Remember Snackwells? If you were around in the 90's you couldn't throw a stone in the supermarket without hitting a box of Devil's Food Snackwells. People ate em' by the

boxload... and then they couldn't figure out why the were gaining weight. The fact is that sometimes foods that are labeled as "healthy" really aren't. And, even if they are

ok in small doses, going overboard on em' will cause the calories to add up. And calories = pounds. So, keep a cap on foods like nuts, avocados and other

items that can sneak up on you. Portion, portion, portion!

Maybe you've gotten into the pattern of jogging on the treadmill for an hour three times a week. You're body has gotten used to that. If you want to bump

it up you'll need to intensify your training! Resistance training and weight training are the best way to boost your progress! And don't just do 5 lb weights. Push yourself!

We promise, you won't get bulky but you will burst through your plateau. 

You know when you drink coffee with fancy stuff inside? Have you ever thought about how many calories are in that warm cup o'love? The large versions of your favorite

drinks can have hundreds and hundreds of calories. Not to mention the hidden calories in soft drinks and alcohol! While a drink (yes, one drink) every now and then isn't

going to make a great impact, binge drinking Weekend Warrior-style certainly will! Watch your liquids and, when in doubt, just drink water instead. 

Stress and sleep are the big silent demons of weight loss! Stress produces high-levels of cortisol that can be responsible for increasing the amount of fat your body stores. Sleep, like

stress, also produces cortisol but also decreases your sensitivity to insulin. When you combine the two together you have a weight-loss sabotage! 

There's hidden calories everywhere you turn when dining out or cooking. From salad dressings and toppings to oil and butter where you least expect it. If your weight-lose is stalled,

make sure to pay extra attention to understanding and being aware about the food you are putting in your body. From practicing portion control to (actually) counting the food you

munch on.  Make sure you aware of what your target daily macronutrients are and that you stick to them!

Increasing protein intake increases your metabolism. Where there's a fast metabolism and better muscle mass there's greater opportunity for fat burning and weight loss. A recent study by the American

Journal of Physiology gave two groups of people diets with different levels of protein. Those with the higher level of protein in their diet burned the most fat!