Many dieters struggle to maintain their weight loss and prevent backsliding into previous, unhealthy behaviors. Preventing backsliding can be challenging and requires a slightly different process for every individual. If you do find yourself slipping from your diet, remind yourself that dieting is not a temporary change in eating, but instead a lifelong lifestyle change. Preventing backsliding requires a knowledge of yourself and an ability to ask for help when necessary.
Step 1
Make gradual changes in your diet. According to "Contemporary Nutrition," when you slowly change your diet, you have a greater chance of achieving lifelong change than if you drastically alter your diet all at once, which commonly results in backsliding.
Step 2
Consult a dietitian if you find yourself struggling with choosing healthy options. "Basic Nutrition and Diet Therapy" mentions that many dieters choose ultra low-calorie meals and do not know how to integrate healthy foods into their daily lives on a long-term basis. A dietitian can assist you to make these necessary changes.
Step 3
Consider why you became overweight in the first place. If you were overeating due to emotional reasons, visit a therapist to work through the root causes of your weight gain. If this is something you struggle with, you are not alone. More than half of all dieters have overeaten for emotional reasons, says "Handbook of Obesity Treatment." Dealing with the underlying cause of your original weight gain can prevent regaining the pounds.
Step 4
Adopt a healthy overall lifestyle. Work on reducing your stress, improving your sleep, eating healthy foods and incorporating exercise into your life. "Contemporary Nutrition" mentions that when your entire self is healthy, you have the greatest chance of maintaining your success and preventing backsliding on your diet.
References
- "Basic Nutrition and Diet Therapy"; Staci Nix; 2005
- "Handbook of Obesity Treatment"; Thomas A. Wadden, PhD, and Albert J. Stunkard, MD; 2004
- "Contemporary Nutrition"; Gordon M. Wardlaw and Anne M. Smith; 2007
