Summertime means beach trips, lounging by the pool, and enjoying all of the great food you can grab at barbecues and picnics. Anyone who loves the signature tastes of the season has a lot of meals to look forward to, but that doesn’t mean your diet agrees with all of these choices. While burgers, hot dogs, and corn on the cob all make summer feel that much special, your weight loss goals can easily suffer if you end up going too hard at your neighborhood cookout.

By identifying which summertime foods can do the most damage to your diet, you can stay one step ahead of packing on the pounds and ensure you make it to fall with a slimmer waist. Eat This, Not That! consulted a handful of experts to figure out exactly which items you need to keep an eye out for at your next barbecue in order to ensure you don’t take your diet overboard.

At the same time, summer comes with a lot of in-season healthy foods, and there’s no reason to not indulge in some healthy seasonal items that can help you hit your weight loss goals. Make sure to fill up your cart with The Best Summer Foods for Weight Loss in order to taste the very best items that summer has to offer.

You might never expect corn on the cob to do too much damage to your figure. After all, corn is only a vegetable, and on paper, it shouldn’t destabilize your diet too badly. Unfortunately, anyone who likes to load out their corn with butter and toppings could see their diet unravel before their eyes.

“Oftentimes, the add-ins contribute unnecessary calories,” Lisa Young, PhD, RDN, and author of Finally Full, Finally Slim, explains. “Corn on the cob is healthy but adding too much butter can contribute to weight gain.”

Make sure you avoid slathering this item with butter to keep this classic side dish from adding too many calories to your daily eating plan.

Summer is prime grilling season, and that means that everyone wants to show off their burger-making prowess. Like any other time of the year, this item can easily pack on the pounds, but burger add-ons can do even more damage.

“Enjoying an occasional burger is ok once in a while, but if you eat a burger with lots of ketchup… [it] can add unnecessary calories,” Dr. Young says. “Be mindful of your choices and stick to the one BBQ food you most desire.”

It might sound impossible, but you can actually construct a diet-friendly burger this summer. By trying out the 13 Hacks To Make Your Burger Healthier, you can dig into your favorite burger without worrying about packing on too many calories.

A ton of fruit comes into season during summer, and you may be tempted to turn this produce into smoothie bowls. While delicious, these summertime treats can end up doing more harm than good.

“We tend to think of [smoothie bowls] as healthy and low-calorie summer snacks,” says Dr. Young. “However, many store-bought [smoothie bowls] have lots of calories which can contribute to weight gain. Some are made with fruit juice, nut butter, and avocado, and they are supersized coming in 20-ounce plus bowls. Opt for a small size, limit fruit juice, opt for fresh or frozen fruit and vegetables, low-fat milk or plant milk, and skip the high fat add-ins like avocado and nut butter.”

RELATED: The 25 Best-Ever Weight Loss Smoothies

When the temperatures start to skyrocket, any kind of cool treat ends up sounding delicious. If you have a sweet tooth and love digging into your favorite ice cream during summer, make sure to go easy, or else you might just end up throwing off your weight loss goals.

“These can pack in 150-300 calories in half-cup scoops and don’t really satiate you, adding calories into your day that you aren’t burning off,” says Dana Ellis Hunnes, PhD, MPH, RD.

Knowing which kinds of ice cream offer fewer calories can make a world of difference when a cool craving strikes. If you want to treat yourself, reach for one of the 13 Best Brand Name Ice Creams for Weight Loss in order to keep your diet on track.

While small portions of lean red meat can be a part of a healthy diet, massive portions can easily add some unnecessary saturated fat into your diet and certain pieces of protein do more damage than others.

“Barbecue parties are common in summer,” Bill Bradley, RD at Mediterranean Living said. “While it’s a fun activity to do with family and friends in the summer, high-fat meats on the barbecue might add to your weight gain. For example, a 20-ounce T-bone steak contains 124 grams of fat and 1,540 calories.”

If the idea of going a summer without grilling steaks seems like too much to bear, just make sure you opt for smaller cuts of meat to lessen the impact this food has on your weight loss goals.

“Deli foods are a tried-and-true favorite of summer,” says Hayley Miller, MS, RDN, LDN at Persona Nutrition. “Who doesn’t love a potato salad to complement their picnic? But too many of these decadent sides may end up causing weight gain. Deli salads are often saturated in oily dressings, giving them a high calorie density and raising the odds that you’ll be eating more calories than you burn. If you’re a sucker for sides, try making your own, so you can control the ingredients. This way you can still enjoy these summer foods with a fraction of the calories!”6254a4d1642c605c54bf1cab17d50f1e

Potato salad doesn’t have to derail your diet. Make your potato salad and eat it too with 15 Quick & Healthy Potato Salad Recipes for Weight Loss and guarantee that this summer staple stays on your barbecue menu.

Mayonnaise-based sides don’t pull any punches when it comes to packing in the fat and calorie content, and egg salad proves no different.

“Higher fat foods tend to be more caloric,” Katie Tomaschko, MS, RDN at Sporting Smiles says. “In the summertime, foods like egg salads… can lead to weight gain due to the fat/calorie content of the mayo and oils they are made with. This is not to say that these foods will instantly cause you to gain weight, but the calories in them may add up. So, practicing moderation is important if weight gain is a concern to you.”

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Losing belly fat is such a frustrating goal for so many people because it can be difficult to pinpoint a specific food or behavior that’s the root cause of weight gain. There are many, many ways we can sabotage our efforts to eat healthily and lose weight. After all, food is everywhere we turn today, and the greatest volume of options seem to be those high in calories and in enticing flavors that keep us eating more and more.

That’s why dietitians are so adamant about practicing mindful eating. It’s that awareness of the temptations and our responses to them (the munching without thinking) that can give us the greatest control over what and how much we consume. So, to put mindful eating into practice, put these fat-loss wrecking habits on your radar. Then try these Mindfulness Hacks to Lose Weight.

We’ve been indoctrinated into thinking that eating as little as possible is the most effective way to lose weight when that approach often backfires.

“Not only can this lead to increased cravings and potentially feeling more out of control around food, but entering the starvation zone can slow down your metabolism through adaptive thermogenesis,” says medical board member Lisa Moskovitz, RD, a registered dietitian with the NY Nutrition Group and author of The Core 3 Healthy Eating Plan.

Your body needs a certain number of calories and nutrients to function properly. Threatening that basic need can cause your body “to hold onto fat cells and send your body into a protective, premature plateau instead of burning body fat,” she says.

If you’re not eating foods in their whole, natural form regularly, you are likely eating too many overly processed, empty-calorie foods like cakes, cookies, and the like that can sabotage your weight loss efforts.6254a4d1642c605c54bf1cab17d50f1e

“Processed foods tend to be high in calories, saturated fat and added sugar and low in nutrients your body needs to stay healthy,” says medical expert Toby Amidor, MS, RD, CND, author of the best-selling Diabetes Create Your Plate Meal Prep Cookbook. “There’s no need to stay completely away from these foods but try to fill up on wholesome foods like fruits, vegetables, whole grains, nuts, seeds, lean protein, low/nonfat milk and dairy, and healthy fats first and then if you are craving sweets, make it a small portion.”

Leafy greens are powerhouse weight-loss foods. Why? They deliver mostly water and healthy nutrients for very few calories.

“Fresh leafy greens from spinach to kale to romaine lettuce take up a significant volume on our plate and help ‘trick’ us into feeling more satiated,” says medical board member Molly Hembree, MS, RD, LD. “Leafy greens provide only about 5-10 calories per cup, and this barely makes a dent in our calorie needs for a meal or snack. They also provide fiber, vitamins A and C, folate, and other beneficial compounds to help control our health and body weight.”

You can turn a healthful, fresh vegetable salad into a total calorie bomb and not even realize it by pouring on heavy salad dressings, warn medical experts Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins. Creamy dressings like ranch and Caesar can pack about 12 grams of fat and more than 140 calories in a two-tablespoon serving (and most people use more).

“Instead of calorie-dense oils and fatty dressings, use lemon; spritz it on salads, vegetables, fish, chicken, rice dishes, and more,” they say. “It’s a flavor-enhancing trick used by top chefs to build a lot of flavor while keeping meals light.”

Research suggests lemon’s polyphenol antioxidants may help to suppress body weight and body fat accumulation.

“Fiber helps keep us full and break the cycle of overeating that may lend to excess calorie consumption and weight gain,” says Hembree.

But bland oatmeal isn’t your only option.

“Berries, ideally blackberries or raspberries, have a high-fiber content at five grams or more per serving,” she says. “Throw blackberries into your next oatmeal or raspberries into your next pudding or yogurt parfait.”

You’ve heard the term “liquid lunch.” It doesn’t only mean having a beer at noontime. High-calorie beverages are often a sneaky way to consume more calories every day than you realize. Make water, sparkling water, and unsweetened iced tea your go-to beverages.

“We tell patients to reconsider any drinkable calories, like soda, juice, and even healthy ‘green’ smoothies or juices, because they are not typically seen as a meal,” says Avantika Waring, MD, and Chief Medical Officer at 9am.health. “Most of them contain sugar. Make sure to check the nutrition facts on all beverages you buy and drink.”

Are you in the habit of shaking those paper sugar packets before dumping them into your coffee shop beverage? Satisfying, isn’t it? Or maybe you prefer squirting those sugary flavored syrups into your coffee. Sweetening your beverages or cereal with sugar can add up to lots of added sugar calories without you realizing it.

The Nutrition Twins recommend replacing sugar with cinnamon. “You’ll avoid the extra calories, and the inflammation sugar causes that’s linked to weight gain,” they say. Plus, cinnamon has weight loss and blood sugar benefits.”

A 2019 study in the International Journal of Food Science suggests that as little as a 1/3 teaspoon a day of cinnamon can lower blood sugar, cholesterol, and triglycerides.

“Sprinkle cinnamon in your coffee, cereal, smoothies, popcorn, yogurt, oatmeal, muffins, baked goods, and more,” the Nutrition Twins advise.

Don’t ditch your friends, but do be aware that social pressure can certainly lead to a higher food intake at dinner than you really planned on.

“Whether it’s an alcoholic drink or getting several desserts, having friends around who don’t necessarily support your weight loss efforts can be difficult,” says Amidor. “Your best bet is to review the menu in advance and determine, based on your intake for the day, what you’ll be eating. It is okay to leave room for dessert if you know your friends like to order it, but recommend sharing one dessert with one or two other people.”

Stepping on a weight scale can be a useful tool for losing weight. Or not. For one, it doesn’t always accurately reflect the progress you’re making in losing body fat.

“Relying too much on total pounds can be discouraging and make it difficult to stay motivated,” says Moskovtiz. “Instead of worrying about your weight, pay attention to non-scale successes such as improvement in energy, digestion, sleep, and mood stability.”

A more reliable way to get accurate numbers if you need them to stay motivated is body composition analysis, which reveals your body fat versus muscle mass versus water weight.

All of the behaviors written above are just words if you don’t remember them. So, grab a pen.

“The best tool to help you recognize self-sabotaging behaviors is by keeping a journal,” says Moskovitz. “Don’t just track the food you eat, but also portions, hunger and fullness levels, emotions involved around mealtime, and where you are during the meal. Writing down food behaviors in real time is a highly effective method to stay accountable and self-aware.”

Need proof? Check out what this New Study Says About Online Weight Loss Programs.

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When you have a setback or you run into a few obstacles on the way towards your goal or dream then self-doubt can easily start to creep in.

You start thinking to yourself: I can’t do this. And so you feel like taking a break or giving up all together.

One good thing to do in such a situation is to get some encouragement from someone close to you.

Another one is to get some support from an outside source. Like a book, podcast or this post. Because in it I’ll share the 68 best you can do it quotes.

Timeless inspiration to renew your motivation and positivity so that you can keep pushing forward (or get the kick start you need if you’ve got a new goal you want to get started with).

And if you want even more motivational quotes then check out this post with quotes on better days ahead and this one filled with quotes on knowing your true worth.

Inspirational You Can Do It Quotes to Encourage and Support You

“All our dreams can come true, if we have the courage to pursue them.”
Walt Disney

“You’ve done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.”
Ralph Marston

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you.”
Mary Kay Ash

“Don’t think about what can happen in a month. Don’t think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be.”
Eric Thomas

“If you can’t stop thinking about it, don’t stop working on it.”
Michael Jordan

“If you are not willing to risk the unusual, you will have to settle for the ordinary.”
Jim Rohn

“Positive thoughts lead to positive actions. And those actions do over time lead to positive results.”
Unknown

“The big secret in life is that there is no secret. Whatever your goal, you can get there if you’re willing to work.”
Oprah Winfrey

“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.”
Martin Luther King Jr.

“Always do your best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.”
Don Miguel Ruiz

“Keep away from those who try to belittle your ambitions. Small people always do that, but the really great make you believe that you too can become great.”
Mark Twain

“Be magnificent. Life’s short. Get out there. You can do it. Everyone can do it. Everyone.”
Andy Serkis

“You can do anything you set your mind to.”
Benjamin Franklin

“Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.”
Roy T. Bennett

“Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.”
Richard M. DeVos

“Get up every morning and remind yourself of the dreams you have and the small and big successes you have achieved throughout your life. This will remind you of your best self and set a positive tone for the rest of your day.”
Unknown

“I thought that there were two rules in life – never count the cost, and never do anything unless you can do it wholeheartedly. Now is the time to live.”
Everett Ruess

“Take up one idea. Make that one idea your life, think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.”
Swami Vivekananda

You Can Do It Quotes to Help You Fulfill Your Dream

“If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you.”
Steve Jobs

“Hard work beats talent when talent doesn’t work hard.”
Tim Notke

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
Earl Nightingale

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.”
Colin Powell

“The bird dares to break the shell, then the shell breaks open and the bird can fly openly. This is the simplest principle of success. You dream, you dare and you fly.”
Israelmore Ayivor

“Doubt kills more dreams than failure ever will.”
Suzy Kassem

“If your real desire is to be good, there is no need to wait for the money before you do it; you can do it now, this very moment, and just where you are.”
James Allen

“If you have a dream, don’t just sit there. Gather courage to believe that you can succeed and leave no stone unturned to make it a reality.”
Dr Roopleen

“Stop overthinking because it will only lead you into fear and inaction. Make a small start of a plan but then begin taking action on it. This is a much better use of your time than just thinking and thinking.”
Unknown

“Get out of your mind and become crazy about your future in a creative way!”
Michael Bassey Johnson

“One of the most important keys to success is having the discipline to do what you know you should do, even when you don’t feel like doing it.”
Todd Smith

“Sometimes you got to push harder to get over an obstacle that’s in the path towards your dream. But you usually only have to do that for a little while at a time.”
Unknown

“The whole secret of a successful life is to find out what is one’s destiny to do, and then do it.”
Henry Ford

“The strongest factor for success is self-esteem: believing you can do it, believing you can deserve it, believing you will get it.”
Unknown

“Life asks not merely what you can do; it asks how much can you endure and not be spoiled.”
Harry Emerson Fosdick

“Don’t labor forever over the question of how or if you can do it. Studies have shown that the most successful people make decisions rapidly because they are clear on their values and what they really want for their lives.”
Tony Robbins

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
Thomas Edison

“If you can dream it, you can do it. Your limits are all within yourself.”
Brian Tracy

“I would say to always follow your dream. And dream big because my whole career, including any of the things that I’ve accomplished, I never thought in a million years that I would be here. So it just proves that once you believe in yourself, and you put your mind to something, you can do it.”
Simone Biles

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do, so throw off the bowlines, sail away from safe harbor, catch the trade winds in your sails. Explore, dream, discover.”
Mark Twain

You may also find this post with quotes on kindness helpful and uplifting.

You Can Do It Quotes for Dealing with Obstacles

“In the middle of every difficulty lies opportunity.”
Albert Einstein

“You, me, or nobody is gonna hit as hard as life. But it ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward.”
Rocky Balboa

“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.”
Johnny Cash

“The real test is not whether you avoid this failure, because you won’t. It’s whether you let it harden or shame you into inaction, or whether you learn from it; whether you choose to persevere.”
Barack Obama

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
Michael Jordan

“No matter what you’re going through, there’s a light at the end of the tunnel and it may seem hard to get to it but you can do it and just keep working towards it and you’ll find the positive side of things.”
Demi Lovato

“The most important thing is to know that you can do it.”
Robert G. Allen

“It’s just a matter of believing it as possible, and taking the cross cross millimetre by cross millimetre.”
Israelmore Ayivor

“Sometimes to go forward you’ve got to go to the depths of your own personal despair and claw yourself back. From that point, no matter what happens, you know you can do it.”
Gordon Strachan

“Forget all the reasons why it won’t work and believe the one reason why it will.”
Ziad K. Abdelnour

You Can Do It Quotes for Breaking Out of Your Comfort Zone

“The only limit to our realization of tomorrow will be our doubts of today.”
Franklin D. Roosevelt

“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I have lived through this horror. I can take the next thing that comes along.’ You must do the thing you think you cannot do.”
Eleanor Roosevelt

“Whenever you feel uncomfortable, instead of retreating back into your old comfort zone, pat yourself on the back and say, “I must be growing,” and continue moving forward.”
T. Harv Eker

“When a resolute young fellow steps up to the great bully, the world, and takes him boldly by the beard, he is often surprised to find it comes off in his hand, and that it was only tied on to scare away the timid adventurers.”
Ralph Waldo Emerson

“Life begins at the end of your comfort zone.”
Neale Donald Walsch

“There is hope. You can do it. Start now.”
Linda Hamilton

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”
Dale Carnegie

“Don’t let mental blocks control you. Set yourself free. Confront your fear and turn the mental blocks into building blocks.”
Dr Roopleen

“Be a go getter. Go the extra mile. Because most people won’t and that’s often what’s needed to make your dreams into reality.”
Unknown

“Stop overthinking things and spending too much time on planning. Instead, take one small step outside of your comfort zone right now to get started with the journey towards your goal.”
Unknown

“If you know you can do it – if you can already chart every day in your future – then why bother? Choose to do something you have more trouble imagining. Take a chance.”
Gina Barreca

“We always set ambitious goals in our group, and I have found that if you set your mind to it, you can do it, and sometimes all the circumstances will play in your favor.”
Ajay Piramal

Funny You Can Do It Quotes Quotes

“Even if you’re on the right track, you’ll get run over if you just sit there.”
Will Rogers

“The elevator to success is out of order. You’ll have to use the stairs… one step at a time.”
Joe Girard

“Luck is what you have left over after you give 100 percent.”
Langston Coleman

“All you need in this life is ignorance and confidence, and then success is sure.”
Mark Twain

“You’ve gotta dance like there’s nobody watching, love like you’ll never be hurt, sing like there’s nobody listening, and live like it’s heaven on earth.”
William W. Purkey

“Age is of no importance unless you’re a cheese.”
Billie Burke

“Opportunity does not knock, it presents itself when you beat down the door.”
Kyle Chandler

“If you think you are too small to be effective, you have never been in the dark with a mosquito.”
Betty Reese

If you found these you can do it quotes helpful then be sure to share them with friends and family on social media or via email.

Want even more inspirational quotes? Check out this post with quotes about loving yourself and also this one with you got this quotes.

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Let’s face it: Weight loss can be tricky. You know you need to eat “healthy” foods, and that includes ditching refined carbs and sugar. But it’s a challenge to know what foods are actually good for you. Foods with a “health halo” are deceiving, and they can actually cost you hundreds of unwanted calories.

At the end of the day, it’s important for you to create a caloric deficit in order to finally lose weight.

“Not all calories are created equal, where for the same amount of calories, foods high in fat and sugar are calorie-dense without a lot of nutrients whereas foods high in protein and fiber are a lot more filling,” says Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club.

So, if you think that smoothie bowl topped with fruit, nut butter, shredded coconut, and possibly some chocolate chips is going to help you lose weight, think again. Stop to consider portion sizes, the number of sugary items, and how many calories you’re actually consuming in one sitting. See, it’s not that easy to spot what foods are actually the best and worst for weight loss!

Here are 20 foods you might think are always a healthier choice but are actually the worst for weight loss. To make sure you’re staying on the right track, don’t forget to check out these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Acai bowls are packed with fresh, bright fruit, but they can pack 500 to 800 calories, plus a few days’ worth of sugar depending on what you add to them.

“It’s very difficult to find nutrition information on the ones you buy in a shop,” Harris-Pincus says. “So, if you really enjoy them, stick to a smaller size with the acai base, fresh fruit, and a protein source, such as powder or some nuts.”

Sushi can surprisingly be hit or miss depending on what you choose.

“Watch out for anything labeled ‘spicy’ or ‘crunchy’ and anything with aioli or other drizzled sauces,” Harris-Pincus says. “For example, a spicy tuna roll has around 100 calories more than a regular tuna roll sans the spicy mayo.”

Tempura crunchies and sweet or mayo-based sauces also add a lot of calories to what would otherwise be a lean and protein-rich meal.

“Focus on seafood with veggies and broth-based soups,” Harris-Pincus adds. “And, if you love it, choose one higher calorie item to round out your order.”

“Coconut oil wears a health halo and has become a go-to food in the wellness space,” Harris-Pincus says. “Newsflash: Coconut oil has approximately 120 calories per tablespoon.”

Many paleo and keto recipes are drenched in this high saturated fat oil, which if overdone, can easily derail your success. Treat coconut oil for what it is, which is something to be used sparingly.

Looking for more healthy eating tips? Your ultimate restaurant and supermarket survival guide is here!

Sugar-free doesn’t necessarily mean healthy or calorie-free.

“For example, using sugar-free chocolate chips for baking may save a few calories but not a significant amount, so portion size is key,” Harris-Pincus says. “And anyone who has ever overdone it on sugar-free candy will attest that the sugar alcohols used such as sorbitol can cause major GI distress.”

Keto ice cream may be low carb, but it’s super high in fat and calories—and it’s often higher in calories than regular ice cream!

“One leading brand of keto ice cream packs 210 calories per 1/2 cup, while an equally popular brand of regular, standard vanilla ice cream has 127 calories per 1/2 cup,” she says.

When it comes to the science of weight loss, total intake of calories is often more important than carbs, she adds.

For those who think going gluten-free is the way to lose weight, gluten-free bread is often lauded as healthier than wheat bread. However, gluten-free bread is typically higher in calories and lower in fiber, and gluten-free grains that go into bread are processed and lack key nutrients like B vitamins, Harris-Pincus explains.

“Unless you have a medical reason to avoid gluten, ditching it will not help you to magically lose weight, other than forcing you to avoid high-calorie foods that contain it like pizza or pastries,” she says.

Agave is just another fancy-sounding sugar. Except for very minor nutrient differences, it’s no different than eating regular table sugar, so the calories are similar.

“Plus, anyone with irritable bowel syndrome might find agave difficult to tolerate in larger amounts because it is high in FODMAPs, particularly fructose which is difficult to tolerate for many with IBS,” Harris-Pincus says.

Ordering a wrap versus a sandwich isn’t going to make it any better for you.

“People are often confused when it comes to choosing sandwich fixings,” Harris-Pincus says. “Although wraps appear thin, which many perceive as having fewer calories, a traditional wrap clocks in at twice the calories of two standard slices of bread.”

If wraps are your thing, make them at home using a low-calorie and low-carb wrap. Anywhere from 70-110 calories each is the sweet spot. Also, make sure the wraps are high in fiber in order to fill you up. If you’re ordering out, cut off the ends (the part where the tortilla is folded but not filled) to save some extra calories.

If you snack on “energy” bars on the regular, you may want to reevaluate this choice—especially since some contain enough calories to be a meal replacement versus a snack.

“Not all bars are created equal, so it’s important to read the ingredient label and to get a sense for how many calories are in it,” says Maggie Michalczyk, MS, RD. “I say anything over 250 [calories] is getting into meal replacement territory.”

These frozen drinks that you’d typically find at a coffee shop or your local Starbucks can really fall more into the dessert category because they pack added sugar and extra calories.

“When trying to lose weight, I would treat these more as a once in a while treat versus an everyday coffee drink,” Michalczyk says.

Instead, opt for plain coffee or low-sugar coffee drinks. If you don’t drink your coffee black, try slowly decreasing the amount of sugar in your cup.

This is another instance where reading food labels is super important!6254a4d1642c605c54bf1cab17d50f1e

“Some processed snacks contain added sugar, fat, and calories, which can definitely add up. Opt for whole foods based snacks like apples and almonds, banana and nut butter, hummus and carrots, etc. when you can to replace something like a bag of chips every day,” Michalczyk says.

These are usually packed with extra calories and sugar, neither of which allows for a skinnier drink. You’re much better off making a drink yourself from scratch, Michalczyk says.

“When trying to lose weight, look for spirits that are lower in calories and sugar,” she adds. Also, be sure to ditch sweet mixers, using soda water or sparkling water instead.

“Portions tend to be extra-large, plus even seemingly healthy dishes at restaurants and fast food places can be packed with fat and extra calories,” Michalczyk says.

It’s always best to try and make your own salad at home. If you do eat out, you’ll want to check the nutrition breakdowns of these meals. Be sure to also ask for the dressing on the side, and skip out on those extra toppings like croutons and dried fruit.

While there are some sensible options out there when it comes to frozen pizza, most popular brands pack a ton of extra calories, fat, and sodium per portion.

“This is another product that I would definitely read labels for, compare different brands, and even try to make my own pizza at home so that I could make it healthier with extra veggies,” Michalczyk says.

“Smoothies can be awesome for adding more nutrition to your diet; however, premade smoothies or smoothies from fast food places can pack nearly as many calories as a meal and added sugars,” Michalczyk says.

News flash: Some may not even be made with real fruit!

“I say make them at home instead with a combination of protein, fat, greens, and healthy carbs,” she adds. Now, try out one of these fat-burning smoothie recipes that nutritionists always drink.

Granola can be a good snack. Not all options are created equally, though. Look for granolas that are lower in sugar and higher in protein.

“Most on the shelf contain extra sugar and are high in calories, which can sabotage your weight loss journey,” Michalczyk says. “Plus, the serving size is often way smaller than the portion that we actually eat,” she adds.

Don’t be fooled by the fact that diet soda contains no calories. Research has tied diet soda consumption to weight gain, where individuals who drink diet soda were more likely to have high blood pressure and high blood sugar than non-drinkers.

Most pre-packaged desserts are simply high in calories.

“I say make a treat at home where you can use healthier ingredients and less sugar when trying to lose weight while keeping calories in check,” Michalczyk says.

When in doubt, go for the homemade route!

While you may enjoy some dried mango or dates on occasion, dried fruit is actually super high in sugar. Since it tastes so good when you dig into the bag, it’s also hard to stick to a serving size.

Think of trail mix, for example. If you’re not careful, you could easily find yourself eating up to three servings at once! Instead, eat dried fruit sparingly, and always try to go for fresh fruit instead.

You may think fat-free dressing is healthier than putting a thick and creamy or oil-based option on your salad. Oftentimes, fat-free dressing is higher in sugar in order to compensate for the lack of fat—and it won’t help fill you up, Harris-Pincus says. Either a drizzle of olive oil and lemon or a thicker, avocado- or Greek yogurt-based dressing is actually better for you.

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Yoga is traditionally associated with only one goal—to attain samadhi or enlightenment. Yet householder yogis find it helpful and beneficial to pursue smaller and easier attainable goals. Yoga goals can be quite diverse, depending on if the focus on yoga’s physical, mental, emotional, or spiritual benefits. Having clear and specific yogic goals can help deepen one’s practice, improve your health, and help you live a life of greater balance, peace, and happiness. If you are looking to expand or deepen your yoga practice, you should consider using one or more yoga goals to lead the way.

Rigid vs Flexible Goals

Rigid goals have a very specific outcome and timeframe in mind. For example, if you want to lose weight, then losing 10 pounds in 60 days would be considered a rigid goal. A flexible goal, on the other hand, is more open-ended and general. It may be something like “I am going to eat healthy foods and take care of myself physically.”

Flexible goals allow you to make slow and small changes in your lifestyle without having to completely overhaul your entire way of living. There are a few downsides to flexible goals. One downside is that they aren’t as motivating because there isn’t a deadline for when you need to reach them. Another downside is that flexible goals don’t give you any immediate feedback about whether or not you are making progress towards reaching your long-term goals. This means that you could spend months working towards a flexible goal and never know if you are actually accomplishing anything.

In order to get the most out of your yoga session, try to incorporate both rigid and flexible goals into your daily routine. Use flexible goals to give you the big picture of what you want to achieve and to help you stay motivated and encouraged. Then use one or more detailed rigid goals with set deadlines to encourage consistent practice to move toward accomplishing your flexible goal.

Yoga goals to expand and deepen your yoga practice

Whether you’re new to yoga or already practicing, taking on one or more of these goals will guide you to improve your practice. For any of the items on this list that you’d like to explore, think about creating both flexible and rigid goals to use. Create and write down a detailed plan to achieve your goals with as many small steps as you can think of.

Increase your flexibility

Many people take up yoga to improve their flexibility and range of motion. Even experienced yogis work on improving flexibility to advance in the practice and be able to perform more challenging asanas. If your goal is to increase your flexibility, then focus on stretching poses that target the major muscle groups that are tightest in your body. Generally, you will want to focus more on seated and floor poses since they allow you to hold the position for a longer time. Yin and gentle yoga classes will focus more on flexibility than other styles. Don’t push, pull or force your way into the stretch—instead, work on relaxing into it.

Improve strength and build endurance

If your goal is to increase strength, then focus on holding poses that activate the muscles you wish to strengthen. If you want to build upper body strength, then incorporate long holds of Downward Facing Dog, Plank Pose, Cobra, Dolphin, Side Plank and arm balances like Crow Pose. If you want to develop lower body strength, then focus on standing poses such as Tree Pose, Mountain, the 5 Warrior Poses, Chair, and Goddess pose. If you want to develop your core, you can include exercises like Low Plank, Bridge, and Boat. Focus on breathing deeply during each pose and slowly building up to holding the pose for longer periods of time.

As you strengthen your muscles, you build endurance. Endurance refers to how long you can hold a position. Endurance is important as it helps you recover faster after intense workouts. Yoga builds endurance so you can hold the postures with ease and feel great after class.

Get stronger bones

Yoga has been shown to reduce stress fractures and help with osteoporosis. Bone density increases by strengthening bones through weight bearing exercise. To build strong bones, focus less on stretching asanas and incorporate more of the above strength building poses.

Regulate your emotions

Emotional imbalance can lead to poor decision making and unhealthy relationships. To achieve emotional balance, focus on yoga poses that calm the nervous system and open the heart center. Calming poses include forward bends, twists, and hip opening poses like Seated Forward Fold, Bound Angle, Wide-Legged Forward Bend, Child’s Pose, Wind-Relieving Pose, Happy Baby Pose, and Pigeon.

Build balance

If you want to build better physical balance, then start with focusing more on standing poses. Standing poses require you to maintain proper posture and challenge your ability to balance and stabilize yourself in different positions. Once you feel comfortable balancing in a standing pose, move on to balancing poses such as tree pose, dancer and eagle. These poses are great for building balance and strength because they require you to place all of your weight on to one leg.

Reduce stress and anxiety

Stress affects every aspect of our lives. It causes us to lose sleep, eat poorly, and make poor decisions. A regular yoga practice promotes a calm mind and helps to turn off the nervous systems “fight or flight” stress response. If your goal is to create a calmer mind, then focus on practicing meditation, slow deep breathing and soothing and gentle poses like Child’s Pose, Happy Baby Pose, Forward Fold, Bound Angle, and restorative yoga poses.

Strengthen your mind

Yoga and meditation improve concentration, focus, and memory. To give your brain a boost, practice meditation and practice balancing poses and inversions like Tree, Tiptoe Pose, Dancer, Plow Pose, Shoulder Stand, Downward Dog, and Rabbit Pose. Studying and practicing yogic philosophy is also a great way to stimulate and strengthen the mind.

Promote positive thinking

Excessive negative thought patterns are harmful to both the body and the mind. Positive thinking leads to positive actions, which ultimately creates a happier person. Practicing kindness, gratitude, compassion and forgiveness is an effective antidote for negative thinking. There are also several other yogic techniques you can practice to transform a negative mind.

Learn pranayama

Breathing is an essential component in hatha yoga. If you are ready to move beyond the basic breathing techniques you have learned in class, check out our section on pranayama to learn additional energizing and calming breath exercises. The advanced pranayamas are best learned under the supervision of a qualified and experienced teacher.

Create a healthy diet

Yogis believe that eating healthy foods helps them achieve spiritual goals, promotes inner peace, and helps them practice advanced asanas. A regular yoga practice naturally supports a healthier diet by increasing how aware of your energy level and how you feel after each meal. To improve your diet, try to eat a wide variety of foods. Try to not eat foods with pesticides or chemicals. Minimize your intake of processed food. Balance your diet by eating more fruits and veggies than meat, or eliminate all animal protein from your diet.

Have a consistent yoga practice

Consistency is key to any exercise program. If you want to see benefits and results, you must stick with it. It may take some trial and error to figure out what works best for you, but consistency will always pay off. To increase your consistency, commit to practicing yoga for a set number of days per week. Once you have integrated your practice as a weekly habit, then work on increasing the amount per day or the number of sessions per week.

Try a new class or teacher

The best way to try out a yoga class or teacher is to attend a free trial session. This gives you the opportunity to see if the style of teaching suits you, and whether you like the atmosphere of the studio. Trying out a new class, style of yoga, or teacher is an easy and fun goal that helps you experience new things and expand your horizons.

Increase your meditation time

Meditation is a powerful way to calm the mind, reduce stress, and increase focus. It’s a great tool for helping people achieve personal growth and self-improvement, yet it is difficult to sit for a long period of time. If your goal is to start to meditate, it is best to start with 5-10 minutes and slowly build from there. If you want to increase your meditation time, you can either slowly add a few minutes to each session, or add an additional meditation practice during the day.

Take a workshop or yoga retreat

The best way to learn many of the deeper aspects of yoga is through an immersive hands-on experience. Attending a workshop or retreat is a great goal that will give you the opportunity to explore the deeper physical and mental aspects of the practice. It’s important to note that not all workshops or retreats offer the same level of instruction. Some may focus solely on teaching poses, while others include meditation, pranayama, philosophy, and other topics.

Read one or more yoga books

There are many types of yoga, meditation, and philosophy books available. Some focus on specific topics like anatomy, breathing, or relaxation; others focus on general principles, like mindfulness or self-awareness. The best way to choose which books to read is by considering what you want from them. For example, if you want to gain insight into your mind and body, try reading a book that focuses on meditation or mindfulness. If you want to understand the philosophical underpinnings of yoga, try a book that explores the history of yoga or philosophy.

Tackle a new or challenging pose

A common goal for experienced yoga students is to master a challenging pose. Don’t expect to jump right in and try to master a difficult new pose. Take baby steps. Most advanced asanas require years of practice before they become second nature. Start small. Practice a few preparatory postures first, and gradually add more complexity. When you reach a point where you are comfortable doing the pose, move onto the next step.

Explore non-physical yoga

The most common type of yoga is Hatha, which focuses on postures and breathing exercises. There are many other non physical practices that you can explore that focus on the heart and the mind. Consider practicing Karma Yoga, Bhakti Yoga, Raja Yoga, Mantra Yoga, or Jnana Yoga. Each of these styles has its own unique approach and philosophy to discover and explore.

Take a yoga challenge

A yoga challenge is a great way to focus on and complete rigid and specific goals. These challenges range in time, intensity and duration, so it’s important to choose your challenge wisely. Some people choose to take them at home, while others attend classes at local studios. You can do challenges solo or with friends.

Connect with community

If you want to strengthen your ties with the local yoga community, you will need to attend local yoga classes. Yoga studios are great places to meet new friends and form friendships. Some studios also offer volunteer opportunities, which gives you additional ways to feel part of a community.

Learn about the history of yoga

The history of yoga is ancient, mysterious and fascinating. You can start with online articles on yoga’s history and explore books for deeper knowledge. If your goal is to learn more about the history of yoga, check out Yoga Body: The Origins of Modern Posture Practice by Mark Singleton, The Path of Modern Yoga by Elliott Goldberg, and A History of Modern Yoga by Elizabeth De Michelis.

Start a journal

Journaling can be a great way to track your progress towards achieving your goals. It can also be a fun activity to promote self-reflection, contemplation and mindfulness. If your goal is to start a yoga journal, check out our tips on how to get started.

Establish or expand a home yoga practice

A home yoga practice is ideal for many reasons, including convenience, cost and time. However, establishing a home practice requires discipline and commitment. Make sure you have enough space around your yoga mat to do all the poses comfortably. Books, websites and videos can inform and support a home yoga practice. Practicing at home helps you stay grounded, focused, consistent, and balanced.

Create a home yoga studio

Home studios are great because they allow you to practice in the comfort of your own home with all the accoutrements of a yoga studio. They also provide a safe space where you can focus on yourself without having to worry about interruptions from others. If you want to take your home practice to the next level, make sure you have all the props and essential equipment you may need in your home studio.

Do some self-study

The term Svadhyaya in yoga means “self study.” It can be any type of learning activity that encourages observing what we do and thinking about why we do it. It’s also about reflecting on our experiences and understanding them better. It’s a process of self-discovery—understanding ourselves deeply enough to know when we need to make changes in our life. This can include reading books and sacred yogic scriptures, watching videos, listening to audio recordings, and attending workshops.

Enrol in a yoga teacher training course

While a yoga teacher training program will teach you everything you need to know to become a certified yoga instructor, you can attend without becoming a teacher—to deepen your knowledge and experience. The curriculum includes anatomy, physiology, philosophy, history, meditation, pranayama, alignment, sequencing, teaching techniques, and ethics. If you are not sure if a training course is right for you, check out our quiz to help you decide.

Be part of a study group

A study group is a great way to meet like-minded yogis who share similar interests. It’s also a great opportunity to ask questions and receive feedback from others who may have more experience at the practices, techniques and traditions you are interested in. Meetup.com is a great way to find local groups in your town.

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We all have hopes and dreams. Even if they’re generally vague, everyone’s got a vision of what they would like their life to be like — or what they don’t want their life to be like. For some people, there’s a specific hope in mind, such as raising a family or landing a particular job. However, and of course, not everyone ends up achieving their goals. Some people don’t even get close! So why is this? In this blog, we’ll take a look at some of the most common causes.

Bad Habits

There are some things that are entirely beyond our control. You can’t change where you were born or the family you were born into, for instance. But there are many things that are within our control and which have a massive impact on our quality of life. Take our habits. If you have bad habits that hold you back, then it won’t matter what your goal is — you’ll find it exceptionally difficult to achieve them. Things like watching too much television, procrastination, and alcohol can all be a distraction that occupies too much of our time and energy.

Financial Issues 

There’s no avoiding the fact that money plays a big role in what we can achieve in life. It’s no coincidence that many of the world’s most famous actors had wealthy parents; it’s just not realistic for someone with financial difficulties to take the chances needed to make it to the top. If you want to start a business, for example, then you’ll need some money, and not everyone has the cash to do it. It’s important to remember that there are nearly always funding options available, however. Whether it’s from a loan, crowdfunding, or help from friends and family, you’ll be able to get some of the money needed to make your dream come true.

Medical Matters

They say that if you haven’t got your health, then you haven’t got much. A medical issue can really hold a person back. For instance, a condition that causes low energy would make it difficult to push through with the hard work needed to achieve a goal. Other medical matters can prevent people from becoming pregnant and creating a family. The good news is that, in this day and age, there’s nearly always something that you can do. People that are struggling to fall pregnant typically search for ‘tubal patency testing (hycosy) scan near me.’ If that’s the issue, then it’s something that can be fixed.

Self Confidence

Finally, perhaps the biggest reason why people don’t achieve their goals is that they never really believed that it was a possibility in the first place. With confidence in one’s abilities, there’s only so far that you can hope to go. It’s possible to improve self confidence, however. You can do this by focusing on what you’re good at, improving what you’re not good at, and challenging yourself. Once you’ve built your confidence up, there’s no telling what you might achieve in life.

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Science has backed up the idea that when you write down your goals, your brain pays closer attention, and you’re more likely to take action. 

This motivation is why goal-setting journals have become so popular—and so easy to find. 

Looking for a journal with goal-setting writing prompts?

You’ll find links to some of our favorites further down in this post. 

Looking for tips on journaling goals? You’ll find those here, too.

Let’s get started! 

What Is A Goal Setting Journal? 

If you’re looking for a new journal, it helps to know what features will make it easy to use daily. 

We’ll get you started with some essentials to help you narrow down your options: 

• Lay-flat binding and ample space for writing comfortably
• Ribbon bookmark to keep your place
• Thick enough paper to prevent bleed-through
• Compact enough size to easily fit in a handbag, tote, or briefcase

You might also appreciate the following optional features: 

• Prompts or quotes that help you get you into the right headspace for the day
• Built-in guides on how to make the most of your journal
• Extra space for mind-mapping, making lists, and long-term goal planning
• An elastic band to protect your pages when you’re not journaling

With those in mind, we’ve found a few goals journal options worth considering: 

1. The 5-Second Journal: The Best Daily Journal and the Fastest Way to Slow Down, Power Up, and Get Sh*t Donel by Mel Robbins

Made by the author of The Five-Second Rule (among others), this journal is structured in a way that makes it easy for you to get your day off on a good start — and to end it on a high note. 

2.  The Daily Stoic Journal: 366 Days of Writing and Reflection on the Art of Living by Ryan Holiday 

From the guy who wrote The Daily Stoic and The Obstacle is the Way (among others), this journal includes quotes from Stoic philosophers like Marcus Aurelius, Seneca, and Epictetus. The goal is to get you thinking, writing, and taking action. 

3. SELF Journal by BestSelf 

Take your year one quarter at a time with this 13-week goal-setting journal. Use it to track your habits, train yourself to practice daily gratitude, and record your plans and progress. Check out the two-page daily layout to see what this journal offers. 

The triple ribbon bookmark helps you easily find your place in different sections. 

4. Paperage Recycled Lined Notebook 

Sometimes you just want a notebook you can write in without any prompts, quotes, or journaling tips. And Paperage offers a variety of 160-page hardcover options with a lay-flat design, high-quality thick paper, and a ribbon bookmark for keeping your place. 

If lined pages aren’t your thing, these are also available with blank or dotted pages. 

How Do You Write in a Goals Journal? 

Once you’ve got your goals journal and picked up your writing tool of choice, take the following steps to get started: 

1. Freewrite to turn on the idea faucet. 

Try to avoid editing, but don’t beat yourself up if you do it anyway (we all have our process).  Let your ideas tumble out of your head and onto the page. 

2. Be honest with yourself. 

As long as no one’s peeking, there’s no need to censor yourself. Write down precisely what you’re thinking — exactly what you want to say. 

3. Jot down the bullet-points version. 

Once you’ve had a moment to dump your thoughts, it’s time to expand on one of them. Jot down a bulleted list of details that come to mind.  

4. Expand on one idea at a time. 

Focus on one goal or thought to explore more deeply or to record your aspirations and your progress. Focusing on too much at once is a recipe for overwhelm, which 

5. Read through your entry and highlight the points that stand out. 

Part of journaling is writing what you’ve read and spending some time thinking about it, and highlighting anything you want to remember and expand on in later entries. 

11 Goal Journal Ideas to Write About 

Now that you’ve got an idea of the kind of journal you want, what are some goals for writing? Whatever area of your life you want to improve, you can get started on that using the tips listed below. The tricky part might be deciding where to begin. 

1. Daily Plans

What are your top priorities for the day? What actions will you take? Try setting three “micro-goals” for the day, and set them as early in the day as possible, when your energy levels are (probably) highest. 

You know your schedule better than we do, though, so adapt your routine accordingly. The important thing is to give yourself a space for planning your day and celebrating your wins. 

2. Relationships (marriage/partnership, friends, family, coworkers, etc.)

Where do you see your most important relationships in a year (or three years or five years)? What would you like to change? And what are you willing to do to bring about those changes? What will you do every day? 

Relationships take work, and we’re guessing you want to give them their best chance. A goal-setting journal could quickly become your best tool for strengthening those connections. It can also help you rekindle the romance in your marriage or partnership. 

3. Career and Professional Development

Where do you (want to) see your career in a year (or three or five years)? What would you like to change? And what are you willing to do to bring about those changes? What will you do every day? 

You have a right to want a career that fits you, and that pays more than enough to keep your head above water. Be honest about what you want. Then go after it. 

4. Money Management & Financial Planning

How would you describe your financial situation, and what would you like to change? What are you willing to do—and what sacrifices are you willing to make—to get to where you want to be in a year’s (etc.) time? 

You care about being a good money manager. So, how do you correct what’s not working, get out of debt (ASAP), and manage your income and investments like a pro? Write about where you want to be. Then use your money goals journal to strategize. 

5. Bucket List

What do you want to do or to accomplish before you die? Jot down a list of at least ten things that come to mind. What will you do this year? What have you always wanted to do that scares you? And how will you get closer to making that happen? 

Having a list of scary, exciting goals helps you feel more awake—and more like the kid who used to answer the words “I dare you…” with “Watch me!” You’re smart enough not to undertake challenges that aren’t worth the risk. But you need some risk in your life. 

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6. Habits to Build

What habits do you want to build this year, this quarter, or this month, and why? Which routine will you start with? And when and how will you begin? It might help to read about the kinds of habits that help others reach their goals. Then pick one that appeals to you. 

Say, for example, you want to build the habit of waking up earlier in the morning. Write about this and your reasons behind it. Then set an alarm, and commit to waking up at that time the next morning. Make whatever changes you need to make this easier. 

7. Problem Solving 

If there are problems or problematic situations in your life, what’s the best outcome you can think of? And what are you willing to do to get closer to the outcome you want? Also, consider how long you’ve had this problem and what you’ve tried so far to solve it. 

Everyone wants to be better at solving problems in their life, but only a small percentage actually use the power of writing about them. Use your journal to clarify your thinking and play with some ideas. Then try something. 

8. Brain Dumping

What’s on your mind right now that is blocking out everything else? Whether you’re working through something or just feeling overwhelmed, get those thoughts down so you can see them more clearly and begin to see past them. 

Sometimes you just need a place to dump out your thoughts to make sense of the chaos in your head. It’s that chaos that often makes it challenging to write about anything else. Use your brain dump journal to let the words out so you can focus on what’s next. 

9. Best Things that Happened Today (Evening/Nighttime Recap)

What are you grateful for? Write down whatever comes to mind, even if it’s something as simple as a sight that warmed your heart or a message that got you thinking and helped you see something differently. 

Write about whatever you remember and appreciate about your day or the people in it. Write about things people said that have stayed with you and challenged your beliefs. Write about what made this day worth waking up for. 

9. Visualizing the Future

Where do you want to see yourself five years from now? How do you picture your life? Where are you living, what do you do for work or fun? With whom do you spend most of your time when you’re not alone? 

Picture a future you would love, and then use your visualization journal to describe it in vivid detail. Make it as detailed as you like. No one else needs to read this. If it helps remove inhibitions, get a journal with a lock. 

10. Progress Log

How far have you come toward one or more of the goals you’ve set? What have you accomplished that you’re proud of? What can you point to as evidence that you’re moving in a better direction? Write it all down. 

Keep track of your progress with your goals journal. For extra motivation, you can also make note of rewards for reaching specific milestones along the way. Choose rewards that feed your motivation and honor the goals you’re set. 

With your journal in hand (or on its way) and having read the goal journaling ideas listed above, which ones stood out for you? And where will you begin? 

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If you are working toward starting or continuing a healthy weight loss journey, it is important to be mindful of your nutrition habits. Even regular movement and exercise can be offset by continuous poor food choices. Unfortunately, products at the supermarket will tout their low-fat, diet, or natural ingredients, but sometimes, these same foods and beverages can derail your progress and make you feel sluggish in the process. Yes, there are plenty of foods ruining those weight loss goals of yours.

“If you are hoping to lose weight or simply trying to improve your eating habits, it is particularly important to look beyond the label,” Mascha Davis MPH, RDN, private practice registered dietitian nutritionist, founder of NomadistaNutrition.com and author of Eat Your Vitamins, told us. “Just because many products are labeled as ‘organic’, ‘gluten-free’, ‘natural’, or ‘fiber-rich’, it doesn’t mean that they are necessarily a good choice. It may make you think they are promoting long-term health, but in reality, some of them could have lots of extra ingredients such as added sugars, sodium, and hydrogenated oils.”

By becoming aware of some of these so-called “health” foods, you can set yourself on a path to gaining energy and maintaining your intentional weight loss, instead of being tricked by these foods that are ruining your weight loss goals. Here are 20 items best swapped for whole food options and enjoyed in moderation to help you lose weight and feel your best. And be sure you’re stocked up on The 7 Healthiest Foods to Eat Right Now.

Salads are a no-brainer meal option when you are working toward your weight loss goals. You can combine so many vegetables, fruits, and lean proteins for a nutritional meal, but if you are also loading up on bottled salad dressings, you’ll counteract all of the healthful, delicious items in your salad.

If you actually take a look at the nutrition breakdowns of popular store-bought salad dressings, you’ll see that they not only contain soybean or canola oils, but they’re packed with artificial flavors, colors, and sodium-rich preservatives, along with added sugars (hello, high-fructose corn syrup), and trans fat, according to Harvard research.

A blueberry muffin sounds innocent enough, right? But before you purchase some from the bakery or café for breakfast, be aware that a typical muffin is actually high in calories and sugar with very little fiber.

However, muffins can be a healthy option if done right, though! Try making smaller muffins at home using whole wheat flour and less sugar—swap sugar for honey, real maple syrup, or even extra fruit for natural sweetness.

Low-fat or fat-free dairy products, particularly yogurt, might seem like the perfect choice for reducing weight, but it turns out that sometimes, the missing flavor from the fat is compensated with added sugars. Rather than an overly sweetened, high-calorie yogurt labeled “low-fat,” “light,” or “fat-free,” opt for the plain full-fat yogurt—in moderation—and add flavor with fresh fruit and nuts.

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Coconut oil has been in the spotlight for a while now as a healthy option for everything from sauteing veggies, baking desserts, or slathering on your body after a shower. But coconut oil actually has about 50% more saturated fat than butter and raises both good and bad cholesterol levels more than other oils.

Energy bars claim to give you a boost of protein and energy and are often purchased as a healthy snack or post-workout fuel. But you’re better off enjoying whole foods and lean proteins for energy. Most of the time, these bars end up super high in fat and sugar.

Granola can be filling and fibrous and make for a great snack, but not all granola is created equal. See, some granola is loaded with added fats (like oils and nut butters), sugars, and sodium for flavor. “While incorporating more whole grains into your diet is a good thing, these quick snacks can become a sneaky source of added sugar,” Davis says. “Many of them contain high-fructose corn syrup and hydrogenated oils, which can contribute to weight gain and negative health outcomes.” Look at the ingredients and nutrition facts to find a healthy granola to enjoy.

Nuts and nut butters are fine in moderation—great even—but if you aren’t paying attention to portion sizes, you’ll be consuming a lot of fat. Again, you want to be aware of the ingredients. So you’ll want to choose a nut butter that ideally only has one ingredient—your nut of choice. Make sure it doesn’t have any added salt and sugar, or any partially hydrogenated or hydrogenated oils, too, according to Andrea Hasson, registered dietitian at Cedars-Sinai.

Smoothies are a poster child for healthy eating and weight loss. But don’t be fooled—they can also derail your progress in just a few sips. Smoothies from the grocery store or cafés are typically loaded with sugars, but even a homemade smoothie can have too much sugar and even fat if you are adding milk and nut butters.

Premade protein smoothies can be especially harmful to your weight loss goals. Davis explains that it is always important to read the labels.

“You might be surprised, but some pre-made high-protein drinks have about the same amount of sugar and artificial sweeteners you can find in diet sodas and milkshakes,” she says.

It’s easy to be consumed by marketing that tells you that you need to add protein powder to your smoothies, oatmeal, baked goods—you name it. But some protein powders have up to 23 grams of sugar per scoop for flavor and are high in calories! Protein powders are also a supplement, meaning they are largely unregulated and could contain not-so-great chemicals.

Harvard Health points out that protein powders can make a glass of milk have more than 1,200 calories; instead, turn to whole foods like nuts, legumes, eggs, and fish to meet your daily protein needs.

Sometimes you might crave a sugary, carbonated beverage, and diet soda seems like a good alternative to regular soda. But a 2015 study found that diet sodas can actually lead to increased belly fat in adults. “Findings indicate that the increase in waist circumference among diet soda drinkers, per follow-up interval, was almost triple that among non-users,” the study reported.

Rice—particularly brown rice—is a healthy option to round out any meal. But white rice has the nutritious layers of bran and embryo removed, which means it is also stripped of fiber, vitamins, and minerals. According to Harvard’s T.H. Chan School of Public Health, white rice has a higher glycemic index than brown rice, meaning it raises blood sugar levels more than brown rice after consumption. The school reported, “The average GI for brown rice is low at 55, whereas the GI for white rice is higher at 64. Observational studies have found an association between a high GI diet and greater risk for type 2 diabetes.”

Popcorn, at its core, is a healthy snack and contains many vitamins and minerals: Vitamins B1, B3, and B6 as well as iron, magnesium, and phosphorus. It is also high in fiber.

Typical microwave popcorn, however, includes added fats and salt, neither of which make for a healthy snack that promotes weight loss.

Like most foods, cheese is fine in moderation. The American Heart Association recommends consuming up to 3 servings of dairy daily, with 1 to 1.5 ounces of cheese counting as one serving. But if you are adding cheese to your eggs in the morning, then your lunchtime salad, then your baked potato or pasta at night, you might be eating a little too much. Meanwhile, foods like pizza have far more cheese than you need in a day. One ounce of cheese has about 9 grams of fat, which can add up if you aren’t paying attention to portion sizes.

Lunch can be prepared quickly by throwing some deli meat on bread and calling it a day, but these processed meats are for convenience, not health. Harvard’s School of Public Health found that eating processed meats is “associated with a 42% higher risk of heart disease and a 19% higher risk of type 2 diabetes.” These meats are high in sodium and calories, meaning regular consumption can stall progress in losing weight.

Looking for a low-calorie snack? Rice cakes fit the bill. So how could they possibly be sabotaging your weight loss goals? For one, rice cakes have a high glycemic index and can cause your blood sugar to spike, and they are low in nutrients and fiber. Flavored varieties can be high in added sugar, sodium, or fat. If nothing else, this snack is so airy and lightweight, it can be easy to eat far past the recommended serving size. If you still want to enjoy rice cakes, add healthy, hearty toppings like avocado or hummus to make it a more balanced snack.

Although fruit on its own is a crucial part of a healthy diet, fruit juice tends to be high in sugar and calories and far less filling than whole, fresh fruit.

“There is no question, those cold-pressed juices you see at the grocery store may contain plenty of health-boosting nutrients, but if they’re loaded with fruit, then they may spike your blood sugar since they are missing fiber,” Davis says. “Therefore, they won’t satisfy you or contribute to the fullness factor, which is counterproductive for weight loss.”

Whether you’re snacking on dried mango or enjoying the raisins in your trail mix, dried fruit can actually be an issue if you are trying to lose weight. Like fruit juice, dried fruit has concentrated sugars and calories. It is also easy to eat more dried fruit than you would fresh fruit, so keep portions in mind if you want to enjoy this snack.

Premade sauces and marinades can make dinner a breeze. While homemade is always best so you can control what goes into it, there is room for some store-bought sauces in a healthy diet. What can make these sauces and marinades so unhealthy is the amount of sodium, sugar, and even fats.

Red meat can offer a lot of protein, iron, and vitamin B12. But some meats are higher in fat, ultimately leading to weight gain. Be sure to choose lean or extra-lean meats with 10 grams or 5 grams of fat, respectively.

What about skipping meat altogether? Drop those frozen veggie patties, as these products are highly processed, according to Dr. Frank Hu, chair of Harvard’s Department of Nutrition.

“Although short-term, a recent controlled feeding study found that diets high in ultra-processed food cause excess caloric intake and weight gain,” Dr. Hu wrote.

Davis explains that veggie burgers specifically are typically made with highly processed soy products and preservatives. “A better choice is to look for veggie burgers made with minimal natural ingredients such as beans, whole grains, and seeds,” she says.

Obviously, chips and fries are likely to lead to weight gain, but keep in mind that potatoes, in general, are a starchy vegetable that can keep you from reaching your goals.

One long-term study found that “foods that contained higher amounts of refined carbohydrates—whether these were added or not—were associated with weight gain in similar ways, and potato products (which are low in sugars and high in starches) showed the strongest associations with weight gain.”

If you do consume potatoes, just be sure your portion is small!

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