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

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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.

The 7 Worst Breakfast Habits For Weight Loss

These common morning mistakes could be sabotaging your progress without you knowing.

Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Nutrition & Diet

Breakfast is often called the most important meal of the day, and for good reason—it sets the tone for your energy levels and eating habits. But some breakfast habits may be working against your weight loss goals by causing energy crashes, hunger pangs, and overeating later in the day. Identifying and fixing these habits can help you make better choices and stay on track. Here are seven breakfast mistakes to avoid and how to replace them with healthier habits.

Skipping Breakfast

Healthy,Breakfast,Or,Brunch,Table,Scene,On,A,White,WoodShutterstock

Skipping breakfast might seem like an easy way to cut calories, but it often leads to intense hunger later, causing overeating at lunch or snack time. Start your day with a high-protein, high-fiber meal like eggs with whole-grain toast or a smoothie with spinach and Greek yogurt to keep your hunger in check.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Eating Sugary Cereals

Set,Of,Different,Tasty,Breakfast,Cereals,On,Colorful,Background,,TopShutterstock

Sugary cereals may be convenient, but they’re loaded with refined carbs that cause blood sugar spikes and crashes. This leads to hunger and fatigue shortly after eating. Swap sugary cereals for oatmeal topped with fresh fruit and nuts for sustained energy.

Drinking Only Coffee

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Relying on just coffee for breakfast skips essential nutrients your body needs to function. While coffee can provide a temporary energy boost, you’ll feel sluggish soon after. Pair your coffee with a protein-rich food like eggs or a slice of avocado toast to balance your meal.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Overloading on Juice

Fresh,Orange,Juice,In,The,Glass,JarShutterstock

Fruit juice is often perceived as healthy, but it’s high in sugar and low in fiber. Drinking juice alone can cause a sugar spike, followed by a crash. Replace juice with whole fruit to retain the fiber and reduce sugar intake, or enjoy water infused with citrus for a refreshing alternative.

Choosing Low-Fat Options

Low,Fat,Wholemeal,Muffins,With,Raspberry,And,AlmondShutterstock

Low-fat breakfast items like muffins or flavored yogurts often contain added sugars to make up for the lack of fat, which can lead to increased cravings. Instead, choose whole-fat options like plain Greek yogurt or eggs, which help you stay full and satisfied.

Skipping Protein

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock

A breakfast that’s mostly carbs, like toast or pancakes, digests quickly and leaves you hungry. Add foods rich in protein like eggs, turkey bacon, or cottage cheese to keep you full longer and support muscle maintenance.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Eating on the Go

Caucasian,Girl,With,Brown,Long,Hair,Sitting,On,Stairs,InShutterstock

Grabbing breakfast on the run often leads to poor food choices, like pastries or sugary granola bars. Plan ahead by prepping portable, nutrient-dense options like overnight oats or hard-boiled eggs to ensure you start your day on the right foot. 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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Nutrition & Diet

The 7 Worst Breakfast Habits For Weight Loss

Food,,Eating,Breakfast,And,Man,With,Newspaper,To,Relax,In
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Christopher Roback
By Christopher RobackNov 30, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Breakfast is often called the most important meal of the day, and for good reason—it sets the tone for your energy levels and eating habits. But some breakfast habits may be working against your weight loss goals by causing energy crashes, hunger pangs, and overeating later in the day. Identifying and fixing these habits can help you make better choices and stay on track. Here are seven breakfast mistakes to avoid and how to replace them with healthier habits.

Skipping Breakfast

Healthy,Breakfast,Or,Brunch,Table,Scene,On,A,White,WoodShutterstock

Skipping breakfast might seem like an easy way to cut calories, but it often leads to intense hunger later, causing overeating at lunch or snack time. Start your day with a high-protein, high-fiber meal like eggs with whole-grain toast or a smoothie with spinach and Greek yogurt to keep your hunger in check.

RELATED: This Man Lost 100 Pounds With 10 Realistic Changes Anyone Can Make

Eating Sugary Cereals

Set,Of,Different,Tasty,Breakfast,Cereals,On,Colorful,Background,,TopShutterstock

Sugary cereals may be convenient, but they’re loaded with refined carbs that cause blood sugar spikes and crashes. This leads to hunger and fatigue shortly after eating. Swap sugary cereals for oatmeal topped with fresh fruit and nuts for sustained energy.

Drinking Only Coffee

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Relying on just coffee for breakfast skips essential nutrients your body needs to function. While coffee can provide a temporary energy boost, you’ll feel sluggish soon after. Pair your coffee with a protein-rich food like eggs or a slice of avocado toast to balance your meal.

RELATED: The Top 20 Foods For Ultimate Weight Loss

Overloading on Juice

Fresh,Orange,Juice,In,The,Glass,JarShutterstock

Fruit juice is often perceived as healthy, but it’s high in sugar and low in fiber. Drinking juice alone can cause a sugar spike, followed by a crash. Replace juice with whole fruit to retain the fiber and reduce sugar intake, or enjoy water infused with citrus for a refreshing alternative.

Choosing Low-Fat Options

Low,Fat,Wholemeal,Muffins,With,Raspberry,And,AlmondShutterstock

Low-fat breakfast items like muffins or flavored yogurts often contain added sugars to make up for the lack of fat, which can lead to increased cravings. Instead, choose whole-fat options like plain Greek yogurt or eggs, which help you stay full and satisfied.

Skipping Protein

The,Homemade,Classic,American,Pancakes,With,Blueberries,,Raspberries,And,Strawberries.Shutterstock

A breakfast that’s mostly carbs, like toast or pancakes, digests quickly and leaves you hungry. Add foods rich in protein like eggs, turkey bacon, or cottage cheese to keep you full longer and support muscle maintenance.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Eating on the Go

Caucasian,Girl,With,Brown,Long,Hair,Sitting,On,Stairs,InShutterstock

Grabbing breakfast on the run often leads to poor food choices, like pastries or sugary granola bars. Plan ahead by prepping portable, nutrient-dense options like overnight oats or hard-boiled eggs to ensure you start your day on the right foot. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Worst Weight Loss Mistakes Experts Say You Could Make

Leah Groth
By Leah GrothJun 02, 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 Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.

1. Going Overboard with Calorie Counting

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While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

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Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

Young woman label on pasta package while shopping food in supermarket.Shutterstock

Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

Young woman putting goods on counter in supermarketShutterstock

Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

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Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

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One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get Thin Fast” Scams

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Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Nutrition & Diet

20 Habits Blocking You From Losing Weight

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Ferozan Mast
By Ferozan MastJul 18, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Is weight loss just not happening, even if you’re seemingly doing everything right? “The reason for gaining weight isn't always a mystery,” says Harvard Health. “For example, you might know you've been eating more and exercising less, a potent combo that often results in extra pounds. But sometimes the cause isn't quite so obvious. And you might not be aware of many of the other factors that can contribute to weight gain.” Here are 20 habits that could be derailing your weight loss.

Poor Sleep

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Not getting at least seven hours of sleep can derail your weight loss efforts. “Research shows inadequate sleep can lead to weight gain,” says Harvard Health. “Most people need about eight hours of sleep a night, but there's a lot of variability — some people need more, some less. You can tell if you're getting enough sleep if you wake up feeling refreshed and ready to go rather than groggy and grouchy.”

Unaware of Calories

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

You have to burn off more calories than you’re taking in for weight loss to happen. “Carbohydrates, fats, and proteins are the types of nutrients that have calories and are the main energy sources for your body,” says the Mayo Clinic. “No matter where they come from, the calories you eat are either converted to physical energy or stored within your body as fat.”

Too Much Stress

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Stress can undermine your weight loss efforts. “Chronic and uncontrollable stress can undermine your efforts to eat healthy, exercise, sleep, and develop healthy habits,” says USCG. “And unhealthy weight-loss patterns usually intensify the stress.”

Sedentary Lifestyle

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Sitting all day is linked to excess fat, especially around the abdomen. “Exercise can help reduce your waist circumference,” says Harvard Health. “Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.”

Too Much Alcohol

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Drinking too much alcohol can disrupt fat-burning and prevent weight loss from happening. “The best way to control calories from drinking is to limit how much you drink,” says Mount Sinai. “Before you go out, set a limit for yourself and stick with it. It is OK to turn down a drink you do not want or refuse a top-off on your wine glass. You can skip drinking altogether and volunteer to be the designated driver.”

Eating Late At Night

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

Snacking late at night is not good for your health or your waistline. “Eating later can promote a negative profile of weight, energy, and hormone markers—such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions,” Namni Goel, PhD, tells Penn Medicine News.

Not Enough Protein

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

Eating enough protein is important for weight loss. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Too Much Sugar

Photo of a nutrition facts label. High amount sugar in foodShutterstock

Too much added sugar (for example, in ultra-processed foods) can derail weight loss. “Added sugars go by a lot of different names like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose, and turbinado sugar,” says the Office of Disease Prevention and Health Promotion.

Too Much Junk Food

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Junk food is bad for your health but is especially toxic when it comes to weight loss. Not only does fast food tend to be very high in calories, it also is low in nutritional benefits and packed with sodium, trans fats, and additives.

Over Exercising

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Over-exercising can backfire when it comes to weight loss. How? Spiking cortisol encourages weight gain. Sometimes, less is more.

Yo-Yo Dieting

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Jumping on the next fad diet bandwagon only to jump on something else a week later is counterproductive for weight loss. Stick to a diet you can enjoy long-term, like the Mediterranean diet.

Eating On the Go

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Eating while distracted can cause weight gain in different ways. If you’re eating in front of a screen or while commuting, it’s harder to listen to your fullness/hunger cues. Try to sit down and focus on your food, even if it’s just a snack.

Too Much Processed Foods

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Processed foods, even if they are vegan, organic, grass-fed, or anything else “healthy,” are bad for your health and your weight. Ultra-processed foods are usually packed with unhealthy ingredients and preservatives. Stick to whole foods and minimally-processed foods as much as possible.

RELATED:20 Signs That Your Workout Routine Is Actually Burning Fat

Skipping Meals

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Unless you are consciously intermittent fasting, skipping meals is not a good idea. “Many people skip breakfast because they're too rushed or they aren't hungry,” says Harvard Health. “Try getting up 15 minutes earlier (which means going to bed earlier so you don't sacrifice sleep time) to make time for breakfast and practice putting down your utensil or sipping water, coffee, or tea between bites.”

Eating Out

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Cooking at home gives you full control over how much you eat and what exactly is in your food. By prepping all your meals and snacks, you don’t have to rely on unhealthy choices outside. Cooking at home most of the time means you avoid the risk of consuming unhealthy ingredients.

Not Hydrating

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Water is important for weight loss. By drinking plenty of water, you may feel less hungry, plus water has no calories. Get used to drinking lots of water and avoiding sugary sodas and other calorific drinks.

RELATED: Top 9 Vitamin Deficiencies and How to Spot Them

Drinking Your Calories

Young woman looking at a glass of soft drink soda with ice in her hand.Shutterstock/Kmpzzz

Speaking of drinking your calories… try not to do it. Consume your food whole to get all the benefits of fiber, which would be lost with juicing. Avoid sodas, even ones with artificial sweeteners, as studies show they contribute to weight gain.

Unrealistic Goals

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Trying to do too much too fast can backfire. “Perhaps you'd like to be the same size you were in high school or when you got married, but that would mean dropping more than 50 pounds. Don't go there — not yet, at least,” says Harvard Health. “Set a more realistic goal of losing 5% to 10% of your weight, and give yourself plenty of time and some flexibility to reach that goal, keeping in mind that most people take at least six months to achieve that degree of weight loss.”

Fear Of Bulking Up

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Do you avoid lifting weights because you’re afraid to get too much muscle? It’s almost impossible to do that by accident, and lifting weights encourages fat-burning even when you’re not working out. Don’t be afraid of weights!

RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat

Getting Bored

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Find a weight loss routine that keeps you interested. “Try a new form of exercise. Swim laps at a local pool; go dancing; play Frisbee,” says Harvard Health. “Finding a form of exercise that you really enjoy will make it easier to stick to an exercise routine — and incorporating new types of exercise can keep you challenged and less likely to become bored.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Things You Should Never Do on a Diet

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Ferozan Mast
By Ferozan MastJun 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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’ve decided it’s time to lose weight, get healthy or both, how you approach your diet can lead to success or frustration. "You control your own success," therapeutic dietitian Lena Beal, MS, RDN, LD, tells Piedmont Healthcare. "Adopting healthier behaviors today will help delay, deter, and reduce your risk of diseases like stroke, heart disease, and diabetes. It's never too late to make a difference." Here are seven things you should never do on a diet, according to experts.

Eating Too Little

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Not eating enough food can backfire and slow down your weight loss, experts warn. “Not eating enough can make it harder to lose weight,” Beal says. “If you’re not taking in enough to meet your daily requirements, your metabolism may slow down as your body goes into conservation mode.”

Being Too Restrictive

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Eliminating entire food groups may make it difficult, if not impossible, to sustain your diet over the long term. "Being restrictive is not sustainable. You have to think about looking at this for the long haul," registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, tells Harvard Health. "Make it balanced so you don't feel deprived.”

Doing Too Much Too Fast

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

Crash dieting is completely unsustainable and can harm your health. "If you're not going to [follow a diet] for the rest of your life, don't do it at all,” Beal says. "If you want to lose weight, focus on losing two pounds a week at most. Start by knowing what you are putting in your mouth and the effects it may have on your body."

RELATED: 10-Minute Workouts to Melt Abdominal Fat in 60 Days

Ignoring Calories

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It’s helpful to know exactly how much you eat and when you eat to make weight loss easier. "Research shows that people who track their food intake if they're trying to lose weight or monitor sodium in their diet, are more successful," McManus says. "It makes you aware on a regular basis of what you're putting in your mouth and how much you're eating… Maybe you'll see you're overeating at night because you're overly hungry.”

Drink Your Calories

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Eat your calories; don’t drink them. “One reason liquid calories sabotage weight loss is all in the name: calories,” primary care physician Susan Besser, MD, tells NBC News. “Persons who use liquids instead of food in a diet often think they are making healthy choices or lower calorie choices. But that isn’t necessarily so.”

Keep Unhealthy Foods Around

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Support your weight loss efforts by removing unhealthy foods from your home. “The best thing to do is surround yourself with healthy food," McManus says. "That's what you'll eat when you find yourself looking for a snack. But if you buy a half gallon of ice cream, eventually it will go into your stomach."

RELATED: 10 Foods to Avoid That Cause Inflammation

Be Sedentary

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Being active is important not just for weight loss but for overall health and happiness. “Physical activity is important if you are trying to lose weight or maintain a healthy weight,” says the CDC.

“More physical activity increases the number of calories your body uses for energy. Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The 6 Things You Should Never Eat for Breakfast

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​Don’t Skip Breakfast
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Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Breakfast is often considered the most important meal of the day, as it can fuel you with all the protein, nutrients, and energy you need for the hours ahead. However, eating the wrong breakfast may do more harm than good. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 6 things you should never eat for breakfast, and you might be surprised by what is on her list.

1. Sugary Cereals

Colorful,Sugary,Cereals,Falling,Into,A,White,Bowl,And,MilkShutterstock

The first item you should skip? Sugary cereals. “They might be convenient and taste great, but they’re often loaded with added sugars and refined carbs, leading to a blood sugar spike and crash shortly after,” Collingwood says.

2. Pastries

Set of bakery pastries on wooden table​Don’t Eat High-Sugar FoodsShutterstock

Another grab-and-go item you should skip? Pastries, including donuts, croissants, and muffins.”These are basically desserts disguised as breakfast,” Collingwood claims. “High in sugar and fat, low in protein and fiber — not ideal for starting your day.”

3. Flavored Yogurt with Add-Ins

Strawberry Yogurt​5. Flavored YogurtsShutterstock

While yogurt is often healthy, if it tastes like dessert, you may want to reconsider. “Sounds healthy, right? But many flavored yogurts are packed with sugar (sometimes more than a candy bar) and artificial flavors. Go for plain Greek yogurt and add your own fruit or nuts,” Collingwood suggests.

4. White Bread Toast with Butter or Jam

smooth peanut butter and jam bread toast, american traditional sandwichShutterstock

You can eat toast in the morning, but make sure it is healthy. “White bread offers very little nutrition — it’s quickly digested, leaving you hungry again soon. Combine that with sugary jam or just butter, and there’s not much staying power,” says Collingwood.

5. Breakfast Meats

Czech sausages​Best: Chicken SausageShutterstock

Breakfast meats, like bacon and sausage, aren’t the best choices. “Delicious, but processed meats are high in saturated fats, sodium, and preservatives. They can be part of a balanced meal occasionally, but not ideal as a daily breakfast staple,” says Collingwood.

6. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

You might have grown up drinking a glass of fruit juice in the morning, but Collingwood doesn’t advise carrying that habit on. “It might seem like a healthy choice, but most juices are high in sugar and lack the fiber of whole fruit. Drinking juice causes a rapid sugar spike — better to eat the actual fruit,” she suggests. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

These 5 High-Protein Meals Will Help You Drop Body Fat

Melissa McCord fitmission.nutrition
I'm a Nutrition Coach and These 6 High-Protein Bowls Under 400 Calories Help Burn Fat
Copyright fitmission.nutrition/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to drop body fat while eating delicious meals? One expert claims to have the perfect menu. Melissa McCord is a weight loss and macro nutrition coach who helps women over 35 get their best bodies ever with sustainable health habits. In a recent social media post, she reveals a few of the go-to meals that help her slim down fast. “5 high protein meals I eat on repeat when I want to drop body fat,” she says. “These meals are packed w/ at least 35g of protein as well as complex carbs & some healthy fats to keep you full, satisfied & in a calorie deficit for fat loss! “This day is less than 1400 cals WITH 140 grams of protein!”

Breakfast: PB Banana Protein Oatmeal

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.​Best: Vegan Protein Superfood ShakeShutterstock
  • 1/2 cup oats (40g)
  • 1 scoop whey protein (30g)
  • 1 tbsp powdered peanut butter (6g)
  • ½ cup unsweetened almond milk (120ml)
  • Top with:
  • ½ medium banana (50g)

Macros: 350 Cals | 35 Protein | 40 Carbs | 6 Fat.

Lunch: Chicken Bacon Ranch Power Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock
  • 5 oz grilled chicken breast (140g)
  • 1/4 cup cooked quinoa (35g)
  • 1.5 cups steamed broccoli (110g)
  • 1 slice Turkey bacon (chopped)
  • 2 tbsp Greek yogurt ranch (30g)

Macros: 335 Cals | 40 Protein | 21 Carbs | 10 Fat.

Dinner: Turkey & Rice Stir-Fry

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock
  • 4oz extra-lean ground turkey (112g)
  • 1/2 cup cauliflower rice (80g) + 1/4 cup jasmine rice (45g)
  • 1 tsp sesame oil (5ml)
  • 1-2 tbsp soy sauce (15-30mls)
  • Top with:
  • 1 tbsp (drizzle) light Yum Yum sauce (15g)

Macros: 340 Cals | 38 Protein | 20 Carbs | 12 Fat.

Snack 1: Yogurt with Berries

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock
  • 1/2 cup Greek yogurt (120g)
  • 1/2 cup mixed berries (70g)

Macros: 120 Cals | 15 Protein | 12 Carbs | 1 Fat

Snack 2: Apple, Nuts, and Cheese

Pistachio nuts with an apple and string cheeseShutterstock
  • 1 Small apple (160g)
  • 1 pack of 100-calorie coco-dusted almonds
  • 1 light string cheese (24g)

Macros: 250 Cals | 12 Protein | 26 Carbs | 11 Fat

Total for the Day

Raw chicken breast on tray on white background, scales, weigh, weight, kitchen​Protein-Rich Foods to Include DailyShutterstock

“You can adjust portions based on your needs! More oz of meat will be even more protein!” says Melissa. Total DAILY Macros: 1395 Calories | Protein 140 | 120 Carbs | 40 Fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Midlife Coach Shares How She Lost 30 Pounds by Ditching Old Diet Advice

Petra Genco
Copyright petragenco/Instagram
Christopher Roback
By Christopher RobackMay 03, 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

Most women in their 50s know the frustration of watching the scale creep up despite their best efforts. Petra Genco certainly did. As a transformative fitness trainer and weight loss coach with over 700,000 YouTube subscribers, Petra spent years battling stubborn weight gain before discovering the approach that helped her lose 30 pounds in her 50s. "I'd spent years following mainstream fitness advice. Eat less, move more, burn more calories than you consume," Petra shares. Her expertise now helps women in their 40s, 50s, and 60s reclaim their health and confidence after struggling with menopausal weight changes. Read on to discover the proven strategies that could transform your midlife weight loss journey, too.

Your Body Has Changed

The traditional weight loss methods that worked in your younger years simply don't apply anymore. "The real reason it feels impossible to lose weight is that your body has changed. The old tactics just don't work anymore," Petra explains in her recent post. Beginning in your mid-30s, your body starts perimenopause, which can last for years before menopause actually begins. During this transition, hormones like estrogen, insulin, and cortisol fluctuate significantly, causing your metabolism to slow down and your body to store more fat, especially around your midsection.

Hormones Are the Hidden Culprit

Your hormonal shifts create a perfect storm for weight gain that calorie-cutting alone can't fix. "Hormones like estrogen, insulin and cortisol all start fluctuating, causing your metabolism to slow down," says Petra. Even when you eat less, your body stubbornly holds onto weight because it's functioning differently than before. These hormonal changes don't just affect your weight—they impact your energy levels, hunger signals, and even where your body stores fat, making the traditional "eat less, exercise more" approach increasingly ineffective.

Restriction Leads to Binging

Severely limiting calories often backfires in midlife. "I'd tell myself I was being good all day, eating almost nothing, snacking here and there to get by. Then dinner would roll around and I'd eat a huge carb-heavy meal because my body was so deprived," Petra admits. This restrictive cycle triggers intense cravings and energy crashes, often leading to weekend binges followed by renewed promises to be stricter the next week. The guilt and frustration of this pattern can continue for years without producing results, leaving you exhausted and demoralized.

Focus on Supporting Your Metabolism

The key shift is nourishing your body rather than depriving it. "Instead of focusing on just eating less, I started focusing on eating to support my metabolism," Petra reveals. As we age, we naturally lose muscle mass (sarcopenia), which directly affects our metabolic rate. When younger, cutting calories might work because muscle mass is higher, but during menopause, you're already losing muscle yearly. Simply eating less further slows your metabolism, making weight loss nearly impossible without addressing the underlying metabolic changes.

Prioritize Protein With Every Meal

Structured, protein-rich meals can transform your weight loss results. "I stopped starving myself and started fueling my body with real nutrient-dense meals," says Petra. Rather than grazing on snacks throughout the day and having one large dinner, she switched to three balanced meals daily. Protein became her non-negotiable at every meal because it's essential for maintaining and building muscle, which keeps metabolism strong. This approach not only supports weight loss but also eliminates the constant battle with food cravings that plague many women in midlife.

Less Exercise, More Results

Counterintuitively, excessive exercise can sabotage your weight loss efforts after 50. "When we over-train, especially in menopause, it raises our cortisol, the stress hormone, and high cortisol makes our body hold onto fat," Petra explains. Instead of exhausting yourself with lengthy cardio sessions or intense daily workouts, focus on 20-30 minutes of weight training 3-4 times weekly. This targeted approach preserves muscle mass and maintains metabolic health without triggering the stress response that promotes fat storage.

Movement Throughout Your Day Matters More

Daily activity levels have a greater impact than structured workouts alone. "I realized that I didn't need more exercise. I needed more daily movement," says Petra. Think about how active you were when younger—walking everywhere, chasing after kids, constantly on the move. Now, many women spend hours sitting at desks, watching TV, or on devices. Making walking a daily non-negotiable becomes a game-changer for sustainable weight loss. It's low-impact, accessible, and surprisingly effective at boosting your daily calorie burn without adding stress to your system.

Manage Stress to Unlock Weight Loss

The often-overlooked stress factor plays a crucial role in midlife weight management. "Stress is one of the biggest, yet most overlooked factors that make weight loss harder, especially in midlife," Petra notes. Women typically juggle numerous responsibilities—family, work, household management—while also feeling pressure to fix their changing bodies. This chronic stress elevates cortisol, pushing the body into survival mode where it stores more fat, particularly around the abdomen, and intensifies cravings while depleting energy.

Stop Fighting Your Body

Approaching weight loss as warfare against your body creates counterproductive stress. "Weight loss should not stress you out. Once I stopped treating weight loss like a battle, and instead focused on simply living a healthier lifestyle, everything changed," Petra shares. Letting go of calorie obsession and exhausting workout regimens allows you to make sustainable changes that work with your body rather than against it. When you enjoy the process and prioritize feeling good, weight loss happens more naturally as a side effect of improved overall health.

Simple Habits Create Powerful Changes

Small, consistent actions yield better results than drastic measures. "I focused on eating balanced meals that kept me full and satisfied, rather than starving myself. I started moving my body in ways that I enjoyed," says Petra. Other simple yet effective habits include spending more time outdoors, prioritizing quality sleep, limiting screen time before bed, taking magnesium supplements to promote relaxation, and keeping your bedroom cool at night. These seemingly minor adjustments can significantly reduce stress levels, which often leads to natural weight loss.

A Sustainable Approach Brings Lasting Success

The most effective weight loss strategy embraces consistency over perfection. "The more I focused on feeling good, the more the pounds melted away," Petra explains. By working with your changing body instead of fighting against it, you create lasting results without the mental and physical strain of traditional dieting. This mindset shift transforms weight loss from a frustrating battle into an empowering journey of health improvement, ultimately resulting in not just weight loss but increased energy, better sleep, reduced pain, and renewed confidence. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Stop Eating These 12 “Healthy” Foods and Lose 25 Pounds

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 eating lots of healthy food, but can’t seem to lose weight? Many foods you think are healthy, and even grew up eating, actually aren’t. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. She recently revealed to us the 12 “healthy” foods that keep people from losing weight, because they aren’t good for you. Here they are:

Granola & Granola Bars

Bowl,Of,Homemade,Granola,With,Yogurt,And,Fresh,Berries,On​Yogurt & Berry Bowl with GranolaShutterstock

We grew up believing that granola was a health food. However, it isn’t. “Often loaded with added sugars and oils,” says Collingwood. “Some bars are basically candy in disguise. Granola is like crumbled cookies!”

Flavored Yogurt

Composition with plastic cups with yogurt on grey table

Shutterstock

You will hear many health experts recommend Greek yogurt for weight loss. However, this doesn’t include flavored types. “Even low-fat versions can have a ton of added sugar. Plain Greek yogurt is usually a better option,” says Collingwood.

Veggie Chips

Healthy Homemade Vegetable Chips on a Cutting Board

Shutterstock

Veggie chips are just ground-up veggies in chip form, right? Nope. “These are usually made from potato starch with a sprinkle of vegetable powder—not much better than regular chips,” says Collingwood.

Smoothies

Healthy, diet and fruits while preparing a smoothie or shake in a blender at home. Making a fresh homemade organic drink with strawberries to cleanse and provide energy for vitality and healthShutterstock

Smoothies are good for you, right? Stay away from store-bought options, says Collingwood. “They seem healthy, but many are packed with fruit juice, sugar, and even ice cream. Homemade smoothies with whole fruit and protein powder are better,” she says.n

Deli Salads

Caesar Salad​Caesar SaladInstacart

While making your salad is a great, healthy meal idea, stay away from fast food and deli salads. “Watch the dressings, cheese, and croutons—some can be over 1,000 calories and full of saturated fat,” Collingwood.

“Multigrain” Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,Bread​ 4. Wholegrain BreadShutterstock

Multigrain bread often isn’t, Collingwood notes. “Sounds good, but unless it’s 100% whole grain, it might just be white bread with food coloring and a few seeds.”

Dried Fruit

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,​ 10. Dried Fruits and Beef JerkyShutterstock

Dried fruit is tempting and seems harmless. However, Collingwood maintains that a lot of options – even those sold at Trader Joe’s and other health food stores – are “super dense” in natural and added sugar. “It’s easy to overeat and spike your blood sugar,” she says.

Coconut Oil

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

Coconut oil was all the rage a few years back, but it’s not going to help you lose weight. “Touted as healthy, but it's still high in saturated fat and very calorie-dense,” Collingwood says.

Fruit Juices

Fresh,Orange,Juice,In,The,Glass,Jar​7. Fruit JuicesShutterstock

“Even 100% juice lacks fiber and is basically concentrated sugar. Whole fruits are better,” says Collingwood.

Frozen Yogurt

Closeup of woman's hands holding cup with organic frozen yogurt Ice cream served in a plastic takeaway, Healthy eating concept.

Shutterstock

Frozen yogurt isn’t a free pass because it’s yogurt. “Often lower in fat than ice cream, but sugar can be really high, and therefore calories as well,” says Collingwood.

Wraps & Flatbreads

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

If you always opt for wraps and flatbreads instead of sandwiches, thinking they are healthier options, you might be mistaken. “People assume they’re healthier than sandwiches, but most wraps have more calories than two slices of bread,” Collingwood says.

Trail Mix

Colorful trail mix in a white bowlShutterstock

Another snack we grew up thinking was healthy? Trail mix. “Can be healthy… until you add chocolate, sugary dried fruit, and salty nuts,” says Collingwood. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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