Trying to lose weight but having a tough time? Here are seven common roadblocks that often thwart progress.

1. You’re searching the Web.

It’s sad but true: The World Wide Web is filled with misinformation. Google the words “weight loss” and you’ll get over 220 million results. For reliable weight loss and fitness guidance, rely on credentialed sources like registered dietitians. To find a R.D. in your area, visit

www.EatRight.org.

2. You’re skipping meals.

It may seem counterintuitive, but trying to push off meals to “save” calories for later will backfire, leading to overeating later in the day. Stick to a schedule of properly spaced meals and snacks to avoid spiking and crashing energy levels.

3. You’re not cooking enough.

Meals prepared away from home have more sodium, fat and calories than what you can make at home, where you control the ingredients. Start cooking more and your waistline will thank you.

4. You don’t have a plan.

A little preparation will go a long way. Avoid impulse shopping (and impulse takeout orders) by taking the time to prep a simple weekly meal plan and shopping list.

5. You’re forgetting about exercise.

Setting realistic exercise goals (and sticking to them) is just as important as committing to changing your diet. Regular exercise will not only help burn calories but also promote increased lean body mass, which will also benefit your metabolism.

6. You’re still thinking less is more.

Not eating enough can sabotage successful weight loss. Serial dieters still want to revert back to slashing calories to shed pounds. The problem is that cutting back on energy (aka calories) dramatically will only bring metabolism to a screeching halt. The NIH defines too few calories as fewer than 1,200 calories per day.

7. You’re being too hard on yourself.

Sometimes the best way to stay on track is to deviate from your plan. Trying to completely avoid higher-calorie foods that you love can leave you bitter and frustrated — there’s nothing healthy about that! Allow yourself the occasional indulgence so that you maintain a healthy relationship with food.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.