With all of the information on diet and fitness out there today, it's a wonder that anyone can get anything done. So, I've decided to help you wade through the nonsense with a list of 5 things to avoid doing like the plague.

The Un-List

1. Quit saying "I need to lose weight."

Instead, say "I need to lose body fat." There is a huge difference between the two and only focusing on the "weight" part can get you in trouble. The unfortunate fact of the matter resides in these quick weight loss programs that advocate people losing 10 pounds in a week. Ten pounds of what? Exactly, most quick weight loss comes from water weight. You did know that didn't you?

2. Ditch the scale.

This goes along with the one above. Learn how to use body fat calipers. If you are trying to lose fat, measure it with something that gives you an accurate measurement of the fat you are losing. A scale is a crapshoot and is the "novice" way of doing things. You don't try to figure out how much money is in your wallet by shaking it next to your ear do you?

3. Don't eat once per day.

If you get hungry throughout the day, it simply means that you aren't getting enough food and you're recking your metabolism. Unless you raise your metabolism, you're just going to spin your wheels throughout the day. Make sure to eat at least 3 times per day (with each of the 3 macronutrients in each meal).

4. Quit listening to your friend that's "dropped a few pounds".

Fact: most people don't really know how they've lost weight. Furthermore, chances are, your friend has lost the pounds in the wrong way and will gain them back shortly. Watch for the rebound. Get quality advice from a professional source.

5. Believe nothing that you hear and only half of what you read.

Most of the diet "gurus" giving advice nowadays are amateur homebusiness people or supplement companies trying to make a quick buck. You can tell these people apart from the true professionals by the "pitches" that they make. If it seems quick and easy, you'll know that it's not what you should be reading. Losing weight is a simple process, but that doesn't mean it's easy.

I figure that by knowing what "not to do," it will make it easier for you to get out of "analysis paralysis" and actually do something. Because, my friend, over anything else... that is the true key to a better lifestyle.

And you can take that to the bank.