Hidden habits have a way of sneaking into your daily routine and preventing you from reaching your weight loss goals. These simple actions may seem harmless, but they can have enough impact on your calorie balance to keep the scale from moving in the right direction.

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You are likely familiar with the pattern -- you get close to your goal weight and then sabotage your efforts by indulging in unhealthy foods or skipping workouts. The self-sabotage phenomenon is common, especially when goals are within reach. This can indicate that you have not fully realized the difference between wanting to be fit and actually being fit.

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If you are a chronic nibbler, you may be eating more calories than you realize. A healthy breakfast, lunch, and dinner can easily be undone by a bite here and a nibble there. It is easy to convince yourself that those bites don’t count, but the calories quickly add up. Below is a list of foods that are commonly nibbled when cooking at home, at the office, and at social gatherings.

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Research suggests that mindful eating can help you lose weight and keep it off. Defined as being fully aware and present during a meal, mindful eating contributes to healthier food choices, slower eating, improved hunger signals, and enjoyment. There are many ways to incorporate more mindful eating into your day.

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There are many forms of high-protein, low-carbohydrate diets. Some are prescribed by doctors to control conditions such as diabetes. Others put you at risk for nutrient deficiencies. It’s important to define what the eating plan entails to determine if it will benefit your long term health -- beyond a quick-fix for weight loss. Here are a few things to think about before cutting out carbs.

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Minimize muscle loss.

For many people, a desire for weight loss has resulted in extreme measures. A drastic reduction in calories can cause a loss of lean muscle mass, but regular strength training helps to repair this damage. When you include strength training while consuming a healthy amount of calories and protein, you can build muscle mass and reduce further muscle loss.

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While excess weight can have a negative impact on your health, research shows that where your body stores fat may be a better indicator of your overall disease risk.

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There is no need to feel deprived and hungry when you are trying to lose weight. Understanding more about the energy density of the foods you eat will help you reach your goals while feeling full and satisfied.

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Many exercisers flock to running for the cardiovascular benefit and high calorie burn. Running fans also love it for stress reduction and mental well-being. The downside is that running can be especially challenging if you are overweight. Don’t be discouraged. If you want to run, there are safe and effective ways to incorporate it into your exercise routine.

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Slushies with Real Fruit Juice

Shaved ice is sure to cool you off on a hot day. You can cut calories and increase nutrients by swapping flavored syrups with real fruit juice. A large cup of shaved ice topped with four ounces of 100% pineapple juice has 60 calories.

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