When you’re trying to lose weight, it’s important to be mindful of what you eat. While some snacks may appear to be healthy choices, they can actually impede your weight loss progress.

It’s essential to understand which seemingly innocent snacks might be hindering your goals. Here are ten snacks that can sabotage your weight loss journey:.

1. Granola bars

Granola bars are often marketed as a healthy snack option, but not all of them are created equal. Many granola bars contain excess sugar, unhealthy fats, and artificial additives.

Instead of grabbing a typical granola bar, opt for a homemade version using natural sweeteners like honey or dates, and include wholesome ingredients like nuts and seeds.

2. Smoothies

While smoothies can be a great way to incorporate fruits and vegetables into your diet, they can also be packed with hidden sugars and unnecessary calories.

Some store-bought smoothies or those made with fruit juices may contain added sugars that can hinder weight loss. To ensure your smoothie supports your goals, make it at home using fresh ingredients and minimal sweeteners.

3. Trail mix

Trail mix can be a convenient snack for those on the go, but it often includes high-calorie ingredients like chocolate chips, dried fruit with added sugars, and salty nuts.

Opt for a homemade trail mix using unsalted nuts, seeds, and a small amount of dark chocolate or unsweetened dried fruits for a healthier option.

4. Veggie chips

While they may seem like a healthier alternative to traditional potato chips, veggie chips often contain high amounts of added fats and sodium. Some veggie chips are made with potato flour or cornstarch, which can still contribute to weight gain.

If you’re craving something crunchy, opt for homemade baked kale chips or roasted chickpeas for a nutrient-packed alternative.

5. Yogurt cups

Yogurt is generally considered a healthy snack, but pre-packaged yogurt cups can harbor hidden sugars and artificial flavorings. Some flavored yogurts can contain as much sugar as a candy bar.

Instead, choose plain Greek yogurt and add your own fresh fruits or a drizzle of honey to control the sweetness.

6. Rice cakes

Rice cakes have long been marketed as a low-calorie snack option. However, they lack substantial nutritional value and can leave you feeling unsatisfied due to their high glycemic index.

If you enjoy the crunch of rice cakes, try topping them with some natural nut butter or avocado for added satiety and nutrition.

7. Fruit juice

Fruit juice may seem like a refreshing and healthy choice, but it’s often loaded with added sugars that can hinder your weight loss efforts. When fruit is juiced, it loses most of its fiber, making it easier to consume larger quantities.

Instead of juice, opt for whole fruits to benefit from their full nutritional content and fiber.

8. Rice crackers

Rice crackers are often perceived as a low-fat alternative to regular crackers, but they are typically made from refined white rice, which lacks essential nutrients and fiber.

These empty calories can spike your blood sugar levels and leave you feeling hungry soon after. Opt for whole-grain crackers or try crunchy vegetables with hummus for a more satisfying snack.

9. Pretzels

Pretzels are a popular snack due to their low-fat content. However, they are primarily made from refined white flour, which lacks nutritional value and can cause blood sugar spikes.

Swap out pretzels for air-popped popcorn sprinkled with a small amount of sea salt for a healthier and more satisfying snack.

10. Energy bars

Energy bars are commonly promoted as a convenient and healthy snack for those with an active lifestyle. However, many energy bars are high in refined sugars and unhealthy fats, making them more like glorified candy bars.

If you’re in need of a quick energy boost, reach for a handful of nuts or a piece of fresh fruit instead.