Starting a diet feels like you’re starting a new adventure—you’re stocked up on leafy greens & you’re ready to make a change. But then, a few weeks in, you hit a wall. It’s not that you’re not trying hard enough but, in fact, it’s because of several reasons you may not be aware of. Here are fourteen reasons why so many diet plans fail and how you can keep yours on track.
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Unrealistic Expectations
Jumping into a diet expecting immediate & dramatic results is a common mistake. When the pounds don’t melt off as fast as you hoped, it’s easy to get bummed out and give up. Instead, try smaller, manageable goals so that you can stay motivated without feeling overwhelmed—and remember, real change takes time. Celebrate the small victories!
Lack of Nutritional Variety
Sticking to the same few “safe” foods can make your meals rather boring and this makes it more likely you’ll quit. Try mixing up your menu with new recipes and spices to keep things interesting. Don’t be afraid to explore fruits & vegetables you’ve never tried before—they might be just what you’re looking for!
Overemphasis on Calorie Counting
Obsessing over every calorie is a bad way to start—the quality of the food you’re eating is just as important as the number of calories. Focusing on the numbers makes you choose low-calorie foods that don’t actually nourish your body. Instead, fuel your body with nutrient-rich, whole foods because they’ll leave you feeling better—and more satisfied.
Ignoring Hunger Cues
Some diets argue that hunger is your enemy but ignoring these signals can mean you overeat later. As such, it’s better to listen up & eat when you’re genuinely hungry. You should learn to differentiate between true hunger and boredom or emotional eating. While it takes time, it’ll help you develop a healthy relationship with food.
Skipping Meals
Skipping meals here & there to cut calories is worse than you might think because it can slow down your metabolism. Stick to having regular, balanced meals to keep your energy levels & metabolism steady. Plus, having a steady eating schedule will help you avoid those intense hunger pangs that often lead to poor food choices.
Lack of Sustainable Habits
Many diets focus on quick fixes rather than long-term changes so once the diet’s over, you’re more likely to fall back into old habits. The key to lasting success? You have to adopt new habits that you can stick with for the long haul instead of just until you hit your goal weight. To do this, make small changes that you can live with & they’ll become part of your everyday routine.
Not Accounting for Emotional Eating
We all have those days when we reach for a tub of ice cream after a rough day. But if your diet plan doesn’t address how to handle emotional eating, these moments will soon derail your progress. You should find healthier ways to cope with emotions—for example, try talking to a friend or going for a walk. Figure out how to manage your emotions without turning to food!
Failing to Plan for Social Events
Whether it’s at birthday parties or office potlucks, food is a big part of socializing and your diet plan needs to deal with how to handle these situations. When it doesn’t, you may feel stuck & fall off the wagon. Plan ahead to enjoy these events without going overboard, like eating a healthy snack before you go so you’re not starving.
Overlooking the Importance of Hydration
Sometimes, what feels like hunger is actually just thirst yet many people think they need to have a salad instead. Make sure you drink plenty of water and carry a water bottle with you throughout the day. If you don’t like plain water, try adding a slice of lemon or cucumber for a bit of flavor. Staying hydrated will help your digestion, energy levels—and even your skin health.
Not Including Enough Protein
Protein keeps you feeling full & satisfied but many diets ignore this—so you end up snacking more. Make sure each meal includes a good source of protein, such as lean meats, fish, beans or tofu. There are so many options! You’ll also need protein to grow & repair your muscles, especially if you’re exercising more.
Forgetting Fiber’s Role
When people diet, they often focus so much on cutting things out that they forget about what they should be adding in—like fiber. Like protein, fiber keeps you feeling full longer and also keeps things moving, if you know what we mean. You’ll need enough fiber to stay on track without feeling like you’re just eating rabbit food.
Unrealistic Exercise Expectations
Speaking of exercise, pairing your diet with an overly intense or time-consuming workout plan will set you up for failure. Why? Because you’ll get burned out & give up on the whole thing. Instead, you should start with activities you enjoy and gradually increase the intensity as your fitness improves. Exercise isn’t a punishment!
Lack of Support System
Trying to make big changes on your own can be hard and that’s why having friends or family who support your goals makes a huge difference. Don’t be afraid to reach out and share your journey with others. After all, you might be surprised at how much encouragement they give you—and you may even inspire someone else to be healthier.
Not Tailoring the Diet to Your Lifestyle
One size fits all doesn’t work with dieting. If your diet plan doesn’t fit into your daily routine, you’re only going to struggle. For example, someone who’s always on the go won’t do well with a diet that needs a lot of meal prep. You should focus on finding a plan that goes with your lifestyle—it’ll be a lot easier to stick with in the long run.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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