Well, your diet is like the reason you’ve reached a standstill with your weight loss goals.

Here are some of the top culprits killing diets around the world:

* Not eating before a workout.

Your body needs fuel for the exercise. Just like a car, you won’t get very far on fumes. A perfect pre-workout snack is something with a balance of protein, fiber and carbs. An apple with a little peanut butter is a perfect example.

* Waiting too long to eat after a workout.

When you work out, you’re breaking down muscle fiber in your body. To repair and prepare for the next workout (as well as build strength), muscle fibers need fuel as well. Studies have shown that a small meal of protein and carbs helps the cells repair much more quickly and effectively than carbs alone. Try a half a turkey sandwich (hold the mayo) or low-fat yogurt with strawberries.

* Skipping breakfast.

You literally starve your body when you skip breakfast which will make your body more likely to store energy as fat the next time you eat. Your body adapts to survive which means that since you starved it before, it’ll believe you’ll starve it again. Having breakfast revs up your metabolism to work in your favor all day long.

*Replacing meals with energy bars or replacement drinks.

Aside from the fact that they probably aren’t that satisfying, most energy bars or replacement drinks also don’t have enough nutritional value to count as a meal replacement. Also, they usually don’t have much fiber which is what will really keep you full longer. Instead, opt for a quick piece of fruit with a handful of almonds. Or, try a protein shake with added fiber and almond milk instead of fruit juice.

* Eating too much protein and not enough carbs.

Your body runs on carbs, so cutting them out of your diet effectively kills your  energy levels and stamina for a good workout. Protein is great for building muscle, but too much protein can still equate to too many calories. A balanced, healthy diet will always win over a high-protein diet.

* Consuming inappropriate calories for your activity level.

Calorie consumption should be in line with your activity level (or inactivity, as the case may be). It’s the simple equation of:

Weight gain: Calories in – Calories out > zero

Weight loss: Calories in – Calories out < zero

* Thinking a workout allows eating with reckless abandon.

Going back to the equation of calories in versus calories out, you really need to be aware of how effectively your working out versus how healthfully your eating. Though, it’s better to err on the side of healthy eating of a balanced diet with portion control. Don’t let your mind play tricks on you! Just because you got 30 minutes on the treadmill does not mean you can have a huge slice of cake for dessert !

* Not getting enough fluids.

Our bodies are 60% water (probably not news to you), so it makes sense that it’s important to stay hydrated. Dehydration will really negatively impact your stamina for a workout and can cause heat stroke. Also, if you don’t drink enough water, you may mistake dehydration for hunger (=overeating). Finally, our skin looks better when we’re hydrated!

* Jumping from diet craze to diet craze.

Goes back to the conversation about skipping breakfast or having a meal replacement drink, it wreaks havoc on your metabolism and just simply isn’t satisfying. Instead, eat a healthy, balanced diet and begin to pay attention to your body’s cravings and needs. If you feed it healthy, clean food, that’s what it begins to crave!