What I Avoid on a Fat Loss Journey and the Proven Approach to Get Results
“You can’t out-train a bad diet”.
We’ve all heard this before, right?
I know it is easy to assume that regular exercise will burn away any unhealthy food choices, but that’s not always the case.
What if I told you it’s not just about eating less but about eating right?
The key to fat loss isn’t slashing calories or avoiding carbs altogether. As a matter of fact, you could put yourself at risk for nutrient deficiencies if you don't replace those nutrients. It’s actually making strategic choices that fuel your body while keeping you satisfied.
Continue reading to know what I avoid on a fat loss journey and the practical swaps that help me stay consistent and get real results and how you can too!
Fat loss journey
Here’s a List of what I Avoid on a Fat Loss Journey (And What I Do Instead)
Highly Processed Foods & Sugary Snacks
A processed food is any food or drink that has been changed in some way when it’s made or prepared.
What about HIGHLY processed foods?
These foods often include ingredients you would not usually have at home, such as preservatives, sweeteners and emulsifiers.
Why do I avoid them?
They are full of empty calories and cause blood sugar spikes, leading to energy crashes and cravings. They trick your brain into eating more without providing real satisfaction.
Examples of them are biscuits, cakes, packaged snacks, instant noodles, sugary breakfast cereals.
Better alternatives are to swap highly processed foods for whole foods like fruits, nuts, and yogurt to manage hunger better. If you need a treat, try stuffed dates or air-popped popcorn with chili seasoning for flavor without the extra junk.
Sugary Drinks and Fruit Juices
They are drinks containing added sugar like sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavored mineral waters, energy and sports drinks.
Why do I avoid them?
Liquid calories sneak up on you—they don’t trigger the same fullness response as solid foods, meaning you could drink hundreds of calories without noticing. Juices strip fruits of their fiber, leading to insulin spikes and hunger.
What other alternatives do I have?
Better Alternatives are to stick with water (add electrolytes), unsweetened tea, or infused water with mint and lemon. If you’re craving sweetness, whole fruits are a better choice than juice.
Refined Carbohydrates
Refined carbohydrates have gone through a manufacturing process that removes most of their nutritional value. This means you can lose out on fiber, vitamins, minerals, and polyphenols.
Why do I avoid them?
Refined carbs like white bread and pastries digest quickly, causing rapid blood sugar crashes that make you crave more food. They also lack fiber, leaving you less satisfied.
What other alternatives do I have?
Choose complex carbs like brown rice, sweet potatoes, or quinoa. Or try Nigerian-inspired swaps like plantain sides or cauliflower rice.
Too Many ‘Healthy’ Processed Foods
What you consider healthy, may not actually be healthy.
Just because a label says “low-fat,” “keto,” or “gluten-free” doesn’t mean it’s good for you.
Why do I avoid this?
These products often contain hidden sugars and additives to make up for missing ingredients. Consuming them can lead to weight gain, increase the risk of type 2 diabetes, and more.
Examples of this so-called “healthy foods” are but not limited to: Protein bars, flavored yogurts, and diet snacks with long ingredient lists.
What other alternatives do I have?
Better Alternatives would be to stick with whole foods like eggs, lean meats, and fresh produce. For snacks, try boiled eggs or chicken skewers over pre-packaged products.
Skipping Meals or Extreme Dieting
While some people think eating makes them fat, so they skip meals when in reality it is the source of the calories that matters.
Why do I avoid this?
Skipping meals or cutting calories drastically can slow down your metabolism and lead to binge eating later. Your body needs consistency to avoid starvation mode.
A better choice would be to focus on structured meal times with protein-rich meals and healthy fats. The goal isn’t to eat less—it’s to eat smart, so you stay satisfied and avoid overeating later.
Prioritize protein
What other options do I have?
A Smarter, Sustainable Approach to Fat Loss would be to:
1. Prioritize Protein First
- Aim for 2g of protein per kg of body weight daily. Protein keeps you fuller longer, prevents muscle loss, and boosts your metabolism.
Start every meal with protein to naturally eat fewer carbs and fats.
2. Manage Portions (Without Obsessing Over Calories)
- Use simple portion guidelines: a palm-sized portion of protein, a fist-sized portion of carbs, and thumb-sized fats. For example, if you’re eating Jollof rice, keep it to 200g, add grilled chicken, and fill the rest of your plate with veggies.
3. Hydrate Properly
- Aim for 2-3 liters of water daily, adding electrolytes if you exercise regularly. Hydration helps with hunger management and improves energy levels.
4. Stay Active Beyond the Gym
- Move throughout the day, not just during workouts. Take the stairs, go for walks, or enjoy activities like dancing or swimming. It all adds up to calorie burn.
5. Know That Sleep & Stress Management Are Key
Poor sleep and high stress lead to hormonal imbalances that can stall fat loss.
- Prioritize 7-9 hours of sleep and practice relaxation techniques like journaling, light stretching, or mindfulness.
Choose Consistency Over Perfection Anyday, Anytime!!!
Because at the end of the day, fat loss isn’t about being perfect. It’s about making smart, sustainable choices that fit your lifestyle. It’s okay to enjoy your favorite foods occasionally—what matters is staying consistent over time.
My personal approach isn’t just about dropping weight, it’s about feeling energized, strong, and confident every day. Avoiding certain foods isn’t a punishment; it’s a choice to fuel my body in the best way possible.
Are you ready to transform your food and health journey? Especially one that fits in with your lifestyle?
Let’s create a plan that works for you.
I’ve helped clients make real changes with balanced nutrition, simple strategies, and sustainable habits.
Click the learn more button below to get started
Or send an email to hello@gbemigiwa.com
Let’s make this the last time you need to “start over.”
Gbemi Giwa.
