Sustainable weight loss is about creating long-term, healthy habits rather than relying on quick fixes. It involves balanced nutrition, regular movement, and mindful eating. One major obstacle to progress is consuming too many “empty calorie” foods and drinks—items high in sugar, unhealthy fats, or refined carbs with little to no nutritional value. Over time, they can “wreck” your progress by leading to overeating and stalled weight loss.
Adam Nelson, a fat loss coach, recently shared five foods you should avoid at all costs because they will “wreck” your progress. According to him, potato chips, soda, and white bread are some of the worst choices. Read on to learn more.
1. Potato Chips
Chips are calorie-dense but lack essential nutrients like fiber and protein, which help keep you full. This can lead to overeating without real nourishment.
Nelson says potato chips are filled with additives, high in bad fats, and packed with sodium. “They’re an empty calorie trap that will wreck your progress.”
2. Soda
The high sugar content in soda causes blood sugar to spike and crash, leading to hunger and cravings for more sugary or high-carb foods.
Nelson says these are “packed with sugar or artificial sweeteners that mess with cravings and metabolism.” He suggests water or herbal tea as healthier alternatives.
3. White bread
Unlike whole grain bread, white bread is stripped of essential nutrients, making it an empty calorie food that doesn’t support overall health or satiety.
Nelson highlights its lack of fiber, nutrients, and “spikes your blood sugar.” He instead wants you to swap it with whole grains or healthier carbs like sweet potatoes.
4. Candy bars
Nelson says these sugar-bomb treats will leave you feeling sluggish.
The high sugar content in candy bars is no surprise, but the lack of protein or fiber can make things even worse. These won’t keep you full, leading to more snacking and overeating throughout the day.
Opt for dark chocolate or fruit instead.
5. Energy Drinks
Energy drinks may seem like a healthy option, but they’re just another liquid sugar drink. They contain large amounts of added sugar, which leads to excessive calorie intake without providing any real nutrition or satiety. Additionally, excess sugar, especially from liquid sources, is easily stored as fat when not burned for energy, particularly around the belly.
Nelson warns that the sugar and caffeine combo in energy drinks will lead to crashes later on in the day.
