Despite spending billions of dollars per year on a plethora of diet programs, foods and information, approximately 65 percent of Americans are overweight, according to James Hill, director of the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver. Even those who lose weight successfully gain it back 80 percent to 95 percent of the time, Hill says. Avoid making the biggest diet mistakes the next time you try to lose weight.
Lack of Planning
Lack of planning is one of the biggest diet mistakes. Before you start on your diet, remove fattening foods and snacks from your kitchen, and stock up on the foods you plan to eat. Plan your meals and snacks in advance. Be realistic. If you hate to cook, choose meals that are easy to make, and prepare them ahead of time so food is ready when you're hungry, according to Judith Wurtman, founder of a Harvard University hospital weight-loss facility. Plan for situations such as trips or parties that might conflict with your diet. Realize that there will be occasions when you can't stick to your diet, so you won't feel guilty and become angry with yourself.
Skipping Breakfast
Skipping breakfast might seem like a way to cut calories and lose weight, but that's not true. People who eat breakfast regularly weigh less than those who don't, according to the American Council on Exercise. Skipping breakfast results in increased hunger and eating more during other meals. Breakfasts that control hunger best contain protein, ACE says, and recommends eggs or dairy products. Also include whole grain breads and cereals that are high in fiber to help keep hunger at bay.
Lack of a Long-Term Approach
When most people start on a diet, they want to lose the weight as quickly as possible even if it took years to gain the extra weight, Hill says. When calories are severely restricted, the body compensates with increased hunger and decreased metabolism, which sabotage weight-loss efforts. Hill recommends small changes that will result in gradual weight loss, such as cutting 100 calories per day by walking for 15 minutes, or eating less.
Mindless Eating
Mindless eating--eating while working, watching TV, reading or surfing the internet--results in overeating. In contrast, mindful eating, or paying close attention while eating, helps dieters achieve weight loss, according to Helpguide.org. Put aside distractions and eat slowly, chewing your food thoroughly. Notice the flavors, smells and textures of your food. If your mind wanders, gently bring your attention back to your meal. Use chopsticks or hold utensils in your nondominant hand to help yourself pay attention.
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