Most people know that dieting isn't easy. According to the Colorado State University Extension, more than 50 million Americans attempt a weight-loss diet each year, but only 5 percent succeed at taking off and keeping off excess pounds. It's clear that many factors can derail a diet, and the better you understand what those obstacles are, the better prepared you can be to conquer them.
Motivation
You might think you're eager and ready to begin a diet, but dieting takes a lot of motivation. MayoClinic.com notes that, if you haven't fully accepted the reality that successful weight loss requires long-term lifestyle change, it might be tough to stick to your diet. Consider your source of motivation -- whether it be better health, improved appearance, an upcoming special occasion or higher self-esteem -- and make sure it's compelling enough to keep you on track when the going gets tough.
Preparation
Many people jump impulsively into a diet when the time seems right but without any preparation. This can be a recipe for diet failure. If you don't have healthy groceries on hand, for example, you're more likely to reach for whatever high-fat snack is in your pantry rather than sticking to your planned diet. Likewise, if you haven't planned how to eat a low-calorie lunch at the office when everyone else is ordering high-fat takeout, you might cave when lunchtime comes around. Before you begin, see your doctor for medical approval, shop for healthy foods, obtain some diet-friendly recipes or plan a few meals in advance, and gather whatever necessary gear you'll need for exercise, such as new running shoes or a pedometer.
Expectations
Unrealistic expectations for the rate of weight loss are a major diet pitfall, causing many dieters to give up completely when they don't lose weight as fast as they'd hoped. Miami University's Dining Service states that rapid, extreme weight loss is unhealthy and dangerous. It also generally leads to rapid weight regain. Aim for a realistic 1 to 2 lb. weekly weight-loss goal for best results.
Moderation
Super-restrictive diets, such as plans that prescribe less than 1,200 calories per day or fad diets that involve eating just one type of food, almost always lead to diet failure. After all, not many people can maintain that kind of extreme dieting for long, and eliminating entire food groups from your life makes many meal situations difficult or impossible. Plan a moderately reduced-calorie diet that includes a wide variety of healthy foods from all major food groups.
Social Support
Everyone needs social support, and when you're tempted to give up on your diet, having a friend or family member around to cheer you on can make the difference between making a healthy choice or slipping up. MayoClinic.com advises that if you don't have a social circle to support you, you might want to consider joining a weight-loss class or support group.
Emotional Issues
Overeating is a complicated issue, one affected not just by physical factors but emotional ones as well. Many dieters are familiar with the experience of turning to food for comfort, to cheer up or ease boredom. If you haven't dealt with emotional issues in your life that contribute to your weight problem, you're likely to fall off the diet wagon when those issues arise. Instead, consider consulting a friend, counselor, pastor or other faith-community leader or your physician for emotional guidance prior to beginning your plan.
Physical Activity
If you ignore the role of exercise and focus only on slashing calories, you'll likely have difficulty losing weight and keeping it off. That's because exercise burns major calories, allowing you to eat more while still losing weight and helping raise your metabolism for more efficient weight loss. Incorporate both regular cardiovascular exercise -- such as running, brisk walking, swimming, cycling or dancing -- and strength-training workouts into your schedule to burn calories and fat, tone your muscles and boost your metabolism.
Goals
In a thinness-obsessed society, it's common to aim for a weight and shape that might not be achievable. If your goal is to look like a supermodel, you might be disappointed if your results don't meet your expectations and decide to give up. Rather than falling into this diet-sabotaging trap, set a body weight goal that fits your circumstances. Speak to your physician, who can evaluate your health, weight history, height, age, genetics and body frame and help you determine a weight goal that's appropriate.
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