As the holiday season ends and the new year begins, many people start looking for ways to shed their extra holiday pounds. More often than not, this leads to dieting. You may even have experience with dieting yourself—there have been dozens of fad diets over the years, from Keto and Atkins to Paleo and "raw food." For many, these diets are nothing more than a brief struggle with food that eventually fails. If you're one of those many, or if you've struggled with weight loss in the past, you may be wondering: "Why can't I stick to a diet?"
Healthy Dieting Vs. Unhealthy Dieting
The most important part of dieting is understanding the difference between healthy and unhealthy dieting. Going into a diet with the sole purpose of losing weight as fast as possible often creates unsustainable eating habits. While they may produce results in the short term, participants often gain the weight back once the diet is over. Some diets, particularly "fad" diets that don't take nutritional needs into account, can even be harmful. For example, the low-carb, high-fat Keto diet can cause low blood pressure and increase risks of heart disease in the long run. The end goal of your diet is to lose weight by developing healthy, sustainable eating habits that you can comfortably maintain even after reaching your target weight.
Factors Discouraging Dieting Success
Several common pitfalls make sticking to a diet difficult:
Unrealistic Goals
Like with any plan, it's important to set attainable goals for yourself. It may feel right to set high goals from the start so that you'll work harder, but in reality, it can have the opposite effect. High goals often feel unobtainable, especially if you fall behind, and can cause you to become discouraged and burn out.
Lack of Planning
Not setting goals and not planning meals can increase the temptation to cut corners and snack more. Many "convenient" foods, such as fast food, are high in carbohydrates, processed sugar, and saturated fats, which can make it more difficult to lose weight.
Lack of Support
If you lack a support system while dieting, it may be difficult to stay motivated. This is due both to a lack of positive support and accountability outside of your own.
Lack of Education
Not being educated on proper nutrition and portion sizes can make it difficult to plan healthy, satisfying meals. Even worse, it can lead to you pursuing dangerous fad diets that can leave you nutrient-deficient.
How to Stay Consistent with Your Diet
Dieting can be tricky, but that's only if you go into it unprepared. Here's our advice on how to stick to a diet:
Get Educated
Educating yourself is the first and most important "how" when it comes to how to stay consistent with a diet. Learn about balanced nutrition, food groups, portion sizes, and the shortcomings of fad diets. This will allow you to plan healthier and smarter.
Set Realistic Goals
Once you've educated yourself, set realistic dieting goals. Take into account your lifestyle and nutritional needs to ensure they're attainable. Setting smaller milestone goals in addition to your primary goal can create a sense of accomplishment as you go, which can help motivate you. For example, if your overall goal is to lose ten pounds, you can set a milestone goal to lose five pounds by the halfway point of your diet. Remember to be flexible—everyone makes mistakes, but that doesn't mean you stop trying.
Find Support
If you're finding it difficult to stick to your diet, try seeking support from friends and family. You can also consult a nutritionist if you're struggling to balance your meals. It can also be helpful to find a "diet buddy" to diet with—after all, who else will understand what you're going through better than someone going through the same thing?
Plan and Prep Meals in Advance
Preparing healthy meals in advance will make it easier to avoid unhealthy food choices in the name of convenience. You can also plan simple, healthy snacks to eat in case you get hungry between meals.
Be Mindful
Have you ever opened a bag of chips to snack on while watching your favorite show and ended up finishing the bag without noticing? This can happen when you're too distracted to notice your body's "full" signals. By avoiding distractions and savoring your food while eating, you'll notice hunger signals quicker and be less likely to overeat.
Live Better with Arnot Health
After the holidays, many people turn to dieting as a way to lose excess weight. If you're struggling with obesity and associated health issues, come to Arnot Health. We offer weight loss surgery for those seeking a medical solution to their weight, as well as educational programs that help teach better exercise and dietary habits. Contact Arnot today and find a provider near you.
