A fat loss diet can be very challenging on both the body and mind. More often than not, people who are just beginning their diet regimen are motivated and ready to take on the challenge but somewhere along the way, they run into plateaus and progress gets derailed.

 

Here are 7 reasons why traditional diets almost always fail and what you can do to avoid making these costly mistakes!

 

1) Failing to Plan your Diet Properly

The Problem

The number one reason why traditional diets fail is due to poor planning. Most people jump straight into a diet without a basic understanding of their nutritional needs.

 

The Solution

Take some time to read and learn about your individual nutritional requirements. If you’re in doubt, seek professional advice from a qualified professional as no two people have the same nutrition requirements.

 

2) Not Tracking your Calories

The Problem

If you don’t know the energy content of your food, then it’s nearly impossible to track your daily caloric intake. Regularly overeating or undereating will slow down or stop progress altogether. A few hundred calories over your calorie allowance means your fat loss will stall and may even go the other way.

 

The Solution

In order to lose fat effectively, you must know your maintenance calories. Maintenance calories are the calories you should eat to maintain your current weight. Fat loss requires you to eat under maintenance for a certain period of time. Tracking your daily calorie consumption with the use of nutrition labels, food scales and certain calorie counting apps will help significantly.

 

3) Not Preparing Food in Advance

The Problem

If you live a busy lifestyle, finding the time to eat can be a challenge. If you fail to prepare food ahead of time, chances are that your depleted energy state will send you running to the nearest fast food establishment the first chance you get.  

 

The Solution

Preparation is key. Prepare your meals a day or two in advance and you won’t have to worry about going hungry and eating food that could derail progress.

 

4) Eating Too Little

The Problem

Everyone wants to see accelerated results when it comes to fat loss. Under eating seems like a viable option to achieve goals faster but after an extended period of time of doing this, energy levels will hit rock bottom leaving you extremely vulnerable to breaking your diet.

 

The Solution

Don’t rush things and be patient. Make sure to always be within a reasonable calorie deficit. The maximum deficit should be 500 calories under your individual maintenance calories. Pre-designed meal plans are great for this purpose, but use them as they were designed - as a guide for what portion control is.

 

5) Poor Blood Sugar Management 

The Problem

Delaying meal times or under eating can play havoc with your blood sugar levels. When your blood sugar drops, leptin hormone levels drop. This signals the brain to produce the hunger hormone, ghrelin, and cravings/hunger will drive you crazy.

 

The Solution

Try not to miss meals or eat outside of your daily caloric window. This will give you a sustained release of energy throughout the day, avoiding a crash in blood sugar and cravings.

 

6) Metabolic “Slow Down”

The Problem

Staying in a calorie deficit for a prolonged period of time can run your metabolism into the ground which may drastically slow down results.

 

The Solution

Plan a regular treat meal once in a while to stimulate your metabolic function and to restore hormonal balance. Don’t go overboard, just have something you enjoy and is relatively healthy.

 

7) Lack of Discipline

The Problem

When people are in uncomfortable states, it’s very easy to find reasons to quit and go back to your comfort zone. Discipline is one of the biggest factors why diets tend to fail.

 

The Solution

When it comes to dieting or achieving a goal, staying motivated and staying disciplined is crucial if you want to succeed. One of the best ways to stay accountable is to take progress pictures, post your progress online, or keep a journal of your fat loss journey.