1) Too many calories – This one goes without saying. If you’re consuming too many calories you’re not going to lose weight. The problem here is that the individual sometimes isn’t aware unless they’re tracking their diets.

2) Not eating enough protein – I would say 99% of the diets I view don’t contain enough protein. If you’re not in the range of 0.7-1.0g/pound of bodyweight, you need to increase your protein intake. Lean meat, fish, poultry are good sources. If you’re having a hard time getting enough protein, consider adding a protein supplement.

3) Not eating frequently enough – While studies show that meal frequency has little effect on weight loss if total calories consumed each day are equal, I find it’s much easier to control calories if I’m eating throughout the day and not gorging at night. It can help stabilize blood sugar levels, which can ward off cravings and binges.

4) Skipping breakfast – Breakfast is important. Those who skip breakfast tend to consume more calories daily than those who do not. After fasting for 6-8 hours overnight, your body is need of nutrients first thing in the morning. Consume a complete breakfast with plenty of protein, carbs, and fat.

5) Not eating prior to exercising – While some may think they’re going to burn more fat if they exercise on an empty stomach, the fact is you won’t. For better, more effective workouts, consume a combination of carbs and protein about 90 minutes prior to exercise.

Bonus: Not drinking enough water – By now I think everyone knows the importance of water and the effects dehydration can have. You should consume around 0.6oz per pound of bodyweight.

Add to blender:

12oz skim milk
6 strawberries (frozen or fresh)
1 whole banana (frozen or fresh)
1 scoop of whey protein powder
5 ice cubes

Blend to your desired consistency. Makes for a great post-workout shake!