Your Cart is Empty

Ditch These 6 Foods If You Want To Lose More Weight!

February 04, 2016 4 min read

On the surface, clearing out your kitchen in an effort to clean up your diet is easy. Toss out all the processed foods, the bags of cookies and chips, the white bread, the ice cream and you're all set. Mostly. There are also many foods in your kitchen that, at first glance, don't seem to be all that unhealthy. These common kitchen foods may be the reason that your weight loss is stalling or not progressing as quickly as you hoped! Read the list, ditch the foods and try the healthier swaps instead!

1. Salad dressing

As a general rule, it is best to avoid all pre-made salad dressings. Most store bought brands are loaded with calories, sugar, and sodium with the low-fat varieties being the worst offenders of all, according to  nutritionist Tori Holthaus, M.S., R.D., founder of  YES! Nutrition, LLC. Besides, if you want to absorb all the nutrients found in your greens, you will also need to eat a little fat. A recent study found that people who ate salads with fat-free dressing, absorbed zero  lycopene and beta-carotene, two antioxidants vital to your health and weight loss efforts. Swap:  Olive oil. One tablespoon of olive oil is a great source of  unsaturated fatty acids without costing you a lot of calories.  

2. Canned food

"Many canned foods aren't problematic from a caloric standpoint, but they are loaded with sodium, which is a huge concern for women trying to lose weight," says Holthaus. Sodium is often used in things like canned soup to keep it fresh and add flavour but it can cause water retention which will make you feel like you are gaining weight and not losing it. It is also important to remember that the lining on most cans contain  bisphenol-A (BPA) which is a synthetic estrogen and has been linked to an increased risk of obesity. Swap: Use fresh or frozen produce. If you cannot part with your canned goods, try to find a band that is BPA-free. Holthaus say you should always drain and rinse your veggies to remove the excess salt. If soup is what you're after, take your fresh produce, cook it and puree it with some of your favourite spices and just like that, you've got soup!

3. Juices

Whether your juice is a fruit juice or a 'healthy' green juice, it will spike your blood sugar. Even 100% fruit juices are little more than sugar and water.  "The juicing process separates the fruit's juice from its fiber, so the sugar you do get makes your blood sugar spike," says Holthaus. Your body's insulin rushes sugar to your fat cells and a half hour later, you are left with a sugar crash and a craving for more sweets. Swap: Whole fruit. When you eat fruit in its natural state, you get fiber which will slow down your sugar absorption and helps to keep you feeling full. If you are in love with your green juice, try making your own -- it is the only way to have complete control over the ingredients.   [bctt tweet="Ditch These 6 Foods If You Want To Lose More Weight!"]

4. Coffee creamer

You may think your little splash of creamer isn't doing much to trip you up but you'd be surprised. Coffee creamer can be one of the most concentrated sources of calories in your kitchen. We are talking anywhere from 20-50 calories per tablespoon! "It's easy to consume way more than that, especially if you're having more than one cup per day," says Holthaus. Full of sugar and high-fructose corn syrup (as well as trans fats!), coffee creamers are a chemical-based diet disaster. Swap: Milk. One percent dairy milk, unsweetened almond milk, or soy milk are all good options.

5. Processed lunch meat

Even if you are choosing lean meats like turkey, they are still highly processed and to be avoided. "Oftentimes processed deli meat is pumped full of chemicals our body doesn't know or recognize," says Holthaus. The sodium in these meats can lead to bloating and water retention but it is also worth noting that recent studies have linked processed meats to cardiovascular disease and premature death! Swap: Fresh DYI cuts. Cook your own turkey, ham, or beef and slice it as thin or as thick as you desire. It doesn't have to be time consuming! Consider using your slow cooker. You can spice and cook the meat however you want -- we bet you'll never use cold cuts again!  

6. Margarine

This butter alternative may be low in fat but it is high in chemicals. The presence of  partially hydrogenated oils is not good for weight loss. These particular oils are high in trans fats which can seriously impact not only your efforts to trim down but your overall health. Swap: Use a natural fat source, even if it means you'll be eating a few more calories. It sounds counterintuitive but your health will benefit in the long run. If you use margarine as a spread, try swapping it out for organic, unsalted butter. If you are cooking with it, try using olive, coconut, hemp seed, grape seed, avocado and other oils, instead. Just remember that these oils are calorie dense so use them in small amounts.

What Next?

If you are now starting to wonder what other hidden hazards are in your kitchen, we can help. Our Nutrition Guide and 30 Day Meal Plan will help you understand how to build balanced and healthy eating habits. We'll take the guesswork out of cleaning up your diet. Each week you will be provided with a detailed shopping list so all you have to do is grab the ingredients and follow the recipes. Over 100 wholesome, delicious, exciting meals and snacks, plus a full guide you can follow every day for 30 days! Learn More about the meal plan here [the_ad id="128445"]  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 476 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 43 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.