging than the slip-ups themselves. "Stop feeling guilty," Cori emphasizes. "We're human. We're never going to be perfect." This guilt often leads to days of poor choices, whereas accepting occasional mishaps allows you to move forward more effectively. "It's the guilt that changes our habits and mindsets for days after that actually adds up," she notes.

7. Making Workouts Longer Instead of Better

Many people mistakenly focus on workout duration rather than quality. "Stop just exercising for longer. Focus on making your workouts longer is a waste of time, period," Cori asserts. Excessive exercise can trigger hormonal issues and metabolic adaptations that actually hinder weight loss. Using your limited training time wisely is far more effective.

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

8. Turning Strength Workouts Into Cardio Sessions

Avoiding proper rest during strength training is counterproductive. "Don't turn your strength workouts into just cardio," warns Cori. "Too often we seek to just feel work from our workouts. To be tired and burn a ton of calories." This approach can prevent muscle building and actually make you look less toned. "When you do strength work, don't fear rest. Don't feel like you have to be destroyed or out of breath every single workout," she advises.

9. Seeking Perfection Over Consistency

Striving for the perfect plan often leads to failure. Cori believes finding your personal balance is critical: "We need to find that combination of what's right and what we can do consistently. That sweet spot is where the magic happens." Creating a sustainable approach based on your individual needs leads to better long-term results than following someone else's "perfect" program.

10. Making Too Many Changes At Once

Attempting to overhaul your entire lifestyle immediately sets you up for burnout. "Results really come from 1% improvements and meeting ourselves where we're at," Cori concludes. Small, manageable changes that you can maintain consistently will always outperform dramatic but unsustainable transformations. Focus on gradual progress rather than overnight perfection. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 High-Protein Foods for Weight Loss That Aren’t Chicken or Protein Shakes

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Christopher Roback
By Christopher RobackApr 23, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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.Shutterstock

With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost Over 100 Pounds with These Low Carb Costco Meals

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Leah Suzanne
By Leah SuzanneApr 23, 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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

Instacart

Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

Instacart

Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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