What to Eat
and 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

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.
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
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

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? Learn more about the 
ChiroThin weight loss program to decide if it’s right for you!  Click here to request an appointment or call us
at (630)961-1888