Ten Weight Loss Tips that Won't Work

We've all heard the "eat less and exercise more" strategy, but some of us are still looking for that miracle that will melt away the pounds. Here's the lowdown on some of those magic bullets that promise so much. Not only do they not help with losing and keeping off weight long term, some of them are actually dangerous for your health. So please, don't try these at home. In a countdown, I offer you the ten worst ways to lose weight and keep it off.

10. Always picking the salad. Some salads are terrific healthy choices, if they are loaded with raw vegetables, low-fat and high quality proteins like lean chicken, low fat cheese, and almonds. But fried chicken strips, coleslaw, croutons, a crisp taco bowl and creamy dressing can make a salad a thousand-calorie nightmare. Kathleen Zelman writes on WebMD, "the truth is that a salad is not always your best calorie bet."

9. Blood Type Diet. Katherine Zeratsky, a registered dietitian at the Mayo Clinic, points out that you may sacrifice good nutrition for a diet that has no scientific backing at this time. These diets are challenging to follow, with numerous restrictions, and for this reason, they are far too easy to quit.

8. Overdoing it at the gym. Most high intensity exercise burns 500-700 calories an hour; pushing yourself too hard, especially if you have not previously been exercising, increases your likelihood of injury. "Be Active Your Way", a guide for adult fitness, reminds us to "Start low and go slow."

7. High Protein Diets. Protein is essential to life, and some protein intake with every meal can help you to feel full. Extremely high protein intake, however, may cause problems for those with liver or kidney problems, according to a Mayo Clinic dietitian. And with reduced fruit, vegetable and whole grain intake, your fiber and essential nutrient intake will plummet. While a short-term high protein diet may not cause problems for a healthy person, in the long term many high-protein foods such as whole fat milks and cheeses, eggs and red meat may also contribute to your risk of heart disease or stroke.

6. Cabbage soup, grapefruit or celery diet. Short term, these foods can help with weight loss, but in the long run, these diets are not nutritionally balanced and can increase your risk of illness, according to webMD.

5. Fast Weight Loss. Anything that promises more than two pounds of weight loss per week is considered too fast. Dr. Edward Laskowski of the Mayo Clinic points out that regimens that promise more extreme weight loss are "usually not sustainable over the long term - and the weight quickly comes back once you stop trying so hard."

4. Magic pills or teas. Over the counter diet aids are loosely regulated, and may contain dangerous substances such as bitter orange and ephedra. The Federal Trade Commission points out that there are no diet products on the market that allow unlimited calorie intake.

3. Miracle creams and patches. According to the Federal Trade Commission, there is "nothing you can wear or apply to your skin that will cause you to lose weight." These products will slim your wallet far more than your thighs.

2. Skipping meals, especially breakfast. Katherine Zeratsky, a dietitian at the Mayo Clinic explains that there is a twofold whammy to not having breakfast. First, skipping breakfast or fasting for a prolonged period increases insulin response in the body, making weight gain and fat storage more likely. Second, you are far more likely to overeat later in the day or make poor food choices if you skip breakfast.

1. Anything that sounds too good to be true. There are no secrets out there, except to eat a balanced diet and be reasonably active. This is the true key, the only secret "magic bullet" to help you achieve sustained weight loss.

Kathleen Zelman, "Diet Myth or Truth: A Salad Is the Best Diet Food, WebMD

Katherine Zeratsky, R.D., L.D., "Blood Type Diet - Does it Work?" Mayo Clinic

"Physical Activity Guidelines for Americans", USDHH

Katherine Zeratsky, "Are High Protein Diets Considered Safe?", Mayo Clinic

"The Truth about Fad Diets," WebMD

Dr. Edward Laskowski, "Fast Weight Loss - What's Wrong with it?", Mayo Clinic

"Over the Counter Weight Loss Pills - Do They Work?", Mayo Clinic

"Weighing the Evidence in Diet Ads", Federal Trade Commission

Katherine Zeratsky, R.D., L.D., "Breakfast - Why is it so Important for Weight Loss?"

"Weight Loss and Nutrition Myths - How Much do you Know?", Weight Control Information Network