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by Jeff Hampl, PH.D., R.D.

Feel like you're doing everything right but still can't lose those last 10 pounds? Check out your kitchen for these common belly-busting foods. Some may seem healthy; others are convenient-but chances are they're all tripping you up in your efforts to trim down.

REDUCED-FAT PEANUT BUTTER
Peanut butter is loaded with good things like protein, fiber, vitamins, and minerals. Nevertheless, the problem some guys mistakenly have with it is its fat content, which is sky high. But it's healthy, monounsaturated fat-the kind that's OK to eat. Take that fat out (some reduced-fat peanut butters promise 25% less fat than traditional PBs), and you still end up getting almost as many calories- only now they're coming from added sugars and carbs. They're not fat, but eat enough of them and you will be.

INSTANT OATMEAL
Once again, the problem is added sugar. Oatmeal is one of the most nutritious foods you can buy. But if you're going to eat it, you really only have two lean options: Either stick with sugar-free oatmeal packets or clear out your cupboard and stock up on the big round canisters of plain instant oats-either way, you cut the calories per bowl in half.

COFFEE CREAMER
How bad can a couple of shots of liquid coffee creamer be? Try 80 calories for every twotablespo on dose of the flavored stuff. And if you're trying to add enough creamer to cook up the equivalent of your favorite Starbucks elixir, you might as well chug the entire bottle-and the calories that come with it.

INSTANT POTATOES
Potatoes are already a no-no for many because they're so high in carbs. But instant potatoes take a potentially fattening food and make it downright lard-inducing. The reason is obvious when you consider how the flakes are made. Manufacturers take dehydrated potato and blend it with fat-to improve the reconstituted product's texture. That's why even a tiny serving of instant taters can hide more than 200 calories.

SUGAR-FREE COOKIES
Three small sugar-free cookies still pack roughly 150 calories, along with even worse things including trans fats and sugar alcohols-compounds that can wreak havoc on your digestive system. So, even if the taste of the cookie doesn't kill you, eating one could leave you on the toilet wishing you were dead.

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READERS COMMENTS:

I have the question of eat or not eat before a.m. work outs. What do you suggest. I have read that protien drink before work out is preferable over a empty stomach with could burn muscle
-- larry d wymore

Larry, If you are planning on weight lifting in the morning then you should consume a very small, light breakfast in order to fuel your muscles or else you will most likely suffer from an upset stomach or fatigue. I would recommend a cup of sugar free yogurt and two tablespoons of honey 15-30 minutes prior to lifting. This will give you a really good energy boost for at least an hour to an hour and a half. If you are just going to do Cardio for weight loss then do not eat anything and let your body burn excess stored carbs for energy. Hope this helps!
-- Big D.

I used to go workout on an empty stomach when I first started my routine. I find it better to eat a piece of banana at least 1 hr before working out is good. Gives you some energy during your workout and won't fill you up like a meal.
-- Oriles E

Have the protein shake prior to working out in the morning. It will prevent muscle atrophy.
-- Sheldon

Pre-workout eating habits can pretty much dictate how your workout will go. If you carbo load the night before (pasta for dinner, whole grain breads, cereal, etc.) then you should be able to wake up and use some of those stored carbs as energy. But if you don't eat anything at all and think your gonna just use stored fat for energy, you'll find fatigue will creep up on you pretty quickly. This is because fat is an inefficient energy source compared to carbs, and you can often tire out before utilizing all the fat you had anticipated. Personally, before a long run, I knock down 2 rice cakes (high glycemic index = high energy yield) and an orange (antioxidants protect muscles from free radicals produced during exercise).
-- Nick

In February's issue, in the article "No Big Loss", Bob Harper suggests having a protein shake before bed for the guys trying to lose that last 10 lbs to see their abs. I was just wondering what exactly this does to aid in weight loss. Is the point to have the energy first thing in the morning?
-- Dan

I find myself not being able to work out in the a.m. just because my body feels weak all the time. Probably fatigue. what can i do to get the energy in the morning to workout or run?
-- Paul

My body is very lean except for my gut and stomach.
I do drink on weekends.
I excersize with the weider resistance gym abd do 3 sets of 15 bench w. 230 resistance. I am not gaining srength. Can you give me advice?
-- Dave K

I know this sounds dumb but I want to be able to see the veins in my arms. :) What is the best way to do that?
-- Mike

Mike - In order to see the veins in your arm and biceps you must decrease your body fat. Doesn't matter how much weight you can life you will probably not see the veins unless your body fat is around 6 to 10 percent.
-- Kobe

i was a guy that was in great shape but lost it how do i gain my abs back

-- mikey

i want 2 have great abs but i dont know what sorts of foods i can eat, which will help the process, and what meals i can eat. any suggestions please
-- chris

The average sit-up routine won't get you a six pack, if you want one, there's a great deal of workouts needed. Just to maintain decent abs, I do many sit-up variations, lots of running (which exercizes ab muscles and burns fat), and do push-up/bridge exercizes. Also, If you have decent strength, what I do is jump up to a pull-up bar, and bring your legs up, to the side. Yada Yada.

You get the point. Variation, it'll work all parts of your abs. Also, if you eat like crap, that's what your abs will look like.

Funny thing is, I'm only sixteen. Most don't believe when I don't have a shirt on. I've always just forced myself to be perfect.

Now for my question, I do almost the opposite of what all media tells me about "the perfect body". It's never worked for me (doing what they say I 'should' do). I over exercize, and kill my body everyday. I don't do sets and reps, I workout all muscles until I'm dead. I eat and do it again, working out average twice a day. I don't have any problems except for pain from pulled and cramped muscles.

So the question is, is it unhealthy? I'm happy with the body I have, but I'm still a 'kid'. Will this effect me when I grow up? I don't want to be like the guy's in the magazines, just the guys at the beach.

Thanks, and I hope I've been able to help.
-- Zack

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