For many Americans, losing weight is a constant struggle. You can spend decades of your life bouncing from one diet to another, trying every varying combination of cleanses, exercises and food choices to find one that works for you. The problem is, many people will lose some weight and then return to their previous lifestyle, which inevitably leads to the weight coming right back. It can be a frustrating, even heartbreaking experience. Around two thirds of all American adults are overweight, so clearly you’re not alone in your struggles. The Weight loss drugs are recommended supplements, which should be taken only under supervision. The key may be to keep it as simple as possible. You’ll want to add exercise to your daily regimen, but when it comes to dieting, the best first step is to simply remove a couple of foods that aren’t helping the situation. Just dropping a few key, high calorie choices can help boost your metabolism and get things moving in the right direction. Here are some of the foods you should avoid when you’re trying to lose weight.

Start the list by taking out whole milk. Milk is a great food while dieting, as long as you’re not lactose intolerant. It’s packed with protein, potassium and calcium, and since it takes a long time to digest, it can help balance your blood sugar and avoid those energy swings. But whole milk is also packed with fat, more than 4.5 grams of saturated fat in each cup. Depending on your caloric needs, that’s a huge chunk of your fat for the day. Switch it out with skim milk and you’ll enjoy all of the nutritional benefits with around 33% less fat. And you’ll drop a full four grams of that all-important saturated fat. That alone can make a huge difference in your success.

Another frequent drink usually thought to be very healthy is fruit juice. The problem is, it contains a huge concentration of sugar and calories, without as many of the benefits of simply eating a piece of fruit. Take orange juice as an example. A cup of juice has more than 20 grams of sugar, but only half a gram of dietary fiber. Simply eating an orange will give you three grams of dietary fiber, with half the calories and far less sugar. The key to dieting is maintaining your blood sugar, and the sugar eaten in fruit form takes longer to digest, thanks to the fiber. You’ll spend less time hungry, and see better results.

One drink that everyone agrees is just bad for you is soda. According to most recent studies, soda increases weight gain, and diet soda confuses your body. The calories from a single can of soda drank each day can lead to 14 pounds of weight gained over the course of the year. You just don’t need that working against you. Stick with water, and you’ll notice a huge difference.

Snack foods are another huge roadblock in the battle to lose weight. Almost all chips, crackers and other salty snacks are packed with partially hydrogenated oil, which has been connected to an increased risk of cancer and heart disease. But besides that, they also feature maximum calories yet minimum nutrition. Most of the calories come from fat, so if you simply replace these snacks with healthier choices, you’ll make your weight loss attempt much easier. You’re probably thinking, “but there’s tons of pizza places near me, and it’s much easier than cooking”. You’ll just have to ask yourself if the convenience of those foods is worth continuing to struggle with your weight. At some point, you’ll decide it isn’t, and that’s when you’ll drop these foods from your diet and find success.

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