Have you been trying to lose weight for several years and haven’t been successful? More importantly, do you feel like after you lose weight, keeping weight off is even more difficult? Have you been through the roller coaster of weight loss followed by weight gain for several years? Are you one of those people who say “I know what I have to do; just have to do it?”
Here are the 6 biggest mistakes dieters make which can contribute to unsuccessful dieting and a lack of results:
1. Trying to time the diet just right
The number one biggest mistake dieters make is they look for the absolute perfect time to start dieting.
Let me ask you a question. Do we live in a perfect world?
While you are juggling a career, a business, a demanding boss, , employees, children, spouse, running errands, doing homework with your kids, and having to do a million other things during the day, when are you ever going to find that perfect time to start dieting?
The problem with that is even if you find the perfect date to start a diet, when the imperfect world gets in your way, it will screw up your whole plan, leading you back to square one.
So what’s the bottom line?
The point here is that there is no absolute perfect time to start dieting.
If you want to do it, the time is now.
For example, even if you think today is a horrible day to start dieting, just pick one thing that you are going to do differently to achieve your goals.
As an example you can say, “today I may decide that I will give up bread. I do not have to have a perfect diet, but I just will do that.”
That may help me so much in the long run, rather than finding the perfect time, place, or diet.
Continuing on you might also say..
“What I can do is as of this moment, instead of having bread with my sandwiches, I will have a lettuce wrap. As of today, I will not have that piece of toast with butter for breakfast. Instead, I will have berries that are nutritious for me and won’t give me empty carbohydrates. It will provide the nutrition and satiety I need to carry on with my day. As of today, I will stop eating white rice with my chicken for lunch, and replace the rice with a bed of salad.”
Think about it; you may have gone for the last 20, 30, or 50 years looking for that perfect day to start dieting. Some of you may have actually found that perfect day and started dieting, but it did not last long because it’s not a perfect world.
Again, pick one thing that you are going to do every day and go for it. Make a small change right now and if you ever find that perfect day for starting that perfect diet, that is fine.
Make the decision today to make one good change in your life in order to achieve your goals.
2. Finding the perfect diet
The second biggest mistake dieters make is they always look for that perfect diet to follow.
The reality is there is no perfect diet!
There are thousands of diets out there: the Mediterranean Diet, the Ornish Diet, the American Diabetic Association Diet, the Atkins Diet, the Lindora Diet, Weight Watchers, Jenny Craig, Nutrisystem, the Ketogenic Diet, the Zone, and so on.
You see, there are so many different diets to choose from, but do you know what? Most of the studies show that they all have one thing in common: if you stick with them, they all work!
You might be wondering…
Which one should I choose?
Instead of looking for the perfect diet to follow, pick one that is easy to follow for you, because sustainability is the key to your long term success.
If you can sustain that diet for the rest of your life, then that’s the one to follow. Many people tell me they have tried all these diets and they don’t work. It’s not that diets do not work; the diets are not failing you. It’s that you are not sticking to the diet in the long term.
You cannot simply pick a diet, go for it for six months, and stop following it, thinking that the diet didn’t work. Diets work if you follow them, but it’s all about playing the long game.
If you have questions about how to switch from a weight loss diet to a weight maintenance diet, then you will have to ask questions and do your research. You cannot just stop dieting because if you do, then you are going to gain the weight back.
If you go back to the lifestyle that you used to follow and you do not observe the lifestyle modifications that you have learned throughout the dieting process, you are going to gain weight again.
It is critical to pick a diet that works for you and one where you manipulate the calories in either direction to lose weight or maintain it. The bottom line thought is that you cannot stop dieting. If you do, you are going to gain the weight back. It’s all about making a lifestyle change.
It will eventually get to the point where it won’t even be considered “dieting” anymore, it will simply be you making healthy choices about the foods you eat and what you put into your body.
3. Thinking weight loss happens at the gym
The third biggest mistake dieters make is waiting to find time to go to the gym before they start dieting. This is a very common mistake because going to the gym doesn’t help you lose weight. Instead, it is your nutrition or diet that helps you lose weight.
Going to the gym is to get cardiovascular benefits, shape your body, and gain muscle.
There is a famous saying:
“You shape your body in the gym but you size your body in the kitchen.”
If you are going to the gym to lose weight, you’re doing it wrong. That is not going to happen unless you make those dietary changes. If you are waiting to find the time to go to the gym, cut to the chase, follow good nutrition, lose the weight, and whenever you have time to go to the gym, then great. That will be good for you, too.
4. Not following expert and medical guidance
The fourth biggest mistake dieters make is they seek expert medical advice for losing weight, but don’t follow the advice very well. They spend hours of their precious time seeking help, but then they do what they want and don’t follow direction.
The programs are as good as you make them and they are well-calculated plans designed to help you. If you go to seek help but do not follow the plans the way you should, then of course, you’re not going to lose weight and your progress is not going to be successful.
Time after time, I have patients who come to me and I sit there and help them come up with the best diet plan, then soon after just go home and not follow through.
They incorporate things that they think are better without discussing it with me. Six weeks later they say, “Well, I’m getting results but it’s just very slow. I’m not happy with the progress.”
Well, of course you are not getting the desired results, because you didn’t listen in the first place. If you are going to get advice from an expert and seek medical advice, at least follow it.
If you’re a student, be a good student. Do not try to be the teacher. The worst thing you can do is try to manipulate these perfectly designed diets and not get results. Try to be a good student.
5. Shying away from commitment
The fifth biggest mistake dieters make is they come for help and want everything handed to them, but are not willing to dedicate enough time and thought into their weight loss.
They want massive results, but are willing to put in only minimal effort. I always ask my patients, “On a scale of 0 to 10, how ready are you?” I want to hear “9” and “10.” I don’t want to hear “5,” because obviously you are not ready. If you are at 5 out of 10, do not waste your time. Make a decision and a commitment. When you make that decision, you will make it happen.
Remember, there is no magic wand.
You have to put time and effort into this.
If you come to me and I ask you how much time per day are you going to dedicate to your weight loss and you say, “Five minutes a day,” I’ll tell you, “Okay, I can help you lose weight but it’s not going to be a significant weight loss. It’s not going to be possibly two pounds per week.”
You have to dedicate enough time and effort into the diet plan for it to work. If you want to lose 50 pounds in six months and are searching for a magic pill to help you lose weight and are not willing to put in enough time and effort into it, that’s a recipe for disaster.
There’s nothing given to you for free. You must put the time and effort into it.
6. Thinking you’ll make up for consuming extra calories
The sixth biggest mistake that dieters make is that they try to burn off extra calories they indulged in eating at the gym.
You cannot possibly catch up by working off extra calories at the gym.
If you eat 3,000 calories from a burger, French fries, and a Coke, you will have to run for two hours at a fast pace to burn off a fraction of that. Don’t even think about it.
If you eat something you were not supposed to, just remember that you made that mistake.
Try to make a behavioral change and make sure you do not do that again.
Don’t go trying to burn it off by doing extra running and exercise at the gym. That only works against you because then you will get hungrier and will eat more. It becomes a vicious cycle and you cannot lose weight at the gym.
In conclusion, I believe the best way to lose weight is to find an imperfect time, on a typical busy day, not on a Monday or after New Year’s, and make a small commitment towards your weight loss goal. Keep going until you’re ready to make another small change in your diet. Progressively make small healthy changes in your diet and finally get big results in the long run.
If you want massive weight loss results in a short time, get help from an expert, make a firm commitment, stick with the plan and follow the plan as designed without manipulating it. Go to the gym to build muscle or achieve cardiovascular benefits, but not to lose weight.
Last but not least, once you are done dieting to lose weight, start a weight maintenance diet to keep the weight off. Do not return to your previous unhealthy life-style habits, because you will gain the weight back. expired domains.net . domain name values domain owner history translate expidoms .