Foods to avoid when losing weight

If you're a mum who wants to lose weight and keep it off, you're not alone. Whether you're a new mum or are later down the track, weight loss is one of the top priorities - but many mums aren't sure where to start.

The internet is full of information on popular diets, but these quick fixes rarely work long-term. Instead, a commitment to consistent healthy eating and regular physical activity, is what will get you to a healthy weight.

Understanding which foods can slow down your weight loss progress is a great place to start.

Top Foods to Avoid When Losing Weight

Fast Food

This might seem like an obvious one, but fast food is the number one food to avoid when trying to lose weight. Fast food is highly processed, contains tonnes of hidden sugar and is cooked in huge amounts of unhealthy oil.

For example, a large Big Mac meal contains a whopping 1015 calories. To put that into perspective, that's over half the generic woman's daily calorie allowance as recommended by the National Health Service.

The easiest way to avoid fast food is to be prepared. If you know you're going on a long car trip, take a packed lunch with you. If a Friday night takeaway is a family tradition, why not make a compromise? Instead of ordering a chicken burger meal, make a healthy chicken salad and order in the chips. Or order roasted chicken with a side of veggies. This way, you'll save yourself around 500 calories and avoid lots of unneeded sugar, fats and oils.

Sweet Treats

We would never recommend cutting out sweet treats completely; that would just be cruel! But if you seriously want to lose weight, cutting back on sugary snacks is vital.

Why?

Because sugary snacks contain "empty calories" - they don’t keep you full, they spike your blood sugar, and they leave you craving even more food soon after. Many mums don't realise how quickly the calories add up when they have a "little treat" here and there.

For example, just 20 M&M's has over 100 calories. That's more than a protein-packed, nutritious, and filling boiled egg. After eating a boiled egg, you'll most likely feel satiated and full for an hour or two. But a handful of M&M's doesn't provide any nutritional goodness - just empty calories and loads of unhealthy sugar - leaving you hungry and looking for your next snack.

When trying to lose weight, choose nutrient-dense snacks that keep you fuller for longer. Great options include: hummus with vegetable sticks (cut up slices of cucumber & carrots), mixed nuts, tinned tuna, fruit and yogurt are all great options. They'll help to keep you feeling full and also provide essential nutrients for you and bub.

Craving chocolate?

Opt for nutrient dense alternatives like the Chocolate Brownie In Shape Mummy Health Shake or Chocolate Breastfeeding Boost Bar, Salted Caramel Peanut Fudge Protein Bites - all delicious ways to satisfy cravings and stay on track with your goals.

Cooking Oil

When it comes to weight loss, both the quality and quantity of oil matter. Some oils support overall health, while others are highly processed and best kept to a minimum.

Healthy oils to include in moderation:

These oils provide healthy fats and antioxidants and can be part of a nutritious diet:

• Extra Virgin Olive Oil
• Avocado Oil
• Coconut Oil (use sparingly)

These are well-recognised, minimally processed oils that offer nutritional benefits - just remember they’re still high in calories, so measuring is key.

Oils to minimise or avoid:

These oils are typically highly refined, high in unhealthy fats, and commonly used in processed and fried foods:

• Vegetable Oil
• Canola Oil
• Sunflower Oil
• Soybean Oil
• Corn Oil
• Cottonseed Oil
• Generic “Frying Oil” blends

Why the amount matters

Just two tablespoons of olive oil contain around 238 calories, so free-pouring oil over vegetables or into the pan can quickly turn a healthy meal into a high-calorie one.

Tips to reduce excess oil:

• Measure oil instead of pouring straight from the bottle
• Use a pastry brush or spray oil
• Cook with non-stick pans
• Try an air fryer for low-oil cooking

Small changes like these help keep meals lighter in calories while still tasting delicious.

Salad Dressing and Sauces

You might be surprised to see salad dressing and sauces on the list, but these two items are two of the biggest culprits when it comes to hidden sugar. For example, a store-bought tomato sauce contains around 1 tsp of sugar in every serve, and it's not uncommon for a salad dressing to contain up to 10g of sugar per serve.

The best way to avoid these unnecessary sugars is to make your sauces and dressings at home. A vinaigrette made with a bit of olive oil, water, mustard, and lemon is virtually sugar-free. Or try a simple balsamic vinegar and olivie oil mix. 

In addition, making some healthy ingredient swaps will make all the difference. Try swapping mayonnaise for Greek yoghurt and tomato sauce for homemade tomato salsa.

Soft Drinks

We won't beat around the bush here; soft drinks are a big no-no for anyone wanting to lose weight. A can of Coke contains 39 grams of sugar. That's around 10 grams more than the total maximum recommended intake in a entire day!

 A soft drink provides no nutritional benefits and doesn't fill you up. So, in addition to a large amount of sugar/calories you're consuming, you'll also need to add any sugar and calories from your meal or snack. It all adds up.

The good news is there are lots of delicious low sugar or sugar-free drinks you can have while breastfeeding. Kombucha is a fantastic low sugar option that's still full of flavour and will give you the fizzy hit that comes with a soft drink. Otherwise, sparkling water with some slices of lemon or lime or berries can hit the spot.

Foods to Eat For Weight Loss

Eat plenty of fruits and vegetables, lean proteins, whole grains and healthy fats. Below are the top foods to lose weight.

How Can I Speed Up Weight Loss?

Healthy weight loss is most successful when it’s both realistic and sustainable. For many mums, the biggest challenge isn’t knowing what to eat - it’s finding the time and energy to prepare nutritious meals consistently.

This is where practical, nutrient-rich options can make a real difference.

In Shape Mummy Health Shakes are a useful tool for mums who want a simple, balanced option on busy days where you don't have time to prepare healthy food.

Each shake gives you organic plant-based protein, 25 essential vitamins and minerals, probiotics, digestive enzymes and organic superfoods.

There are two formulations available to support mums at different stages. One specifically designed for Breastfeeding Mums, with added ingredients to support milk supply, and One for Busy Mums at all stages.

Replacing one meal and one snack a day with a shake can be a simple and sustainable strategy to support weight loss without restrictive dieting. 

Final Thoughts

Sustainable weight loss isn’t about starving yourself. It’s about choosing foods that nourish your body, stabilise your energy, and keep you feeling your best. By reducing certain foods and replacing them with nutrient-dense alternatives, mums can feel more energised, more satisfied, and more in control of their goals.