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What’s wrong with a little white lie here and there? Normally it’s harmless, but when it comes to weight loss, however, those tiny little fibs can sabotage your progress. It’s time to come clean and face up to those lies that keep you from losing the pounds. Here are five sneaky ones that will stall your weight loss.

“I’ll only eat when I’m hungry, then stop when I’m full.”

Eating when you’re hungry and stopping when you’re full sounds like common sense, so why aren’t you losing weight?

There’s nothing wrong with being a grazer. The problem with five or six small meals is the definition of “small.”

According to many dieticians, this philosophy often gets people into trouble. When reviewing clients’ food journals, they often find that lots of snacking occurs even after substantial meals. Why? Because people are usually emotional eaters.

Eating due to anxiety, sadness, boredom or even simple dehydration, just adds more calories. The next time you want to eat, ask yourself is it really about filling your stomach or is there something else going on? Try drinking a glass of water while pondering this, and you may find that the hunger pangs subside.

“I eat small meals instead of three big ones.”

There’s nothing wrong with being a grazer. In fact it’s considered to be healthy for blood sugar levels. The problem with five or six small meals is the definition of “small.”

Just because a portion looks small, it may have more calories than your body requires. Be careful: if your diet calls for 1,500 calories per day—that means five meals with 300 calories.

“I eat healthy most of the time.”

Nobody’s perfect and we all cheat a little, but those mistakes can add up on the scale. Be honest, what does “most of the time” mean anyway? You could be fooling yourself. The only way to know for sure is to keep a food diary.

“I’ve been working out, so I can eat a little more.”

Sadly, we often use this one to reward ourselves with treats or extra helpings. Unfortunately it won’t help the scale budge. To lose weight you have to expend more calories than you take in. Reward yourself with something other than food.

“I’m not really a big drinker.”

Not only does alcohol contain hidden calories, it often leads to undermining behaviors like overeating and skipping workouts. The social aspect of drinking also leads to consuming more than you bargained for—even if you’re not a big drinker.