Do you ask 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 avoid the pitfalls that are making or keeping you overweight.

Here are eight reasons you can’t shed those excess pounds (or are inexplicably gaining weight), along with some easy solutions.

Reason 1: We’re absent-minded about portion size.

Fast food places have nothing on the food we eat that tells how much we are really eating. Studies show Americans frequently delude themselves when it comes to recalling how much they eat, especially high-fat foods and snacks.

Reason 2: We eat way too much fat.

Just one-third of Americans limit their consumption to a healthy 30 percent of daily calories. Most of us get all we need daily (about 67 grams) just from added fats like margarine, salad oils, butter and those used in cooking. Any other fat we eat (ice cream, meat, cheese) is extra – and likely to pad our butts, hips and thighs.

Additionally, research shows that the more fat we eat, the less likely we are to get sufficient amounts of produce, whole grains, fish, nonfat milk, and vitamins C and A, folic acid and fiber — which also can contribute to being overweight.

Reason 3: We never or rarely eat breakfast.

Research shows that 25 percent of Americans skip breakfast to save calories and lose weight; unfortunately, most of them gain pounds because they more than make up the fat and calories later in the day. Studies show that people who rise and shine to a breakfast of whole-grain cereal, cooked grains or pancakes lose more weight and keep it off better than those who don’t eat any breakfast at all. Skipping the first meal of the day also contributes to “brain fog.” Eat something first thing, and you’ll not only stay focused but resist the siren call of the vending machines.

Reason 4: We fill up on french fries rather than healthy produce.

Unfortunately, most Americans go for the worst possible vegetable choice: french fries, a nutritional dud drenched in unhealthful saturated fat. Iceberg lettuce and apple juice, also common choices, are mostly water–and not very nutritious.
Studies show 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 stay full, lose weight and get healthy. Also, research indicates we consume negligible amounts of dark leafy greens (spinach, kale) and yellow veggies (squash, peppers), both of which are nutritional powerhouses.

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

Most Americans eat less than one serving a day of whole-grain products, which are loaded with fiber, carbs, vitamins and minerals. Instead, we’re eating record amounts of processed refined grains that are stripped of fiber and nutrients and plumped 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 get it from high-fat sources.

By now most people know it’s important to consume sufficient calcium to maintain healthy bones and prevent any type of bone loss. But a slew of recent studies show that getting enough calcium also may help us lose weight.

Reason 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, filling and loaded with fiber, protein and carbs. They are a nutritional godsend, but most of us eat 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 intake has reached an all-time high, with the average American consuming 158 pounds a year–or 34 teaspoons a day! Three-quarters of the excess sugar we consume is hidden in processed foods, including fruited yogurts, flavored oatmeal, granola bars and other health-food poseurs.

Now that you have these 8 reasons why you can’t lose weight you will be able to correct them and start losing that troublesome weight.