1. You're Following Bad Advice
Sometimes the government goofs. In the late 1970s, the United States began advocating a high-carbohydrate, low-fat diet. In the early 1970s, the average daily energy intake was 2,450 calories. By the year 2000, that number had risen to 2,618. Almost all of those extra calories came from carbohydrates, according to the National Health and Nutrition Examination Survey.
2. You Eat Fat-Free Foods
Warning: Low-fat foods may make you fat. Cornell University researchers reported that when overweight men and women were told they were eating low-fat M&Ms, they consumed 47 percent more calories than those who were given regular M&Ms (the M&Ms were actually all the same). On average, low-fat foods contain 59 percent less fat, but only 15 percent fewer calories than full-fat products.
3. You (Still) Don't Eat Breakfast
Sure, you've heard this one before. But it's important: Researchers at the University of Massachusetts found that people who don't eat breakfast are nearly five times more likely to be obese than those who make it an everyday habit.
4. You're Eating Too Much Sugar
According to a USDA survey, an average American eats 82 grams of added sugar every day. That's almost 20 teaspoons, which contribute an empty 317 calories.
5. You Don't Lift Weights
In a study at Ball State University, scientists put overweight men on a 1,500-calorie-a-day diet, and divided them into three groups -- one that didn't exercise, another that performed aerobic exercise three days a week, and a third that did both aerobic exercise and weight training. Each group lost almost the same amount of weight -- about 21 pounds. But the lifters shed 5 more pounds of fat than those who didn't pump iron. Why? Their 21-pound weight loss was almost pure fat, while the other two groups lost just 15 pounds of lard, along with several pounds of muscle.
The Mayo Clinic Diet: Eat well, enjoy life, lose weight.
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