The Same 10 Weight Loss Mistakes All Women Make

"Protein is important, but if you have too much, the excess gets stored as fat," says Felicia Stoler, RD. "And high-protein shakes and bars tend to be sugary and fatty." Women need about 46 grams a day, per the CDC.

Read More: How Much Protein Do Women Really Need?

"Most juice raises blood sugar, so your body produces more insulin. You'll get hungry and overeat later," says Louis Aronne, MD. Get in protein and fiber, such as eggs and whole-grain toast. Check out the 20 best foods to eat for breakfast.

Read More: 10 Easy Ways to Slash Sugar From Your Diet

Most people shed a lot of pounds in the first couple of weeks of a program, a combo of carbs and water. It's an artificially high drop, so don't get discouraged when progress peters out.

Read More: 25 Ways to Lose 2 Pounds in 1 Week

One recent study in Marketing Letters found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.

Read More: 6 Bad Excuses for Overeating

Some weeks, finding that extra half hour to slip in a workout isn't easy—why it's good to have a backup plan. "Even a 10-minute cardio video on YouTube can keep you on track," Stoler says. Try these tips for making exercise a daily habit.

"You can't perform the same exercises over and over and expect the same benefits," Stoler says. To get better results, follow the FIT principle: Vary the frequency, intensity or time.

A top excuse for not exercising: "I'm too tired." Fake yourself out, urges Holly Wyatt, MD: "Say you'll walk for only 10 minutes and you'll likely go longer. Exercise energizes you!"