Big 10 Diet Busters

It always blows my mind when clients report their food intake to me and believe what they eat is health and nutritious. Here is a list of the main culprits in peoples diets that screw up weight loss. Just some minor modifications can go a long way in the weight loss department. All you trainers out there make a mental note of this list to pass on to your clients!

1. Specialty Coffee's

Drinking a cup of black coffee (with sugar) is no problem. But a coffee filled with sugar, whole milk and whipped cream could easily cost you 450 calories. It's OK to indulge occasionally but don't make it a daily habit. If you do indulge, order the smallest size, ask for low-fat milk and replace sugar with Splenda.

2.Bagels

Although quick and convenient, these enormous rings of dough could wind up on your booty. Why? A four-ounce bagel is equal to four slices of bread. So eat just half a bagel, preferably one made of filling whole grains, and replace the butter or cream cheese with one tablespoon of protein-rich peanut butter. Your looking at minimum 450 ugly calories

3.Granola Bars

They sound like the ultimate health food, but granola bars are crap often no better than a Snickers Bar. Some contain more than 250 calories and may be loaded with sugar and coconut oil1 If you can't give them up, at least choose a low-fat, one-ounce granola bar that contains whole grains.

4.Applesauce

Applesauce seems like such a healthy food. And it can be, as long as you're eating natural, unsweetened applesauce. Otherwise, you'll get a huge dose of sugar and calories -- 100 calories in four ounces of regular applesauce versus 50 in four ounces of the natural, unsweetened version. Its easy to consume 4 servings in one sitting!

5.Mayonnaise

It tastes delicious on sandwiches but beware: Just one tablespoon of mayo has 12 grams of fat and 110 calories, so use only a teaspoon at a time. Even better? Switch to low-fat or use hummus instead, which has only about 30 calories and 1.5 grams of fat per tablespoon.

6.Sports Drinks

Unless you're exercising for more than an hour, you don't need a sports drink. Sure, they might taste better than water, but down a 32-ounce bottle and you'll be 260 calories of sugar water richer. If you can't stand plain water, add orange or lemon slices for a splash of citrus, or try a no-calorie flavored water.

7.Baked Chips

Although healthier than regular chips, baked chips are still loaded with calories. One ounce of baked chips (about 15 chips) contains 110 calories and packs no nutritional value. Instead, get a crunchy, salty fix by snacking on whole-wheat crackers, celery with peanut butter or low-fat popcorn.

8.Regular Soda

One 12-ounce can of regular soda contains about 150 calories, not to mention a slew of sugar. Drink a can a day without changing anything else in your diet, and you could gain 15 pounds by year's end, according to one study. Switch to diet soda, and limit yourself to two cans a day.

9.Salad Dressing

Salad is a dieter's best friend, right? Not when it's swimming in dressing. Top those greens with one tablespoon of dressing -- full-fat dressings have about 50 calories per tablespoon -- or switch to low-calorie alternatives like salsa or balsamic vinegar.

10.Cocktails

Joining friends for happy hour? Consider this: An eight-ounce gin and tonic has 160 calories versus an eight-ounce daiquiri, which has 430. If you know you'll be enjoying cocktails later, cut calories elsewhere that day. Then stick to one drink, preferably a glass of champagne or wine spritzer, which are much lower in calories.

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