How to Stay on a Diet
Expert diet tips to keep you from being a diet dropout.
Reasons for Diet Failure continued...
Failing to lose weight quickly enough is the Achilles heel of most dieters,
says Champagne. Weight loss may take longer than anticipated, or your diet may
need adjustments along the way.
"Most dieters want to lose large amounts of weight and aren't happy
unless they lose 30%-40%" of their body weight, says Wyatt.
When you set the bar unrealistically high, she says, it can feel like you
failed when you don't meet your goals. And when you think of yourself as a
failure, this can trigger a return to old eating habits.
Diet Success Tip: You might not fit into those skinny jeans, but keep
in mind that losing even a little weight goes a long way toward improving your
health. Research has shown that losing 10% of your body weight (for example,
going from 200 to 180 pounds) can have big payoffs for your health.
"Medically, 10% weight loss can lower blood
pressure, cholesterol [and] triglyceride levels, improve glucose
sensitivity and sleep apnea," says
In addition, it can help you feel better about yourself.
Dieting Without Exercise
Some people just don't like to exercise, or have physical limitations that
prevent them from doing it. But if you don't want to be a diet drop-out, you
need to find some form of physical activity you can do most days of the
"If there is one behavior that predicts weight loss success, it is being
physically active on a regular basis," says Foster.
Further, physical activity brings many health and psychological benefits
aside from weight loss.
Diet Success Tip: Exercise does not have to happen in a gym - try
gardening, dancing, walking, bike riding, or playing tennis, whatever you
enjoy. Start slowly and gradually increase your intensity. Check with your
doctor if you have physical limitations. Working out in the pool, for example,
cushions joints and adds the extra benefit of water resistance. One of the
simplest and easiest ways to exercise is to trap on a pedometer and count your
steps throughout the day, aiming for 10,000 each day.