02/01/2014 04:48 EST | Updated 04/03/2014 05:59 EDT

The Four Biggest Weight Loss Sins

I find a lot of people ask me how to help them lose weight. Well, they actually ask me why they aren't even though they go to the gym, eat right, and do everything they are supposed.

Science doesn't lie, people do.

It's maybe not so much a lie when I get an e mail or Facebook message, as it is just a complete oversight. I regularly get messaged by people asking for help to drop 10lbs or totally change a life. I love these, and please keep them coming. But regularly, there are large flaws in the plans.

So if you have been trying to get results and haven't been, here are the most common fails I see in weight loss plans and my best kept secrets to get success.

First thing you need to do is start a blog or journal. It's going to keep you honest. Then watch out for these common pit falls. I get my bravest clients to blog for me. Please note: Your 10-90lbs of weight loss won't happen in under four weeks. You took time to get here, now it takes time to undo it. Commit to health for life, not 10 pounds in 10 days.

Most people will fail in one or all of these four areas.

Commitment -- there is a difference between planning to go to the gym and going. I see it all the time with clients who cancel, or are no shows to their appointments with me. They don't realize that they do it weekly. At 600-700 calories in a session, one no show a week can cost a pound of fat loss in a month. Add to that skipping nights of being active in order to watch "must-see TV" and you're losing a lot of time towards your goal. The kind of time that is NECESSARY for results.

Intensity -- Going to the gym, and being present at the gym are completely different. You will never see a fit person regularly leave the gym without sweating. Not a "glow" -- I mean beads of sweat running down your neck. Going to the gym doesn't get results. Working hard in the gym does. If you don't like to sweat and work hard, that's fine, but rethink your goals and what you want to accomplish. Confused as to what a workout should look and feel like? Get in a class at your local gym, or see a trainer and feel what it takes to get results.

Nutrition -- Do you want change in your body, or do you want a glass of wine every night? There are sacrifices you are going to have to make. It's not even sacrifices, it's being reasonable. Our generation has so many food sources available to us that shouldn't be.

Science has made it so we can eat, and eat high calorie any time we want. That doesn't mean we should. It also doesn't mean that if you skip a latte, cookie, fast-food hamburger, cake, cinnamon bun or anything else daily that you deserve an award.

We need food to return to fuel. Most of the food we eat, isn't fuel, it's a drug. It's designed to release hormones that make us crave it again. Sugar and caffeine are the worst, and when they are combined, it's no wonder we have a population that is predominately over weight. I realize in some cases there are issues attached with food. If that's you, please don't take this as an attack. For those looking to lose weight, it's time to get back to treats being treats and food being fuel.

Let's get back to eating healthy and then using science properly to top up our vitamin and mineral stores. This is the link I send my clients to in order to get FREE recipes and eating plans. Start here, and feel free to message me directly on Facebook with questions. Remember, eat healthy first, then worry about supplements. There is no miracle pill. There is only consistency and science.

Accountability -- Tell someone you are starting and bring them in on this with you. Really, it's the best advice I can give. You need support and your friends will give it too you. Take them along, and you can have workout partners, walking/jogging groups, food and recipe sharing time, and some friendly competitions. Most people miss this part of the equation. If you don't set up some sort of accountability, odds are you will start to slip up on your goals and no one will help stop the downward spiral. If you have the finances, get a trainer involved.

Focus on these areas and ask questions if you don't know. Get connected to groups and people who have succeeded or are helping people succeed. There is no reason to go at this alone, and there is no reason to be afraid to start. Get results by focusing on the small details and use a journal and science to change your body.

Start something at your work, with your friends, family or online. Start small and grow into a healthy lifestyle filled with healthy meals, fun fitness plans, and you living healthy.

I'd love it if you'd check out my youtube channel -- It's designed to get you tips to be healthy.

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