by Steve Robinson

Created on: January 12, 2010   Last Updated: February 13, 2010

It’s been said that a calorie is a calorie and that it’s not what you eat that is unimportant but how much. Are we to believe that eating a pound of spinach is the same as eating a pound of bacon? Of course not! Of course in the grand scheme of things total calories do matter but that still doesn’t discount certain foods that assist in weight gain. There are many things to avoid when you’re trying to lose weight; these are the top ten.

Drinks

Liquid calories are a major player in weight loss and the rule of thumb is to avoid any drink that is high on the glycemic index because the sugar will spike your insulin, which then converts the sugar to fat. If it doesn’t have fiber and it’s not water, don’t drink it; especially by itself.

Do not drink:

1)  Soda.

2) Fruit “drinks” 100% juice is fine.

3) Sports drinks unless you are engaged in or just finished intense exercise, particularly aerobic forms.

4) Liquor (including beer…sorry).

Meats

You don’t have to cut meat out, though doing so will dramatically reduce fat intake but keep in mind that you need much less than you think; a serving size should fit in the palm of your hand. Choose the leanest cuts available and remove excess fat during preparation.

Avoid these:

5) Bacon and sausage (choose lean ham or Canadian bacon instead) and processed meats including hot dogs.

Grains and cereals

6) Any that do not contain 3g of fiber (or more) per serving. Forget about how good fiber is in helping your digestive system; grains and cereals without it are high on the glycemic index, so the complex carbs you thought you were getting digest too fast and your insulin will spike.

Dairy

Dairy products taste good and they compliment many foods but many are extremely high in fat so read your labels when in doubt.

Skip these:

7) Whole milk chose 2% or fat free instead

8)  Cheese and butter if you must choose low fat or reduced fat varieties (conservatively) including; part skim mozzarella, string cheese, goat cheese, or get used to the strange consistency of low fat varieties of regular cheese and for butter, there are several fat free varieties.

Miscellaneous

Things you likely already know but were hoping didn’t make the list.

9) Fried Anything instead, brush up on your cooking tactics to enjoy different versions of your favorites for example; brush sliced potatoes with olive oil and bake them to replace French fries.

10) Condiments and sauces that are not fat free including spaghetti sauce, mayo, and salad dressings.

Number eleven, which could be number one except that it really doesn’t directly prevent fat loss is Trans fat. It is not real nor does our body know what to do with it; avoid it.

If you cut out the 10 items listed above you will be well on your way to losing weight. They aren’t the whole story because overall calories do play a role as does exercise but they are major contributors to weight gain and reducing or removing them from your diet will go a long way in helping you lose extra pounds.

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