5 weight-loss mistakes

3. Having unrealistic expectations
"Don't try to lose weight too quickly," states Fran Berkoff, a registered dietitian. Trying to drop an unrealistic amount of weight in a short time (like 20 lbs. in a week) is a recipe for disaster. By setting yourself up for failure you're liable to abandon your plan of action when you're unable to reach your extreme goals.

The key is to take your time by setting up an informal weight-loss schedule that accounts for your lifestyle and busy schedule, which may not always allow for hours in the gym and nightly gourmet meals.

4. Adopting poor eating habits
Skipping meals and not eating for long periods of time are common mistakes people make when trying to lose weight. "If you don't eat, you tend to overeat later on. It's better to eat throughout the day," says Berkoff. "And, it's never a good idea to skip meals."

Eliminating entire food groups or consuming foods that you don't enjoy in order to lose weight won't get you ahead either. "It's never a good idea to go on a weight-loss diet that's so far off the way you normally eat," she explains. "When you go back to your old eating habits, you put the weight right back on."

And when you go off your diet, the higher resting metabolic rate (the rate at which your body burns energy) you developed as a result of losing body fat may drop and your body may be unable to burn calories as quickly as it did before. This all means that any new weight gained will probably stay on.

5. Believing in dieting myths/fads
With so many commercials, advertisements, and articles that promise fast and easy ways to lose pounds, who knows what to believe about weight loss? Creams, shakes, chocolate bars, meal replacements, potent pills and herbal supplements, all of which claim to magically melt away pounds, are usually quick fixes that are doomed for failure.

One such myth involves water intake. While drinking a lot of water may be beneficial for its hydrating effects, it won't do much for breaking up body fat, relates Berkoff. Furthermore, weight loss is about burning more calories than consumed, not just cutting out certain foods. A fine balance is needed for success. "You lose weight when you use more energy than you take in," says Berkoff.

Losing weight, whether it's a couple of pounds so that you can look slimmer at that family function or undertaking an entire healthy eating plan is a personal decision where an individual's health needs, dietary preferences and goals must be considered. Above all, when attempting to undertake a weight-loss program, it's always best to consult your physician and to consume a balanced variety of foods from Canada's Food Guide to Healthy Eating.

Read more:
• Practical weight loss strategies
• 9 ways to reach your weight loss goals
• 30 days to a new, slimmer you

Page 2 of 2