Most of us have chosen the healthy lifestyle to improve our health. Most us do it for, “the summer bodies “. However, there is a trick that we must pay attention to. It is 80% diet and 20% exercise. The mistake we normally make is, we tend to pay more attention to the exercise than the diet. Here are three culprits we should pay attention to especially when weight loss is the main aim.

1. Starch : When you eat too many sugary, starchy carbs, your blood glucose levels rise. This prompts your body to send out insulin to mop up the extra sugar, explains Dr. Juan Gallegos of the University of Utah Hospital. It then causes your blood sugar levels to drop, leaving you fatigued. It may also cause your brain to signal that you're hungry, even if you just ate. All the extra sugar is stored in your fat cells, which can lead to weight gain. When carbs need to be stored, they bind with water, so you can also end up looking and feeling bloated. This is especially true when you eat starchy, salty foods such as potato chips, tortilla chips or french fries.

While too many carbs can cause weight gain and issues with your blood sugar, you don't have to cut carbs entirely out of your diet. Vegetables and whole grains, such as quinoa, oats, brown rice and whole wheat, contain a high amount of fibre, meaning they contain a smaller amount of sugar or starch.

2. Sugar : Chances are you already know that eating too much sugar isn’t good for you. Yet you’re probably still overdoing it. Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savory foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose.

3. Fat : Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Any fat that's not used by your body's cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat. Foods high in saturated fats