If you’re struggling to keep that New Year’s resolution to lose weight, your daily habits could be the culprit.

Skipping breakfast, eating a heavy meal late in the day, or simply loading up on soft drinks can sabotage your healthy eating plans in a number of ways. If you’re gaining weight and don’t know why, here are just seven reasons why you may be losing the weight loss battle:

#1:  ‘Low fat’ fast food fixes. Even when you stick with the low-fat options at your favorite fast food chain, the high sodium and sugar content of many processed foods can create a diet imbalance. The Weight Control Information Network, a service provided by the U.S. Department of Health Services states that “many processed low-fat or fat-free foods have just as many calories as the full-fat version of the same food—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.”   

What to do for weight loss: Check the nutrition facts and food labels to balance out the rest of your day’s calories as needed.

#2: Skipping breakfast.  Eating a balanced breakfast each morning is a great way to jumpstart your metabolism and keep your diet on track. Anne Collins points out that ‘that people who skip breakfast are more likely to be overweight. Point is, during the night our body is fasting and slows down - thus burning fewer calories. Eating breakfast helps to kick start our metabolism into action and makes weight loss easier during the day. (Source:  annecollins.com)

What to do for weight loss: Stock up on healthy carbs and protein (e.g. oatmeal with skim milk) for an energy boost.  This may also ward off unhealthy snacking the rest of the day.

#3:  Sneaky snacking.  Snacking is one habit that few of us can let go of; stress, boredom, and even hunger can make you turn to that bag of chips or chocolate without a second thought.  Unfortunately, those extra snacks can add a few hundred calories to your day with little nutrition. If you’re eating without real hunger, you could be sabotaging your diet.  

What to do for weight loss: Plan your day’s worth of meals to include smaller meals and snacks; this will help maintain steady energy throughout the day and keep hunger pangs at bay.

#4:  Skipping the daily workout.  Reduced physical activity can be the fast track to weight gain, and you can fall into the habit of skipping exercise entirely in just a few weeks. A recent study in Japan, published in the June 2007 edition of the Journal of Applied Physiology, suggests shorter periods of high-intensity exercise may help improve overall fitness.

What to do for weight loss: A quick 20-30 minute workout could be all you need to give your metabolism a boost.  

#5:  Loading up on the java. Frozen coffee drinks and coffee ‘shakes’ at the local espresso bar contain more than just coffee. Today’s creative concoctions include whole milk, whipped cream, and sugary syrups that can easily reach the 500 – 600 calorie mark.  

What to do for weight loss: Stick with the basics – black coffee with skim milk and sweetener, or switch to tea for your caffeine buzz.

#6: Believing in the salad myth. Salads are a great way to stock up on greens for the day, but you’ll need to be weary of restaurant style salads that can do more harm than good. Full fat dressing, cheese, and even some meats can add hundreds of calories to that veggie plate. 

What to do for weight loss: Review all ingredients in those salads and stick with grilled vegetables, low-fat dressing, and lean meat whenever possible.

#7: Powering up with energy drinks. That daily energy boost may have you hooked, but some energy drinks are loaded with sugar and caffeine. Too much caffeine can lead to dehydration which makes it challenging to lose weight and stay healthy.

What to do for weight loss: Turn to natural sources of energy such as fruit, whole foods, and milder forms of caffeine to increase alertness. Even the low-calorie versions of some brands can leave you dehydrated.

Taking the stairs instead of the elevator, heading out early for a morning run, or just snacking smarter are some ways to sneak extra calorie-burners into your day; skip these opportunities and you could be setting yourself up for weight gain over the year. 

If you need help creating a healthy nutrition plan or want guidance on weight loss programs available, a weight loss expert in your area can help you create a program that fits your needs. Learn more about weight loss and improving your health in our Weight Loss Counseling Information Guide.