Dieting is a bit like walking a tightrope: easy to start but hard to stay on. And according to experts, the most common diet missteps are caused by things that might surprise you--your schedule, your friends, your shopping habits, even your clothes. While these sneaky saboteurs could derail your efforts, the good news is that you can stop them from undermining your long-term weight-loss goals. Follow our guide to get started

From Slip-ups to Solutions

Keep these common weight-loss flubs from undoing weeks of sweat, hard work, and sacrifice.

Diet Flub #1: You work late.

According to a University of Helsinki department of public health study, weight gain is a common occupational hazard for those who clock more than 40 hours a week. If you're on the nightshift, you're also at risk: A late schedule upsets the body's normal circadian rhythms, which may encourage you to eat more.

Diet Fix #1: Plan ahead.

Try to limit your workload to 40 hours a week for your health's sake. If you have to stay late from time to time, keep your desk stocked with easy-to-prepare, diet-friendly snacks, such as instant oatmeal, and be sure to have some bottled water on hand. If you have to work the late shift, remember to prepare healthy meals and snacks in advance.

Diet Flub #2: You've got a desk job.

Not surprisingly, those who have sedentary jobs are more at risk of living sedentary lives—a major risk factor for obesity. In fact, many experts believe that America's obesity epidemic is directly related to the increase in sedentary jobs over the past half-century.

Diet Fix #2: Distract yourself, get around, and buddy up.

Try chewing gum to distract yourself from the office candy jar and other unhealthy temptations. Rather than relying solely on email, walk around the office a few times a day to speak to your coworkers in person. And consider starting an office-wide diet challenge so you can encourage one another toward weight-loss success.

Diet Flub #3: You're sleep deprived.

A 2004 University of Chicago study revealed that sleep deprivation alters the levels of the hormones that regulate hunger, which can cause increased appetite and cravings for highly caloric, carbohydrate-based foods. In addition, a lack of sleep can lead to night eating, a nocturnal, sleep-related eating disorder.

Diet Fix #3: Talk to your doctor, and redo your bedroom.

If you think you may have a sleep disorder, it's important to talk with your doctor about your symptoms so he or she can give you an accurate diagnosis and prescribe the best course of treatment. That said, there are several ways to improve your sleep naturally, such as reducing your caffeine consumption late in the day; steering clear of nicotine and/or alcohol; and keeping your bedroom comfortably cool, dark, and quiet.

Diet Flub #4: You're a slow shopper.

It may seem counterintuitive, but grocery stores are not laid out for your convenience--the goal is to keep you in the store for as long as possible. Unfortunately, the longer you're there, the poorer the choices you're likely to make.

Diet Fix #4: Write it down, get in, and get out.

Before you go shopping, make a list, and once you're in the store, remember to stick to it. If you have an itemized list, you'll be less tempted to spend money on unnecessary products--or to let the sweet smell of chocolate-chip cookies lure you to buy one (or a dozen). In addition, make sure to eat before you shop; going to a grocery store on an empty stomach could set the stage for diet disaster.

Diet Flub #5: You're a loner.

When it comes to diet and exercise, you may be tempted to go it alone. But research has shown that those who team up with a partner have a greater chance of achieving their weight-loss goals.

Diet Fix #5: Get connected, and buddy up.

Try to find a diet buddy who is as dedicated to weight loss as you are. It can be a family member, a friend, a coworker, or a person that you've only met online. The most important thing is that the two of you are serious about your goals and able to encourage and support each other.

Diet Flub #6: You're a social butterfly.

Being a loner can sabotage your weight loss, but that doesn't mean being too social will make you skinny. According to researchers from Harvard Medical School and the University of California, San Diego, obesity can spread through social ties. In fact, if your friends are obese, your chances of becoming obese increase by 57 percent, they reported.

Diet Fix #6: Make friends, and influence people.

No one should choose their friends based on their body size. But you can encourage your social circle to join you in your weight-loss efforts. If they don't want to lose weight, don't push them, but try to suggest healthy activities that you can do together, like power walking, and decline invites that could cause your weight loss to stall (like late-night trips to fast-food counter).

Diet Flub #7: You wear loose clothing.

Sure, those old sweats may be comfy, but wearing baggy clothes day after day can cause you to gain weight. According to experts, loose garments conceal extra pounds, often encouraging their wearers to continue gaining weight, rather than taking proactive steps to lose it.

Diet Fix #7: Overhaul your closet.

There's no need to squeeze yourself into clothes that are too small, but make sure the garments you wear fit correctly. As your jeans and skirts loosen up, you'll know you're on the right track. And once you've reached your target weight, give away every piece of clothing that doesn't fit you anymore. You'll be less likely to regain the weight if you have to invest in a whole new wardrobe.