by John Phillip

Created on: June 24, 2010   Last Updated: June 25, 2010

American’s are waging a losing battle against overweight and obesity, despite the best efforts of many who have tried time and again to lose weight and failed. Two-thirds of those people indicate they’re on some type of weight reduction program, yet 95% will be unable to maintain any type of weight loss for more than a year.

Most people trying to lose weight understand that a healthy diet and exercise are essential to drop pounds, but despite their best efforts, sustainable weight loss is beyond reach. It’s important to understand the reasons which prevent weight loss, as well as the steps which should be followed to help trigger the body’s metabolism into fat burning action.

Underestimating Calories

In a study by the USDA, 80% of participants underestimated the number of calories consumed in a day by 700. The most common miscalculation is in serving size, especially when judging the highest calories items such as desserts, breads and pasta. Always use a dietary scale to weigh food items and keep track of everything you eat using a dietary log.

Balance Fat Intake

Fats have been maligned for the last half century because of a poor understanding of this essential nutrient. The problem is with the type of fats we eat. Highly processed or overcooked trans-fats from frying are typically coupled with refined carbohydrates, leading to a recipe for weight gain. Replace trans-fats with oils in their natural state, especially Omega-3 fats from fish, nuts and seeds. The body will use these fats for cellular construction and not for fat storage.

Eat Protein for Breakfast Everyday

Many people trying to lose weight will cut breakfast, thinking they’ll be better off without the calories. Nothing could be farther from the truth. Studies show that when breakfast is skipped, people will make up the calorie deficit plus an additional 25% in meals later in the day. Additionally, there is a much greater tendency to snack between meals. Eat breakfast every day, and be sure to include a healthy protein source, as this will initiate your fat burning metabolism which remains fueled through the day.

Cut the Carbs

The primary source of excess calories in the typical diet is from refined carbohydrates. Begin by substituting that order of fries for a double serving of vegetables. You’ll get half the calories, twice the nutrition and will feel more satisfied. Most people consume less than half the servings of vegetables and are nutritionally deficient. The body

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