You’ve been exercising and dieting like a madman, but the pesky number on your scale won’t go down. You may be doing it all wrong, even if you are doing the right things–choosing healthy snacks, cutting out sugar, and reducing your energy. You may not realize it, but some of your regular eating and exercise habits could be sabotaging weight loss efforts.

You’ll want to eliminate these culprits as quickly as possible if you wish to see the outcomes that you have been striving so hard for. You will want to read on for more tips about how you can lose weight.

1

Going Sugar-Free
Just because something is “sugar free” on its label does not automatically make it healthy. These products are not what they claim to be. They contain synthetic sweeteners which can lead to weight gain. A Canadian Medical Association Journal review of 37 studies, which examined the eating habits of nearly 406,000 people, concluded that non-nutritive sugars such as sucralose, aspartame and stevioside, while not effective for weight loss, could, in fact, be associated with weight gain and cardiometabolic risk if consumed regularly. It’s better to avoid sweetened beverages altogether.

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2

Snacks that are ‘Wholesome Snacks’ Are Too Delicious
No matter what you eat, moderation is a key factor in weight loss. Watching how much you eat, even if you choose a protein bar instead of cookies, is just as important, if not more, than what you consume. Although almonds and avocados contain healthy superfoods, their calorie content can make them a calorie-dense food. This means that if you don’t stick to the recommended serving size, it’s easy to overeat.

A report in the Journal of the Affiliation for Client Research found that people are more likely to consume packaged foods labeled as healthy. People may associate wholesome food with being less filling so they overeat snacks they think are better for them.

3

Chopping Meals
You don’t have to limit yourself too much. According to the Calorie Management Council 17 percent of people make the mistake of skipping food in order to lose weight. You can gain weight by reducing your meals. Although it sounds counterintuitive, it is a fact that if you restrict your calories too much, your metabolism will slow down.

Jim White, RD and ACSM of Jim White Health Vitamin Studios says that you shouldn’t eat less than 1,200 calories a day. He said that if you don’t consume enough energy, you can experience a slowdown in your metabolism, lack the energy to exercise, and are more likely to binge-eat. Try eating some of our favorite high-protein snacks to keep yourself satisfied throughout the day without overdoing things.

4

Cutting Down on All Fat
The myth that all fats are bad for you must be thrown out. Trans fats can be harmful to your health and body, but you can’t eliminate all fats from your diet. Healthy fats are found in foods like salmon, avocados and nuts. They can help you lose weight. Fats not only help us absorb many of the nutrients from our diets but they also keep us fuller for longer which can assist weight loss efforts,” said nutritionist Lori Zanini RD, CDE. Do your body a favor by keeping the healthy fat on your plate.

5

Residents of the Health Club
It’s important to exercise, but overdoing is not the best way to lose weight. Jay Cardiello, a well-known health and nutrition expert, stated that if you’re constantly exercising you don’t give your body enough time to heal and rebuild. You will be at greater risk of injury and may have to stay away from the gym for several weeks. This can lead to weight gain. Cardiello suggests taking one or even two days per week off the gym to ensure that your body is fully recovered. Your body will thank you for it.

6

Avoiding Dessert
It is a good idea to moderate your daily candy treats, but cutting them out completely could put you on the wrong path for weight loss. Israeli researchers found that eating a sweet treat with breakfast can help you lose weight. The study participants who consumed a sweet treat with breakfast lost more weight than those who didn’t. But that doesn’t mean you should eat two pieces of cake at breakfast. A small amount of dark chocolate (we recommend no less than 70 percent cocoa) will suffice.

7

Keep the same exercise routine
It’s important to train, but doing the same workout routines for weeks on end will not help you. Sean M. Wells is a private trainer and owner of Dietary Bodily Remedy. He is also the author of Double-Crossed, a review of the most effective train program. If you are usually doing kickboxing, try taking biking lessons instead. If you are so dedicated to your fitness classes, try taking an extra-intense class.

8

Enjoying Gluten-Free Diet when you don’t Have to
Gluten-free diets are great for people who cannot digest gluten, such as those with Celiac disease or other gluten sensitivities. If your body can handle gluten, it may not be in your best interest to choose the gluten-free option. Many gluten-free foods contain more carbs than regular food. The majority of gluten-free products are made from refined grains. White rice flour is the most popular. GF breads often have twice as many carbs as whole-wheat. A study by the American Society for Vitamins has shown that people who eat whole grains have less stomach fat than those who eat refined grains. Consuming whole grain products can be beneficial to your diet.

Related: 5 Common Errors on a Gluten Free Weight Loss Plan

9

Packing on the Protein
It is possible to consume too much protein. Although it can help you feel fuller and build lean muscle that burns calories, there are limits. If you eat too much protein, your weight loss journey will be ruined. This is because consuming more macronutrients than your body needs can result in your body storing extra calories as fat. The journal Scientific Nutrition published a study of 7,000 participants that showed that people who ate a high-protein diet had a 90% greater risk of gaining more than 10% of their body weight during the test compared to people who ate within the recommended amount.

White suggests sticking to specific components when it comes to how much protein you should eat per day to lose weight. The Academy of Vitamin and Diabetics recommends that athletes eat between 1.2 and 1.7 grams of protein per kilogram of body weight to gain muscle and lose pounds. A 150 pound individual would need 81-115 gram, while someone who weighs 180 kilograms needs 97-138 gramm. If you are less active or don’t want to build lean muscle mass, your daily protein intake could be as low as 50 grams. If you need some inspiration on what to eat then check out our list of the 29 Best-Ever Foods for Weight Loss.