Watch added fats in food preparation

Fat -- no matter whether it's olive or coconut oil -- is the most calorically-dense food ingredient. Oil (at 120 calories per tablespoon) weighs in at over 4000 calories per pound, while vegetables are under 200 calories per pound.

Don't focus on the scale

Changing your lifestyle takes time, and there's more to good health than a number on a scale. Building muscle can add weight, and weight loss isn't always a straight line down. Don't get caught up in the micro changes if you are making the macro ones. Wolfram adds, "Body weight is very complex with countless contributing factors, most of which are beyond our control. Science tells us healthy lifestyle behaviors include physical activity, eating plenty of fruits and vegetables, and not smoking. These are more strongly linked to health outcomes than is weight."

Don't fall for these 4 weight loss myths

1. Juicing helps you lose weight.

Juicing is not a preferred weight loss strategy, because replacing meals with juice isn't a sustainable habit. Additionally, when fruits and vegetables are juiced, components such as fiber are lost, but the simple sugars remain. Drinking the equivalent of five fruits is not the same as eating those five fruits. Drinking calories for weight loss can be problematic because it eliminates the chewing process, making overconsumption easier. Drinking 500 calories does not provide the same satiety as eating 500 whole food calories.

2. Fasting is required for weight loss.

A newer trend in weight loss is fasting or intermittent fasting. The former has long been disproven as a way for successful weight loss because most individuals return to the eating habits that caused the weight gain to begin with. Intermittent fasting, which involves going a set period of time between meals, may help you learn hunger cues, but there's not enough research to know if this works in the long-term.

3. What works for one works for others.

Ask about weight loss and you'll get a number of success stories, which adds to the confusion. It's important to remember that what worked for your cousin, may not work for you. And often people don't realize all of the changes they have made or the support system they have in place. These factors can greatly influence success beyond simple diet strategies.

4. There are magical fat-burning foods.

No one food significantly increases metabolism or triggers fat burning. That's what makes the diet industry so appealing. It is difficult to lose weight successfully, so the appeal of magic foods, from coconut oil to superfruit, is strong.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)