Foods To Avoid To Lose Weight Quickly (With Alternatives)

Ever find yourself questioning why shedding those extra pounds seems like a Herculean task for you? You might be getting the right amount of exercise daily and still struggle to lose weight. The secret often lies in your daily food choices. So, buckle up as we start the journey through nutrition.

This blog is your guide to lose weight without the gym. We'll learn about the foods to avoid to lose weight, offering insights that will empower you in your pursuit of a healthier lifestyle.

Avoiding Some Foods Facilitates Weight Loss Without Exercise:

An average adult requires approximately 2000 to 2500 calories daily for fundamental bodily functions. However, certain foods stealthily push you beyond this limit, leading to a calorie surplus. Consuming excess calories causes the body to store them as fat, resulting in weight gain.

Most seemingly harmless snacks conceal a lot of calories. The reason for this is the excessive amount of added sugar they contain. Sugar may appear harmless, but 1 tablespoon of sugar has 49 calories. Indulging in these foods routinely contributes to a significant surplus and weight gain.

The key to shredding those extra kilos lies in clever choices in the kitchen. We're about to guide you through making simple yet effective decisions in your diet that can help you lose weight without exercise.

Foods to Avoid for Optimal Weight Loss (With Healthy Alternatives)

1. Packaged Fruit Juices:

Steer clear of the seemingly innocent packaged fruit juices. Despite their health claims, these beverages often harbor added sugars and preservatives, turning them into a calorie-rich setback.

A mere 8-ounce serving of packaged fruit juice has around 120 calories, primarily because of the added sugars. Regular consumption can contribute to an unwarranted calorie surplus, hindering your weight loss goals.

Smart Swap:

Opt for whole fruits or homemade juices without added sugars as a lower-calorie alternative.

2. Packaged Breakfast Cereals:

Beware of packaged breakfast cereals in your weight loss journey. Despite their appeal, these cereals often hide added sugars and refined grains, sabotaging your weight loss efforts.

A typical bowl of packaged breakfast cereal can contain an alarming amount of hidden sugars. An average box of cereal contains 19.8 grams of sugar per 100 grams. It can lead to an unintended calorie surplus, stopping your weight loss.

Smart Swap:

Opt for whole-grain cereals or oatmeal, which provide essential fibers for a lasting feeling of fullness. Add fresh fruits for sweetness without the drawbacks of added sugars.

3. Cold Drinks:

Despite their thirst-quenching appeal, these beverages are full of sugar that can throw off your weight loss game.

A single can of cold drink may contain around 140 calories, mostly from sugars. Regular consumption can lead to an unintended surplus in your daily calorie count.

Smart Swap:

Choose water, herbal teas, or infused water for a refreshing, calorie-free alternative.

4. Protein Bars:

Protein bar: Foods to avoid to lose weight
Image by azerbaijan_stockers on Freepik

When trying to lose weight, it is important to be cautious of consuming protein or candy bars. Sure, they boast protein, but many have a not-so-friendly ingredient – added sugars. A 100-gram protein bar can pack a surprising 29 grams of sugar.

When consumed daily, these 29 grams of sugar can disrupt your weight loss by boosting your calorie intake. That quick energy boost does not stick around for long, leaving you craving more and potentially messing up your eating plan.

Smart Swap:

Keep it simple with nuts, seeds, or Greek yogurt. They're protein-packed without the sugars, giving your weight loss mission a smoother ride.

5. Bread:

Surprisingly, even bread can increase your weight. Bread, particularly refined ones, can contribute unnecessary calories. 100 grams of bread may contain around 5 grams of sugar and have approximately 219 total calories.

Refined bread lacks dietary fiber, which leads to more sudden blood glucose spikes on consumption.

Smart Swap:

Choose whole grain Rotis as a fiber-rich alternative that keeps you full longer.

6. Cookies and Cakes:

Pastries and cookies may be tempting, but these can challenge your weight loss goals. Bakery items are high in refined flour, sugars, and unhealthy fats, resulting in excess calories that hinder weight loss.

Just 100g of cake contains 36.6g of sugar and 297 calories, while 100g of cookies have 29g of added sugar and 486 calories.

Smart Swap:

Opt for a refreshing fruit salad or a platter of sliced fruits sprinkled with cinnamon. These choices satisfy your sweet cravings and contribute to your nutritional goals.

7. Alcohol:

Be mindful of alcohol consumption. Alcoholic beverages can contribute significant, often overlooked, calories to your daily intake.

Alcohol is calorically dense, with about 150 to 220 calories in a glass. Hence, even if you are consuming a lot of alcohol, it may hinder your weight loss and might even increase your weight.

Smart Swap:

Do not drink alcohol. However, if you do, choose lower-calorie options, such as light beer or wine, and practice moderation. Being mindful of your alcohol intake supports your overall weight management strategy.

8. Sweetened Coffee Drinks:

That cup of sweetened coffee might be more calorically dense than you realize. Many sweetened coffee beverages contain high amounts of added sugars.

In some coffee shop chains, a large flavored coffee drink can contain up to 45g of sugar.

Smart Swap:

Opt for black coffee or add a splash of milk without the added sugars. This maintains the pleasure of your coffee without compromising your weight loss plan.

9. Ice Cream:

While delightful, ice cream can be calorie-laden. Ice cream is high in sugars and unhealthy fats, contributing to excess calorie intake.

A 100-gram serving of ice cream can have between 12 and 22 grams of added sugar and about 276 total calories.

Smart Swap:

Choose frozen yogurt or create healthier versions at home using natural ingredients. These alternatives allow you to enjoy a cool treat without compromising your dedication to weight loss.

Lifestyle Diseases and Weight Management:

Lifestyle Diseases and Weight Management
Image by vectorgraphit on Freepik

Lifestyle diseases, often intertwined with weight gain, encompass chronic diseases like diabetes, high cholesterol, and arterial hypertension. However, you can manage these chronic conditions through mindful choices, especially in your diet.

1. Diabetes and Weight loss:

For the management of diabetes mellitus, studies show a promising connection between shedding excess weight and improved health outcomes. Hence, diabetes diets avoid refined sugar and grains to help you be in a calorie deficit and lose weight.

Even a modest 5–10% weight loss can bring significant enhancements. This includes improved fitness levels, reduced HbA1c (glycated hemoglobin) levels, better cardiovascular disease risk factors, and a decreased reliance on medications for diabetes, hypertension, and cholesterol.

2. Cholesterol Control and Weight Loss:

Cholesterol's trajectory often follows that of weight change. Research indicates a robust relationship where weight change can explain a substantial 80% of the variation in cholesterol levels.

For those grappling with obesity, a 10 kg weight loss could potentially lead to a notable drop of 0.23 mmol L(-1) in cholesterol.

3. Hypertension and Weight Loss:

Many factors influence hypertension, a common companion to obesity. Weight loss emerges as a potent ally in the battle against hypertension.

Shedding those extra pounds can yield favorable effects on blood pressure, offering an effective way to manage hypertension.


Watch out for calories in everyday foods and make smarter choices in the kitchen. Losing weight is about managing conditions like diabetes and high cholesterol, where weight drop makes a significant difference.

As you move forward, keep it simple – eat balanced, pay attention to what you're eating, and don't forget to hydrate. Taking charge of your health isn't just about losing weight, it's about improving your overall well-being.

Share this post
Aware App Icon
Download Aware: The #1 health app for a strong and healthy heart.

Related Articles

Chronic Disease Management

How To Lose Side Belly Fat Easily the Right Way

Science-backed tips on how to get a slim body at home through exercise, diets, and more!
Lucky Mehtani, B. Pharm.
February 1, 2024
Chronic Disease Management

How much protein needed per day for Indians? A daily protein guide

Learn how much protein is needed per day and discover the importance of protein in your diet with this insightful blog.
Lucky Mehtani, B. Pharm.
January 24, 2024
Chronic Disease Management

No carb Indian diet won’t make you healthy. Learn what actually works

Will a no carb Indian diet help you lose weight? Or is low carb diet plan better? Find out in this blog.
Lucky Mehtani, B. Pharm.
January 18, 2024