While it is sometimes at least somewhat based on science, most of TikTok’s nutritional advice is pretty half-baked.

Perhaps that’s why the platform’s ‘propaganda I’m not falling for’ trend — in which users share wellness hacks they think are totally bogus — is quickly gaining steam.

For some experts, it can’t be fast enough.

6 From protein paranoia to microwave slander, Beeson shared six nutrition myths you can safely throw in the trash. Pixel-Shot – stock.adobe.com

“Millions of people turn to TikTok for health advice, but this can be inadvisable and even dangerous!” Kerry Beeson, a nutritional therapist at Prep Kitchen, said.

“Many TikTok trends are peddled by untrained influencers, who are not qualified to offer health advice. Typically they are sharing concepts which have worked for them, but this doesn’t mean that these strategies are right for everyone.”

From protein paranoia to microwave slander, Beeson shared six nutrition myths you can safely throw in the trash.

Your body can only absorb 30g of protein at one time

This has been the go-to mantra amongst gym bros for quite a while — and it’s false.

“Optimum protein intake at each meal is a hot and much-debated topic, but the 30g absorption myth has been largely discredited,” she said.

“In actuality, the body will metabolize any amount of protein that we eat, and we mustn’t forget that protein has a multitude of other uses in the body as well as building muscle.”

Indeed, in addition to making you look jacked, protein also supports hormones, enzymes, skin and organs.

That being said, Beeson notes that “optimum protein intake will vary between individuals, depending on their height, weight, gender, build, exercise regime and weight goals.”

Dr. Joseph Antoun, CEO of the longevity company L-Nutra, previously told The Post that protein is crucial when you’re young and especially when you’re older, as muscle loss often accelerates over 60.

But, if you’re younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily.

6 “In actuality, the body will metabolize any amount of protein that we eat, and we mustn’t forget that protein has a multitude of other uses in the body as well as building muscle,” she said. Ignacio Ferrándiz – stock.adobe.com

The carnivore diet is super healthy

While it’s being touted as a game changer by some influencers and celebrities, it should perhaps come as no surprise that the trendy carnivore diet is getting roasted by experts.

“If we look at meat as a food source, it’s certainly rich in nutrients: protein, iron and zinc, B vitamins and fats,” she said.

“However, it lacks other vitamins and antioxidants, healthier fats, and the fiber needed to support a healthy gut microbiome, which we know is vital for good health.”

Like many other experts these days, she suggests keeping your protein largely plant-based — just like your ancestors.

“The carnivore diet myth has been born from the belief that ancient peoples ate predominantly meat and fish, but the latest research suggests that prehistoric man ate 80% plant-based foods,” she said.

“Whilst the evidence to support a solely carnivorous diet in humans is lacking, there is overwhelming evidence that including a variety of these fiber, vitamin and antioxidant-rich plant-based foods in your diet has potential benefits.”

6 “Seed oils are objectively quite healthy, in that they’re typically low in saturated fats,” she said. Serghei V – stock.adobe.com

Seed oils are bad for you

Seed oils — which are derived from the seed of a plant, such as sunflower, canola and sesame — have got quite the bad rap these days.

Beeson’s take? Don’t believe everything you hear.

“Seed oils are objectively quite healthy, in that they’re typically low in saturated fats,” she said.

“Many seed oils contain beneficial nutrients like antioxidants, linolenic acid (an essential omega-6 fatty acid) and some contain small amounts of omega-3. We don’t make these fats in the body so we must obtain them from the diet.

“There is some concern over the ratio of Omega-3 to Omega-6 in these oils, with much higher levels of omega-6 present, potentially connected to inflammation. However, there is no strong evidence that high levels of omega-6 are associated with disease.”

That being said, since seed oils are already so widespread in what we consume — from processed food to dressing to takeout — she can see the argument for opting for something else in the kitchen.

“Aim to eat a wide variety of healthy fats in your diet, avoid eating lots of processed foods, don’t rely too heavily on seed oils in cooking — try incorporating other oils like coconut and olive oil — and eat plenty of omega-3 fatty acids in your diet, from oily fish, flaxseeds, chia seeds or walnuts,” she said.

6 “The muscle-relaxing action of peppermint can actually worsen the symptoms of heartburn by loosening the lower esophageal sphincter,” she said. kkavve – stock.adobe.com

Peppermint tea is good for indigestion

While this might have been grandma’s go-to for tummy aches, Beeson warns it could backfire.

“Peppermint tea has long been a go-to natural remedy for indigestion or heartburn,” she said.

“Whilst it is an antispasmodic which can help relieve bloating and flatulence, the muscle-relaxing action of peppermint can actually worsen the symptoms of heartburn by loosening the lower esophageal sphincter. This allows acid to travel back up the esophagus, causing acid reflux.”

Instead, she recommends taking daily probiotics, or using slippery elm — a natural herbal remedy made from the inner bark of the elm tree — to deal with heartburn.

6 “It shouldn’t make any difference when you eat your daily calories, as long as you burn off as many as you consume each day,” she said. LIGHTFIELD STUDIOS – stock.adobe.com

Eating before bed makes you gain weight

If your schedule makes it difficult to have dinner before the sun goes down, don’t despair.

While “eating before bed can affect your sleep because your digestive system will be hard at work overnight,” when it comes to weight gain, “it shouldn’t make any difference when you eat your daily calories, as long as you burn off as many as you consume each day,” she said.

In fact, she notes that having a protein-rich snack an hour or so before bed can actually help you build muscle overnight — and it can even aid weight loss by regulating your blood sugar levels and giving your metabolism a boost.

Generally speaking, however, “if you’re trying to lose weight, it’s best to stick to eating regular meals spaced throughout the day, which help to keep your blood sugar balanced and help prevent food cravings,” she said.

6 According to Beeson, the idea that the microwave zaps nutrients “is a common misconception.” Maksim Kostenko – stock.adobe.com

Microwaves destroy nutrients

No, your science oven is not out to get you.

According to Beeson, the idea that the microwave zaps nutrients “is a common misconception.”

“Nutrients in food are destroyed by heat, whilst water-soluble vitamins can be lost through immersion in water,” she said.

“These factors are the same regardless of the method of heating. Nutrient content may actually be higher in some microwaved foods thanks to the shorter cooking time and the lack of requirement to be immersed in boiling water.”

So if you’re relying on meal prep to get through the week, don’t listen to the haters.

“This is actually a great way to hit your nutrition goals without compromising on time,” she said.

A diet and fitness regimen called the “30-30-30 rule” has soared to popularity on TikTok, where proponents swear it’s an effective way to lose weight and boost overall health. The method, which emphasizes eating protein and getting exercise after waking up, is surprisingly simple but has a host of supposed benefits.

As with any viral wellness trend, you may be wondering if it’s backed up by science or it’s just another over-hyped health hack.

Although they sound similar, the 30-30-30 rule is different from the viral 12-3-30 workout, which involves setting a treadmill to an incline of 12 and walking at a speed of 3 miles per hour for 30 minutes.

The 30-30-30 rule may be trending, but it’s not new. The morning routine was originally described over 10 years ago by author Tim Ferriss in his book “The 4-Hour Body.” According to Ferriss, the strategy can help catalyze fat loss in the body.

On TikTok, the 30-30-30 rule went viral thanks to Gary Brecka, a self-described “human biologist” and “biohacker” podcaster.

In two videos, which each have over 20 million views so far, Brecka praises the 30-30-30 method as an effective way to lose weight and manage blood sugar. Brecka claims that the 30-30-30 rule helps the body burn fat without losing muscle, and results can be seen in as little as one month.

Countless other people on TikTok have documented their journey trying the 30-30-30 method in real life and showed off the results.

All these claims and personal success stories online are fantastic endorsements, but what does the science say about the 30-30-30 method? Can this morning routine actually help with weight loss, and are there any risks? Here’s what to know.

What is the 30-30-30 rule?

The 30-30-30 rule involves eating 30 grams of protein within the first 30 minutes after waking up, then completing 30 minutes of low-intensity, steady-state exercise.

Besides taking these two steps every morning, this regimen doesn’t require any other changes to your other behaviors or meals — no restricting, counting calories, or intense workouts.

Does the 30-30-30 method work?

It’s hard to say definitively if the 30-30-30 rule works, whether it can lead to fat loss and how it compares to other methods because it has not been studied rigorously, Tara Schmidt, lead registered dietitian at the Mayo Clinic, tells TODAY.com.

Additionally, the effectiveness of any diet or fitness regimen can depend on the individual, their underlying health and their goals.

However, the 30-30-30 rule can be broken down into its different components, which have been researched more extensively. Here’s what we know about the benefits of eating 30 grams of protein for breakfast, eating within 30 minutes of waking up, and doing low-intensity exercise first thing in the morning.

Breakfast, eating times, and weight loss

We’ve all heard the saying, “breakfast is the most important meal of the day.” Eating a nutritious breakfast helps fuel the body for the day and has numerous other benefits, but does it actually catalyze weight loss?

It depends. “The evidence that we have supporting breakfast for weight loss is rated as fair,” says Schmidt.

In the National Weight Control Registry, a research study which includes adults who have lost at least 30 pounds and kept it off for one year or longer, 78% of subjects reported eating breakfast every day, says Schmidt.

According to the study, eating breakfast was a common characteristic among those who maintained long-term weight loss, suggesting it may be a factor in their success. “We don’t know exactly why,” says Schmidt.

While some claim breakfast helps or boost metabolism, the evidence to support this is lacking, the experts note. A 2022 analysis found that those who ate a bigger breakfast did not burn calories any faster, TODAY.com previously reported.

“Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, an exercise physiologist and registered dietitian at the Hospital for Special Surgery, tells TODAY.com.

The 30-30-30 rule involves eating breakfast at a specific time, within 30 minutes of waking up in the morning. Does this make a difference?

“I would not say that breakfast needs to be eaten within 30 minutes of waking. I would typically say eat breakfast within a few hours. … Not everyone can stomach food that early,” says Schmidt.

Protein and weight loss

“I think there is a benefit to having 30 grams of protein at breakfast,” says Schmidt.

The recommended daily allowance (RDA) for protein, for both men and women, is 0.8 grams per kilogram of body weight, per the Institute of Medicine’s dietary reference intake recommendations. For an adult weighing 150 pounds or 68 kilograms, that’s about 54 grams of protein per day. What’s considered a “high-protein diet“ depends on the individual and their body size.

“Eating 30 grams of protein first thing in the morning can help inhibit appetite and reduce caloric intake during the day,” Ferriss says in a video posted on his YouTube channel.

There’s evidence that eating protein at breakfast can help with satiety, or feeling full, as well as blood sugar control and insulin resistance, the experts note.

Protein can also help curb hunger, but research suggests that the type of protein is more important than the quality when trying to lose weight and keep it off, TODAY.com previously reported.

Nutritious high-protein breakfast choices include eggs, lean meats, beans, greek yogurt, ultrafiltered milk, nut butters and protein shakes, says Schmidt. “It’s perfectly fine to have carbohydrates at breakfast, but when you have a protein source along with the carbohydrates, that glucose spike is not going to be as high,” Schmidt adds.

Along with protein, Schmidt encourages people to eat fruits and vegetables, which provide fiber and other nutrients.

Ferriss says his “dream breakfast” is two to three eggs, lentils or black beans, and a green leafy vegetable, such as spinach.

“If you drink coffee or tea, instead of using milk, use one to two tablespoons of full-fat cream instead, and then if you want a little bit of flavor, add some cinnamon,” Ferriss says in an Instagram post.

Low-intensity exercise for weight loss

The final step of the 30-30-30 method is to do 30 minutes of low-intensity, steady state (LISS) cardiovascular exercise after breakfast. LISS exercise increases your heart rate, but not too rapidly, so you can sustain steady, moderate exertion over a longer period of time without getting out of breath.

Examples of LISS cardio include brisk walking, biking, swimming or using an elliptical. “You should be able to talk on the phone, read a kindle, you are not panting,” says Brecka in a video.

Adults should get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity physical activity every week, per the U.S. Department of Health’s physical activity guidelines.

“Any exercise is going to help bring your blood sugar down, so it’s absolutely beneficial,” says Schmidt. But she doesn’t think it needs to happen so soon after a meal.

Is there any evidence that this method “burns” fat?

“Fat-burning” is a loaded term, the experts say. “Lower intensity exercise is going to burn a higher percentage of calories coming from fat,” says Machowsky. However, higher-intensity exercise may burn more calories total, he adds.

Many fitness experts recommend a combination of LISS and high-intensity interval training (HIIT) for weight loss. LISS is also great for endurance and recovery, while HIIT can help you gain and maintain muscle mass while losing fat, TODAY.com previously reported.

“If the goal is weight loss, it’s about the total amount of calories you’re burning,” Machowsky adds. “You need to be in a calorie deficit to promote actual reduction of fat stores off your body.”

When it comes to the best time of day to exercise, it depends on the person — but early morning workouts do have benefits.

A 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. may help with weight loss.

“Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” says Machowsky. Others may find that morning exercise is easier to make a consistent habit, Schmidt adds.

However, morning workouts are not sustainable for everyone.

Exercising in the morning should never come at the expense of sleep, the experts note. If you’re sleeping too little in order to squeeze in an early workout, it may be time to reconsider your routine. Sleep is essenftial for overall health, and not getting enough can make it harder to lose weight, TODAY.com previously reported.

Does 30-30-30 help with weight loss?

The impact of the 30-30-30 method will depend on a person’s baseline activity level and other habits, the experts emphasize. “Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” says Machowsky.

“If you’re not doing any exercise and now you’re doing 30 minutes a day of low-intensity cardio, that’s better than nothing,” Machowsky adds. If you’re doing higher-intensity or longer workouts every day and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note.

The main strategy that guarantees weight loss is being in a calorie deficit, Schmidt says. If the 30-30-30 method doesn’t result in you burning more calories total than you consume, then you aren’t likely to lose weight, the experts note.

Risks of 30-30-30

Compared to other fad diets and fitness trends, the 30-30-30 rule is far less concerning, says Schmidt. The basic principles — eating a high-protein breakfast and exercising daily — are low-risk.

“The (method) doesn’t seem to be harmful to try, but it’s not one-size-fits-all,” says Machowksy.

“Some people are hungry in the morning and other people aren’t, so I wouldn’t go force feeding yourself,” says Machowsky. If you can’t stomach a protein-rich breakfast or can’t wake up early enough for morning workouts, the 30-30-30 method might not be right for you, the experts note. “But it doesn’t mean that you can’t try it and see how your body responds,” he adds.

It’s generally safe to consume 30 grams of protein at one time, given the recommended daily intake is higher, the experts note. However, some people need to limit their daily protein intake for medical reasons, says Schmidt, such as those with chronic kidney disease. “Always check with your physician first,” Schmidt adds.

Thirty minutes of low-intensity exercise is also safe for most people. “For the general healthy population, I don’t see it being an issue,” says Machowsky. However, anyone with underlying conditions or injuries should check with their doctor before starting any new exercise program, he adds.

“Of course, there are always disclaimers: If something you eat doesn’t make you feel good, stop. If you do an activity that makes you hurt, stop,” says Machowsky.

“We keep finding newer ways to do the same thing we’ve been trying to tell people the whole time, which is you need to be exercising, you need to be eating a balanced diet, and it needs to be sustainable,” says Schmidt.

As a 32-year-old journalist with a master’s degree in nutrition, it’s pretty clear to me that at least 90% of the nutrition advice on TikTok is total garbage. It’s rife with young, thin influencers showcasing their (typically low-calorie) daily meals in an attempt to “inspire” others to eat like they do.

HuffPost and many other outlets have reported on why these types of videos can be bad for mental health and triggering for those with eating disorders. Yet, this kind of terrible “healthy eating” inspiration is as popular as ever.

You only have to do a quick search of the #healthyrecipes tag to see that TikTok is littered with not-so-healthy ideas. We asked two registered dietitians, both of whom use TikTok, to weigh in on some of these “healthy” recipes.

1. Cucumber dipped in stevia, instead of watermelon

Jessie Inchauspé, aka the Glucose Goddess, has become a viral sensation thanks to her simple blood sugar ‘hacks’ designed to minimise blood sugar spikes.

Her rise to fame has seamlessly coincided with our growing obsession with tracking blood sugar and glucose-monitor products, turning what was once a medical necessity into mainstream wellness culture.

While Inchauspé’s advice has earned her a cult following (5.2 million followers on Instagram, and counting) – with fans claiming that following ‘the Glucose Goddess Method’ helps them to think more clearly, have more energy and reduce cravings – it’s also sparked criticism from health professionals, who argue her claims oversimplify the complexities of blood sugar and could fuel unhealthy behaviours.

What to Read Next

From eating foods in a specific order to drinking vinegar before meals, her so-called hacks also include eating a savoury breakfast and putting ‘clothes’ – protein, fat or fibre – on carbs. But do her hacks actually stack up?

At a time when people are increasingly putting their trust in influencers for information about health and wellness (regardless of their credentials), we decided to take a deeper look at the studies behind Inchauspé’s hacks (spoiler: many are based on small sample sizes) to decipher fact from fiction.

Here, then, is what the science says.

glucosegoddess.com

1. The claim: Inchauspé claims her supplement, ‘Anti-Spike Formula’, can reduce post-meal blood sugar spikes by up to 40%

The science:

A supplement claiming to reduce blood sugar spikes by 40% sounds revolutionary, but where’s the evidence? Despite being marketed as ‘clinically proven’, there are no specific studies or trials on the supplement being tested itself.

Inchauspé skirts around this by pointing to research (17 clinical studies) on the individual ingredients – for example, on the effect of mulberry leaf extract on glycemic traits – but even these studies are limited and not robust enough to support claims that the ingredients, in isolation, deliver such benefits. Plus, there are no trials cited showing that all these ingredients work efficiently when taken together.

The truth is, unless you’re diabetic, your body is perfectly capable of handling post-meal glucose fluctuations. So, spending £49.50 on pills that promise to fix a ‘problem’ you likely don’t have? In my opinion, it’s a waste of money.

2. The claim: Inchuaspé claims if you eat your food ‘in the right order’ you can reduce your glucose spike of that meal by 75%

The science:

Encouraging people to eat more vegetables is great – obsessing over the order in which you eat your food? Not so much.

While it’s true that fibre and protein can slow the absorption of carbs, this advice is blown out of proportion. A small systematic review of short-term studies showed that eating carbs last might slightly lower blood sugar levels, but there’s no evidence this leads to long-term health benefits. Other research showing improvements in blood sugar levels from this method were conducted on people with Type 2 Diabetes, whose glucose metabolism is already impaired.

So, yes, you might reduce glucose spikes a little by eating your broccoli before your pasta, but does it really matter? For most healthy individuals, the benefits are likely minimal. Turning mealtimes into a strategic dissection of what to eat first is a surefire way to strip all the joy from eating.

VeselovaElena

3. The claim: A sweet breakfast gives us less energy than a savoury one

The science:

If we’re comparing a bowl of Coco Pops to avocado and eggs on toast, then yes, you’ll probably be hungry in an hour. But not all sweet breakfasts are created equal.

A bowl of porridge with fruit, seeds, and nut butter is a perfectly balanced way to start your day. Plus, oats have a low glycemic index, meaning they don’t spike your blood sugar in the same way a bowl of sugary cereal would. Labelling all sweet breakfasts as ‘bad’ oversimplifies nutrition. The impact of a meal on blood sugar isn’t solely determined by how ‘sweet’ it is, it’s about pairing it with protein, fibre, and healthy fats that matters.

4. The claim: Counting calories doesn’t improve health outcomes

The science:

This one is complicated. Counting calories might work for some people in the short term, especially for understanding portion sizes or their eating patterns, and there is scientific evidence that it’s effective.

However, it’s not for everyone and obsessing over numbers can quickly suck the joy out of food. Plus, for anyone prone to disordered eating, it can do more harm than good – with recent research suggesting that tracking calories with a mobile device or application is associated with higher eating disorders.

Focusing on eating more plants, moving your body in a way that feels good and prioritising sleep is often far more effective for long-term well-being.

5. The claim: All sugar is made of glucose and fructose. They all have the same impact on our body

The science:

What Inchauspé seems to be saying here is that ‘natural sugars’ like honey and maple syrup are nutritionally similar to refined sugar. This is true, they are all made up of glucose and fructose and processed by the body in the same way. So, the best choice is the one you enjoy most.

But it’s worth noting that sugars from whole foods like fruit come with fibre, vitamins and minerals, which slow absorption and provide additional health benefits. These don’t need to be limited or feared just because they raise your glucose levels.

Getty Images

6. The claim: Having one tablespoon of vinegar before sweet or starchy meals can reduce the spike of your meal by up to 30%

The science:

This claim is a bit of a stretch. The studies Inchuaspé references are small – just 11 and – and only looked at short-term effects. One focused exclusively on people with Type 2 Diabetes, while the other only tested the impact of consuming vinegar with bread. So, we can’t assume the same results would apply to healthy individuals or a variety of meals, and using these small studies to speak in absolutes is simply misleading.

While vinegar may very well slightly improve post-meal glucose spikes, the evidence isn’t strong enough to suggest carrying a bottle of apple cider vinegar everywhere is worth it. Plus, consuming too much vinegar can damage your teeth and irritate your digestive system. Enjoy it in your salad dressing? Absolutely. But downing a tablespoon before every meal? No thanks.

Related Story I drank apple cider vinegar every day for a month – this is my advice

7. The claim: Putting ‘clothes’ on our carbs reduces the speed of glucose absorption in our body

The science:

This claim isn’t groundbreaking – it’s essentially a rebrand of long-standing advice to eat balanced meals, something healthcare professionals have been promoting for decades.

Pairing carbohydrates with protein, fibre, and healthy fats is a proven strategy for slowing digestion, keeping you fuller for longer, and regulating blood sugar levels. Lots of robust research backs this up, so the ‘clothes on carbs’ idea does hold true – it’s just good advice dressed up in new packaging.

The bottom line

Overall, blood sugar is important, but it’s just one piece of the puzzle when it comes to health. While some of Inchauspé’s tips might be useful for specific groups, for most people, mealtimes shouldn’t turn into a stressful science experiment. Above all, food is to be enjoyed – there are far more pressing concerns for health than a temporary rise in blood sugar.

Read next:

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The clickbait is everywhere, with snazzy headlines like “Drop 10 Pounds Fast” or “Fit Back Into Your Skinny Jeans!” The advice you find online can be overwhelming to the point of triggering the “freeze” response, resulting in you doing nothing.

You may have tried keto, detoxes, low-carb, low-fat, celery juice—you name it. You might even be pretty good at losing weight, but you can’t seem to maintain a healthy weight once you’re there. If this sounds like you, keep reading.

“Mindset is like 90% of the work.” That’s what my client, Sarah, said to me regarding the 50 pounds she lost and has maintained. I’m sharing tips directly from her on what to do when you’re not quite sure where to start on your weight loss journey. Plus, I back up Sarah’s advice with research.

jamie Vespa

Embrace the Long Game

Changing habits requires repeating the new behaviors over the long term, according to 2021 research in Psychology & Health. This includes setting realistic expectations.

A safe, sustainable amount of weight to lose is about 1/2 pound to 2 pounds per week. In reality, however, that might look more like 2 to 3 pounds per week in the beginning, then perhaps 1/2 pound down the next week, then up a pound the next week, then maintaining for a few weeks before dropping a pound again.

Any change, including weight loss, will look more like a staircase or a squiggly line than a perfectly straight line. There is no perfect way to make any behavior change, so show yourself some grace and compassion and just keep going.

Rely on Professional Help

This is not the time to try another detox or strict meal plan that an Instagram influencer is promoting. Those are diets in disguise—they work for the short term but not for the long term.

Long-term weight loss is about small changes you can keep up with over time. Those who are successful at losing weight often work with professionals—typically your primary care practitioner, registered dietitian, health coach, personal trainer and/or therapist.

Yes, a therapist. Choosing a trusted therapist can help you deal with underlying mindsets and mental health issues that may be keeping you stuck in the lose-weight-gain-weight cycle.

“I’ve crash-dieted and lost 100 pounds before, and I was physically thinner but not at all mentally healthier, so patience and persistence and the ability to fall down and get up over and over again are key,” says Sarah. “Also, if you feel you have an eating disorder, like binge eating, seek help from a counselor that specializes in that.”

This journey is hard alone. It can also be hard with close friends and family. Primary care practitioners can provide two important things: science-based weight-loss recommendations and accountability from someone who isn’t a close friend. It’s important to note, however, that not all primary care practitioners are trained in healthy, sustainable weight loss. If you feel yours isn’t serving you well, request a referral to a registered dietitian.

Frequent check-ins were key to helping Sarah stay on track. “I think the most important things for me have been getting accountability that best matches my personality, always allowing the 20%, perfecting the art of moving on and always zooming out and focusing on the long game,” reports Sarah.

Many insurance plans cover visits with registered dietitians and therapists, so check with yours to see if your visits may be covered.

Adopt the 80/20 Philosophy

So what is the 20% that Sarah mentioned? Think of it as all of the foods you restrict when you’re dieting but eventually end up bingeing on.

Sustainable weight loss is about ditching the all-or-nothing mentality, letting go of the idea that one meal can make or break your efforts and embracing balance. Aim to follow the MyPlate guidelines about 80% of the time throughout the week and on weekends—and ditch those so-called “cheat days.” Regular consistency is key. That means trying to have three meals per day, most days, filling your plate with about one-half of vegetables and fruits, one-quarter of whole grains and one-quarter of protein with some healthy fat.

Then, don’t stress about the rest. It’s a “flexible structure.” No guilt allowed.

Understand Set Point Theory

The body likes balance. Body temperature stays within a narrow range of 98.6°F. The pH of blood is around 7.4. According to some researchers, your body has a weight range it likes to stay within too, called your set point.

Unfortunately, for reasons scientists don’t yet understand, it’s easier for this range to move up than it is to move down. For example, a 2022 study in the journal Obesity found that a 16% weight loss decreased metabolic rate (the number of calories burned at rest) in premenopausal women. Weight loss has also been shown to increase ghrelin (the hormone that signals hunger) in breast cancer survivors, per a 2021 study in NPJ Breast Cancer.

It’s important to remember that set-point theory remains a theory and and the molecular mechanisms involved are unclear, according to the National Library of Medicine’s resource StatPearls. With that said, it is believed by many researchers that lowering your set point is possible. So, how do you do it?

For starters, crash dieting is not the answer. Instead, start by aiming to lose 5% to 10% of your body weight. Then, work to maintain that loss for six months before trying to lose another 5% to 10%. Repeat this cycle until you’ve reached your weight goal.

It’s important to note that you may also have to reassess your initial weight-loss goal. If you reach a point where you feel great, are healthy and have habits you can sustain, but the number on the scale is higher than you’d like, it may be time to embrace a new number.

Track Your Food (At First)

A 2024 study in the journal BMC Public Health suggests that those who track their food—and other factors related to weight loss, like physical activity—are most successful with losing weight and keeping it off.

While tracking isn’t meant to be done forever, it can be a helpful tool until new habits are established. A habit is an automated behavior. The more habits you create, the fewer decisions you have to make and the more brain space you have to think about other things.

Starting your weight loss journey by tracking your food intake may give you a better idea about what a serving of oatmeal looks like in your bowl, or how many random handfuls of chips you munch on as you try and figure out what to make for dinner. You can track food in a written diary, by taking photos, with a calorie-counting app or using a combination of these.

If you’ve never tracked calories, that can be a good place to start so you can become familiar with portion sizes and macronutrients (fat, protein and carbohydrates). A word of caution, though—calorie counting can become obsessive and backfire, leaving you out of touch with your hunger and satiety signals. You may be more likely to turn to an app to tell you what and when to eat, instead of listening to your body. There is also evidence that tracking food and exercise is linked to disordered eating, body image concerns and compulsive exercise, per a 2025 review in Body Image. Researchers do not yet know if tracking causes these issues or if this happens because people with these concerns are more drawn to using tracking apps.

Work with a registered dietitian who can help you figure out the best tracking approach for you, and can also review your meals so you have accountability.

Rethink the Scale

A 2021 study in Translational Behavioral Medicine suggests that those who self-monitored their weight lost more of it. Here’s the caveat: Weight should not be the only metric you track. And you need to understand that the scale does not measure fat—and you do not lose or gain fat overnight.

The scale is a measurement of everything in your body, including fluid, bones, organs, fat and muscle. The scale will show your weight within about a 3- to 4-pound range, which fluctuates for various reasons. If you poop, it goes down; if you eat salty takeout food, it goes up (because salt encourages water retention). A strength-training workout can bump it up, due to a temporary increase in inflammation.

Daily weigh-ins may do more harm than good for some people, so once a week might be a good frequency. Or, for some, the scale might need to go. If you find yourself obsessing over the number, if it stresses you out too much or you’re equating the number to your self-worth, ditch the scale. There are other ways to measure your progress.

For some, though, daily weighing seems to work. Sarah was stressing so much about what the scale would say every Monday that she decided to weigh every day and found it more helpful. “Personally, weighing daily has helped because it’s normalized the fluctuations for me and helped me realize when I’m averaging in the wrong direction,” she says. “There are great apps that plot the average trend of your weight, which helps, but I think overall daily weighing has truly been helpful.”

Track Other Metrics

Some of my clients might not see the scale move in months, but they lose inches and feel amazing. In addition to weekly weigh-ins, consider taking waist circumference measurements and progress photos once a month. Five pounds of fat and five pounds of muscle weigh the same, but muscle takes up less space—and adding more means you’re getting stronger—so these metrics help you see body composition changes and may motivate you to keep going.

In addition to how you look, take note of how you feel. Can you walk further, run faster or do a pushup? Have your cholesterol levels or blood sugar numbers improved? Include some goals around what your body can do, rather than how you look.

Get Moving

While diet may matter more than exercise for weight loss, exercise is crucial for keeping off the weight. Plus, exercise has plenty of other benefits—from your mental health to the health of your heart and lungs to disease prevention.

To help you keep moving, it’s important to find exercise you like and find meaningful. “Finding exercise you love helps to maintain the weight loss,” says Sarah.

Don’t know where to start? Start walking. Create small, attainable goals like 15 minutes per day and work up to 30 minutes. If you currently walk 2,000 steps per day, don’t try to walk 10,000. Start with 4,000 per day and add more every couple of weeks.

Next, add strength training, using either weights or your body weight. Start with one day per week and work up to two to four times per week. Strength training builds muscle, and muscle burns calories around the clock.

Cardio exercise, like running, biking or swimming, is great too. A good balance is daily walking, strength training two to four times per week and cardio or high-intensity interval training (HIIT) one to three times per week.

Progressively increasing your exercise frequency and intensity will help you stick to it. And the best exercise is the one that you’ll keep doing.

Focus on Fiber

A calorie deficit is needed for weight loss, but instead of focusing on what to restrict, focus on what to add. The body breaks down protein, carbohydrates and fat from food and absorbs the nutrients. If you’re eating more calories than your body needs, the extra will be stored as fat.

However, the body doesn’t absorb or store fiber. Fiber passes through the stomach and intestines largely unabsorbed, bulks everything up and then you poop it out. Fiber is found in fruits, vegetables, whole grains, nuts, seeds, beans and legumes.

By making half your plate vegetables and fruits at most meals, you automatically shift the caloric composition of your meal. For example, 1 cup of pasta or rice is 200 calories, but 1 cup of vegetables is about 30 calories. So not only can you eat more vegetables for fewer calories, but you also get the added benefit of more fiber—plus vitamins and minerals—which moves through your system slowly, keeping you full longer.

Fiber also expands and slows the emptying of the stomach, which sends signals to the brain that you are full. When gut bacteria feed off fiber—including a specific type of fiber called resistant starch—they produce short-chain fatty acids and change the composition of the gut bacteria, making them more conducive to weight loss, according to a 2024 study in Nature Metabolism.

Aim for 25 to 35 grams of fiber per day or about 8 to 10 g per meal. According to the USDA, 1 cup of raspberries has 8 g of fiber, 1 cup of cooked broccoli has 5 g of fiber and 1/2 cup of black beans has about 7 g of fiber.

Eat Protein at Every Meal

Along with fiber, eat protein at every meal, especially breakfast. A 2021 review in Nutrients suggests that when people eat a high-protein breakfast, they have fewer cravings and eat less later in the day.

Protein suppresses the hunger hormone ghrelin and is digested slowly, keeping you full longer. When protein is eaten with carbohydrates, it slows the rise of blood sugar, which prevents the spike-and-crash effect that leaves you craving carbs an hour after you eat. Aim to include protein, fiber and healthy fat at each meal.

Protein needs are based on weight, but about 20 g per meal is a good starting point. According to the USDA, a serving of Greek yogurt packs 16 g of protein, and you can pair it with berries for fiber and nuts for more protein (and fiber). Three ounces of cooked chicken, about the size of a deck of cards, has about 26 g of protein. Beans, soy, nuts and seeds are all protein-packed vegetarian options.

The Bottom Line

If you feel overwhelmed with weight loss advice, just start small. Don’t try to tackle everything at once. To lose weight and keep it off, you need to embrace a long-term mentality and focus on small habit changes. Get professional help so you have guidance and can focus on the habits that move the needle most. Track other metrics along with the scale. Finally, move your body most days, focus on making half your plate vegetables at meals, get out of the all-or-nothing mentality and celebrate your success along the way!

If this advice still feels overwhelming, you might want to consider an entirely different way of approaching health, food and your body with intuitive eating. While not a weight loss program, you may experience your body finding its happy place without the stress of dieting, weighing yourself and focusing on weight loss.