Do you question yourself every day why you can’t lose weight? It doesn’t matter whether you’re skimping on produce, overloading on fat or forgetting to keep track of calories, you can keep away from the pitfalls that are making or keeping you overweight.

Here are eight reasons why you can’t drop those surplus pounds (or are mysteriously putting on weight), along with some trouble-free solutions.

Fact 1: We’re absent-minded about serving size.

Fast food places have nothing on the food we eat that tells how much we are really eating. Research prove Americans often con themselves when it comes to recalling how much they consume, especially high-fat foods and snacks.

Truth 2: We consume way too much fat.

Barely one-third of Americans control their fat ingestion to a healthy 30 percent of daily calories. A large amount of us get all we require daily (about 67 grams) just from extra fats like margarine, salad oils, butter and those needed in cooking. Any other fat we devour (ice cream, meat, cheese) is extra – and likely to fill out our butts, hips and thighs.

In addition, studies indicates that the additional fat we consume, the less likely we are to get ample amounts of produce, whole grains, fish, nonfat milk, and vitamins C and A, folic acid and fiber — which also can be a factor to being overweight.

Truth 3: We never or rarely eat breakfast.

Studies shows that 25 percent of Americans omit breakfast to reduce calories and drop weight; regrettably, most of them put on pounds because they more than make up the fat and calories later in the day. Studies illustrate that people who rise and shine to a breakfast of whole-grain cereal, cooked grains or pancakes get rid of more weight and keep it off better than those who don’t have any breakfast at all. Leaving out the first meal of the day also contributes to “brain fog.” Eat something first thing, and you’ll not only remain focused but defend against the siren call of the vending machines.

Truth 4: We fill up on french fries more readily than beneficial produce.

Sadly, most Americans go for the worst possible vegetable choice: french fries, a nutritional dud drenched in bad for you saturated fat. Iceberg lettuce and apple juice, also usual choices, are mostly water–and not very nutritious.
Studies prove the average American eats just three servings of produce a day (and that includes two of the nutritional duds above)–or less than half of what we need to keep full, lose weight and stay fit. Also, studies shows we take in negligible amounts of dark leafy greens (spinach, kale) and yellow veggies (squash, peppers), both of which are nutritional powerhouses.

Truth 5: We aren’t getting the “whole” picture.

A lot of Americans have less than one serving a day of whole-grain products, which are filled with with fiber, carbs, vitamins and minerals. Instead, we’re having record amounts of processed refined grains that are stripped of fiber and nutrients and filled up with added fat, sugar, salt, additives, etc. Studies show that white-flour foods like cakes, cookies and doughnuts are the fourth largest source of saturated fats in our diets.

Reason 6: We skimp on calcium and/or receive it from high-fat sources.

By now most people recognize it’s imperative to devour sufficient calcium to preserve healthy bones and thwart any type of bone loss. But a slew of current studies illustrate that receiving enough calcium also may well help us lose weight.

Fact 7: We don’t know beans about legumes.

Legumes such as lentils, black-eyed peas, soybeans, chickpeas, kidney beans, navy beans, pinto beans and black beans are low fat, satisfying and chocked full with fiber, protein and carbs. They are a nutritional blessing, but a good number of us consume only 3/4 cup of legumes a week compared to 58 ounces of red meat, chicken and fish.

Reason 8: We’re addicted to sugar.

Sugar ingestion has reached an all-time record, with the average American ingesting 158 pounds a year–or 34 teaspoons a day! Three-quarters of the excess sugar we eat is hidden in processed foods, counting fruited yogurts, flavored oatmeal, granola bars and other health-food poseurs.

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