If you lose weight on a fad diet, chances are you will regain your weight within six months. Women often make the same mistakes.
"Women under eat, even though they think they are are eating a lot. The metabolism slows right down. You have to have breakfast and you have to graze," Bryan Briddell, a certified personal trainer, said.
Men make different mistakes when it comes to dieting.
"They don't eat much during the day and come home and they have that huge meal at night," Briddell said.
Busy lifestyles mean you have to prepare for the week.
"Use your Sundays to go out and get your groceries. You have to use two days a week to prepare your food, think about the foods you like to eat. That is simple food and has to be palatable," Briddell said.
Sweets are the number one thing people can cut back on.
"Start with a few simple dietary habits, maybe we cut out the soda, maybe we cut out the sugar at night," Briddell said.
When it comes to motivation, some people weigh themselves every day. However, research suggests that may not be a good idea.
"Do a five and two plan. I say, 'Let's eat really healthy for five days and on weekends we will have our pleasure food.' If you want a slice or two of pizza, if you like ice cream, you can have it. If we are eating consistently well for most of the week, we will start losing weight and we will start seeing improvement in our body composition," Briddell said.