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If you've ever cheated on a diet, you're probably guilty of the number-one crime in the weight-loss world: self-sabotage. More than 40 percent of dieters have trouble sticking to a plan for a year, and most people gain back any pounds they lost (and more) within four to five years, according to research. But you've got a good alibi. "It's really not your fault," says Judith Beck, PhD, director of the Beck Institute for Cognitive Therapy and Research in Philadelphia. "Just as you wouldn't expect to be a good musician if you never took music lessons, you can't expect to succeed at dieting if you've never learned the skills you need to lose weight," she explains. We tracked down the most common weight-loss offenses to show you how to break free from the yo-yo-diet trap for good.