"Fitness journeys are as unique as the individuals embarking on them. While some focus on cutting calories, others find success by eliminating specific foods to improve their health and shed unwanted pounds.
‘I remember the day I decided enough was enough,’ says P.S. Wilson, Chief of Wellness for Private Home Care & Corporate Wellness. ‘I was staring at myself in the mirror, frustrated that my workouts weren’t delivering the results I wanted.’ Determined to take control, Wilson removed a few key foods from his diet, a decision he credits as a turning point in his weight loss journey. ‘These foods were holding me back, and cutting them out was one of the best decisions I’ve made,’ he shares.
Wilson’s story isn’t unique. Eat This, Not That! connected with others who revealed the foods they gave up to support their weight loss goals—and why those changes made all the difference."
Breakfast Pastries
Who can resist the allure of a buttery croissant or a sweet, fruit-filled Danish for breakfast? While indulging occasionally is fine, Kevin Shahnazari, Founder & CEO of FinlyWealth, found that his daily pastry habit was sabotaging his weight loss efforts.
“Calorie-wise, they’re not great, and they caused mid-morning energy crashes that disrupted my work,” Shahnazari explains. To combat this, he made the switch to high-protein breakfasts. “This change kept me focused and energized for those early team meetings,” he shares, proving that small shifts can make a big difference in both productivity and weight management.
Candy Bars
Candy bars are a go-to for satisfying sugar cravings, but they can hinder weight loss goals. Tiago Pita, Brand Director for Whole Food Earth, found a healthier alternative that hits the same sweet spot: medjool dates.
“They’re naturally sweet, satisfying, and full of fiber,” Pita shares. “Sometimes, I’ll fill them with almond butter for a treat that feels indulgent yet remains healthy—without the added sugars and unhealthy fats of candy bars.” A simple swap like this can transform cravings into opportunities for better choices.
French Fries
French fries are undeniably addictive—crispy, salty, and satisfying. But while they’re easy to enjoy, they can quickly derail healthy eating goals. Tiago Pita swaps fries for a more nutritious alternative.
“Instead of reaching for French fries or potato chips, I go for organic roasted chickpeas,” he says. “They offer the same satisfying crunch but are loaded with fiber and protein, keeping me fuller for longer without the extra fat and calories of fried snacks.” It’s a simple change that makes a big difference.
Ice cream
Ice cream is a classic indulgence, but its high calories, sugar, and fat make it less than ideal for a healthy lifestyle. Tiago Pita has found a way to enjoy the creamy treat without compromising his goals.
“I blend frozen bananas with a little cocoa powder,” he shares. “It gives me that creamy texture I crave, but without the added sugars and excess calories. Plus, it’s a simple, delicious alternative that comes with the bonus of fiber and vitamins.” A smart swap that keeps the sweetness without the guilt!
Nuts and Seeds
Nuts and seeds are packed with protein and healthy fats, but even nutritious snacks can be overdone. P.S. Wilson learned this the hard way when his love for cashews, walnuts, and trail mix started to derail his progress.
“I love them, but they were silently sabotaging my progress,” he admits. “The issue wasn’t the nuts and seeds themselves—it was my inability to stop at just a handful. One moment, I’d be enjoying a healthy snack, and the next, the entire bag was gone. I had to be honest with myself: my portions were out of control, and not all seeds and nuts are created equal.” Recognizing and adjusting habits like these can make a world of difference.
Refined Breads and Pasta
Pasta and bread are beloved comfort foods, and for P.S. Wilson, they were a daily staple. However, he realized they weren’t doing him any favors in his health journey.
“I could always make a sandwich,” he shares. “I’d turn anything into a sandwich. But the problem was that while they filled me up, it never lasted.” He explains, “Before long, I’d crash, feeling tired and craving more carbs. It was like being stuck on a never-ending blood sugar rollercoaster.” Recognizing how these foods impacted his energy and cravings helped him make more balanced choices.
Spinach
Spinach is often hailed as a staple for weight loss, thanks to its nutrient-rich profile, including iron, vitamins E and C, and magnesium. Whether blended into smoothies or sautéed as a side, it’s a go-to for many. However, for Chrissy Bernal, CEO & Publicist at Be a Better Brand, LLC, spinach wasn’t the right fit for her health journey.
“After discovering I have a histamine intolerance, I had to switch to low-histamine foods and avoid histamine inhibitors,” Bernal explains. “While spinach is considered healthy by most, it’s high in histamines, which triggered flares for me. Avoiding these foods has significantly reduced inflammation. I can see my abs again and stay on track with my weight and fitness goals.” Sometimes, even the healthiest foods aren’t the best match for everyone.
Soda
Soda, like many addictive junk foods, is designed to taste good but is linked to weight gain, diabetes, and other health problems when consumed excessively.
“When I’m avoiding sugary drinks, I turn to herbal teas, like a lemon and ginger blend,” says Tiago Pita. “They’re naturally refreshing and hydrating, and without added sugar, I avoid the spike and crash. I often chill the tea for a cold, flavorful alternative to soda.” Simple swaps like this can make a big difference in both health and hydration.
Sweeteners and Sugars
Sugar-free foods often seem like a smart choice, but they’re typically loaded with artificial sweeteners that can increase appetite and lead to weight gain. P.S. Wilson discovered this firsthand.
“I’d grab a sugar-free treat, thinking I was outsmarting my cravings, only to end up hungrier and craving something sweet later,” he explains. “This made me take a closer look at my granola bars and processed energy bars. I thought they were healthy post-workout snacks, but in reality, they were packed with sugar and unhealthy fats.”
He adds, “It’s like eating a candy bar disguised as health food. They’re convenient, but they’re not giving me the nutrition I need to fuel my goals.” Recognizing hidden sugars and making mindful choices can be a game-changer.
Sweet Coffee Drinks
Coffee is a daily staple for 73% of Americans, according to a survey by Drive Research, serving as a morning ritual, a social staple, or a much-needed caffeine boost. For Kevin Shahnazari, coffee was a regular part of his routine, but sugary coffee drinks were silently working against his health goals.
“Those fancy coffee drinks added hundreds of hidden calories to my daily intake,” he shares. “While building my business, I needed sustained energy, not sugar crashes.”
His solution? “Switching to black coffee with a splash of almond milk helped me stay sharp on long workdays while supporting my weight management goals.” A simple adjustment transformed his coffee habit into a healthier choice.
Vending Machine Snacks
Vending machines rarely offer anything nutritious, yet their convenience can be hard to resist—especially during long, late-night work sessions. For Kevin Shahnazari and his team, frequent vending machine visits became a habit that was working against them.
“The mindless snacking was piling on calories and reducing mental sharpness,” he explains. “Now, I keep healthy snacks like nuts and fruit in my desk drawers. They help stabilize energy levels during those intense, focused work periods.” This simple shift turned unhealthy habits into smarter choices that fuel productivity and well-being.