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Top 10 Diet Mistakes And Their Solutions

Diet mistake #10

woman looking in refrigerator

Jennifer gained weight after she got married, and was determined to do something about it.

"At least for me, I can't lose weight just by cutting back on food intake. Or, I would have to eat so few calories that I would feel so hungry all of the time. Making exercise a part of the diet is a must for me."

The mistake:

Thinking you can just cut back the calories to lose weight.

The solution:

Don't make this weight loss mistake. Get some fun activities that get you moving again. It doesn't have to be a lot at first. But as the pounds come off you'll want to push yourself a little more.

Diet mistake #9

Alexis hoped to lose some weight with the cabbage soup diet.

"I was extremely disappointed with this diet. It was eye-catching and appealing because I saw the words 'Eat all you want!'.

Don't be fooled. After a couple of days, you would rather not eat than try to stomach this soup."

The mistake:

Falling for the hype.

The solution:

Don't just jump at a diet that promises it will work for you. This is one of the most common diet mistakes. You have a right to expect some proof.

Ask around a bit. And don't just rely on the web site or book where you first heard of the program. Of course they'll tell you it's wonderful. But what do other people say?

"Never eat more than you can lift."

Miss Piggy

Diet mistake #8

Bree wanted to lose weight for her sister's wedding. At the time the Atkins Diet was the craze.

"What was the problem with this diet? The short answer is: YOU NEED CARBS TO FUNCTION PROPERLY!!!

After about two weeks on this diet I had lost ten pounds but I felt light headed and weak all the time. I had a hard time concentrating and doing even the most minimal amount of physical activity."

The mistake

Not enough carbohydrates.

The solution

There are carbohydrates and then there are carbohydrates. Make sure you get enough fibrous carbohydrates (string beans and celery) as well as enough starchy carbohydrates (yams and potatoes.)

Just make sure that you don't overdo the super-sweet snacks. An occasional Coke or a reasonable-sized piece of cake at a party is fine. But everyday? Do that and you'll never be able to lose weight.

Diet mistake #7

Kimberly Garrison is a well-known fitness trainer and television personality. Here's some advice she gives:

"Quality weight loss and or quality weight gain requires patience and time.

People always want to get something for nothing. But, that’s mathematically impossible. There’s always a price.

Quality and sustainability should be the goal -- slow and steady wins the race. If you lose quickly, you usually gain it all back even quicker."

The mistake

Not having enough patience.

The solution

Of all the diet mistakes, this is probably the downfall of most people. To solve it, set targets for yourself. What does that mean? It means that you figure out how much you want to lose and when you want to lose it.

And then you put it in writing. How? Use a graph. Put your current weight today's date. Put your goal weight and goal date on the graph. Draw a line between the two.

From now on, any time you weigh yourself you'll be able to see at a glance if you are above or below your goal weight for that date.

"I bought a talking refrigerator that said 'Oink' every time I opened the door. It made me hungry for pork chops."

Marie Mott

Diet mistake #6

Billy Beck III offers this guidance:

"Take a different approach. Focus on getting your mind right. Dream of being the person you want to become. Visualize it all the time.

Obsess over it in a healthy way. Be the most positive person you know and start to develop the self-belief that you can really do this.

Above all, go in knowing that in order to achieve what you've never had you must do what you have never done. Don't try to be perfect. Strive for consistent progress."

The mistake

Lack of focus.

The solution

Have a well-defined goal. Make a clear-cut plan. And then work toward that plan with determination and self-confidence.

Diet mistake #5

Nancy is discouraged because she is having trouble losing weight. She is not getting "older"; she is only 22, and yet she can't lose weight as easily as she could when she was a teenager.

"I am 22 years old. I was very active in High School and College. I got married and started putting on weight. I do not know what I do differently.

I exercise regularly... I do not eat a lot..."

The mistake

Not allowing for changes in your body and activity levels that occur over time.

The solution

This is one of the diet mistakes that tends to creep up on you. Get ahead of the changes. Don't wait until you have a gained a lot of weight and gotten hopelessly overweight and out of shape.

You will need to recognize a couple of things. One, each year after you reach your full growth, you will need fewer calories for energy each year. So you need to adjust your diet to account for this.

Two, your muscles will tend to atrophy, particularly if you do work where you sit a lot. Who would that include? Almost everyone.

If you're a circus acrobat, you're in luck. But if you do anything except heavy physical work all day, you need a regular program that you follow to keep your muscles in top condition.

"There are only 2 choices; make progress or make excuses."

Ellen Mikesell

Mistake # 4

Trev found that overeating and drinking beer were causing him problems with his weight.

"I weighed about 100kg due to over eating & drinking & generally not restricting when and what I ate. It is the heaviest I have ever been.

I'm 180cm tall but still, the weight was really starting to look embarrassing.

Something had to happen... I made a dramatic choice to cut out beer, eat smaller and healthier foods like salads and fish & get in that swimming pool & do an hour of laps each day."

The mistake

Lack of priorities.

The solution

If beer and cheese dip are your priority, then you'll have a beer-and-cheese-dip body. That's one of the most common diet mistakes. But if you make your health and fitness a priority you can make progress.

Give it some thought before you go out. Maybe you can have as much fun with one light beer as you could with half a dozen.

And maybe you can make it to the gym instead of looking at reruns of Gilligan's Island. It's all a matter of priorities.

Mistake #3

Peggy was able to lose her extra weight, and she credits her success in part to the support that she received.

"In about eight months, I went from 230 pounds to 160 pounds.

I went to the meetings faithfully and kept a food journal. I believe these are key to good weight loss. One needs to have support and to be reminded about what one eats."

The mistake

No support system.

The solution

You can get some support somewhere. It could be a friend or family member that you start your new program with. Or look around and make a new friend that you can walk or bike with.

You will do better if you have someone there to encourage you when it gets tough and to applaud your successes. And it's easier to keep on track today if you know that "weigh-in is next Tuesday."

"Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Louis Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson and Albert Einstein."

H. Jackson Brown, Jr.

Mistake #2

Laura was in a hurry to lose weight. Because of this, she always went for the "miracle" diet.

"Since I was a child I've always been a little plump and as far as I can remember I've always wanted to lose weight.

I tried a lot of fast and miraculous diets that I gave up after a week.

I gained 15 kg in two years."

The mistake

Lack of balance.

The solution

Your body cannot tolerate the shock of an extreme diet or a prolonged low-calorie diet. It rebels. You feel sick and get cravings. Your metabolism gets ruined.

If you are overweight you are already out of balance. Fad diets just make it worse. This is one of the most troublesome diet mistakes.

The solution is to adopt a program that will strengthen and nourish your body. This means losing weight while getting enough calories, and it means high quality, nutrient rich foods.

Diet mistake #1

To say that Cam had a bad experience with a diet would be an understatement.

"The second day was much harder. I was starving and towards the evening I started to feel a bit lightheaded. I knew my body was lacking nutrients but I decided to force myself to continue.

Day three was torture..."

The mistake

Starving yourself.

The solution

Get enough to eat. There are two extremes. One is feeling "full" all the time. Feeling full -- if by full you mean stuffed full of food -- is an unnatural and unhealthy condition. You shouldn't have to fill your stomach to the breaking point every time you eat.

The other extreme is starving. If you feel starved you are not going to be able to stick with the diet. So obviously, that will get you nowhere.

There is a place in the middle. It includes enough high-quality food with plenty of vitamins and minerals to do all those things a healthy body needs to do.

At times you should feel a little hungry. It is at those times that your body is breaking down the fat. So that's a good sign.

But don't starve yourself. That is the road to nowhere.

"There is no failure in running, or in life, as long as you keep moving. It is not about speed or gold medals. It is about refusing to be stopped."

Amby Burfoot -- winner of the 1968 Boston Marathon

Where to start:

There is a lot of information on this site. The links below will get you off to a good start.

Most popular pages:

These are some of our most popular pages. They are also some of the most helpful if you are finally ready to lose weight.

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  • Clearwater, FL 33761
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