10 Foods and Habits You Should Give Up for Healthy Weight Loss – Insights from Nutritionist and Pilates Instructor Cori Grămescu

Intermittent fasting, water fasting, low-carb diets, the keto diet, the Rina diet, and many others are well-known dieting methods tested by people struggling with weight. Almost daily, new diets and meal plans emerge, promising fast and effortless weight loss as if by magic. Unfortunately, achieving healthy weight loss and maintaining it long-term requires committing to lasting lifestyle changes rather than following the latest diet trend.

Adopting a healthy lifestyle does not mean giving up all food pleasures but rather learning to make better choices. A balanced diet, combined with physical activity and quality sleep, is the secret to a healthy life. Nutritionist and Pilates instructor Cori Grămescu highlights the bad habits that must be overcome to achieve lasting results.

“A healthy lifestyle is not about extreme restrictions or giving up everything we enjoy; it is about balance and consistency in our food choices. Eating minimally processed foods provides our bodies with the essential nutrients needed to function optimally. Cooking at home is an excellent way to control ingredients and meal quality while avoiding additives, excessive sugar, and unhealthy fats. Additionally, it is crucial to develop sustainable habits that help maintain long-term results, rather than achieving a quick but short-lived change. A balanced diet, combined with exercise and restful sleep, is the key to a healthy body and overall well-being. It is important to treat our bodies with respect, be mindful of our choices, and understand that slow and sustainable progress is far more valuable than quick fixes.” – Cori Grămescu.

To achieve healthy and sustainable weight loss, it is essential to eliminate certain habits and foods that hinder progress. Here are ten aspects you should give up if you want to lose weight.

1. Sweets
   Refined sugar and processed sweets are the main culprits behind weight gain and various health problems such as type 2 diabetes, insulin resistance, cardiovascular diseases, and even certain types of cancer. Excessive sugar consumption causes rapid blood sugar fluctuations, leading to increased hunger and cravings for unhealthy foods, creating a vicious cycle of overeating. Additionally, sugar negatively impacts skin health by accelerating aging through glycation, a process that degrades collagen and elastin, causing wrinkles and loss of skin elasticity. Processed sweets also contain additives, preservatives, and trans fats that increase inflammation in the body and disrupt gut microbiome balance. By opting for homemade desserts, we can fully control the ingredients, use natural alternatives, and enjoy sweetness in a balanced way without harming our metabolism or promoting weight gain.

“Excessive sugar consumption significantly contributes to weight gain, so giving up refined sugar is one of the most important steps toward a healthy lifestyle. Everyone has a favorite sweet treat, whether it’s chocolate, ice cream, or cakes, but completely eliminating them from our shopping list will only make them more tempting. Try not to restrict any food from your diet, as it becomes even more desirable when forbidden. Instead, allow yourself treats in moderation, setting your own limits. Savor every aspect of the taste, texture, and flavor slowly, so you feel truly satisfied and happy. Instead of processed sweets loaded with sugar, preservatives, and artificial colors, it is recommended to prepare healthy desserts at home. You can use natural sweeteners like honey, maple syrup, or dates, which provide a pleasant sweetness without the negative effects of refined sugar. Additionally, using whole-grain or gluten-free flours, healthy fats like coconut oil or peanut butter, and natural protein sources makes desserts more nutritious and less harmful to health.”

2. Refined Carbohydrates
   Refined carbohydrates are processed foods that have been stripped of fiber, vitamins, and essential minerals, making them nutrient-poor but high in empty calories. Common refined carbohydrates include:

• White bread
• Pastries (croissants, donuts, store-bought cakes)
• Processed biscuits and wafers
• White flour pasta
• White rice
• Sweetened cereals
• White flour snacks (pretzels, breadsticks, chips)

Consuming these foods causes sudden blood sugar spikes, followed by rapid drops, leading to hunger shortly after eating and promoting overeating. Over time, this type of diet can lead to insulin resistance, an increased risk of type 2 diabetes, cardiovascular diseases, and abdominal fat accumulation.

“Foods like white bread, pasta, and pastries are high in refined carbohydrates, which can contribute to weight gain. Eliminating and replacing them with complex carbohydrate sources is essential for a healthy lifestyle. Complex carbohydrates provide sustained energy, are more filling, and do not cause significant blood sugar fluctuations, helping with weight control and metabolic health. Choosing whole foods is one of the simplest and most effective ways to improve diet quality and support a healthy body. Additionally, refined carbohydrates negatively impact the gut microbiome, promoting inflammation and digestive imbalances. Some high-fiber and nutrient-rich complex carbohydrate options include: whole wheat or rye bread, whole grain pasta, brown, basmati, or wild rice, quinoa, buckwheat, millet, legumes (lentils, chickpeas, beans), and sweet potatoes.”

3. Sedentary Lifestyle
   A sedentary lifestyle is one of the main causes of weight gain and associated health problems such as cardiovascular diseases, type 2 diabetes, and hormonal imbalances. Lack of physical activity slows metabolism, affects digestion, and leads to muscle mass loss, reducing calorie burning. A sedentary lifestyle promotes the accumulation of visceral fat, which is linked to an increased risk of chronic inflammation and serious conditions, including high blood pressure and metabolic disorders. Additionally, a lack of exercise affects bone and joint health, increasing the risk of osteoporosis and chronic pain.

“Lack of physical activity slows metabolism and promotes fat accumulation. Regular physical activity not only helps maintain an optimal weight but also improves mood, reduces stress, and boosts energy levels. Exercise is essential not just for weight loss but for overall health. You don’t need to do intense workouts daily to stay active. Even 30 minutes of movement a day—whether walking, functional training, team sports, yoga, Pilates, or light exercises—can have significant health benefits. It’s important to find a type of physical activity that you enjoy and can maintain in the long term, so it becomes a natural part of your lifestyle.”

4. Alcohol
   Alcohol consumption is one of the factors that hinder weight loss, as it provides a high intake of empty calories without offering essential nutrients. For example, a glass of wine contains about 120-150 calories, while sweetened cocktails can exceed 300-400 calories per serving. Additionally, alcohol slows metabolism and affects the body’s ability to burn fat, as the liver prioritizes processing alcohol over metabolizing lipids. Another negative effect of alcohol is increased appetite and reduced self-control, leading to unhealthy food choices and excessive calorie intake. Alcohol also disrupts sleep quality, raises cortisol levels (the stress hormone), and promotes water retention and inflammation in the body. In the long term, regular alcohol consumption can contribute to liver diseases, digestive problems, and hormonal imbalances.

“Alcoholic beverages are high in empty calories and can disrupt the weight loss process. Alcohol not only adds extra calories but also affects metabolism, digestion, and sleep quality. If the goal is weight loss or maintaining a healthy lifestyle, reducing alcohol consumption can make a significant difference. It is important to be aware of its impact on the body and choose moderation, so as not to compromise the results achieved through balanced nutrition and exercise. If you don’t want to eliminate alcohol completely, it is recommended to consume it in moderation and opt for lower-calorie options, such as dry wine or sugar-free mixed drinks. Proper hydration and avoiding alcohol on an empty stomach can help minimize its negative effects.”

5. Carbonated Beverages

Carbonated beverages, especially sweetened ones, are one of the main sources of added sugar in the diet and significantly contribute to weight gain and metabolic issues. A single can of soda can contain between 30 and 40 grams of sugar, exceeding the daily recommended intake set by the World Health Organization. Regular consumption of carbonated beverages leads to sudden spikes in blood sugar levels, followed by rapid drops, which trigger hunger and promote overeating. Besides their high sugar content, these drinks also contain artificial additives, colorants, and preservatives that can negatively impact digestive health, causing bloating and gut flora imbalances. Additionally, phosphoric acid, found in many carbonated drinks, may contribute to bone density loss, increasing the risk of osteoporosis.

“Sweetened carbonated beverages are among the most harmful products for health, negatively affecting body weight, metabolism, and digestion. Replacing them with water, natural teas, or freshly made juices is a smart choice that supports weight loss and overall health. Even occasional consumption should be done in moderation to avoid long-term negative effects. Even ‘sugar-free’ or ‘light’ versions are not a healthy alternative, as they contain artificial sweeteners that can affect insulin sensitivity and increase cravings for sweets. Long-term, frequent consumption of these drinks is associated with a higher risk of diabetes, cardiovascular diseases, and visceral fat accumulation. To maintain optimal hydration and avoid the negative effects of carbonated beverages, it is recommended to consume water, unsweetened teas, or infused water with fruits and herbs, which provide a pleasant taste without compromising health.”

6. Sleepless Nights

Lack of sleep profoundly affects metabolism and hormonal balance, directly impacting the weight loss process. When we don’t get enough sleep, our bodies produce more cortisol, the stress hormone, which promotes abdominal fat accumulation and increases cravings for sugary and fatty foods. Sleep deprivation also reduces leptin levels (the satiety hormone) while increasing ghrelin (the hunger hormone), making us eat more than necessary. Insufficient sleep further decreases insulin sensitivity, increasing the risk of type 2 diabetes and metabolic disorders. Beyond its effects on weight, sleep deprivation affects concentration, mood, and energy levels, making us more prone to a sedentary lifestyle and unhealthy food choices.

“Sleep is an essential pillar of health and weight loss. Even with a balanced diet and regular exercise, lack of rest can compromise results and lead to hormonal imbalances that promote weight gain. Establishing a healthy sleep routine and prioritizing rest helps maintain energy levels, make better dietary decisions, and keep metabolism active. To support weight loss and overall health, it is crucial to maintain a consistent sleep schedule of at least 7-8 hours per night. Good sleep hygiene includes avoiding screens before bed, reducing caffeine intake in the afternoon, and creating a relaxing sleep environment.”

7. Highly Restrictive Diets

Highly restrictive diets may seem like a quick solution for weight loss, but in the long run, they are unsustainable and can negatively impact health. Drastically eliminating food groups or severely cutting calories can lead to nutritional deficiencies, muscle loss, and a slowed metabolism. Severe restrictions also disrupt hormonal balance, affecting leptin and ghrelin levels, which leads to constant hunger and intense cravings.

“Extreme diets are not a long-term solution. Although they may bring quick results, they are short-lived and can harm both physical and emotional health. It is far more important to learn to eat in a balanced way, listen to our bodies, and adopt sustainable eating habits. Another negative effect of restrictive diets is the psychological impact. They can cause frustration, anxiety, and even binge eating episodes, as the body tries to compensate for nutritional deficiencies. In many cases, people who follow such diets experience the yo-yo effect, quickly regaining lost weight—sometimes even more. Instead of resorting to drastic diets, it is more effective to adopt a balanced lifestyle based on healthy food choices, proper portion control, and regular physical activity. This way, weight loss becomes sustainable and does not negatively affect health. Healthy weight loss does not mean starvation—it means making smart and sustainable choices!”

8. Skipping Meals

Skipping meals may seem like a simple way to reduce calorie intake, but it can actually have negative effects on metabolism and hormonal balance. When we skip a meal, the body enters a “survival mode,” and when we eat again, we tend to overeat to compensate for the missed meal. This leads to blood sugar fluctuations and increased hunger, promoting overeating and fat storage.

“Skipping meals is not an effective weight loss strategy. Instead of long breaks between meals, it is much healthier to maintain a regular eating schedule with balanced meals and snacks that support metabolism. This helps keep energy levels stable and prevents intense cravings that can lead to unhealthy food choices. Furthermore, skipping meals deprives the body of essential nutrients throughout the day, which can lead to vitamin, mineral, and protein deficiencies. The lack of these nutrients can slow down weight loss, decrease energy levels, and negatively impact overall health. Additionally, skipping meals slows down metabolism and can lead to muscle loss, making fat burning less efficient. It is recommended to have three main meals and 1-2 healthy snacks throughout the day to maintain stable energy levels and support metabolism.”

9. Processed and Ultra-Processed Foods; Fast Food

Fast food and highly processed foods are typically packed with empty calories, unhealthy fats, added sugar, and additives that not only harm health but also hinder weight loss. These foods are low in essential nutrients and high in trans fats, which are linked to a higher risk of cardiovascular disease, chronic inflammation, and insulin resistance.

“Fast food and highly processed foods are the main culprits behind the increasing risk of obesity and metabolic diseases. These foods are extremely tempting due to their intense flavors but have long-term negative effects on health. Processed foods are often high in sodium, leading to water retention and increased blood pressure, and many have a high glycemic index, causing rapid blood sugar spikes and promoting abdominal fat storage. Additionally, many processed foods contain artificial preservatives and colorants that can disrupt gut microbiome balance and contribute to inflammation in the body. Even occasional consumption of fast food and processed foods can have long-term negative health effects due to the accumulation of toxins and harmful substances in the body. Instead, it is best to opt for home-cooked meals using natural, fresh, and minimally processed ingredients. This way, not only do we get a healthier meal, but we also have control over the quality and quantity of ingredients used. The best choice is always home-cooked food, made with simple, natural ingredients—not only do we control what goes on our plate, but we also enjoy the authentic taste and nutritional benefits of unprocessed foods.”

10. Trans Fats and Saturated Fats

Trans fats and saturated fats are harmful types of fats that negatively impact cardiovascular health and metabolism. Trans fats, found in processed foods, margarine, fast food, and pastries, are considered the most dangerous because they can raise “bad” cholesterol (LDL) levels and lower “good” cholesterol (HDL), leading to fat accumulation in the arteries and increasing the risk of heart disease and stroke.

“Trans and saturated fats are often linked to long-term health issues, including heart disease and metabolic disorders. It is important to avoid them as much as possible and replace them with healthy fats that support cardiovascular health and metabolism. Saturated fats, found in red meat, full-fat dairy, butter, and certain cooking oils (such as coconut and palm oil), are also linked to increased ‘bad’ cholesterol levels and a higher risk of cardiovascular diseases. Although some research suggests that saturated fats are not as harmful as trans fats, consuming them in large amounts is still unhealthy, especially when they replace healthy fat sources. It is crucial to choose healthy fats that benefit the heart and metabolism. These include: Avocado; Extra virgin olive oil; Nuts and seeds; Fatty fish (salmon, sardines, mackerel); Coconut oil in moderate amounts (for low-temperature cooking). These fats are essential for cell health and hormone balance and help reduce inflammation in the body.”

Giving up unhealthy eating habits and adopting a balanced lifestyle are essential steps for weight loss and optimal health. By replacing processed foods, sugar, and unhealthy fats with natural, fresh alternatives and home-cooked meals, we can achieve a well-balanced diet that promotes weight loss and overall well-being. A healthy lifestyle that includes regular exercise, sufficient sleep, and a diverse, unprocessed diet is the key to maintaining a healthy weight and preventing health issues. Moderation and balance are fundamental, and through education and informed decisions, we can build healthy habits that support us on our journey to a healthier, more fulfilling life.

About Cori Grămescu

Cori Grămescu, a nutritionist and pilates instructor, has helped over 35,000 people transform their lives and reach their desired weight without exhaustion or starvation over her 18-year career. Her first book, “Healing the Relationship with Food and Your Own Body,” is a personal story about health and balance, offering advice and recommendations on both fitness and nutrition. It is also the first book in Romania to include a support circle for all readers. Cori Grămescu is someone who has struggled with extra weight and won. She interacts daily with thousands of women eager to discover the secrets of a healthy body. Through her social media channels, users can find answers to questions about food, exercise, recipes, realistic transformation goals, as well as how stress affects digestion or how to stop emotional eating. For more details about affordable weight loss programs, visit yummdiet.com.