Adding foods rich in soluble fiber to your daily routine may help you get rid of stubborn love handles. Soluble fiber is found in foods like beans, nuts, oats, vegetables and fruits.

It helps keep you feeling full for a longer period of time by slowing down digestion and decreasing feelings of hunger.

The prolonged feelings of fullness fiber brings have been shown to decrease the number of calories people consume throughout the day, leading to weight loss 

Snacking is sometimes looked down upon when you’re trying to lose weight, but when done the right way, snacking can be good for you! It keeps your metabolism going and cravings at bay until the next meal. However, eating the wrong foods during snack time could significantly obstruct your goal to weight loss. Sugars, fats and carbs love to hide in foods disguised or packaged as “healthy.” Read on to discover what snacks you’re eating that you shouldn’t be!

12. Radish
Like other types of vegetables, cooked radish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Radishes are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods.
13. Garlic
Garlic help prevent various cancers, fight cardiovascular diseases and diabetes and respiratory problems. Garlic also helps fight various infections.
Overweight people who sprinkled their food with the zero-calorie spice lost an average of 30 pounds in six months, compared to only a 2-pound loss in the control group. Strong flavors like garlic may make food more enjoyable so you feel fuller faster.
14. Avocado
Many people are shocked when they first learn that avocados are one of the best foods for weight loss. Avocado is high in monounsaturated fat. Research indicates diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how blood lipid profiles, insulin function and directly affects how the body utilizes blood glucose.
Avocado contains a unique weight loss friendly carbohydrate called mannoheptulose. Mannoheptulose is a rare form of sugar which has been found to lower insulin secretion. Avocados help to reverse the problems that we see with insulin resistance, by virtue of the presence of mannoheptulose and its high content of good fats.
15. Lentils
These legumes are rich in resistant starch (RS), a carbohydrate that may encourage fat burning and shrink fat cells. One cup serving of cooked split peas or lentils provides up to twice as much fibre as other fibre-rich foods. When study participants enjoyed a meal with 5 g of RS-about what you get from 3/4 cup cooked lentils-they burned 23 percent more fat over 24 hours than when they had a meal without the starch, researchers at the University of Colorado in Denver say.
People who consume lentils at least three times a week reduce their risk of developing polyps — small growths in the lining of the bowel which can become cancerous — by a third, researchers say.
16. Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. Research shows it has anti-inflammatory properties, and chronic inflammation in the body is linked to metabolic syndrome. Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Healthful monounsaturated fats found in olive oil could potentially switch on genes related to fat burning and storage. The only deficiency with olive oil is its lack of polyunsaturated fats, which contains Essential Fatty Acids (EFA). While ounce for ounce, all oils have the same calories, olive oil has a fuller flavor so less is needed for tantalizing taste.
17. Sweet Potato
Yams are packed with antioxidants (like carotenoids), vitamins and minerals. They are quite low on the glycemic scale, meaning you’ll digest them slower and stay full longer. Moreover, nutritionally-dense yams in your diet can trigger the satiety center in the brain quickly, make you feel full faster. If you want to lose some pounds, yams may be one food to include in your diet next year.
These spuds have RS, the same carbs found in lentils that may turn up the body’s fat-scorching furnace. RS may also increase production of peptide hormone compounds that signal the brain to stop eating. After a breakfast and a lunch containing RS, subjects ate about 10 percent fewer calories over the next 24 hours compared with when they had similar meals with a placebo, research from the University of Surrey indicates.
18. Chlorella
A green algae that contains 18 amino acids, magnesium, zinc and other nutrients; over 4,000 studies published in Japan and Taiwan show chlorella helps cut blood pressure and cholesterol numbers down to size, boosts metabolism, and clobbers abnormal cell growth. It’s like a tiny green magician with the power to make you feel and look 20 years younger and help many of your medical concerns simply vanish.
19. Pears
Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit), which helps keep you satisfied long after you eat them. But that’s not where their fat-fighting power ends.
A Brazilian research team found that a group of women who included pears in their diet each day lost more weight than the group who included oat cookies–even though the pears and the oat cookies had the same number of calories.
20. Pomegranate
They look like rubies and we believe that they are as precious as them too. Pomegranates reduces arthritis, increase your immunity, and improve fertility. Long known for its antioxidant properties, the humble pomegranate is a heart patient’s best friend. Scientists believe that the superfood has the power to reduce the fat stored round the stomach — the ‘spare tire’ in men, or ‘muffin top’ in women. While the benefits of drinking pomegranate juice have gained a lot of attention recently, you will be more likely to lose weight by eating the fruit fresh to increase your fiber intake and keep the calories down.
Using pomegranate seeds instead of nuts on salad, or eating on their own, prove to be incredible.
21. Red bell peppers
This vegetable adds flavor whether it is baked, roasted, cooked or stuffed. Capsicums help to break down waste that is in the blood, hence a prefect veggie for those suffering with kidney disease.
These are sources of vitamin C, and adequate intake of the nutrient has been associated with having a smaller waist. Plus, C has been shown to bolster immunity and prevent cell damage.
22. Hemp
Hemp foods are expanding onto the shelves of grocery and natural food stores across North America. By definition, these are foods containing whole hemp seeds or the oil, nut (hulled seed) and/or flour (ground seed cake) derived from the seeds. Overall, hemp’s main nutritional advantage over other seeds lies in the composition of its oil, i.e. its fatty acid profile, and in its protein which contains all of the essential amino acids in nutritionally significant amounts and in a desirable ratio. This has a significant affect on metabolism allowing the body to shed fat 10% faster than those who don’t consume hemp daily.
23. Tomatoes
Whenever you munch, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness–making you less apt to overeat.
Tomatoes contain oligofructose, a fiber that helps sustain the effects of CCK in your stomach. Bonus: Lycopene, a compound found in tomatoes, has been shown to protect you against sunburn and may help reduce the risk of certain cancers.
24. Millet
Millet is a beneficial and delicious staple of any whole grain diet. This non-glutinous grain is over 10-percent protein, has high amounts of fiber and B-complex vitamins, and because it isn’t an acid forming food, is easy to digest. A research team led by Charles S. Brennan at Lincoln University, New Zealand found that replacing traditional wheat and maize flours in extruded cereals with flours such as millet could lower carbohydrate digestibility, which is linked to the glycemic impact.
Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.
25. Blueberries
Researchers found that blueberries can break down existing fat cells and prevent new ones from forming, making them a potentially powerful weapon in the fight against rising obesity. Essentially, blueberry polyphenols fight adipogenesis, which is the development of fat cells, and induce lipolysis, which is the breakdown of lipids/fat.
Blueberries also have a low concentration of glycemic carbohydrates that mildly and gradually change into sugar. This sugar does not occur in an amount that is high enough to raise insulin levels.

1. No focus: you didn't set goals, you didn't put your goals in writing, and or you didn't keep your goals in mind daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn't put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn't keep score for your own accountability - with a progress chart, weight record, measurements, food journal, training journal, and you didn't set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost "only" 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn't plan your workouts into your weekly schedule; you didn't have a menu on paper, you didn't make time (so instead you made excuses, like "I'm too busy")

7. No balance: your diet or training program was too extreme. You went the all or nothing, "I want it now" route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn't suit your schedule, personality, lifestyle, disposition or body type.

So there you have it - 8 mistakes that cause most people to fall off the wagon! Have you been making any of these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.