Here are the top reasons that I see, as a weight loss and accountability coach, as to why many diets fail:
1. Unrealistic Expectations
The Issue: Many people start a diet expecting rapid weight loss and dramatic results. When progress doesn’t match expectations, disappointment leads to quitting.
The Fix: Set realistic goals and remember that sustainable weight loss is typically slow and steady. You can’t fix years of weight gain in a few days, so stop beating yourself up. It just takes time and you are doing great by getting started. Celebrate small milestones to keep motivated.
2. Too Restrictive
The Issue: Extremely restrictive diets can make you feel deprived, leading to cravings and eventual binges.
The Fix: Opt for a balanced diet that includes a variety of foods to satisfy nutritional needs and personal tastes. Include some treats in moderation, even unhealthy ones! This approach helps prevent feelings of deprivation.
3. Large Caloric Deficits
The Issue: Creating a large calorie deficit can lead to fatigue, hunger, and a slower metabolism, making it harder to lose weight.
The Fix: Aim for a moderate calorie deficit. A smaller reduction in calorie intake can help preserve energy levels and maintain metabolic rate. 1200 calories is a figure I often come across but I have never put someone on calories this low! You are not “failing” or “weak” on really low calories, you are just bloody hungry! Cut yourself some slack.
4. Lack of Flexibility
The Issue: Diets that don’t fit your lifestyle or social life are difficult to maintain and can make you feel isolated.
The Fix: Choose a diet that allows some flexibility to enjoy social occasions and adapt to changes in your schedule without feeling guilty.
5. Poor Planning
The Issue: Failing to plan meals and snacks can lead to easily grabbing whatever is convenient, often not the healthiest option.
The Fix: Plan your meals and snacks ahead of time most of the time. Batch cooking and keeping healthy snacks on hand can help you stick to your diet.
6. Not Enough Variety
The Issue: Eating the same foods repeatedly can lead to boredom and dissatisfaction, which may tempt you to stray from your diet.
The Fix: Incorporate a wide range of foods in your diet. Experimenting with different recipes and flavours can keep meals interesting and enjoyable.
7. Ignoring “Healthy Food” Portion Sizes
The Issue: Overeating, even healthy foods, can contribute to weight gain or stall weight loss efforts.
The Fix: Learn about portion sizes and measure your servings until you’re able to eyeball them accurately.
8. Skipping Meals
The Issue: Missing meals can lead to overeating later on. It’s a common pitfall that can disrupt blood sugar levels and hunger cues.
The Fix: Try to eat at regular intervals to maintain energy levels and prevent binge eating. If you’re not hungry for a full meal, consider a healthy snack still to keep the hunger monster at bay!
9. Lack of Support
The Issue: Trying to diet without support can make the process harder, especially when motivation wanes.
The Fix: Seek support from friends, family, or a community group.
10. Not Using Diet Breaks
The Issue: Continuous dieting can lead to fatigue and nutritional deficiencies, besides making it boring and mentally taxing.
The Fix: Plan periodic diet breaks. Allowing yourself a week or two – or even just taking a day off here and there – to eat at maintenance calories can help reset your mind and body, making your diet more sustainable in the long term. Trying to be perfect all of the time, and never taking a break, is a recipe for giving up! This isn’t an excuse to go “all in” though or to keep stop-starting. It’s a real tool, not an excuse!
11. Neglecting Behavioural Change
The Issue: Many diets focus purely on what or how much you eat, neglecting the behavioural aspects that drive food choices. Without addressing these underlying habits, it’s easy to revert to old eating patterns after the diet ends.
The Fix: Incorporate behavioural changes into your diet plan. This could involve setting triggers to encourage healthy eating, learning stress management techniques, or keeping a food diary to identify emotional eating patterns. Engaging with a therapist or a behavioural coach can also provide strategies to change long-standing habits. By addressing these root causes, you’re more likely to maintain a healthy lifestyle beyond the duration of a specific diet.
12. Quitting After One Bad Day
The Issue: It’s common to have an off day or two where you stray from your diet, but viewing this as a total failure can lead many to abandon their diet altogether. The all-or-nothing mindset can be detrimental to long-term success.
The Fix: Accept that slip-ups will happen. It’s important to treat them as isolated incidents rather than complete derailments of your diet. Instead of beating yourself up, acknowledge the misstep, and continue with your diet as planned. Do not attempt to “make up” for it by overly restricting your intake the following days, as this can lead to a cycle of bingeing and restricting. Remember, a diet is about overall longer term patterns and consistency, not perfection on a daily basis. You wouldn’t stop driving just because you got lost once, so don’t stop your diet just because you have had a bad day!
13. Following Fads or “The One WAy”
The Issue: Social media, podcasts and the internet are rife with diet trends and quick fixes that often promise unrealistic results. These fads can be not only ineffective but potentially harmful, leading to nutritional imbalances and a distorted relationship with food. Just because someone has a lot of views online doesn’t mean they are qualified to give diet advice. Also, just because one approach worked for someone, it doesn’t mean it will work for everyone. Often you see people bang on about “this is the only way” … which is utter nonsense!
The Fix: Be skeptical of diets that claim you can lose weight quickly without much effort. If it sounds too good to be true, it probably is. Opt for diets that promote gradual weight loss (about 1-2 pounds per week – 1lb per week for most people, unless you have a lot to lose, then it can be more than 1 to 2lbs in percentage terms) and include a variety of foods to ensure you receive all necessary nutrients. A balanced approach, tailored to your personal preferences and nutritional needs, is more likely to yield sustainable results. Seek guidance from qualified professionals who can help you develop a realistic and effective plan.
14. Lack of Advice or Accountability
The Issue: Attempting to diet without external guidance can lead to missteps and missed opportunities for learning and support. Many struggle with the complexity of nutritional information and understanding how it applies to their personal needs.
The Fix: Consider seeking help from a professional, such as a dietitian or a weight loss coach, who can offer personalised advice and strategies tailored to your goals and health requirements. Hiring a coach can provide you with the accountability, knowledge, and support needed to navigate the challenges of dieting effectively. A coach can also help modify your diet plan based on progress, preferences, and any challenges you encounter along the way, ensuring a more flexible and sustainable approach to weight loss.
By understanding these common pitfalls and implementing practical solutions, you can increase your chances of dieting success. Remember, the best diet is not only about losing weight but also about finding a healthy, enjoyable eating pattern that can be sustained for life.
I can help you…
I am a Weight Loss Coach, successfully helping people just like you to lose weight and keep it off:
