We need the whole story, not the abridged version....

Sometimes we see memes that call the scale a liar...I've called it a liar too 
In reality, the scale just doesn't tell the whole story, but it tells you SOMETHING. It might be saying you ate a lot of salt, it might say you gained muscle, or fat, or had a busy day and didn't drink a lot, or you drank a ton, or your cycle is coming, or you're bloated...it tells us a TON, we just need to figure out what it's saying.
Take me for example. On Sunday we spent all day outside in the humidity (retaining water in the humidity) I felt bloated and my eyes were even a tad swollen when I woke up. On Monday the scale was up 3 lbs from what it was Saturday morning. 3 whole pounds.
Monday during the day, I only drank a few extra glasses of water but I began peeing All. DAY. LONG. for no real reason other than I was holding water from being outside the day before and finally letting it go.
Upon waking up Tuesday morning the scale is down the 3 lbs of water that I peed out all day Monday. And that was just from normal life hanging out outside and probably not hydrating enough.
Water can make a huge difference on the scale, so don't take what the scale says and make it ruin your day. If I had, I would have been saying that all the fun we had outside the day before ruined my next day...it didn't, it was fun and the scale can't say how much fun we had, only that I was out in the humidity!  Don't let the scale be your FUN-METER.
I use the scale for my clients because it's part of the math...and it is a TOOL to tell us where you're at but we have to look at the whole picture (yesterday's activity, 2 days ago food, cycle, hormones, weather...) to figure out what the scale is telling us on that one day. From there I make decisions on what we change or if we change nutrition.

Things that make your scale go up...and then go down:
Being dehydrated
Being Overhydrated
Just eaten a meal
Not enough SLEEP
Heavy lifting workout the day before (muscles retain water)
Extra carbs than normal (holding water...not a bad thing)
Extra salt
Humidity in the air
hormones fluctuating
time of the month bloating 
weighing before voiding bladder
wearing different clothes than normal (or wearing clothes at all!)
Dr office scales....check to see if it's on carpet, that makes it inaccurate
Different scale than normal

If you weight, weigh 2 or three times a week and then look at the TREND OVER TIME. Day today will be different, week to week is a better way of seeing how you progress. If you weigh every day, that's ok too...but take a weekly average and then compare it to the weekly average of the next week, that is a more fair comparison of progress. 

And if you don't weigh at all...and it's working for you, you're in a good place in life and happy where you're at....be happy and don't change your ways!

Fat GAIN, what foods to AVOID...the list.

....You seriously thought I'd fallen into THAT crowd? The "not-backed-by-science" one?

We get bombarded with lists day in and day out, it is one reason why I try and scroll in interwebs only a couple of times a day, I don't like seeing the ridiculous health headlines that I know are false or will only lead you down the wrong path.

The truth is, fat gain is about eating too much and not moving enough. Period. Done. 

They've done, and recently published Mayo Clinic study (referenced in this article here), that it's actually your daily movements that are the most effective lifestyle change you can make for fat loss. That, paired with nutrition, PROPER nutrition, will effectively lead you to your goals. This study determined that nutrition was, in fact, more important than exercise for most active people. 

If you're just starting out on your goals, start with nutrition, it will take a while to get the hang of it and create good habits, but once you start here, things will be easier and you'll feel better and more motivated. If you're trying to break through a plateau that you've been at for 4 weeks or 4 years, nutrition is definitely your next step... simply because there are times in life when you JUST CAN'T workout anymore minutes in the day so nutrition needs to be your next step.

SO, here's your list:

  1. Avoid all foods that will trigger you to overeat that same food or others. I.e. sugary/fatty treats.
  2.  Avoid foods that you KNOW you are allergic to or creates a negative response in your body/gut.
  3. Avoid overeating ANY food...veggies, fruit included. You know, 3000 of broccoli is still 3000 calories.
  4. Avoid overly sugary foods or drinks. Drinking calories is never a good idea!
  5.  Avoid beating yourself up when you eat something tasty...just eat it, be happy and make a better choice next time.

Don't avoid any one thing if it makes you miserable to not eat it, and don't eat just one thing (greens? quinoa? anyone?) because some list out there said that it would help you lose fat. Eat what works for you and eat in a way that is sustainable for life. Doing that will make you happy and results will follow.

As a personal trainer, who loves food, I can tell you that the best results I have seen in ANY client has come from nutrition compliance...then the workouts changed their body.  Exercise is so important for health, as well as burning calories but you need to be eating to fuel your body first. Make it a lifestyle and the rest will fall into place once you start adding in your workouts