Just because you spent 30 minutes on the treadmill doesn’t mean that you should resort to eating two or three cookies after dinner. That’s the quickest way to sabotage your weight loss journey. A study asked people how many calories they thought they burned after a workout. They would estimate it four times more than what they lost. Moreover, in turn, consumed more calories with their “reward foods” than they lost, resulting in a net loss.

Instead, get a calorie counter to know how many you’re burning after your workouts, and don’t reward yourself with snacks. It would be best if you only were eating when you’re hungry. You shouldn’t be using food as a motivator for exercise anyway. You can find plenty of motivation by setting realistic goals, buying new workout clothes, and having someone you can workout with who won’t let you fall back into these bad habits.