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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 6 Worst Foods to Eat at Night if You Want to Lose Weight

Avoid these foods before bed to curb cravings, improve sleep, and support weight loss.

Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,Waist
Shutterstock
Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Healthy Body

Losing weight isn’t just about what you eat—it’s also about when you eat. The foods you choose at night can make or break your weight-loss goals. Late-night snacks often disrupt sleep, spike blood sugar, and lead to unnecessary calorie consumption. If you want to wake up feeling refreshed and on track with your diet, avoiding these six foods before bed can make all the difference. By steering clear of these options, you’ll promote better digestion, reduce belly fat, and set yourself up for success.

Sugary Desserts

Various,Colorful,Candies,,Lollipops,,And,Macaroons.,Flat,Lay,Over,StoneShutterstock

Desserts like cakes, cookies, and ice cream might satisfy a late-night sweet tooth, but they’re a poor choice if you’re trying to lose weight. High in sugar and fat, these treats cause a spike in blood sugar followed by a crash that can disrupt sleep. Additionally, the empty calories provide no real nutrition, leaving you feeling sluggish the next morning. Swap sugary desserts for a handful of fresh berries or a piece of dark chocolate if you need a sweet treat that won’t derail your progress.

Fried Foods

Fast,Food,Products,:,Onion,Rings,,French,Fries,And,FriedShutterstock

Fried foods like french fries, chicken wings, and onion rings are heavy, calorie-dense, and hard for your body to digest. Eating fried foods at night forces your digestive system to work overtime, which can lead to discomfort and disrupted sleep. Plus, the high fat content contributes to weight gain, especially when consumed close to bedtime. Opt for baked or roasted alternatives if you’re craving something savory but want to stay on track.

Pizza

Tasty,Pizza,With,Dry,Smoked,Sausages,,Olives,,Pepper,And,ParsleyShutterstock

Pizza might be a favorite comfort food, but it’s one of the worst options to eat before bed. Loaded with refined carbs, greasy cheese, and fatty toppings, pizza takes a long time to digest and can lead to indigestion or acid reflux. The high calorie count also makes it easy to exceed your daily limit, especially if you’re not burning calories while sleeping. Instead, try a whole-grain flatbread topped with vegetables and a sprinkle of low-fat cheese to satisfy your craving without sabotaging your goals.

RELATED: 11 Weight Loss Mistakes 90% of People Make Without Knowing

Sugary Cereals

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

Sugary cereals are often marketed as a healthy snack, but they’re anything but when eaten at night. Packed with refined sugars and low in fiber, these cereals cause blood sugar spikes and crashes that can lead to disrupted sleep and increased hunger the next day. Swap them out for a small bowl of unsweetened Greek yogurt topped with chia seeds or a sprinkle of cinnamon for a more balanced nighttime snack.

Alcoholic Beverages

Cocktails,Assortment,Served,On,Dark,Background.,Classic,Drink,Menu,Concept.Shutterstock

A glass of wine or a cocktail might seem like a relaxing way to end the day, but alcohol is a major culprit in sabotaging weight loss. Alcohol disrupts sleep patterns, dehydrates the body, and slows down metabolism, making it harder to burn fat. It’s also high in empty calories, which can add up quickly. If you want a nighttime drink, choose herbal tea or sparkling water with a splash of lemon to hydrate and relax without derailing your efforts.

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

Spicy Foods

Chili,Peppers,On,A,Black,BackgroundShutterstock

Spicy foods may be delicious, but they can wreak havoc on your sleep and digestion if eaten too close to bedtime. Foods with chili peppers or hot sauces stimulate your metabolism but can also cause heartburn or indigestion, making it difficult to get a restful night’s sleep. This lack of quality sleep can interfere with your weight-loss goals by increasing hunger hormones and cravings the next day. Stick to milder options in the evening to avoid these pitfalls. Avoiding these six foods at night can significantly impact your weight-loss journey. By making smarter choices, you’ll sleep better, feel more energized, and wake up closer to your goals. 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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Healthy Body

The 6 Worst Foods to Eat at Night if You Want to Lose Weight

Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,Waist
Shutterstock
Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Losing weight isn’t just about what you eat—it’s also about when you eat. The foods you choose at night can make or break your weight-loss goals. Late-night snacks often disrupt sleep, spike blood sugar, and lead to unnecessary calorie consumption. If you want to wake up feeling refreshed and on track with your diet, avoiding these six foods before bed can make all the difference. By steering clear of these options, you’ll promote better digestion, reduce belly fat, and set yourself up for success.

Sugary Desserts

Various,Colorful,Candies,,Lollipops,,And,Macaroons.,Flat,Lay,Over,StoneShutterstock

Desserts like cakes, cookies, and ice cream might satisfy a late-night sweet tooth, but they’re a poor choice if you’re trying to lose weight. High in sugar and fat, these treats cause a spike in blood sugar followed by a crash that can disrupt sleep. Additionally, the empty calories provide no real nutrition, leaving you feeling sluggish the next morning. Swap sugary desserts for a handful of fresh berries or a piece of dark chocolate if you need a sweet treat that won’t derail your progress.

Fried Foods

Fast,Food,Products,:,Onion,Rings,,French,Fries,And,FriedShutterstock

Fried foods like french fries, chicken wings, and onion rings are heavy, calorie-dense, and hard for your body to digest. Eating fried foods at night forces your digestive system to work overtime, which can lead to discomfort and disrupted sleep. Plus, the high fat content contributes to weight gain, especially when consumed close to bedtime. Opt for baked or roasted alternatives if you’re craving something savory but want to stay on track.

Pizza

Tasty,Pizza,With,Dry,Smoked,Sausages,,Olives,,Pepper,And,ParsleyShutterstock

Pizza might be a favorite comfort food, but it’s one of the worst options to eat before bed. Loaded with refined carbs, greasy cheese, and fatty toppings, pizza takes a long time to digest and can lead to indigestion or acid reflux. The high calorie count also makes it easy to exceed your daily limit, especially if you’re not burning calories while sleeping. Instead, try a whole-grain flatbread topped with vegetables and a sprinkle of low-fat cheese to satisfy your craving without sabotaging your goals.

RELATED: 11 Weight Loss Mistakes 90% of People Make Without Knowing

Sugary Cereals

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

Sugary cereals are often marketed as a healthy snack, but they’re anything but when eaten at night. Packed with refined sugars and low in fiber, these cereals cause blood sugar spikes and crashes that can lead to disrupted sleep and increased hunger the next day. Swap them out for a small bowl of unsweetened Greek yogurt topped with chia seeds or a sprinkle of cinnamon for a more balanced nighttime snack.

Alcoholic Beverages

Cocktails,Assortment,Served,On,Dark,Background.,Classic,Drink,Menu,Concept.Shutterstock

A glass of wine or a cocktail might seem like a relaxing way to end the day, but alcohol is a major culprit in sabotaging weight loss. Alcohol disrupts sleep patterns, dehydrates the body, and slows down metabolism, making it harder to burn fat. It’s also high in empty calories, which can add up quickly. If you want a nighttime drink, choose herbal tea or sparkling water with a splash of lemon to hydrate and relax without derailing your efforts.

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

Spicy Foods

Chili,Peppers,On,A,Black,BackgroundShutterstock

Spicy foods may be delicious, but they can wreak havoc on your sleep and digestion if eaten too close to bedtime. Foods with chili peppers or hot sauces stimulate your metabolism but can also cause heartburn or indigestion, making it difficult to get a restful night’s sleep. This lack of quality sleep can interfere with your weight-loss goals by increasing hunger hormones and cravings the next day. Stick to milder options in the evening to avoid these pitfalls. Avoiding these six foods at night can significantly impact your weight-loss journey. By making smarter choices, you’ll sleep better, feel more energized, and wake up closer to your goals. 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 Foods for Fat Loss

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackFeb 17, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top Weight Loss Coach Exposes Nighttime Eating Myth (and the Surprising Truth About Timing)

Andrew_Holmes_andrewholmes79_11
andrewholmes79/TikTok
Leah Groth
By Leah GrothSep 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

There are lots of weight loss myths circulating out there, ranging from “bread makes you fat” to “fasting is the best way to lose weight.” Luckily, there are people out there who have made it their mission to myth-bust so that other people don’t make mistakes when trying to get in shape. Andrew Holmes (@andrewholmes79) is a fitness and weight loss coach who helps people blast fat and get into the best shape of their lives. In a recent video, he discusses a major weight loss myth that a lot of people happen to believe. Body Network also enlisted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, and a Board Certified Sports Dietitian to weigh in.

The Myth: Everything You Eat at Night Gets Stored as Body Fat

@andrewholmes79

Does eating late at night cause weight gain? #fatlosstips #weightlosstips #fitnesstips #nutritiontips #healthtips

The myth? “Anything you eat after 7:00 PM gets directly stored as body fat because your body can't use calories when you sleep,” he says in the clip. “Some [people] on the internet will actually tell you this ..., and the worst part is I think they actually believe it.”

The Timing of Food Doesn’t Make a Difference, He Says

Andrew_Holmes_andrewholmes79_13andrewholmes79/TikTok

“The truth is you have absolutely nothing to worry about, sort of,” he continues. “The timing of food intake makes zero difference.”

It Has to Do with Total Calories, Not Timing

Andrew_Holmes_andrewholmes79_10andrewholmes79/TikTok

It all boils down to your total caloric intake of the day. “You could eat a hundred percent of your daily calories at 12:00 PM or 12:00 AM,” he says. “As long as the calorie intake was equal for both, there'd be zero difference in fat loss or fat gain.”

Related: Courtney Fisher Reveals Workout to Getting “Lean and Strong for Summer”

However, You Are More Likely to Eat Unhealthy Food at Night

Andrew_Holmes_andrewholmes79_12andrewholmes79/TikTok

However, he does note that you are more likely to eat junk at night. “The problem is that 99% of people are not making healthy choices late at night. The issue is that most late-night eating consists of overeating foods that are extremely high in calories,” he explains.

RDN Says: Timing Does Matter

tara_collingwood5dietdivatara/Instagram

Collingwood agrees that calories eaten after 7 PM “will not directly get stored as fat, but depending on your activity level in the evening and what time you eat dinner, snacks, and go to bed can play into how efficiently they are used,” she says. “The more sedentary you are after eating a large meal or large snack the more likely the excess that is not burned in the next few hours will get stored.” Why? “The body uses energy all day long, but it uses a lot less while you are sleeping.” If you don’t want calories stored as fat, “make sure you have your larger meals or snacks at times of the day when you are burning calories and using them,” she recommends.

Your Body Needs Energy “All Day Long”

Tara_Collingwood2Diet Diva/Facebook

Your body needs energy all day long, says Collingwood. “If you starve yourself all day you are training your body to store fat when you finally do eat. When you eat a large amount at one time, your body can’t use it all in the next few hours so it is more likely to store it. Plus, when you look at other nutrients like protein, your body will use it to build muscle more efficiently if it is spread out throughout the day rather than just one big bolus of protein all at one time,” she says.

RELATED:Sadie Rigby in Workout Gear Reveals "How to Lean Out"

It’s Not What You Are Eating at Night, But How Much That Matters

tara_collingwood6dietdivatara/Instagram

Collingwood doesn't think it is as much the “what” you are eating at night as the “how much” you are eating. “If you are eating a large amount of calories they are more likely to be stored. A little bit of ice cream or chocolate or chips or something is fine but it’s when you eat too much that it is more likely to get stored.”

💪🔥Body Booster: Try to eat your bigger meals earlier in the day so your body has time to digest them and can use the food as fuel to burn off throughout the day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Simple Dinner Rules That Help You Burn Fat Overnight

Happy,Asian,Mature,Man,Holding,Fork,And,Bowl,With,Fresh
Shutterstock
Christopher Roback
By Christopher RobackDec 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Dinner plays a significant role in weight loss, as what you eat and when you eat can influence how your body processes calories while you sleep. A few simple changes can help your body burn fat more effectively and leave you feeling lighter and more energized in the morning. These five dinner rules are designed to support digestion, boost metabolism, and promote fat loss—without making your meals feel restrictive.

Eat Protein with Every Dinner

Top,Down,View,On,Delicious,Meat,And,Potatoes,Dinner,InShutterstock

Protein is essential for muscle repair and maintenance, which helps boost metabolism. Include lean sources like grilled chicken, fish, tofu, or lentils in your dinner. Protein also promotes satiety, preventing late-night cravings and overeating.

RELATED: This Is Exactly How to Lose Body Fat This Year

Load Up on Non-Starchy Vegetables

Many,Different,Non-starchy,Vegetables,On,A,Wooden,Background.,Harvest,AndShutterstock

Vegetables like broccoli, spinach, zucchini, and peppers are low in calories but high in fiber and nutrients. Filling half your plate with non-starchy veggies supports digestion, keeps you full, and helps regulate blood sugar levels overnight.

Avoid Heavy Sauces and Dressings

Woman,Squeezing,Fresh,Lemon,Over,Bowl,With,Salad,At,CountertopShutterstock

Rich, creamy sauces and dressings can add unnecessary calories and fat to your meals. Opt for lighter alternatives like olive oil, balsamic vinegar, or lemon juice to enhance flavor without compromising your weight-loss goals.

Don’t Eat Too Late

Golden,Face,Alarm,Clock,At,8,O'clock,Close,Up.Shutterstock

Eating too close to bedtime can disrupt digestion and hinder fat burning. Aim to finish dinner at least two to three hours before you sleep to give your body enough time to process the meal. This helps prevent bloating and supports overnight metabolism.

RELATED: 9 Weight Loss Tricks A Dietitian Uses During The Holidays

Keep Portions in Check

Balanced,Diet,And,Healthy,Foods.,Plate,With,Different,Delicious,ProductsShutterstock

Large dinner portions can lead to overeating, especially if you’re winding down for the evening. Use smaller plates to control portions and focus on mindful eating. Balance your meal with appropriate servings of protein, vegetables, and whole grains to keep it satisfying but calorie-conscious. By following these simple dinner rules, you can optimize your evening meals to burn fat overnight and wake up feeling lighter and more energized. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.

High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 60 Pounds Eating These 5 Meals

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

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

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

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Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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 reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

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

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. 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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