I cringe each time I pass the smoothie cafe at the gym. Since I've spent my professional life trying to help people figure out the right way to lose weight and become fit, the smoothie sensation -- which usually takes people far away from their physical goals -- drives me nuts. Consuming a smoothie packed with fresh produce and not much extra nonsense is fine if you choose it as a healthier alternative to dessert or an occasional meal replacement. It is not however, some sort of miracle weight loss potion one should indulge in after every workout. This video explains it all.

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Losing weight isn't an easy. If it were, would anybody be overweight? Recently, I asked you what obstacles hindered your weight loss plans. Here's what you had to say:

• 38 percent of you are swayed by temptation. That's understandable! The next time a craving kicks in, try to beat it with Jana Klauer's stopwatch plan for craving control.
• 27 percent of you feel family and friends try to sabotage your weight-loss efforts. This is a sad but true anomaly. You would think that those who love you would want you to be healthy and reach your weight loss goals. Often, however, family and friends are surprised or somehow threatened by your efforts. Others may unintentionally throw you off course or say something insensitive. The key to solving this problem is taking control of your own weight. Others can not force feed you and your weight loss efforts are -- ultimately -- up to you. To get the support you need from others, express what you need clearly. Tell your family and friends what helps you -- and what hurts you. Don't expect others to just intuitively know your needs.
• 17 percent of you get hung up when you hit a plateau. Plateaus are an unfortunate weight loss reality. But you can break through it, so don't give up. Check out Jonny Bowden's eight plateau-busting tips.
• 13 percent of you said nothing can derail your weight loss plans. When you set your mind to it, you do it.
  
• 4 percent of you have been thrown off by crazy diet plans. Those plans can sound good in the beginning, but they're rarely sustainable for the long-term. Check out AOL Health for diet tips that work.

Why is it so hard to change? The exact reasons are different for everybody but one thing is certain: we all spend a lot of time falling into very similar traps.

The best way to avoid them? Face them head on:

• Expecting too much/Not expecting enough People who are good at change can see both the short term and long term accurately -- they know what they can do in the next 30 days and in the next 3 months. Be honest and realistic with yourself when setting goals.
  
• Letting others bring you down Those around you might not mean to drag you into the dumps, but seeing you working so hard and being successful could be reminding them of their own short-comings. Refuse to let the negative energy of others affect your positive momentum.
• Self-sabotage You might not mean to bring yourself down, either, but all too often we do just that to ourselves. Look deep to see if there are reasons, like fear, that you might be wrecking your own plans.

Thanks to Natural Health magazine.

Frustrated because it seems like no matter how hard you try to eat right and exercise the needle on the scale just won't budge? Or maybe you were making progress until suddenly it stopped, and now you don't know why or how to get it moving again?

Ugh, that's the pits. The good news is that it could be a simple situation of you inadvertently sabotaging yourself. Do you ever grocery shop when you're hungry? Take a lot of "taste tests" when cooking? You might be surprised at some of the ways calories and pounds can sneak into your life -- right past you and your diet plan.

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How many of you grew up getting a snack before bed? Whether it was because of tradition or more like a bribe to get you to go to sleep, many of us were raised with a little treat before bed and now, as adults, it can be a tough habit to break.

Unfortunately, eating right before you hit the sack can sabotage a healthy eating plan by adding extra calories into your diet (calories that cause you to exceed your daily allowance). If you can't seem to break the midnight snack habit, take a look at these suggestions that may help you wean yourself off the ritual.

Some of the tips include brushing your teeth right after dinner, as a clean mouth may keep you from snacking, avoiding TV in the evening before bed, as all of the food commercials could make you crave something to eat even if you're not hungry and going to be earlier because hopefully you'll end up asleep before you begin to feel hungry once your dinner has digested.

Have you got any other tips to help those trying to break the midnight snack habit?

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Beware of the sneaky diet foods that are looking to sabotage your diet! You'll be left clueless and frustrated why the pounds are creeping on, and that's never any fun. Some items that are often advertised as healthy and good weight loss choices aren't always -- ground turkey for example. Although turkey breast is a super lean choice, that's not what you're likely to get in a turkey burger. Instead dark turkey, and even turkey skin, is likely to shoot the fat and calorie content of that meat patty up so high you may have been better off with a steak.

Other common culprits included enhanced water, juice, and breakfast cereals. Does any of this surprise you? It really comes down to reading labels in the grocery store, and asking questions in restaurants before you order.

See some common dieting mistakes:

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When it's hot out, big meals and cooking are just about the last thing I want to have anything to do with. Summer is a time of salads, fruit and anything cool from ice cream to iced beverages. While many of these summertime treats may sound light and healthy, there are often extra calories hidden in some of the season's food favorites. Check out this list to find out what to avoid in order not to ruin your healthy-eating plan:

• Salads - Sure most greens are great for you, especially when topped with a low-cal dressing, but beware of anything like coleslaw and potato salad that is full of high-fat, high-calorie mayonnaise.
• Hot dogs and hamburgers - To much of these much-loved summer foods can ruin a diet. You don't have to give them up though, just substitute in an alternative like turkey dogs or veggie burgers from time to time.
• Alcohol - I love a tasty daiquiri on a hot day as much as the next person but these types of icy, sugary drinks will result in a thicker waistline. As the piece points out, a chilled white wine or even beer, is much lower in calories.
• Iced Coffee - An easy culprit to fall for because few associate coffee with gaining weight? While a low-fat iced latte won't ruin your figure, too many of those large, syrupy iced-mocha's certainly will.
• Ice Cream - For some, avoiding ice cream all summer is not only impossible, it seems totally crazy. Rather than give it up completely, substitute a simple non-fat vanilla scoop for a heaping bowl of rocky road. Or try a fruit sorbet or low-fat frozen yogurt from time to time.

Have you found any of your favorite summer foods have been affecting your weight? And can you recommend a healthy substitute?

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As I work from home today, Dr. Phil is bleating away in the background about husbands who sabotage their wives' weight loss efforts because they want them to stay chubby. I can't help but wonder -- are there actually people who intentionally hurt someone's health because of their own agenda? eDiet's says yes -- in a recent survey, they found that the majority of people who are trying to lose weight have friends who try and sabotage their efforts. Are these friends or foes?

I think the line needs to be drawn between those who intentionally undermine your healthy habits and those who do so without meaning to. According to eDiets, 95% of those polled admitted that their friends offered them something that was forbidden on their diet program. I don't call that sabotage -- I call that being generous.

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The treadmill seems like an easy enough piece of equipment to use, right? You just get on and start walking or jogging, as simple as that.

Or maybe not. Many people aren't getting the most out of their treadmill workout and are actually risking injury because they aren't using it properly. The biggest mistake? Holding on. Not only does it take some of the important work away from your major muscle groups and set up bad posture situations, but it can be downright dangerous due to throwing off your natural stride and body mechanics.

So although the treadmill is an exercise equipment "basic," it's not completely foolproof either! Let go and walk the natural way. If you feel off-balance or unsteady then slow down the pace a little, or adjust the incline. And if the machine prompts you to hold on for a heart rate reading let go as soon as it gives you the result.

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Sadly, my weight seems to go up and down with my relationships, and I should probably get a grip on that. The people we spend time with can have a huge impact on how we live and what we eat, and getting your significant other onboard with your efforts towards a healthier lifestyle, complete with weight-loss and a fitter physique, is key to your success.

So what if you're dealing with a TV loving nacho addict with an exercise allergy? Try these tips:

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