Many people are motivated to shed excess pounds and improve their body image upon beginning a weight loss program, but there are a number of things that can sabotage a diet. Identifying these factors can help you stick to a viable plan and reach your goals, according to U.S. News and World Report:

1. Failing to do the math: Many people think that eating fat-free foods is good enough while dieting, but failing to read the product label and assess the calories can set you back.

2. Not sleeping enough: Sleep deprivation can leave you feeling sluggish throughout the day, looking for sources of energy in junk food. Getting at least seven hours of sleep a night can help reduce these cravings.

3. Ignoring portion control: Eating too much of one food, even if it is a starchy vegetable packed with nutrients, can throw off your routine and add extra calories daily.

4. Overestimating calories burned through exercise: A certain physical activity may burn 200 calories, but this can quickly be nullified with a scoop of ice cream.

5. Buying into the media: Advertisements are geared toward people with a constant craving for junk food, which can sabotage a diet. Self-control is a must in a world where fast food joints are abundant.

6. Holding back to eat junk food: Meeting your calorie count but doing so with unhealthy foods can do more harm than good to your body.

7. Drinking unhealthy beverages: Sodas are full of sugar and carbohydrates. Drinking tea and water can help curb hunger and reduce caloric intake.

8. Family and friends: Seeing others eat junk food can have a negative effect on your mindset and diet. Peer pressure may encourage you to eat unhealthy foods.

9. Medications: The prescription drugs you take may have side effects that result in weight gain. Talk to your physician about any effects that may be affecting your overall health.

10. You: Being too strict on yourself while dieting can quickly demotivate you and steer you off track. Setting reasonable goals can keep you encouraged during a weight loss program.

Whether you suffer from all of these things or just a few, merely one of them can be powerful enough to sabotage your weight loss.