1. You Don't Stick To Your Diet Long
Enough
You try "Diet X" for a few
weeks, and at first, you lose a couple of pounds. But the next week, you don't
lose an ounce—even after all the sacrifices you've made. So you decide that
Diet X isn't right for you and move on to another plan. And so on. All the
while, your weight stays pretty much the same.
Time for a reality check. The problem
isn't the diets plans you're choosing. It's you! This may sound harsh, but the
fact is that there's no magical diet out there that can suddenly make all the
weight melt off and stay off. Fat loss can be a slow, sometimes painful
process. You have to commit to something for longer than a few weeks if you
want lasting results. After all, you didn't gain all the weight overnight, so
don't expect to lose it overnight.
Solution: Your challenge is to choose
a plan that seems realistic for your lifestyle and stick to it. It's that
simple. Stop questioning whether there's a better program out there, and commit
to the task at hand. Consistency is key when it comes to achieving weight loss.
This might not be the sexy answer you were hoping for, but it's the truth.
2. You Don't Consume Enough Calories
This next reason for an unsuccessful
diet is a bit counterintuitive. Many people assume that if they're not losing
weight, it's because they're eating too much. So they eat less. And while this
may be the right course in some cases, drastically reducing your calories
doesn't work in the long run.
When you cut your calories, you can
start to lose muscle as well as fat. You can also put your body into survival
mode, adjusting to fewer calories by slowing down your metabolism.
Solution: Instead of starving
yourself, start by keeping a detailed and accurate food journal for a minimum
of 1-2 weeks. A clear picture of what you eat every day will emerge. Then, make
small adjustments to your food choices so that you start to lose weight—but
without losing muscle. Start by aiming to lose no more than 0.5-1.0 percent of
your current body weight per week to maximize muscle retention.[1] If you weigh
130 pounds, try to lose 0.6-1.3 pounds per week. If you weigh 160 pounds, shoot
for 0.8-1.6 pounds.
3. You've Been Dieting For Too Long
Do you remember the last time you
weren't dieting or doing something to try to lose weight? If you're not sure,
you've probably been focusing on fat loss for too long. Most people who are
unsuccessful in their weight loss tend to diet year-round. Typically, they go
through periods where they're "being good" and getting results, but
then eventually fall off the wagon—hard.
This cycle of compliance/weight loss
and non-compliance/weight gain becomes a pattern that can be hard to break.
That's because your body has a natural "set point," a certain body
weight or body-fat level it will fight to maintain.
Think of it like the thermostat in
your house. When you don't get all the calories you need for long periods of
time, your body regulates itself by turning down your metabolism, just as a
thermostat would if your house got too hot. It's a regulated system designed to
keep your metabolism in line with your daily caloric intake
Solution: Give your body a break! If
you've been consistently dieting for more than three months, or if you're spending
way too much time fantasizing about the pastry shop down the street, take a
break from dieting. Oddly enough, ending a diet can sometimes make it easier to
lose weight. Eating normally for a while can help your cravings subside. And
that can make it easier for you to choose healthier foods, give yourself more
reasonable serving sizes, and lose weight.
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