• Business Insider has interviewed dozens of people who've lost weight.
• We rounded up some of their top, practical tips to make fat loss simpler.
• High-protein diets and calorie deficits are key strategies for successful weight loss.

Weight loss is, on the face of it, simple. If you are in a calorie deficit — consuming less energy than you're burning — you will lose weight.

The reality is much more complicated. Genetics play a role, as do underlying health conditions. For many, new habits only get them so far if they don't change their mindset.

Business Insider has interviewed dozens of people who've lost significant amounts of weight, and gathered their best advice.

1. Join a sports team

When Alaias Bertrand, a marketer and content creator in Florida, joined a sprint team, the rigorous training schedule helped her lose 75 pounds without really trying.

That said, while exercise does contribute to overall calorie burn, it makes up less of our overall daily energy expenditure than most people think.

2. Eat from a smaller plate

Bertrand told BI that a smaller plate helped her cut portion sizes and reach a calorie deficit.

"That was something that was very doable for me. It was very actionable because all I have to do is grab a smaller plate," she said.

Eating smaller portions also helped Stephen McKenna, a former school principal, lose 145 pounds.

3. Walk for 10 minutes

McKenna started by aiming to walk for 10 minutes a day, adding five minutes each week to help him lose weight. He now makes sure to get 7,000 steps a day.

Leah Mancuso took a similar approach: Mancuso, a photographer, told BI she started by walking on the spot at home or in her backyard for 10 minutes at a time.

It kick-started changes that would see her lose 200 pounds: Mancuso now walks around 8,000 steps a day.

4. Eat one nutritious food a day

If the idea of overhauling your whole diet is overwhelming, start small. Mancuso started by trying to eat one nutritious food, such as eggs, each day.

5. Get more protein

Eating more protein is helpful for shedding fat because it keeps you feeling full, takes more energy to digest than carbs or fat, and helps your muscles recover after workouts.

Many of the people BI interviewed, such as Alec Kneberg and Andrea Pence, cited high-protein diets as key to their weight loss success.

Kneberg, a bank worker, lost fat while building muscle, and Pence, a mom of two, lost 140 pounds over two years.

6. Hit a calorie deficit but don't over-restrict

A calorie deficit is the only way to lose weight without surgery, and counting calories can be a helpful tool (albeit not one that's right for everyone).

Maria Kirkeland, who lost 159 pounds, found that calorie counting actually helped her make sure she was eating enough while still losing weight, which helped her stick with it.

"Before, when I'd tried to lose weight, I'd done more guesswork, and I think that led me to undereat, which would then lead me to break because I got so hungry," said Kirkeland, a teacher.

7. Find lower-calorie swaps

Lower-calorie versions of his favorite foods helped Kneberg stick to his calorie deficit, he said.

Bethany Dobson, a fat loss coach and personal trainer who lost 44 pounds, had a similar experience. Coming up with lower-calorie versions of her favorite meals helped her stay on track.

8. Eat high-volume foods

High-volume foods are those that take up a lot of space on your plate (and in your stomach) for relatively few calories, helping you stay full while in a calorie deficit. Focusing on high-volume foods helped Benji Xavier lose 100 pounds.

9. Meal prep

Xavier, a content creator, also meal-prepped to help him stay on track with his nutrition and reduce the chances of him opting for fast food.

Taking time on Sundays to make meals for the week ahead meant he could eat healthily even when he was too busy to cook.

Swapping takeout for a healthy, portion-controlled meal delivery service, combined with walking, also helped Megan Tjelle, a nurse, lose 55 pounds.

10. Strength train

Strength training has many longevity benefits and also helps you maintain muscle mass while losing fat. Many people BI interviewed, including Kirkeland and Tjelle, did strength training, even if they started off just walking.

11. Visualize a healthy lifestyle

For Mae Suzuki, a YouTuber, working on her mindset was the key to breaking free from a binge-restrict cycle.

When she started visualizing her dream self and following the habits she imagined she would have, she lost 40 pounds over six months.

• Small, sustainable dietary changes can lead to substantial weight loss over time.
• Five people who lose weight shared how their diets changed before and after.
• Most focused on portion control, calorie counting, and incorporating whole foods.

It's rare to lose fat without changing your eating habits — after all, a calorie deficit (consuming less energy than you burn) is the only way to lose weight.

However, you don't need punishing diets or to cut out all your favorite foods.

For many people, small tweaks like focusing on protein and eating smaller portions make big differences.

Five people — each of whom lost between 50 and 200 pounds — told Business Insider how their diets changed.

Less fast food

Clark Valery, an assistant manager at a pharmacy chain in New York, lost 140 pounds by cutting down on fast food and cutting portion sizes.

Before he lost weight, a typical meal could be two Big Macs, 20 chicken nuggets, two large fries, and a soda from McDonald's, or eight tacos from a Mexican restaurant. "The portions could've fed four people," he said.

To lose weight, Valery ate meals like scrambled eggs on a whole-grain English muffin with a small piece of sausage, or grilled chicken with salad or vegetables.

Lower-calorie swaps

Maria Kirkeland, a teacher from Norway, lost 159 pounds in two years by counting calories. She made some small changes to her diet too. For example, she replaced the salami and cheese on her bread with cottage cheese and low-sugar jam, and started making her own salads with less dressing than those in her work canteen.

At dinner, Kirkeland started eating leaner cuts of meat and opting for boiled or baked potatoes over fries. "They're not very calorically dense, they're very filling, they're very satiating, and they're so nutrient-rich. I love potatoes. I eat them for almost every dinner I have," Kirkeland said.

Easy, whole-food meals

Leah Mancuso, a photographer in Scottsdale, Arizona, hates cooking but still made changes to her diet to help her lose 200 pounds. Previously, Mancuso mostly ate drive-thru meals and freezer food but she's now developed new staple meals like cottage-cheese bowls and chicken with potatoes.

"I try to eat mostly at least minimally processed foods, but also make it very, very easy because I don't like cooking," Mancuso told Business Insider.

Substantial lunches, light dinners

Betsy Grunch, a neurosurgeon from the outskirts of Atlanta, lost 50 pounds when she quit fad diets and educated herself about nutrition. Before losing weight, she regularly ate fast food, such as pizza or Chick-fil-A, and had energy-dense drinks like sodas and frappuccinos.

Now, she intermittently fasts by skipping breakfast, then she eats a large, high-protein lunch and a light dinner. Grunch focuses on whole foods and protein, with carbs in moderation, she said.

Meal prep

Benji Xavier, a content creator from New Jersey, lost 100 pounds by making healthier versions of his favorite meals. Xavier used to eat a lot of fast food for convenience. To lose weight, he meal prepped on Sundays so he had healthy dishes ready to go during the week.

Xavier focused on high-volume, high-protein meals such as turkey and eggplant lasagne, or chicken-fajita-stuffed bell peppers.

• Melissa Hemsley's cookbook offers recipes to reduce ultra-processed food intake.
• Ultra-processed foods are linked to health risks like cardiovascular disease and cancer.
• Hemsley's recipes include white chicken chili, noodle salad, and no-bake peanut bars.

If cutting down on ultra-processed food is on your 2025 goals list, finding tasty new recipes is a big help.

Melissa Hemsley is a chef whose latest cookbook, "Real Healthy," is designed to help people "unprocess" their diets.

The recipes are packed with vegetables and designed for those who are short of time.

Ultra-processed foods have come to the fore of public health consciousness in recent years, as research increasingly points to the potential health risks of UPFs, including cardiovascular disease and cancer.

Hemsley recommends dishes including a white chicken chili with peppers and beans, a zingy vegetarian noodle salad, and no-bake peanut butter chocolate oat bars.

White chicken chili

Hemsley said: "A tomato-less chili, hence the name 'white chili'. I use yellow peppers here to keep the chili 'white' but use whatever color you can find. I like to serve the toppings separately and let everyone help themselves. In terms of the beans, use whatever white beans you like, such as cannellini or butter beans. I find sweetcorn is always worth keeping in the freezer, but if you've got canned corn, then drain, rinse, and add it right at the end."

Serves: Four

Time: 1 hour, 10 minutes

Ingredients

• 4 bone-in, skin-on chicken thighs
• 2 tablespoons olive oil, plus extra if needed
• 2 onions, finely chopped
• 2 yellow peppers, diced
• 4 garlic cloves, finely sliced
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1⁄4 teaspoon cayenne pepper or chile flakes, to taste
• 1.2 litres vegetable or chicken broth
• 2 x 400-gram tins of white beans, drained and rinsed
• 200 grams frozen corn
• Juice of 1 lime, plus a little zest if you like
• Sea salt and black pepper

Optional toppings

• Soured cream or yogurt
• Fresh cilantro and/or scallions onions, sliced
• Sliced avocado
• Sliced radishes or cucumber
• Lime wedges
• Jarred jalapeño slices or chile flakes

Method

1. Season the chicken thighs on both sides with salt. Heat the olive oil in a large pot and, once warm, add the chicken thighs, skin-side down. Cook for 10 to 12 minutes over a medium-high heat until very well browned, then turn and cook on the other side for 2 to 3 minutes. Lift out of the pot and set aside on a large plate.
2. The chicken should have given out plenty of fat but if not, add a splash of olive oil to the pot and, once warm, add the onions, peppers, and a pinch of salt and pepper. Fry for about 12 minutes over a medium heat until very soft, stirring every so often. Add the garlic, fry for a minute, then add the cumin, oregano, and cayenne or chile flakes and fry for 2 minutes, stirring regularly.
3. Return the chicken thighs to the pot and pour in the stock. Simmer for 25 minutes, then add the beans and continue to cook for another 10 minutes.
4. Remove the chicken thighs once cooked through and take the meat off the bones and shred. Set aside, discarding the chicken skin if you wish. Use a potato masher or the back of your wooden spoon to crush roughly a third of the beans (this will help thicken the chili).
5. Add the frozen corn, then cook for 5 minutes or so until tender. Remove from the heat, add the chicken, lime juice, plus a little zest if you like, and taste for seasoning.
6. Ladle into bowls and finish with the toppings you like.

Big veg noodle salad with lime, ginger, and peanut dressing

Hemsley said: "Even in the colder months, I think a big noodle salad is always a great thing to have up our sleeves. In the depths of winter, in and among all the cheesy bakes and big soups and stews, I crave fresh, zingy, crunchy salads like this. Use any noodles you like, even spaghetti would work if that's what you've got. I love buckwheat (soba) noodles. Swap the peanuts and peanut butter for cashews or almonds if you prefer. Do the lime trick to release more juice by rolling the limes on the kitchen counter before you slice them in half."

Serves: Two

Time: 15 minutes

Ingredients

• 2 nests of noodles
• 2 teaspoons toasted sesame oil
• 2 big handfuls of raw peanuts
• 1 large carrot, cut into ribbons with a peeler or cut into thin strips with a knife
• 1⁄4 sweetheart cabbage, very thinly sliced
• 1 small apple or pear, cored, and cut into matchsticks
• 1⁄2 small cucumber, diced

For the dressing:

• 2 tablespoons smooth or crunchy peanut butter
• 2 big limes: zest of 1 and juice of both
• 2 tablespoons tamari or soy sauce
• Thumb of fresh ginger, finely grated
• Pinch of chile flakes
• 2 teaspoons maple syrup
• Sea salt and black pepper

Method

1. For the dressing, whisk all the ingredients in a small bowl or shake in a jam jar. Taste for seasoning.
2. Cook the noodles according to the packet instructions, then drain and rinse immediately with cold water. Toss the noodles with the sesame oil and set aside.
3. Toast the peanuts in a dry frying pan over a medium heat for 3 to 5 minutes, shaking the pan every so often, until golden.
4. In a large bowl, toss together the noodles, carrot, cabbage, apple or pear and roughly half the dressing. Slowly add more splashes of dressing if you like, tossing as you go, until everything is nicely coated. Top with the cucumber and peanuts.

Chocolate peanut butter (no-bake) bars

Hemsley said: "A no-bake family favorite treat. Pretty irresistible but if you don't devour them over a few days, they will keep for a week in a sealed container. Store in the fridge in warmer months. If catering to any nut allergies, swap the ground almonds for more oats and switch the nut butter for pumpkin seed butter. If you have a preferred nut butter, try that — I love a cashew butter but keep it to the smooth variety for a silkier texture. Look out for 60% minimum cocoa solids for your chocolate."

Makes: 16

Time: 20 minutes, plus setting time

Ingredients

• 250 grams smooth peanut butter
• 100 grams ground almonds
• 100 grams porridge oats
• 6 tablespoons maple syrup
• 1 teaspoon vanilla extract
• A little pinch of sea salt

For the chocolate layer

• 180 grams dark chocolate, roughly broken
• 1 tablespoon smooth peanut butter
• Flaky sea salt, for sprinkling

Optional topping

• 2 handfuls of toasted peanuts

Method

1. Line a small baking pan or dish (about 15 x 8cm or square equivalent) with greaseproof paper, making sure it comes up high enough on the sides so that you can lift the mixture out of the pan once it's set.
2. Mix the peanut butter, ground almonds, oats, maple syrup, vanilla, and salt together in a bowl. Transfer to the lined pan, pressing down with the back of a spoon or spatula to make it even and compact.
3. For the chocolate layer, melt the chocolate in a bain-marie (a heatproof bowl set over a pan of very lightly simmering water, making sure the bottom of the bowl does not touch the water). Once melted, stir through the peanut butter and pour this evenly over the base. If topping with the whole peanuts, scatter these over the chocolate layer. Sprinkle over a little pinch of flaky sea salt.
4. Set in the fridge for 1 hour or until firm, then cut into 16 pieces to serve.

• Ashley Dunham's experience of the festive season changed after she started using a weight loss drug in 2022.
• Semaglutide, one of several appetite suppressing drugs called GLP-1s, helped dampen her "food noise."
• Several of Dunham's family members are also on GLP-1s, and their Thanksgiving food bill is much lower now.

The holiday season used to be conflicting for Ashley Dunham.

It was a joyous time to get together with family and friends over delicious food and drinks. But as someone who wanted to lose weight, navigating that brought internal turmoil and what felt like tests of her willpower.

Between Christmas and Thanksgiving, she expected to gain 15 pounds "just by eating pretty regularly, how I would typically eat for the holiday," she told Business Insider. And then came the grueling diets in January.

Now, everything is different.

In August 2022, Dunham, 33, from St John's, Florida, started taking a compounded form of the buzzy weight loss drug semaglutide (marketed as Ozempic and Wegovy).

The appetite-suppressing medication silenced the "food noise" in Dunham's head, meaning she ate less without trying and no longer felt guilty when she did eat. She also found she had more mental capacity to think about things aside from weight loss.

With family and friends now also on similar medications, known as GLP-1 agonists, Dunham's festive get-togethers have changed drastically, she said.

Her family isn't alone: The KFF Health Tracking Poll estimated in June 2024 that one in eight Americans either take or has taken one of these medications. While the drugs have been game-changing for many, others have experienced negative side effects, such as nausea and constipation that was so bad that they came off them.

Dunham experienced nausea, migraines, and constipation in her first few months on the medication but they faded with time.

Dunham used to gain weight every holiday season

2024 is Dunham's third holiday season on the weight loss drug.

In 2022, the year she started semaglutide, injecting it once a week, she lost 12 pounds between Thanksgiving and Christmas. "I could barely finish my plate," she said.

After 17 months on the medication, Dunham transitioned to what she described as a maintenance dose, which she continues to take every 10 to 14 days. In 2023, she was able to finish her plates of food, but prioritized protein and was satisfied without overindulging. Those on GLP-1s are advised to eat a high-protein diet and regularly exercise, including strength training, to minimize muscle loss.

Before taking semaglutide, Dunham used to tell herself she couldn't have any festive treats and then feel guilty if she did.

Now, she said she can happily go to festive events, enjoy one drink and one cookie, and be satisfied.

"I'm not scared that the cookie is going to have some negative repercussion," Dunham said. "I've lost a lot of the guilt from enjoying the holidays."

Dunham's Thanksgiving food shop was significantly smaller this year

At her Thanksgiving table this year, half the group was on a weight loss medication, Dunham said.

This meant that instead of buying and preparing green beans for 10, for example, Dunham cooked for six to reduce food waste, she said.

Dunham lives with her husband and six-year-old son, and since he started using GLP-1s five months ago, the family's grocery bill has dropped by about 50%, Dunham said.

"On a crazy month, we would typically spend $1,200 or £1,300 on groceries, but now we spend more like $600 or $700," she said.

She no longer makes weight loss New Year's resolutions

Before taking semaglutide, Dunham would resolve to lose weight at the start of every year.

"I don't really recall a year, even when I was in a smaller body, that I didn't have a resolution to lose weight," Dunham said. "Even when I was really skinny, it was always just about losing weight."

At the turn of 2024, for the first time, Dunham decided she no longer needed to.

Dunham said semaglutide has also come with cognitive benefits, such as improved focus. Her goals were to read more books and achieve things that had nothing to do with her weight, food, or calories.

"It was so freeing," Dunham said, "and a little jarring too because when your life no longer revolves around your weight, you have so much more brain space to actually achieve for your greater good, and even the greater good of society. Who knows?"

• Microtox is a treatment little-known in the West, which promises to smooth fine lines without freezing the face.
• Originating from South Korea, microtox is diluted Botox injected into the facial fibers, not muscles.
• I tried it, and while my skin glowed, the result was more subtle than I'd hoped for.

When my boyfriend proposed last December, I was overcome with joy for our future — and excited about wedding planning.

But I was surprised that although I'm not anxious about my looks, I felt the urge to perfect my appearance. If I'm not going to pull out all the stops on my wedding day, when am I?

I've whitened my teeth (painful), tried eyelash lengthening serum (it turned my under eyes red so I won't be repeating), and nailed down a solid skincare routine.

But no amount of retinol or SPF is going to smooth the fine lines that have appeared on my face in recent years.

Botox is, to many, the obvious solution to this symptom of human existence that we're conditioned to fear. That and other non-surgical "tweakments," such as fillers, are on the rise. From 2019 to 2022, the number of people getting Botox injections in the US jumped by 73% (to an all-time high), and those going under the needle are getting younger.

While social media has made people more anxious about their looks and reduced stigma around treatments, a more natural aesthetic is now on trend. This has seen celebrities such as Courteney Cox and Khloe Kardashian dissolve their fillers.

In that vein, I feared I would suffer from the dreaded "frozen face" Botox can cause and be unable to express my emotions on one of the most emotional days of my life.

(My fiancé, for his part, says I "don't need Botox" — but what does he know?)

So, when I heard about a treatment called "microtox" that promised to smooth fine lines without limiting facial expressions, I was desperate to know more.

Also known as "glass skin treatment," I learned microtox hails from South Korea — known for its advanced skincare — and involves diluting Botulinum toxin (aka Botox) with saline or other skin-boosters. Crucially, it's injected into the facial fibers that connect the muscles to the skin instead of the muscles themselves, smoothing the face without freezing it.

At 31, I'd never had any injectable cosmetic procedures before, and microtox seemed like a soft landing into the world of anti-aging treatments.

I tried it, and while my skin glowed, the smoothing effect was too subtle to be worth the £495 ($657) price tag.

'An airbrushed look and lustre'

After checking with dermatologists that microtox is safe, I quickly realized this relatively new treatment isn't offered by many clinics in the UK, where I live.

I booked a consultation with the Taktouk Clinic in London's ultra-affluent Knightsbridge neighborhood, which three years ago became one of the first places in the UK to offer microtox.

The treatment was originally £695 ($922), but the clinic told me the price was lowered to £495 ($657) in July to bring it in line with their other skin boosters. Business Insider was given a media rate of £476 ($631).

First, Christine Hall, an aesthetic doctor at the clinic, and I talked on Zoom about my skin and what the treatment involved. She told me not to drink any alcohol 24 hours before or after microtox, and also to avoid painkillers, the sauna, steam room, and gym.

Hall said microtox is incredibly popular in South Korea, where her mother is from, and is seen as a "red carpet treatment" to have before a big event.

"They're about 10 years ahead of us in terms of aesthetics, so I try and keep up with them because it informs me about what's going to come over to this side of the world," Hall said.

"You're going to look refreshed, your skin's going to be glowing, but nobody's going to particularly be able to tell you why," she added.

The treatment wouldn't do much to deep wrinkles, but could give me an "airbrushed look and lustre," Hall said. "Sign me up," I thought.

My face was numbed before the treatment

The clinic, which is chic and minimalist but with period features that give it an old-money feel, is discreetly positioned on a busy street of designer shops.

After checking in, I was sent to the elegant restroom, complete with expensive perfumes, to cleanse my face.

Hall greeted me in the waiting room, and I was reassured that her glowing, smooth complexion was neither frozen nor line-free.

She assessed my skin and said it was in good condition, meaning microtox wouldn't have a hugely noticeable effect — it's popular with people who have very oily skin or want to minimize redness.

Clinic manager Hilda Akpenyi then applied a powerful numbing cream to my face, topped with a plastic mask to stop it from evaporating. The cream took half an hour to take full effect, and my face quickly started to tingle and feel hot.

Hall explained that, unlike other clinics, Taktouk dilutes Botox with Klardie Cellup Ruby Solution, which she said is a hyaluronic acid skin booster designed to reduce pigmentation, hydrate, and boost radiance. This, however, makes Taktouk's treatment around £100 ($132) more expensive than its competitors, she said.

Microtox is a bearable, 20-minute procedure

Hall took me to a spacious and bright treatment room, where she wiped off the numbing cream and cleansed my face again before I made myself comfortable in a reclining chair.

Over 20 minutes, Hall made around 100 injections about one millimeter deep across the entirety of my face, unlike Botox which targets specific areas. She regularly changed the needle to keep it sharp and avoided going too close to the muscles of the mouth and eyes to prevent drooping, which can happen if it goes in too deep.

The process was slightly painful but bearable, and it felt just as you'd imagine lots of tiny needle pricks would. Having a numb face was arguably more uncomfortable.

We were able to chat throughout, and I felt reassured hearing Hall's approach is all about small, subtle, natural-looking tweaks. "The ethos of the clinic is that we're extremely conservative and we're very happy to say no," she said.

Hall finished by applying a soothing moisturizer to my skin. What I didn't realize until she held up a mirror was that my face was covered in bumps from each needle prick. It reminded me of the acne I used to have, which I thought was ironic. Hall said the bumps would ease after a couple of hours.

As I traveled across London to meet a friend, I was conscious of the looks I was getting. It took more than a few hours for the bumps to reduce, but 15 hours later the next morning, they were 95% gone.

Microtox made my skin glow

Hall said that the effects of microtox could appear within a few days, and would peak two weeks after the treatment.

For a fortnight, I dutifully monitored my face, conscious of every pore and line.

After a few days, I thought my skin appeared slightly smoother, with more sheen. As the days passed, my complexion looked somewhat tighter and glowier without being shiny, despite the lines on my face looking the same.

However, I was disappointed that my freckles faded.

After two weeks, my skin looked smoother and younger overall, and my crow's feet diminished. I was starting to understand why microtox is called "glass skin" treatment.

But the effect was slight — people who knew I'd had the treatment told me they could "maybe" see a difference, otherwise no one commented.

The effect is meant to last two to three months, but for me, it was negligible. My skin gradually went back to normal over the weeks, so it was hard to tell when the results wore off. It was like I'd had a really good facial, with longer-lasting results but a significantly higher price tag.

The result didn't justify the cost

The concept of facial tweakments is paradoxical. On the one hand, you want subtle changes so people can't tell you've had anything done. But on the other, you want enough of an effect to justify the cost.

For me, microtox wasn't worth the cost, but I wasn't the prime candidate, and people who have oily skin and large pores might have better results.

If money were no object, I might have had microtox again, considering it an expensive (and less relaxing) facial that would turn back the clock on my face a year or two for a few weeks.

However, for now, the anti-aging holy grail of having smoothed wrinkles while maintaining facial expressions remains to be found.

• Ciara, 28, submitted an average day of eating to be reviewed for Business Insider's Nutrition Clinic.
• A nutritionist said eating more food, especially carbs, would help her.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Ciara, 28, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer readers advice on their eating habits.

She said her goals are to lose fat and gain muscle.

Ciara does five CrossFit sessions plus five cardio workout classes a week. She rests on Sundays, she said.

Rebecca Ward, a sports nutritionist and personal trainer, told BI that as Ciara uses so much energy, she needs to eat enough to fuel herself and help her body recover, even if she wants to lose weight.

"She would also benefit from taking a lighter training day on one of her days rather than having only one rest day per week," Ward said.

Building muscle requires enough rest and recovery time between workouts, Ward added.

"If she's sufficiently fueled through better, more optimal food choices, that is definitely achievable," she said, referring to building muscle and losing fat.

While strength training is essential for muscle building, exercise is not a prerequisite for fat loss. Moving more does contribute to a calorie deficit, but research suggests formal exercise makes up only about 5% to 10% of a person's overall daily calorie expenditure.

Overexercising without recovering sufficiently can put stress on the body, hinder progress, or be a symptom of an unhealthy relationship with exercise.

"When we overexercise, we often do it for the wrong reasons, believing we 'need to sweat every day to burn calories' or we 'need train cardio to lose weight,' when actually our bodies will benefit more from a mixture of exercise regimes," Hayley Madigan, a personal trainer, previously told BI.

Ciara eats a high-protein diet

Ciara doesn't eat until 3 p.m. when she has half a high-protein ready-meal consisting of rice and meat.

After working out, she has an egg-white omelet with mushrooms, onions, and cauliflower rice or salmon with broccoli and cauliflower rice.

Later in the day, she has a portion of protein pancakes, two packets of protein chips, and, if she's still hungry, a protein shake or bar.

Ciara estimates she eats 1,200 to 1,300 calories and 110 to 120 grams of protein a day.

By not eating till 3 p.m., Ciara creates a large fasting window from the evening before. While some people feel good while intermittent fasting, it doesn't suit everyone and isn't required for fat loss.

Jaclyn London, a registered dietitian, previously told BI she recommends people eat breakfast as it can form part of a healthy relationship with food and also "set the stage" for the day ahead.

Eat enough carbs to fuel and recover

Ward said it's great that Ciara is eating plenty of protein to help her maintain muscle mass, but she'll struggle to build muscle with such low overall food intake.

"Her diet is very low in calories given the energy expenditure she will have with 10 exercise sessions a week," she said. "It will be difficult for Ciara to recover from or fuel her workouts optimally."

It's true that a calorie deficit is required for fat loss, but dropping your intake too low can have negative consequences such as slowing the metabolism, fatigue, brain fog, muscle loss, and menstrual-cycle loss.

"I'd be intrigued as to how well she performs during workouts that are designed to hit her goal of increasing muscle mass," Ward said. "She would benefit from having more carbs in her diet to optimize performance in said workouts, to achieve higher intensity and volume."

Ward recommends Ciara eat more carbs with every meal and snack, perhaps starting by eating more fruit daily, which would provide fiber too.

Carbs not only provide energy for workouts but help replenish glycogen stores after exercise too, which aids recovery.

Don't forget healthy fats

Ciara's diet is also low in fat.

"Fats are essential for optimal health, are fuel for exercise at lower intensities, but also very important for recovery," Ward said. "So adding in a little oil, avocado, nuts, and seeds will help her recover from training and have greater vitality from fat-soluble vitamin absorption."

Consider separate fat-loss and muscle-gain phases

While it's not impossible to lose fat and gain muscle simultaneously, doing so in separate cycles can be more effective.

This means eating at maintenance calories or a slight surplus to fuel muscle growth for a few months and then dropping into a slight calorie deficit to lose body fat.

"Losing fat and gaining muscle at the same time is possible, but is definitely sub-optimal and arguably better done in phases, i.e. maintenance and then a fat-loss phase," Ward said. "The exercise is more enjoyable too when at maintenance calories."

• The personal trainer Sana Shirvani used to regularly do intense workouts and restrict her diet.
• She ended up burned out, so shifted her focus to strength training and eating a balanced diet.
• Shirvani said she feels better physically and mentally.

Personal trainer Sana Shirvani learned the hard way that pushing her body more and more doesn't yield better results.

The London-based trainer, whose clients include Halle Bailey and her fellow cast members of the 2023 live-action remake of "The Little Mermaid," told Business Insider that doing too much intense exercise of varying types burned her out.

"I was always that gym bunny who would go to a million HIIT classes and completely batter myself and think that's the right way to get results," Shirvani, 32, said.

"I always used to pour from an empty cup. I'd have multiple burnouts a year and it got to a point in 2022 where I had such a bad burnout that it took me six months to recover," she added.

Her approach to fitness has evolved "massively" since then. Seeking help from other trainers to reduce her workload, having a less restrictive diet, focusing on longevity, and replacing HIIT with strength training and low-intensity cardio have helped her feel better about her appearance and feel less anxious and stressed, she said.

"It was such a big wake-up call for me," Shirvani said. "I was mentally really not in a good place for a long time."

Shirvani is among those who have realized in recent years that more is not always better when it comes to fitness. Focusing on recovery has become more important to many, reflected by the increasing demand for smartwatches and rings that measure how well you've recovered as well as moved.

Here's how Shirvani's priorities have changed.

Low-intensity exercise to minimize stress

While short spells of intense exercise can bring health benefits such as improved cardiovascular fitness, research suggests multiple, long HIIT classes each week can put stress on the body. However, personal thresholds vary depending on lifestyle, stress, and fitness levels.

Instead of regular hardcore workouts, Shirvani does low-intensity steady state (LISS) cardio, such as walking, climbing on a stair master, or incline walking on a treadmill.

She uses the time to relax and listen to a podcast or just be with her thoughts.

Strength training for longevity

Shirvani does a minimum of four resistance training sessions a week — two lower body, two upper body — and a full body workout, plus rehab exercises if she has time for a fifth session.

Strength training has helped Shirvani build muscle, but her health is a bigger priority than her appearance. She wants to continue moving well and being pain-free and preparing her body for potentially carrying a child, as well as the menopause. She hopes the workouts will prevent age-related muscle loss, and maintain joint health, balance, and stability, she said.

Research shows that strength training is crucial for healthy aging as it helps combat age-related muscle and bone density loss.

"Every single human on this planet should be strength training in some sort of capacity," Shirvani said.

However, she stresses that as someone without children who works in the fitness industry, her routine may not be manageable for most people.

"You can still reap those benefits with two or three weekly strength training sessions," she said.

Eating a balance of protein, carbs, and fats

Shirvani used to think she had to eat plain meals like chicken, broccoli, and rice and stick to "crazy" calorie deficits to be healthy and leaner.

Now, she feels better for eating more and has learned that she can make nutritionally balanced dishes that are flavorsome using spices and sauces.

Shirvani doesn't eliminate any foods, and still enjoys chocolate and desserts.

"Moderation is such an annoying word, but it's genuinely everything in moderation," Shirvani said. "Food is there to be enjoyed."

Eating enough protein is her priority because it helps her body recover from workouts. Her staple meals include chicken salads topped with cheese, shepherd's pie, and homemade turkey burgers.

She's also started paying more attention to her energy levels as she's got older. On days when she ate a high-carb breakfast, such as a bowl of oatmeal, she found she was hungry a couple of hours later and felt her energy levels slump.

In contrast, when she has a high-fat and high-protein breakfast, she feels satiated for longer.

"This is so personal though, this does not apply to every single person. I know people who have oats in the morning and they've got so much energy," Shirvani said.

Sleeping for recovery

Sleeping well is Shirvani's top priority when it comes to recovery, and for that reason, she never goes on her phone in bed.

"That's helped me massively," she said.

Research suggests that blue light exposure from screens such as phones could disrupt sleep.

Shirvani takes saunas when she can to relax in the evening. She always gives herself time to wind down before sleeping, rather than working late and going straight from emails to bed, she said.

She's also a fan of offloading her brain through journalling and ice baths a couple of times per week.

• The celebrity personal trainer Don Saladino shared his daily supplement intake with Business Insider.
• Health experts generally advise a "food first" approach, but supplements can fill nutritional gaps.
• Saladino's regimen includes multivitamins, omega-3, creatine, magnesium, and vitamin D.

Don Saladino takes his health and fitness seriously.

The 47-year-old New York-based personal trainer has worked with celebrities including Ryan Reynolds, Blake Lively, and Anne Hathaway.

Saladino told Business Insider he's dedicated to eating and training optimally, and he strives for continuous improvement as he ages.

"Is my body composition better now than it was when I was in my 20s? Yes," Saladino said. "Am I as strong now as I was when I was in my 20s? Yes. Can I do all the things now that I did when I was in my 20s? One hundred percent. No doubt. I feel like my physique gets better and better."

While nutrition, training, and sleep play the biggest roles, supplements are also a part of Saladino's lifestyle.

Experts in various fields generally recommend a "food first" approach (meaning striving to get all the nutrients you need from food), as overdoing supplements can have harmful side effects. However, everyone's requirements are different, and supplements can help people fill gaps.

Saladino takes the vast majority of his supplements with his first meal of the day. Having that as his routine helps him remember to take them, he said.

He shared his list of 11 daily supplements with BI.

Multivitamin

While much existing research suggests multivitamins have minimal impact, some studies suggest they can be beneficial for memory in older people, and the National Institutes of Health said they could help people who aren't getting enough of certain nutrients.

Omega-3 fish oil

Omega-3 fatty acids in foods such as oily fish are well-established to benefit heart health. They slow the build-up of plaque (which blocks the arteries), lower blood pressure, and reduce triglycerides, a type of fat in the blood.

But whether fish-oil supplements provide the same benefits as eating oily fish is still inconclusive.

Creatine monohydrate

Creatine occurs naturally in foods such as red meat, and it helps the body produce energy for intense activity.

"It's one of the most highly researched supplements out there, and I can't tell you a reason not everyone should be taking it," Saladino said.

Emerging research also suggests links between creatine and mental-health and cognitive benefits, too.

Magnesium

Saladino takes a magnesium supplement before bed, he said.

Magnesium is involved in various bodily processes, including regulating muscle and nerve function, managing blood sugar, and making protein, bone, and DNA.

The recommended daily amount for adults is between 310 and 420 milligrams, depending on age and sex. This amount can also be attained by a large handful of almonds or eight small potatoes.

Vitamin D

Vitamin D is important for bone health, mood, and immunity support. We can get vitamin D through sunlight and food, but supplements are recommended to help keep bones, teeth, and muscles healthy.

Rhiannon Lambert, a registered nutritionist, previously told BI that people in the UK and countries with similar levels of sunlight should supplement with vitamin D, especially in the winter.

Resveratrol

Resveratrol is a chemical found in red grapes (and also red wine and grape juice). It may be beneficial for people with hay fever or for those looking to lose weight, the National Library of Medicine says, and some think it has anti-inflammatory, anticancer, heart-health, and brain-health benefits.

Research is divided, however, on whether it's effective for humans when consumed in pill form, as BI previously reported.

Urolithin A

Urolithin A is a compound naturally found in foods such as pomegranate. It can help mitochondria function better to power our cells with energy — this is a process that deteriorates with age, so urolithin A is considered promising for antiaging.

A study published in 2017 found that pomegranate juice extended the lifespan of fruit flies, and a 2022 study found that older adults who were given 1000 mg of urolithin A per day for four months had significant improvement in muscle endurance.

Protein powder

Protein is important for overall bodily function, but it's especially important for active people, as it helps muscles rebuild and repair after workouts.

"There's nothing magical about protein powder, and it's not a necessity, but it's a huge convenience factor," Cliff Wilson, a physique coach, previously told BI.

Amino acids

Amino acids are the chemical building blocks of protein. They're found in protein-rich foods, or there are specific supplements such as branched-chain amino acids and essential amino acids.

There's little evidence that these supplements improve endurance, but there are potential benefits for strength training. That said, if you're getting enough protein through your diet, supplements are probably unnecessary, according to the NIH.

Glutamine

Glutamine, another amino acid, is produced by the body and found in food such as eggs, beef, and tofu. Saladino mixes his glutamine supplement with creatine, salt, and water and drinks them together in the morning, he said.

Potential benefits of glutamine supplements include reducing muscle soreness after workouts, boosting the immune system, and supporting muscle recovery. But studies suggest that they don't necessarily lead to more muscle growth.

Curcumin

Curcumin is the active chemical found in the spice turmeric. It's been found to reduce inflammation, boost heart health, reduce cancer risk, promote healthy skin, and improve brain function.

Lili Reinhart, 28, feels as strongly about mental wellness as physical.

The actor, best known for her roles in "Riverdale," "Hustlers," and "Look Both Ways," has 25 million followers on Instagram, and she makes the most of her platform.

Reinhart is outspoken and candid on everything from Donald Trump's reelection to mental health and acne.

In January 2024, Reinhart said she'd been diagnosed with the autoimmune disease alopecia, which can cause hair loss. Reinhart also has chronic fatigue, and she regularly raises awareness for her conditions in a lighthearted way.

While driving to a doctor's appointment, Reinhart spoke to Business Insider about how she keeps herself feeling good outside her working hours, from getting take-out with her boyfriend (fellow actor Jack Martin) to bookending the day with her dog, Milo.

A four-legged alarm clock

How do you start the day?

My little mini schnauzer Milo loves to wake me up. He doesn't do it when he's with my boyfriend or assistant, but he knows that just by sitting up and staring at me, I will feel it and wake up. It's kind of nice that I have this little natural alarm clock.

So, usually around 7:30 a.m., I get out of bed, go downstairs, let him out, and feed him. I don't take my phone with me because I think it's important not to look at your phone immediately after waking up.

If I'm lucky, I can go back to sleep. I try to get as much sleep as humanly possible so I wake up as late as I can. If I need to set my alarm for 10 minutes before I have to leave, that's what I'll do. I have chronic fatigue so I need my rest.

What do you eat for breakfast if you're not dashing out?

If I have a relaxing day, I love ordering breakfast or making myself oatmeal. I did a food allergy test and found out that I'm highly sensitive to eggs, but I've been eating them my entire life and I'm not going to stop. I often order eggs with toast and chicken apple sausage, or an eggs Benedict, and an iced oat-milk latte.

I like to sit outside in my backyard and soak up some sunlight on my face before I start the day. It helps wake my body up in a natural way.

Thorough skincare to manage acne

What does your skincare regime look like?

I've always been very good and consistent with my skincare because I've had acne and when you have acne, you're usually pretty strict about those kinds of things.

My own struggles inspired me to launch my new skincare line, Personal Day. So I use my cleansing powder in the morning. If I've been stressed and I have a breakout, I pat the salicylic acid acne treatment all over my face and then follow up with a day moisturizer.

I do the same at the end of the day except I double cleanse, and two to three times a week, I do the Personal Day peel and mask too.

Has acne been a constant in your life?

I developed acne when I was 12, which was a surprise because my older sister and my parents all had really good skin. It became more problematic as I got older and worked more consistently, had crazier hours, wore a lot of makeup, and dealt with more stress. The stress of my life was reflected in my skin.

When I was 24, after trying all the different topical treatments, I went on Accutane for six months but it did not have a good effect on my body. It made me very swollen and inflamed, so I stopped, but then my acne came back even worse. I went back on it for a bit while filming Riverdale just to try to keep the acne at bay.

When my esthetician, Sarah Ford, told me to pay more attention to the ingredients in my skincare, things changed. Since using Personal Day, which doesn't contain any acne-triggering ingredients, my skin has never looked better.

I wanted to start a brand that could really help people.

Gentle movement

What's your approach to food?

I'm an unhealthy eater, so I've had to change my habits, which hasn't been easy. I've just tried to be more mindful of everything I consume. I'm conscious of minimizing chemicals in all sorts of products, from skincare and tampons to food.

I order dinner in a lot — my boyfriend and I have been getting a lot of barbecue wings recently.

How do you keep active?

I've been dealing with some health issues that have made it a bit harder to be active, but I walk my dog a lot.

I have an autoimmune disorder, and so when I work out, my body doesn't feel energized or replenished. It actually feels very depleted. So I have a very tricky relationship when it comes to movement because I am still figuring out what works for my body.

I've just got back into very gentle, soft stretches at night. I grew up dancing and in musical theater, so I like to stretch. It takes me back to that time in my life, and it's meditative too.

I hope to be more active again soon. I would love to go on a nice long hike here in LA because I do enjoy it.

How do you wind down for bed?

My boyfriend and I like to watch a movie or a show and I try not to go on my phone at the same time, so it's only one screen at a time.

I end my night by feeding my dog and letting him outside. He eats three times a day because he's a little prince, so I give him what we call his midnight snack. I take some deep breaths when I'm outside and soak in some fresh air before I get into bed.

Unfortunately I do wind down on my phone, which is the worst way to do so. I try to limit my screen time, but I'm only human.

I go to bed snuggling my dog, so it begins and ends with Milo.

• Personal trainer Sohee Carpenter hasn't always had a healthy relationship with food and exercise.
• She was fixated on being lean at the expense of her health, but has now rejected diet culture.
• Carpenter is a believer of body neutrality, and emphasizes self-improvement and holistic health.

This as-told-to essay is based on a conversation with Sohee Carpenter, a 34-year-old strength and conditioning coach with a BA in human biology and an MA in psychology, based in Orange County. The following has been edited for length and clarity.

When I first got into exercise as a teenager, it was all about cardio. I did as much cardio and ate as little as possible.

Then in 2008, I started lifting weights alongside the cardio and I learned about protein and macronutrients. I was eating more, but I still wasn't healthy because my approach was so rigid. I was a compulsive exerciser.

For so many years, my focus was being as lean as possible.

But now I know that health-promoting behaviors can be pursued independent of body changes, weight, and body composition.

My focus was on being small

I started coaching clients in 2012 but I was rigid with my approach because that was all I'd been taught.

Even in college, I was trying to follow a strict meal plan, which made no sense: in my college dining hall, I couldn't eat a perfectly measured portion of chicken breast, broccoli, and almonds. Sometimes I'd eat 13 hard-boiled egg whites for lunch because I didn't know how else to track my macros.

I was very much of the mentality that the leaner you are, the healthier, happier, and better you are. The message I was pushing was super diet culture-heavy, as that was the norm for people who'd grown up in the '80s and '90s.

I was very, very fixated on being small and staying small.

As the years went on, I learned about flexible dieting and how I could hit my macros and still eat less nutritious food, but I wasn't thinking about the quality of my diet. I never cared about my fiber intake, all that mattered was whether my body looked good.

I now prioritize health over aesthetics

In recent years, I've become more aware of problematic messaging in the fitness industry. For example, people saying obesity is a choice, a moral failing, the individual's fault, or that it means you're lazy and less disciplined.

The coaching methods I'd learned earlier in my career were tied to weight stigma, and I now realize that approach doesn't help people in the long run.

Praising people for losing weight can seem harmless but it can perpetuate long-term problems like the irrational fear of regaining weight, which might encourage people to resort to unhealthy behaviors to maintain it.

If you're engaging in unhealthy behaviors to lose weight, it's not healthy.

Now, I don't care what your body looks like. Regardless of how you look, everybody deserves to have equal, non-stigmatizing access to healthcare and health-promoting behaviors.

I aim for 'body neutrality'

A lot of people label me as "body positive" but actually I'm not. However, I'm a big proponent of body neutrality.

It's not about loving every part of your body, it's more about being more neutral toward your body, not overly fixating on parts you do and don't like. It's about having your body be less of a focus of your life and take up less of your mental bandwidth, because I think that there are so many more interesting and important things that you could spend your energy on that are way more fulfilling.

Trying to love every part of your body is not only unrealistic, but it's still spending mental energy on your body. I'm not trying to bash body positivity, but it's not for me and it wasn't created for someone like me.

I love seeing more body diversity in the fitness and health space, and I think there's room for everyone to succeed regardless of how they look.

I strive for self-improvement

I'm no longer focusing on changing how my body looks, but I still push myself hard and work out a lot.

I've always been a huge proponent of continual self-improvement across different avenues of life, but in fitness, I love the idea that I can continue getting fitter, faster, and stronger as I get older.

I'm 35 this December and feel much healthier than I did in my 20s.

I started running again 13 months ago and seeing myself getting faster is really cool. I'm incorporating mobility work into my training for the first time, and I appreciate the importance of quality time with my family and friends to my health.

I'm paying attention to my fiber intake and I'm so happy when I have loads of beans for dinner. I'm thinking about my sleep quality and quantity, all these things that were never a priority before. I now understand how they impact every aspect of life.

My motives for health-pursuing behaviors have matured. If you only ever care about aesthetics and that is your only motivation for eating and exercising in certain ways, that to me is a very shallow and one-dimensional view.

I'm grateful that I've learned what I have and can see a more multidimensional meaning behind what I'm doing.

I love the idea of working hard, challenging yourself, and holding yourself to a high standard, while giving yourself a break when you need to and not being so hard on yourself. That's how I'm trying to live my life.

• Ultra-processed foods are linked to health issues including obesity and type 2 diabetes.
• Dietitian Nichola Ludlam-Raine wrote a book on UPFs and has two young children.
• Ludlam-Raine focuses on feeding her children nutrient-dense foods, but said UPFs can be part of a balanced diet.

As a dietitian who has written a book on ultra-processed foods and a mother of two, Nichola Ludlam-Raine has a few tricks for getting kids to eat a nutritious diet.

With "How Not to Eat Ultra-Processed," which was published earlier this year, she aims to demystify UPFs and help readers find a healthy balance between processed and whole foods.

Ludlam-Raine told Business Insider she takes a similarly balanced approach to feeding her two children, aged six and three. However, children are not just small adults and have different requirements, she said.

UPFs — generally considered to be foods involving ingredients and processes you wouldn't find in a typical home kitchen — have been linked to various health issues in adults, such as obesity and type 2 diabetes. A 2023 review of studies by researchers at the Federal University of São Paulo found children who consume more UPFs are more likely to be overweight and develop cardiovascular health issues and gum disease.

The American Academy of Pediatrics recommends limiting the consumption of heavily processed foods. However, an estimated 70% of baby food in the US is ultra-processed.

Ludlam-Raine explained what parents need to know about feeding their children, and the tips and tricks she uses with her kids.

Think about how nutritious a food is, not just if it's a UPF

Ludlam-Raine thinks parents shouldn't panic if their children are eating UPFs that are still nutritious, such as fruit yogurts, wholemeal bread, and baked beans (a kitchen staple for many in the UK, where she is based).

She believes it's more important to keep an eye on kids' intakes of foods that are high in fat, sugar, or salt (and low in fiber and nutrients) rather than worrying too much about whether a food is technically a UPF.

Sugar isn't a UPF, but that doesn't mean you should consume it with abandon, Ludlam-Raine said.

"There are plenty of non-UPF foods that kids shouldn't be having in excess, things like butter, cream, and sugar," Ludlam-Raine said. Sugar can lead to tooth decay, while too much high-fat food can lead to excess weight.

And while adults are becoming more aware of the benefits of increasing their protein and fiber intake, she said children don't need anywhere near as much.

For example, US guidelines advise that girls aged between two and four should consume two to four ounces of foods containing protein per day. Too much protein can put stress on the liver and kidneys of children, and make them more prone to dehydration.

"As long as they're having a predominantly whole food diet with their five portions of fruit and veg a day, the odd amount of UPF — healthy or less nutritious — is fine," Ludlam-Raine said.

However, Ludlam-Raine added that she would pay more attention to ingredients were she based in the US, where food regulations are more relaxed.

"Things are really highly and tightly regulated here as opposed to in America where I would not buy certain things like brightly colored foods," she said.

Earlier this year, California banned red No. 40 and five other chemicals from public school foods, and food dye and UPFs are a focus for President-elect Donald Trump's controversial pick for the position of Secretary of the Department of Health and Human Services, Robert F. Kennedy Jr.

Make 'snack plates' combining treats and whole foods

If your child wants a cookie, saying no can backfire.

Allowing occasional treats in moderation is important to prevent unhealthy relationships with food later in life, Ludlam-Raine said, and research suggests that restricting foods such as sweet treats can lead to children ultimately overeating them.

"It's not about banning these foods because if you ban foods then that can lead to secret eating and binge eating in the future," she said.

This is why she often makes snack plates for her children that incorporate both the treat they want and more nutrient-dense whole foods.

"I add fruit, veggie sticks like peppers, breadsticks, nut butter, and biscuits or Pom Bears. So he has his preferred food that he wants alongside more nutritious foods and it's fine," Ludlam-Raine said. (In the UK, cookies are called biscuits, and Pom Bears are a type of British potato chip.)

At first Ludlam-Raine's son wouldn't eat the vegetable sticks, but now does. Making the plates look colorful and appealing also helps, she said.

"He really likes running fast," Ludlam-Raine said. "So I tell him that if he wants to run fast, you have to eat these types of foods for energy. So he understands that he's fueling himself."

Be a role model

Ludlam-Raine's three-year-old daughter is a fussy eater but she's found that modeling healthy eating has helped a lot. For this reason, the family eats all together at least once a day, she said.

"Role modeling, eating your broccoli and vegetables at dinnertime, sitting down as a family, that has really worked with my daughter. It's amazing to see," Ludlam-Raine said. "She's seeing that I'm eating the broccoli and then she's copying her brother and me."

A 2023 study published in JAMA Network Open suggested that longer family mealtimes can increase how much nutritious food children eat.

Ludlam-Raine added it's important to understand your child's boundaries. For example, her son doesn't like vegetables added to dishes such as bolognese, but he will gladly eat them on the side.

Be patient and expose children to whole foods multiple times

Just because a child doesn't eat something the first time doesn't mean they never will, Ludlam-Raine said.

"Before, my son used to just eat plain breadsticks but he saw me dipping them into nut butter and now he does it," she said. "It takes a few exposures, but then they come round to it."

Research suggests that repeatedly putting disliked foods in front of children can increase the likelihood they will accept them, but it can take 10 to 15 exposures.

• Ultra-processed foods such as artificially sweetened diet sodas are linked to health problems.
• I used to drink one most days but have cut down for my long-term health.
• I found my tastebuds quickly adapted to healthier alternatives, but they cost more.

"If you're having a can of Diet Coke every day, I do think that that is slightly too much," dietitian Nichola Ludlam-Raine told me on a Zoom call in May.

I made sure the Pepsi Max on my desk was out of shot as she continued to tell me about the potential health risks of regularly consuming ultra-processed foods, which include diet sodas.

Those risks include type 2 diabetes, cardiovascular disease, certain cancers, and depression.

There's no set definition for UPFs, but they're generally regarded as foods made using ingredients and processes that wouldn't be found in a household kitchen.

"It's not just because of the UPF ingredients, it's because of the acids as well," she said. "It's not good for your teeth."

Though diet drinks are marketed as a healthier alternative, she said, "they are far from being a health drink (water is always best!)"

Ludlam-Raine recommended cutting down gradually — from daily to a couple of times a week.

She doesn't advocate for banning diet sodas or any other food or drink you enjoy. In the months that followed, I decided to try it out.

Here's how I did it and what I learned.

Non-UPF drinks are more expensive

A big part of the reason I drank diet soda was habit — after lunch, I liked getting a chilled can of Pepsi or Coke from the fridge.

Professor Barry Smith, an expert at the University of London's Centre for the Study of the Senses, previously told Business Insider that the sound of a can opening is designed to make you crave it. I could definitely relate to that.

"If you're looking to cut down, try swapping them for naturally flavored sparkling water, herbal teas, or infused water with fruits and herbs, which can provide a refreshing alternative without the potential downsides," Ludlam-Raine said.

I looked for healthier alternatives that didn't have long ingredient lists but could still satisfy my desire for a chilled, flavorful, fizzy canned drink. I found some non-UPF fruity drinks at the grocery store (usually sparkling water with a hint of fruit juice), but they were generally more expensive than Coke or Pepsi and came in smaller packs.

All the same, having them as healthier swaps really helped me. My favorite drinks here in the UK are Dash Water, Aqua Libra, Dalston's, and Cawston Press.

My tastebuds quickly adapted

At first, the fruit-infused sparkling water tasted bland to me, but over time, I came to enjoy it — so much so that I've now become sensitive to the fake flavor of anything artificially sweetened.

Pepsi Max and Coke Zero taste more sickly to me now. They're not unpleasant, but less enjoyable as they used to be.

My afternoon Coke cravings went away after a few weeks, as my body stopped expecting it.

I craved sweet treats less

I'd always suspected that diet sodas might lead me to crave sugary foods, but had never been sure. While I can't say there's a definite connection for me, I suspect there is.

Artificial sweeteners in diet sodas, like aspartame or sucralose, are thought to make some people crave more sweet-tasting foods Ludlam-Raine said.

On days when I don't have an artificially sweetened drink, I might be more tempted to snack on an apple and peanut butter rather than cookies.

Ludlam-Raine also warned against trying to suppress hunger with diet sodas, which can lead to binge eating later in the day. "This can disrupt balanced eating patterns and overall energy levels," she said.

I never replaced a meal with a soda and also didn't notice much of an effect from the caffeine, but I do feel good knowing that I'm cutting down on UPFs and potentially doing my future self some good.

• Jessica, 40, submitted an average day of eating to be reviewed for BI's Nutrition Clinic.
• A dietitian said that eating more substantial meals would reduce the urge to binge on snacks.
• If you'd like to have your diet reviewed by an expert, fill out this form.

Jessica, 40, submitted her eating routine to Business Insider's Nutrition Clinic, where qualified dietitians and registered nutritionists offer advice on readers' eating habits.

She said her goals are to lose fat and gain muscle.

Jessica has four daughters aged five to 12 and works a full-time remote job. Her husband leaves for work at 6:30 a.m., so Jessica gets the girls to school before starting work.

"I love the idea of working out but struggle with motivation," she said. "I have a Peloton next to my desk but rarely find time for it. I will go on streaks for about four weeks, then fizzle out for another month before I work out again."

Jessica said she would love to lose 30 pounds and be back at her wedding weight by her next anniversary, but she struggles with snacking throughout the afternoon.

Dietitian Alix Turoff told Business Insider that Jessica's eating pattern is common among busy moms but there are a few key things she can change to achieve her goals.

Tip 1: Eat a substantial breakfast

Jessica starts the day with a cup of coffee with creamer, and mid-morning she drinks a protein shake mixed with water and powdered peanut butter.

"I usually skip lunch because I'm not hungry because of my shake," Jessica said.

Turoff said that not eating anything substantial for breakfast or lunch will likely contribute to overeating later.

"Between her coffee and her morning shake, she's probably taking in a maximum of 200 calories until her kids come home which is when she's struggling with binge eating foods that aren't making her feel good," Turoff said. "This lack of substantial food intake during the earlier part of the day can lead your body to feel deprived, triggering overeating."

If Jessica wants to stick with a shake, she could add some frozen fruit and nut butter, or keep the shake the same but add a slice of wholegrain toast with butter or nut butter, Turoff said.

Tip 2: Eat meals with protein, carbs, fat, and fiber

Mid-afternoon, Jessica hits the snack cupboard.

"I binge eat all the snacks when my kids come home — chips, granola bars, handfuls of chocolate chips," she said. "Seriously, everything that could be bad for me, I eat it."

Jessica said she prefers whole foods over processed but frequently binges on the latter when she's stressed (which is often).

Turoff recommends ensuring breakfast and lunch provide protein, carbs, fat, and fiber.

If Jessica doesn't feel too hungry at lunchtime, she doesn't have to have a huge meal, but it should still be balanced. For example, she could have a salad with lean protein (such as chicken, tofu, or shrimp) and beans, or a turkey sandwich on wholegrain bread, Turoff said.

"She'll be better able to stabilize her blood sugar levels which will not only provide sustained energy but will also significantly decrease her cravings for carbs and sugar," Turoff said.

Tip 3: Plan snacks in advance

Having more substantial meals should decrease Jessica's desire to snack come the afternoon, but Turoff also recommends planning more nutritious snacks in advance.

"I would encourage her to pick three different snacks that she could rotate on a daily basis so that she knows what her options are and doesn't have to make too many decisions," Turoff said.

She recommends popcorn with string cheese, nuts with a piece of fruit, or a protein bar.

Tip 4: Eat carbs at dinner

Jessica's husband cooks dinner and they usually eat lean meat with two or three vegetables.

"Many nights we eat out due to our busy schedules," Jessica said. "I usually don't eat much at dinner because I've binged so much after school."

Turoff recommends adding a carb like a baked sweet potato, rice, grains, or pasta to dinner to make the meals more balanced. Once Jessica is snacking less in the afternoon, she should be more hungry for dinner.

Tip 5: Calories are king for fat loss

When it comes to weight loss, a calorie deficit (consuming less energy than you're burning over the course of the day) is essential. You don't have to count calories, but it can be a useful way to work out portion size.

"Her calorie goal will depend on her current height, weight, and activity level, but if she wants to get a better idea of how many calories to aim for at her meals, she could use the rough calculation of multiplying her goal weight in pounds by 12," Turoff said.

She added: "This will give her a rough sense of how many calories she should consume each day to lose weight. From there, divide those calories up by breakfast, lunch, dinner, and snacks to know how many calories to target at each meal."

Tip 6: Build up to exercise

Exercise plays a smaller role in fat loss than many people think, so Turoff recommends Jessica tackle her food first.

"I find that people become more motivated once they start to see the weight start to come off and that might give her the push she needs to start exercising more consistently," Turoff said.

If Jessica doesn't actually enjoy using her Peloton she should try different classes or gyms to find a form of exercise she likes.

While any movement is good, Jessica will need to incorporate strength training into her regime to gain muscle. Turoff recommends two to three sessions a week.

• Don Saladino, a celebrity trainer, eats five nutritionally balanced meals a day.
• Saladino balances protein, fiber, carbs, and healthy fats, and also focuses on gut health.
• His structured diet and training help him shed body fat and boost muscle mass.

Eating healthily is no chore to Don Saladino.

As we spoke on Zoom at 9 a.m., he made his way through a portion of chicken breast, broccoli, sweet potato, and sauerkraut drizzled with olive oil and apple cider vinegar. It was his second meal of the day.

A celebrity personal trainer, Saladino thrives on eating and training to optimize his health, performance, and physique.

Saladino, who is 47, explained how he fuels himself and why he likes to track his food intake.

Saladino, whose clients include Ryan Reynolds and Blake Lively, told Business Insider that he first became interested in nutrition as a teenager and has learned a lot since then.

"You're probably not going to ever meet anyone who's more into this than I am," he said.

Saladino doesn't always eat nutritionally perfect meals, but tracks the nutritional content of his food to measure his progress and support his active lifestyle.

He focuses on eating a balance of protein, fiber, carbs, and healthy fats, with fermented foods to boost his gut health, he said.

Saladino said he is more disciplined with his diet than the average person needs to be.

"But for me, this has become like a game. This has become really fun for me. This isn't work," he said. "I enjoy feeling really good and I enjoy my body responding a certain way and looking a certain way."

Saladino eats five meals a day

On the day of our interview, here's what Saladino ate:

• Meal one: Greek yogurt, blueberries, whey isolate protein powder, milled flax seeds, cinnamon, oats, and almond butter
• Meal two: chicken breast, broccoli, sweet potato, and sauerkraut drizzled with olive oil and apple cider vinegar
• Meal three (pre-workout): white rice, egg whites, whole eggs, and baby carrots
• Meal four (post-workout): whey protein, almond butter, Cream of Rice
• Meal five: lean beef, rice, zucchini, sauerkraut, and walnuts

Saladino said he pays as much attention to his fiber intake as the three macronutrients: protein, carbohydrate, and fats.

He rarely drinks alcohol and only has one or two drinks when he does.

Saladino doesn't tend to deviate from his regular diet for more than one meal, he said, and wouldn't have a whole day off-plan.

"People are like, 'Oh, live a little.' I went to my family's last night and had a bowl of pasta the size of my head. It was fun, but I can't do that a lot. Otherwise, I feel like shit," Saladino said.

What gets measured gets improved

Saladino doesn't track his food intake every day of the year, but he does on a lot of days.

"Why do I do this? Is it because I want to take my shirt off and look a certain way? Sure. Is it because I want my energy levels to be really high? Absolutely. Is it because I want my sleep quality to improve? Yes. But I'm doing these things throughout the year to measure and gamify my progress in the gym," he said.

Saladino has annual body scans and tests to see how his body responds to changes in his diet, training, or lifestyle.

"Now I'm dialing in my macros to try and drive body fat down while I'm increasing muscle. For someone to do this, you have to be very calculated," Saladino said.

This means that Saladino's diet and training are both structured, and he is continually pushing himself, he said.

One major benefit of tracking his food intake is that it ensures he eats enough, Saladino said. When he stops tracking, he often finds he eats less, which makes it harder to hold on to muscle.

"Tracking is going to eliminate any of the guesswork," Saladino said.