By Guest Blogger Shelly Myers

Shelly is a wonderful friend who knows everything about food!  She is sweet, she is funny, she is smart.  Her body is amazing, her family is calm, and she puts God first.  I admire her to the nth degree and was thrilled when she agreed to write an article about 10 foods that may be hindering your fat loss goals!  This list may be exactly what you need to jump from “plateau” to “results”!  –Coach Debbie

Have you been exercising and “eating right” and still not lost weight? Or maybe you have plateaued in your fat loss journey and you aren’t sure why because you are only eating foods that are “healthy”… it could be hidden sugar. 

Ok, if you are like me you are tired of reading about everything that you thought was good but then you read that it’s bad! So….I promise not do that to you ! I am not going to take away any of your favorites, just give you tips on how to pick them. There are many controversial topics when it comes to nutrition but one thing is not disputed….sugar.  Sugar is not fat loss friendly, end of story (the short version anyway ;).  The good news is that there are tons of yummy options without sugar.

So, I was shopping at Trader Joe’s the other day and I saw a package of cooked chicken strips in their convenience food section labeled “Just Chicken”.  It looked perfect for tossing on a big salad or keeping on hand for an easy weeknight meal.  What could be better or more fat loss friendly than “Just Chicken”?  So I flipped over the package and read the ingredients.  You know I am not going to say it was “just chicken” right?! I wish I could!  Among the list of ingredients was sugar.  Seriously, sugar in chicken?!  Ugh! So it got me thinking about other places that food manufacturers are hiding sugar in otherwise perfectly healthy food….here is my list:

1. Greek Yogurt –You have probably read everywhere that greek yogurt is a great fat loss food and it might even be one of your “go to” foods when a craving strikes but greek yogurt can be full of sugar, an amazing amount of sugar!  What to do? Buy plain, unflavored greek yogurt and add your own flavor. Pumpkin pie spice, vanilla, nuts, raw cacao, some berries or even lemon juice. I don’t really like yogurt so I add a scoop of protein powder, some cinnamon and chopped nuts (or coconut).  Get creative and have fun with it!
2. Salsa and pasta sauce—Nothing adds flavor and interest to boring dishes like a great salsa or tomato sauce but unfortunately some of them have sugar.  The good news is that there are also some great ones that don’t. Tired of boring eggs in the morning?  Get a big bowl of salad greens top it with a couple of eggs (or egg whites), slices of avocado, veggies, and top it with salsa.
3. Jerky—I know everyone is saying ”what?! Not my jerky, all the fitness experts recommend it!”  Yes, you can still have your jerky but please check to make sure it isn’t loaded with sugar/honey/molasses.  Some brands and/or flavors taste amazing but it’s probably because it has a ton of sugar.  Just choose carefully.
   Nut butters—Yes, even nut butters can have added sugar.  Check the label of your favorite brand to make sure that there isn’t anything extra added. You can even try one that is “roasted” for extra flavor without sugar or oils.  Nut butters are a great vehicle to pair with protein powder or fruit (think apple or pear slices) and create a quick and easy snack.
4. Dried Fruit—I wouldn’t say eating a lot of fruit is going to help with your fat loss goals but if you are craving something sweet, a good lower sugar fruit is better than grabbing a candy bar.  Some people like to keep dried fruit in their purse to have in those moments when you are standing in line at the grocery store and you are really hungry and those candy bars are staring you in the face shouting “eat me!!”  Ok, maybe they are only shouting at me but hopefully, you know what I mean!  If you choose to buy dried fruit, make sure there isn’t any sugar added to it….fruit is sweet enough on its own.
5. Oatmeal—Oatmeal may be a bit controversial as a fat loss food but I know a lot of people eat it. So, if you are a fan of oatmeal and it works for you, just make sure the only ingredient is “oatmeal”. Pretty simple right?
6. Protein bars/powders—Protein is awesome for fat loss, everyone knows that but food manufacturers like to add sugar to their packaged protein to make it taste good.  Most protein bars have tons of sugar and are not a good choice for fat loss. Look for bars with high protein and low sugar.  Protein powder can also have added sugar so just look for the unsweetened ones.  I have found some awesome tasting protein powders that did not have sugar, you just have to do your research.
7. Sports drinks—This is probably a no-brainer but I wanted to include it because I see these everywhere, especially in places where people work out.  Unless you are an Olympic athlete, you probably don’t need to worry about drinking special drinks.  Drink water and skip the flavored waters, energy drinks and sports themed beverages…..they are sugar bombs!
8. Condiments/dressings—So you are eating your chicken and veggies like a good girl and you are avoiding sweets but still not losing fat.  Take a look at what you are using to season your protein and putting on your salad.  Most salad dressings are full of junk, including sugar.  The good news is that once you start eating real food and cutting out sugar, your tastes will change. You will crave less junk and start to really taste your food again, therefore, you won’t need a bunch of dressing or sauces.  I have found some great tasting sauces without sugar, including ketchup.  Some of you are really happy because you really didn’t want to give up ketchup….or maybe that was just me again!  For dressing I tend to keep it simple with olive oil, fresh lemon and herbs or apple cider vinegar and olives.  Find some bright fresh flavors to add to your salad and you will soon be happily skipping the dressing.
9. Convenience meats—This would include deli meats, bacon, rotisserie chicken etc.  Sometimes busy Moms need quick protein and these types of meats are fast and convenient.  There are some good ones without added sugars…..I even found bacon without sugar, score!
    

I hope this list helps you on your journey and gives you something to consider when choosing the right food for you.