The first week on a new diet is exciting, and the initial weight loss is encouraging. However, those first few pounds lost is typically water weight and that rapid weight loss of the first week won’t continue in the following weeks.
The dieter becomes discouraged and gives up when the weight loss stalls, returns to old eating habits and blames the diet plan. When a diet fails to produce the expected weight loss, it’s usually the dieter and not the diet to blame.
If you are tired of trying different diets without successful weight loss, consider these six reasons a diet fails to discover if you are sabotaging your own weight loss.
Drastic Calorie Reduction
Drastically reducing calorie intake seems like the best way to achieve rapid weight loss. It’s not. Severely curtailing the amount of calories eaten each day will cause the body will go into starvation mode and slow down the metabolism. Weight loss will slow to a crawl when the metabolism slows. And since the dieter can’t maintain a drastic calorie reduction for long, a return to normal eating habits with a metabolism that is still in slow motion will result in weight gain.
Thirst is often mistaken for hunger and a dieter will reach for something to eat when all their body is craving is a drink of water. Increase water intake and stay hydrated while dieting to help your body feel satiated and keep the elimination process working smoothly.
Eliminating Dietary Fat
A little dietary fat is needed by the body for vitamin and nutrient absorption. Eliminating all fat from the diet will make you feel hungry all the time. Include ‘good’ fats in your daily meal plan, like avocados and nuts, so your diet won’t fail due to constant hunger pains.
Too Much of a Good Thing
Foods that are labeled as fat-free, sugar-free, heart-healthy and/or low calorie often trick a dieter into thinking they can eat all they want of that food without gaining weight. You can’t. Taking in more calories than you burn, even when the calories come from a good source, will result in weight gain.
A successful, healthy diet plan will include a variety of fresh vegetables and fruits. These fresh foods are packed with low-calorie vitamins, minerals and other nutrients the body needs to stay healthy. However, these fresh foods are also low in carbohydrates and won’t keep you feeling full for long and you could end up over-eating and not losing weight. Include fresh high-fiber, low-carbohydrate foods to your daily meal plan, but don’t restrict yourself to eating only vegetables and fruits.
Overdoing an exercise program will sabotage a weight loss plan. Sore muscles and a tired body the day after an intense workout will often lead to a day of no exercise, followed by another day of no exercise and so forth. Aim for 30 minutes of moderate exercise each day to promote weight loss and overall health.