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What to Eat and What Not to Eat When Trying to Lose Weight

By February 7, 2022 weight loss
What not to eat when trying to lose weight

In 2021, 51 percent of Americans wanted to lose weight. Most of us think losing weight is as simple as cutting calories and getting some exercise, but what you eat can make or break your progress. More often than not, we reach for foods that cause weight gain.

If you want to improve your diet and stop stalling your weight loss, it’s time to learn about how certain foods affect your weight. In this guide, we’ll discuss what not to eat when trying to lose weight and healthy options to eat instead.

Keep reading and you’ll be well on your way to a healthier you!

What Not To Eat When Trying To Lose Weight

When you’re trying to lose weight, certain foods can sabotage your progress when they aren’t eaten in moderation. To stay consistent in your journey, be mindful of the following foods.

Sugary Drinks

Keep sugary drinks like juice, sweet tea, soda, and sports drinks to a minimum. These drinks are high in calories and offer little to no nutritional value.

The added sugar causes spikes in your blood sugar levels that trigger hunger cues. Additionally, these drinks aren’t filling, so not only are you drinking your calories, but you’ll be eating more as well.

Fried Food

Fried foods are cooked in oil and are more calorie-dense because they absorb the oil as they cook. When indulging in fried foods regularly, it’s hard to stay within the calorie deficit necessary for weight loss.

Instead, try making these foods at home in the oven or an air fryer. These methods save calories and eliminate the unhealthy fats from the oil.

Added Sugars

Added sugar isn’t found naturally in foods and provides empty calories. Empty calories don’t add any nutrition to your diet and cause you to eat more throughout the day.

Look out for artificial sweeteners too, because while they are lower in calories, they still affect your blood sugar and appetite. Surges in blood sugar from added and artificial sugars lead your body to store fat instead of burning it.

White Bread

Not all carbs are foods to avoid when trying to lose weight, but white bread is often highly processed and contains added sugars. It also has minimal to no fiber.

This lack of fiber, combined with the added sugar, will have you feeling hungry sooner and may result in overindulgence.

High-Processed Foods

The main foods to avoid when trying to lose weight are those that are highly processed. High-processed foods are often high in calories, sugar, salt, and fat and contain more than five ingredients.

These foods are designed to be addictive and keep you hungry for more. On average, those who ate processed foods ate up to 500 calories more per day than those who practiced moderation.

Best Things To Eat When Trying To Lose Weight

Finding the right foods can be challenging when starting your weight loss journey. Here are some of the best foods to eat to stay on track with weight loss.

Whole Foods

Eating high-quality whole foods like fresh fruit, vegetables, whole grains, meat, and eggs is crucial to weight loss. Whole foods keep you fuller longer, provide nutritional value, reduce blood pressure, and improve digestion. These foods also provide more energy to improve your workouts.


Protein is one of the best nutrients to consider when trying to lose weight. It keeps you full, helps muscles, and gives your metabolism a boost. Get your protein from lean meats, greek yogurt, seafood, nuts, cottage cheese, and eggs.


Foods that are high in soluble fiber digest more slowly in our system. This slow digestion process decreases appetite by allowing us to feel full longer. Fiber-rich foods help regulate digestion, manage insulin responses, and lower blood pressure.

Opt for whole grains, beans, berries, and oats to increase your fiber intake

Healthy Fats

When considering what to eat while trying to lose weight, fat sounds like a bad thing, but healthy fats play an important role in our diets. Healthy fats, like avocados, nuts, and olive oil, help absorb the nutrients from food and keep you feeling satisfied.

Tips For Weight Loss

Losing weight is difficult, but there are plenty of small changes you can incorporate into your day-to-day that will help your progress.

Drink Your Water

Drinking water has several health benefits, but it also aids weight loss. Staying hydrated keeps you from confusing thirst with hunger, reduces appetite, and increases your resting calorie burn.

Be Realistic

When you set crazy goals in a specific time frame that aren’t realistic to achieve, you’re more likely to feel discouraged and give up. Set realistic goals for yourself that you can achieve in small increments to keep you feeling motivated.


Regular exercise improves heart health and helps with weight loss. Incorporating both strength training and cardio is a great way to tone up and burn fat. Find a workout you love and add it to your routine!

Seek Help From A Weight Loss Program

If you’re struggling on your own, you may want to consider a doctor-supervised weight loss program. ChiroThin is a dietary supplement and six-week weight loss program that includes weekly doctor’s visits, dietary guidance, and behavioral modification to help maintain long-term weight loss. 

Get Some Sleep

Getting enough sleep is important when it comes to weight loss. A lack of sleep increases stress hormones in the body that cause weight gain and lead to poor decision-making. Adults should aim for seven to eight hours a night.

Simplify Your Weight Loss Journey

On any weight loss journey, the foods you eat play an important role in your progress. Learning what not to eat when trying to lose weight will help you choose healthy alternatives.

Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area