You’re shown daily in magazines and on the news that we are in the middle of an obesity epidemic. Some people wrongly believe that if they just workout, then they will be able to eat whatever they want. They couldn’t be more wrong. Here is our list of the top ten foods that can make you fat.

It’s just a little sandwich spread right? Yes, a little sandwich spread that comes with 90 calories per tablespoon. A typical Subway sandwich typically has 3-4 tablespoons on it. If you are looking to keep your weight down, you might want to avoid this treacherous condiment.

White Bread
White bread causes a rapid spike in blood sugar that can lead to obesity, heart disease, and diabetes. If you genuinely want to lose weight and improve your health, start changing to whole grains as soon as you can. The benefits of whole grains over white bread is astonishing.

Ketchup is mostly made out of sugar. There is no fat and no protein. Not to mention, it has 0% of your daily nutrition value except salt (which you probably get enough of) . It is essentially a worthless food condiment. Drop the ketchup to help drop the pounds.

Artificial Sweeteners
Although artificial sweetners may have no caloric value, it doesn’t mean that it won’t make you fat. Studies have proven that sweeteners such as Splenda actually makes the body crave sweets even more.

The reason is that when your body isn’t getting the real satiated taste, it craves for the real thing. In other words, your sweet tooth will only end up getting worse. It’s best if you actually try to fit in real sugar when given the chance. Just make sure you aren’t going to indulge in it.

Eating Out
Eating out is probably one of the hardest thing to do when trying to cut down weight. Most restaurants are known to cook in fatty oils and butter that causes those calories to add up quickly. Restaurants do this in order to make food taste good. They’ll even add in other things such as breading, butter, or even sugar on good like sweet potato, salads, or even chips.

If you live in North America, then you know that everything MUST have cheese on it. Cheese isn’t bad now, but when consumed in a large quantity, it adds up rather quickly! You can still have cheese, but remember portion control is a must since cheese is mostly fat.

You triple-whipped, double cream, two-shots-of-vanilla Venti latte is driving you down fat street. The iced white chocolate mocha from Starbucks weighs in at a whopping 500 calories. Let’s not even talk about the Frappucciono, which is even more than a latte. Save about half those calories by making your latte in one of these home latte machines.

Chicken Tenders
Although chicken is no stranger when it comes to grocery shopping, chicken for the most part is healthy. However, there are people who prefer chicken tender.

More often than not, these type of chicken contains breading that is ridden with fat due to pre-flash frying. This means before you buy the premade breaded chicken, they have already fried it beforehand to make the chicken cook faster at your convenience when you go bake it. Sometimes convenience comes at a cost.

If you haven’t stopped drinking soda yet, now is the time to do so. Soda adds no nutritional value to your health whatsoever.

Salad Dressing
Salad dressing is the worst way to turn your healthy vegetable platter into a degraded meal with more calories than one can imagine. If you have to have a dressing on your salad, go for the balsamic vinaigrette.

A regular Caesar salad with the normal amount of dressing provides (about 3 servings) is usually around 600-800 calories to your “healthy” salad dinner! That is just bad as getting 3 McDouble’s from McDonald’s!