Many people set out to lose weight or get into better shape but fall prey to common diet pitfalls. We’ve uncovered ten classic mistakes we make when trying to lose weight. Being aware of these mistakes and making slight tweaks – mentally and physically – can help you pinpoint what’s holding you back from losing the weight and keeping it off for good!

1. Overestimating the calorie expenditure on exercise machines

Cardio machines generally overestimate calorie burn by about 50%. Many are shocked to discover that they aren’t actually burning off that oversized meal they ate! For example, to burn the calories in just one Reese’s Peanut Butter Cup, you’d have to workout on an elliptical trainer for 30 minutes! Some exercise machines will show a reading of 250 calories over what you actually burned. A good rule of thumb is to be mindful of how you feel when you’re working out. If you’re able to carry on a conversation, you probably aren’t working hard enough.

2. Dieting

Diets don’t work, period. Even the word “diet” is depressing to many of us, as we think about all the yummy foods we’ll have to give up. When people go on a diet, they often lose 5 or 10 pounds quickly, only to return to their old eating habits and gain it all back. The key to long-lasting results is to eliminate empty calories and find substitutes that you can enjoy for the rest of your life. Don’t deprive yourself of foods you love, instead try drinking one less high-calorie beverage per day, or substitute your favorite fruit for candy for a few weeks and see how you feel. A diet is a lifestyle, not a temporary solution.

3. Eating fewer calories than your calorie range

Many women look at slender models (most living off carrot sticks and coffee to stay so svelte) and they think, “They must be doing something right because they’re so skinny.” Well, for most of us it’s just not realistic to starve yourself to stay thin. Yes, it works to some degree – and if it’s your job to stay thin you may find the added motivation to suffer through hunger pains – but it’s incredibly unhealthy to severely restrict caloric intake and researchers have found that over time the metabolism slows, so when you increase calories again, the pounds will come back twice as fast! It’s much better to increase activity than to eat fewer calories. The best thing to do is find out how many calories you should be getting daily and stick within this range to see long-term results.

4. Unrealistic, impatient goals

Expecting instant results from your weight-loss plan? Think again! Nobody can solve their weight problem overnight, it’s just not realistic. A healthy weight-loss plan will mean taking off 1-2 pounds a week, which means practicing a little patience. Studies show that people who lose weight slowly keep it off longer, so set small milestones for yourself and celebrate those, rather than berating yourself if you don’t lose 20 pounds in 3 weeks.

5. Pigging out when dining out

The portion sizes at restaurants have increased so much over the years, that we’re now eating much more than we need when dining out. For example, the average size of a hamburger in the 1950s was just 1.5 ounces, compared with today’s hamburgers, which weigh in at 8 ounces or more! Deciding what to eat when dining out doesn’t have to be a brain puzzle, just be mindful of portion sizes and high fat add-ons, like dressings, sauces and cheese. Don’t feel pressure to eat everything on your plate, take the other half home for later. Ask about ingredients and preparation, request sauces and dressings on the side, and order off the appetizer menu. Practice several of these healthy eating strategies and you can enjoy dining out without a big side of guilt!

6. Rewarding yourself with high-calorie foods post-workout

After a tough gym session, do you “reward” yourself with a special treat, or justify a big meal because you’ve already hit the gym? If you answered yes, you’re not alone. In a recent study, women ate up to 120 more calories following an intense exercise session than after a lighter workout that burned the same amount of calories. You may feel justified to overindulge because the workout was intense. For weight management, it’s best to eat a small meal after you workout so you don’t overindulge later on. A combination of carbohydrates and protein can help the body recuperate and repair. Protein helps repair muscle damage, and carbs replenish energy stores. Good post-workout meals include an apple with light string cheese, a nonfat milk with protein powder smoothie or a lean turkey sandwich on whole grain bread. Most importantly, don’t forget to rehydrate!

7. Not getting enough sleep

Getting enough sleep is critical if you’re trying to lose weight. When you deprive yourself of zzzz’s, it affects the hormones that regulate appetite, causing you to eat more. It also makes you cranky and often makes it more difficult to get in the gym. Make getting 7-8 hours of sleep a priority. Try to go to bed at the same time every night. If you have trouble getting to sleep, try to unwind a bit before bed to reduce stress and make falling asleep easier. Studies have shown that having some bedtime rituals can also help.

8. Falling off the wagon…and staying off

Ever have a big splurge only to find yourself in a downward spiral of guilt and overeating? This “all-or-nothing” approach is a very common diet pitfall that keeps a lot of people from attaining their goals. The trick is to plan your indulgences so that you can have some fun while staying on track with your weight-loss goals. Avoid this binge pattern by allowing yourself to indulge in small treats when you need to and then continue eating healthfully the rest of the time. Remind yourself that your “diet” is a lifestyle, not a temporary solution, so you can have a treat without the downward spiral and guilt.

9. You’ve hit a plateau

Many people hit a weight-loss plateau as their body adapts to a new fitness regime. The body becomes more efficient and doesn’t expend as many calories doing the same workouts. One way to break a plateau is to add more strength training to your routine. Adding muscle will help increase lean mass, boost your metabolic rate and change your body composition by lowering your body fat percentage. Another way to boost your metabolism is to switch-up your meal frequency. If you’re eating three meals a day, try adding small snacks in-between meals and eating less at each meal so you are eating 5-6 “mini meals” per day rather than three big ones.

10. Being afraid of feeling hungry

This is especially relevant if you’ve ever been on a diet before. With past diets you’ve likely had that nagging sensation of hunger but made yourself suffer through it in an attempt to lose a few pounds. Now that you’re trying to lose weight healthfully, it may be harder to gauge when you are truly hungry or just craving food out of boredom, stress, emotional pain, etc… If you tend to overeat at meals because you’re not sure when you’re next opportunity to eat will come, you need to start planning ahead more. Keep healthy snacks nearby so you know that anytime you need something to eat, it’s accessible. Another good practice is to rate your hunger on a scale of 1-10, 1 feeling like you’re starving and 10 being Thanksgiving full. The goal is to eat when you are at about a 2-3 on the scale and to stop at a 6-7. Just keep in mind that you don’t want to let yourself get too hungry or you may overeat at your next meal.