The bad news is that such eating practices can have you packing on extra pounds very quickly.

So here is how to make sure eating out doesn’t destroy your weight loss goals:

1. Have a plan beforehand: Don’t just show up to the buffet without an idea of what you want to eat. Doing so will set you up for an all out binge. Having a simple idea of what you are going to get beforehand can make a huge difference in terms of how much food you end up eating.

2. Don’t lose track of all the small dishes: Small dishes can pack a huge caloric punch, especially if they are heavy on the sauce side. So don’t assume that eating a bunch of small dishes is ok, keep track of what you are eating regardless of size.

3. Avoid sugary choices: Eating at a buffet is tricky as is, so don’t add to the burden by overloading your system with sugar. Doing so will skyrocket your insulin levels and can leave you hungrier that you would be otherwise. Thus, if possible, go for whole grains or high fiber carbs.

4. Have watery soups: Soups that are broth-based or watery, have fewer calories and leave you feeling very full. Just be careful with creamy soups as they can be loaded with a lot of calories. And if you add vegetables to your soup, you’ll feel even fuller.

5. Keep a mental log of all your toppings: Even the healthiest of salads can become a weight loss nightmare if you load up on toppings and dressings galore. You see, most toppings and dressings are loaded with saturated fat which has more calories per gram than carbs or protein.

Eating out presents a challenge if you are trying to lose weight. Even more challenging is eating at a buffet because you are not limited by what is on your plate. So make sure you plan ahead so that the buffet doesn’t sabotage your progress!

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On the bright side, a little decision making on your part can turn Hispanic food into a great fat loss food source.

So here are some essential pointers for weight loss with Mexican food:

1. Avoid the chips: Not only are they full of saturated fat, but they are also loaded with carbs. Additionally, all the salt they are covered with will leave you bloated. If you feel like snacking, go for the spicy carrots instead. The pickled radishes would be another good option here.

2. Stick to guacamole as your fat source: Guacamole is made with avocados and avocados contain very healthy sources of fat. Just remember that it is fat, so don’t go overboard here. And stay away from sour cream and other saturated fat sources.

3. Don’t eat tortillas: Especially if you decide to get a burrito. You see, the contents of the burrito are usually fine, it’s the tortilla that kills it all. So get a burrito with some type of grilled meat as the base and add some beans and vegetables.

4. Stay away from anything that has been fried: Especially taco shells since deep fried shells pack an insane amount of calories. Even worse, the saturated fat in the oil will prevent your active tissues from absorbing carbs.

5. Make salsa your best friend: Salsa is extremely healthy for you in a wide variety of ways. Even better, it has an insignificant amount of calories. So add as much salsa as possible to everything you are eating. As an added bonus, the hotness of the salsa will make you feel full.

Mexican food can be a blessing or a curse for those wishing to lose weight. As long as you make some simple decisions when eating, you can keep on losing weight. So take action on the advice here sooner rather than later!

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And staying away from these pitfalls will save you a lot of pain and time.

So here are 5 common pitfalls women make when losing fat:

1. Not spiking your caloric intake: Dropping calories really low works if you don’t abuse the technique. The biggest mistake most women make is staying in a negative caloric state for too long without any caloric spike. You see, you have to spike your calories every once in a while.

2. Eating for emotions: Sometimes life throws curve balls at you that are simply devastating. The problem here is that many women turn to food to mitigate the negative emotions. You see, food causes changes in the brain that are drug-like in effect. A better approach is to have backup activities that you can do while under negative emotions.

3. Constantly checking your weight: Do this and you will end up hating the process of getting in shape. Not only will it drain you psychologically, but constantly checking your weight is not an accurate way to assess your progress.

4. Completely eliminating foods: This approach doesn’t work, eventually you will give in and likely binge. Instead, have your pleasure foods on a regular schedule. The key here is to know when to stop. Moreover, eating like this every once in a while will prevent your metabolism from dipping.

5. Not moving around enough: Simply moving around burns a lot of calories. And the best part is that it doesn’t stress your system. Even better, low grade physical activity burns a higher percentage of fat calories while preserving muscle mass.

Fat loss does not have to be a life changing event for you. Nor does it have to feel like pushing a boulder up a hill. So take action here today, not tomorrow!

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Now if you fall prey to the bad advice, you may never end up with the body you want. And in the worst case scenario, you could potentially lose all resolve to keep moving forward.

Thus, without further ado, here are fat loss mistakes you need to be aware of:

1. Doing squat movements with improper spinal alignment: Most often, women make the common mistake of squatting with the head drooped downwards. Well, it’s absolutely critical that you squat with your eyes level. If you don’t, you could end up with some nasty lower back injuries.

2. Abusing the treadmill: Treadmills should be used sparingly. You see, when you abuse a treadmill, you put a lot of stress on the lower body. Over time this isn’t so good for you. So make sure you focus on machines that work your upper and lower body for the best cardio benefits.

3. Staying within the comfort zone: This may seem like common sense, but staying in your comfort zone is one of the worst things you can do if you really want to get the body of your dreams. You see, the majority of your change will happen when you train on the outer fringe of your abilities.

4. Training abs first: You should not train your abs first thing in a workout. Doing so will compromise your ability to lift heavier weights with more complex exercises. And being able to go heavy is necessary for maximum fat loss. So make sure you don’t train abs first thing in any of your workouts.

5. Using too many balancing gadgets: Look, the fitness industry loves gadgets because they make lots of money and keep people looking. But if you want to lose fat as fast as possible, make sure you use these sparingly. You see, if you go overboard here, you will sacrifice the speed of fat loss.

Fast fat loss requires that you stay away from the fads and focus on what has been proven to work by science. Only then will you get the results you need while avoiding injuries. So don’t delay here and take action on this advice now!

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The main issue, however, is that most weight loss hopefuls do not know how to do this.

So here is how to increase you insulin sensitivity so you can eat more carbs:

1. Eat more omega three fat: But don’t go overboard here. You see, your body will respond best to a combination of fats. So make sure there is balance within your fat intake, but focus on omega three fats since this type of fat tends to be deficient.

2. Don’t assume whole grains are the best source of carbs for you: You see, whole grains, while not unhealthy, aren’t the best choice here. In fact, legumes are a much better option since they have more fiber and digest much slower.

3. Lift lots of weights: Weight lifting is a great way to increase insulin sensitivity because it changes the structure of your cell’s membranes. In fact, weight lifting is the best type of exercise for increasing insulin sensitivity.

4. Avoid eliminating food groups: If you take out a food group your insulin sensitivity will decrease. You see, each food group works with the other to slow down digestion in your body. This in turn will increase insulin sensitivity.

5. Follow a stable sleep/wake cycle: The more stable your sleep/wake cycle is, the more sensitive your body is to insulin. So avoid having a haphazard lifestyle. It will wreak havoc on the systems in your body, including your hormonal system.

6. Lose some body fat: As you lose body fat, your body becomes more sensitive to insulin. So make sure your program includes a strong fat loss component. This is perhaps the best way to increase your insulin sensitivity.

Increasing your insulin sensitivity with the above tips is a great way to eat more carbs while still losing weight. All you have to do is take action here!

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