8 reasons you aren't losing weight: can't lose weight, even though your diet is stellar and you rarely eat chocolate ? You're not alone - cake, cookies, chips, etc

Shape, Dec, 2002 by Elizabeth Somer

Ninety percent of American women think their diets are healthy, according to a recent Gallup poll conducted by Weight Watchers International Inc. and the American Dietetic Association.

In reality, however, a scant 1 percent of the population actually consumes a diet that meets even minimum U.S. Department of Agriculture (USDA) standards, In fact, studies consistently show most American women still pack in far too many calories in the form of fat, sugar and refined grains, and eat way too little produce, whole grains and other nutritional foods.

Whether you're skimping on produce, overloading on fat or forgetting to keep track of calories, we can help you pinpoint and avoid the pitfalls that are making or keeping you overweight. Here are eight reasons you can't shed those excess pounds (or are inexplicably gaining weight), along with some easy solutions and three power-packed recipes that deliciously solve several problems at once.

Reason 1: We're absent-minded about portion size. Burger King has nothing on the whoppers we tell about our food intake. Studies show American women frequently delude themselves when it comes to recalling how much they eat, especially high-fat foods and snacks.

"Very few Americans probably tell the truth about what they eat," says USDA economist Judith Putnam. In one recent USDA study, for example, more than 80 percent of women underestimated their daily food intake by 700 calories! And the more overweight we are, the more we fudge the numbers, says Amy Subar, Ph.D., M.P.H., R.D., research nutritionist at the National Cancer Institute in Bethesda, Md. "Some people underreport everything, even how much healthful food and how many vegetables they eat," she explains. "But they really fudge on serving size when it comes to desserts, snack items and other foods high in fat and sugar." (Curiously, research indicates all this fudging about fat, calories and size is limited to American women; women in foreign countries are highly realistic about daily food consumption.)

Solutions "Start a food journal -- it will make you accountable to yourself and more attentive to what you put into your mouth," says Katherine Tallmadge, M.A., R.D., author of Diet Simple (LifeLine Press, 2002). "You're going to think twice about eating that candy bar if you know you have to write it down," she adds. A food journal also can help you pinpoint situations that trigger overeating or bingeing and guide you in differentiating between unconscious eating and savoring what you really enjoy, Tallmadge says.

Reason 2: We eat way too much fat. Just one-third of American women limit their consumption to a healthy 30 percent of daily calories. Most of us get all we need daily (about 67 grams) just from added fats like margarine, salad oils, butter and those used in cooking. Any other fat we eat (ice cream, meat, cheese) is extra - and likely to pad our butts, hips and thighs. While we've cut back on butter and margarine, we're still consuming record quantities of salad dressing, which is now the leading source of fat in our diets.

Additionally, research shows that the more fat we eat, the less likely we are to get sufficient amounts of produce, whole grains, fish, nonfat milk, and vitamins C and A, folic acid and fiber -- which also can contribute to being overweight.

Solutions Generally speaking, the less processed or prepared your food, the lower its fat content. Consider eating a baked potato instead of french fries or chips, whole-wheat bread instead of a croissant, and grilled instead of batter-fried foods. Use fat-free mayonnaise and salad dressings, and moderate amounts of olive oil when cooking. Limit high-fat sweets to once a week Read nutrition labels carefully, and when you do buy processed foods, opt for those that contain no more than 3 grams of fat per 100 calories.

Reason 3: We never or rarely eat breakfast. Research shows that 25 percent of American women skip breakfast to save calories and lose weight; unfortunately, most of them gain pounds because they more than make up the fat and calories later in the day. Another study, conducted by the University of Colorado and the National Weight Control Registry on 3,000 people who lost at least 30 pounds and kept them off for a year or more, indicates that eating breakfast on a regular basis is a good predictor of weight loss. Studies show that women who rise and shine to a breakfast of whole-grain cereal, cooked grains or pancakes lose more weight and keep it off better than those who don't eat any breakfast at all. Skipping the first meal of the day also contributes to "brain fog." Eat something first thing, and you'll not only stay focused but resist the siren call of the vending machines.

Solutions Instead of heading to work on an empty stomach, wake up and smell the oatmeal. In a rush? Enjoy a bowl of cold whole-grain cereal with nonfat milk and fresh fruit, and a glass of OJ. And forget about starting your day at places like McDonald's or your local coffee bar. A Sausage Biscuit With Egg, hash browns and a large coffee at McDonald's packs 630 calories and 41 grams of fat, while a full-fat latte and a poppy-seed muffin can set you back 670 calories and 9.5 grams of fat.