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These common pitfalls may prevent you from reaching your diet goals.By Emma Smith for Lifetimetv.com

Do you eat right and exercise, but the scale just won't budge? Watch your step: You just may have fallen into a weight-loss trap. "Losing weight is hard in today's convenience-first society," says Jeanette Jordan, a nutritionist in Charleston, South Carolina. "But you can get a leg up by planning ahead and researching your food choices." Read on to avoid the sneaky diet deceptions that can keep you from success.

Trap # 1: Not counting calories.
It doesn't matter whether you're obsessed with fat or cutting out carbs: Overlooking your calorie intake is a major diet disaster. Trimming 500 calories a day will result in a healthy and sustainable pound-per-week weight loss, says Jordan.

Trap # 2: Falling for deceitful food labeling.
Think it's too good to be true that a king-size Snickers bar has only 170 calories? It is. Look closely at the label and you'll notice that the serving size is just one-third of that candy bar. "Read the fine print, and do the math!" says Dee Sandquist, a dietitian in Vancouver, Washington. Make a point of eating just one serving of any food; save the rest for another time.

Trap # 3: Eating in front of the TV.
Or while reading, talking on the phone or flipping through the mail. "You lose touch with the quantities you've eaten by diverting your attention away from the food," says Miami-based dietician Lisa Dorfman. In fact, in a recent study published in the American Journal of Clinical Nutrition, women took in 300 more calories while listening to a detective story than when they ate in silence. So plan your meal, sit at the table and focus on the food, says Dorfman.

Trap #4: Sticking to three squares.
Studies show that people who eat smaller, more frequent meals are better at weight management than those who eat larger, less frequent ones. "Your blood sugar drops rapidly when let your stomach run on empty, causing you suddenly feel hungry fast and overeat to compensate," says Sandquist. Throughout the day, try to work in several high-protein or high-fiber snacks such as fruit, a handful of nuts or a hard-boiled egg, to keep satiated.

Trap # 5: Denying cravings.
If you've been dreaming of pasta but forcing yourself to eat salad, you could end up eating more simply to fill the void. "It's best to eat a small portion of the food you're craving," says Jordan. But before giving in, wait 15 minutes -- take a walk or catch up on e-mail -- and then reevaluate. If you still want that treat, go for it. If the craving has waned, move on.

Trap # 6: Cooking (and cleaning up) alone.
You might think flying solo in the kitchen gives you more control over what goes into your mouth, but it's actually just the opposite: You'll be tempted to taste as the food simmers, and then again later as you put away the leftovers. So get your husband and kids to help you out in the kitchen. Says Dorfman, "You're less likely to overeat when you're watched."

Trap # 7: Ordering an entree.
We eat what's put in front of us, regardless of hunger. But restaurant portion sizes have doubled in recent decades, with the size of a dinner plate growing by five inches! So ditch the whopping entree and select two appetizers or sides instead, says Dorfman. Avoid anything breaded or fried and opt for clear soups, roasted veggies, a plain baked potato, chicken or shrimp skewers, or vegetarian chili.

Trap # 8: Expecting excitement.
Most fad diets work initially because of the charge you get from the change in lifestyle. But eventually the routine becomes, well, routine. Avoid the letdown by planning healthful meals that are easy enough to prepare every day, and work exercise into your daily life. Sure, it's not glamorous, but the idea that health is all about glitz and gimmicks is an illusion created by the diet industry. Need another reason to avoid the latest craze? "When people go on fad diets, they lose muscle, water and fat," says Sandquist. "Then when they fall off the diet and overeat, as invariably happens, they quickly regain the weight as all fat." Ouch! So make healthy living a habit, lose slowly and sensibly, and choose a program you can sustain for life.