For Diet Success: Plan Ahead Before Jumping In!
I strongly believe the main reason for the high failure rate on diets is the failure to plan ahead. People often do not look before they leap. They let themselves get carried by the intense desire to lose lots of weight fast, jump on the bandwagon for the latest diet craze, and find out within a short period of time that it’s just not realistic to eat this way. Taking a day or so to research a diet and to ask some important questions can save you time, money, misery, and weeks of trying to stay on a diet only to fail again. It’s tiring and emotionally draining to set yourself up over and over, only to feel like a failure and like something is wrong with you! Get this…it’s not you that is failing, it is your plan. So get a pencil, find the answers to these questions, and find a new plan that will get you the results you want once and for all!
1) Is the diet sensible? Does the diet you are looking at make unbelievable claims, such as “lose 7 pounds in one week” or “lose weight effortlessly and with no exercise? Is it sponsored by a company or product that asks you to buy from them? Does it suggest there are special chemical reactions going on like “fat burning foods” or “carb-blocking supplements”? If so be suspicious! Look for a diet that is recommended by an organization that has your best interest in mind (the American Heart Association, for instance); one that suggests exercise along with the diet for best results, and one that has a reasonable weight loss rate like one to two pounds each week.
2) Is the diet flexible? One sign of a good diet plan is the ability to make substitutions at times. What if blueberries are out of season … is there an acceptable substitute? What if you are going out for dinner–are there options available in a restaurant that are on the plan? What if you eat something not on the plan one day or take a “day off”? Life happens, and diet plans should take these common circumstances into account. If the diet plan you are considering gives no breathing room, it’s not realistic and it’s highly likely you’ll fall off the wagon within a short time.
3) Can you stay on the diet long-term? Unless you just have two or three pounds to lose, the best diet plan is going to be one you can stay on for several weeks to several months. And ideally it should be a way of eating you can develop as a habit for a long time. Healthy diet changes include eating more fruits and vegetables and dietary fiber, or finding ways to reduce portions, or learning to make the better decision each time you choose a meal or snack. Learning to make better and healthier choices can lead to a lifetime of a weight you are comfortable with and never having to go on a diet again! Looking for a quick fix? I’ll save you the trouble–there isn’t one. Going on a crash diet to lose 10 or 15 pounds fast leaves you–even if successful–setting yourself up for gaining the weight back as soon as you’re back to your usual eating habits.
4) Are your goals reasonable? Finally, examine your own goals for weight loss. Realistically they should include losing one to two pounds per week, losing 10 percent of your body weight initially, and increasing the nutritional value of your diet as you lose weight. Adding physical activity is another plus! If you are trying to lose 50 pounds in two months or hoping to get the weight off by following a strict 800 calorie diet, these are examples of diets where people are bound to fail because it’s just physically unrealistic.
Take an hour to plan your diet ahead of time and imagine what your life will be like ON the diet to save yourself a lot of trouble. Be sure the eating plan won’t be impossible to follow if you go on a trip or have to eat on the run one day. Choose one that improves your current eating habits instead of depriving you of nutrients. Set yourself up for success to lose weight and be satisfied with the choices you make in the long run!
photo credit: geishaboy500
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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