5 Dieting Tactics That Sabotage Weight Loss

You know that changing what you eat can help you lose weight. You also know that changing how much you eat can help you lose weight.

But do you know the BEST way to change what and how much you eat?

The answer is not what most diets will tell you.

In this post, I’m sharing 5 dieting tactics that sabotage weight loss. After reading this, you’ll actually be relieved to know that weight loss is more achievable by NOT doing these dieting tactics.

#1 Dieting Tactic That Sabotages Weight Loss

In my opinion and experience as an Eating Habit and Weight Loss Coach, the worst of the 5 dieting tactics that sabotage weight loss is restricting your calories so much that you feel overly hungry all day.

Over-hunger feels terrible to most people. When something feels terrible, your brain will want to get that feeling to go away, and quickly. It feels like an urgency to get the discomfort of feeling overly hungry to go away.

And there’s an easy way to do that….with food. Especially quick, easy, convenient and high-calorie food. (Think fast food, candy, chips, etc.)

So, you’re really sabotaging your weight loss efforts by setting yourself up to grab the quickest, most satisfying thing possible in-the-moment.

Whereas, if hunger feels non-urgent or not too terrible, then you’re much more likely to pause and make a food decision based on your future goals.

When you just want something to eat and NOW, you’re going more for instant gratification and it’s very easy to think, “screw it” to those weight loss and health-related goals.

• LISTEN OR READ: Food Craving vs. True Hunger (Podcast Episode)
• GET WEEKLY TIPS: Eating Habit and Weight Loss Tips

#2 Dieting Tactic That Sabotages Weight Loss

The next of the 5 dieting tactics that sabotage weight loss is too big of changes with WHAT you eat.

For example, going from foods such as hamburgers, fries, pizza, chips, cookies to salad with grilled chicken, salmon with green beans and rice, fruit, yogurt, etc.

This is too drastic of a change for your brain and tastebuds. Too drastic of a change means more likely that you won’t be able to keep it up. And if you can’t keep it up, you won’t have much weight loss success for the long-term.

The other thing about going from one extreme to the other is that it’s not even necessary.

To lose weight and keep it off, you don’t even have to go to 100% healthy 100% of the time. Place the value on progress over perfection. Who wants to ONLY eat healthy foods all the time anyway? Not many people and certainly not myself.

So, I don’t suggest to people that they strive for perfect or 100% healthy. Just better. (What is “perfect” and what is “100% healthy” anyway??)

Eating better by making gradual changes over time, will add up. You’ll see weight loss results AND you’ll get to keep those results.

• LISTEN OR READ: 9 Worst Weight Loss Tactics (Podcast Episode)

#3 Dieting Tactic That Sabotages Weight Loss

Speaking of perfection, that’s the next dieting tactic that sabotages weight loss. Expecting to stick to a specific meal plan perfectly. Many diets rely on people following a meal plan to a “T.”

For most people, and especially for perfectionists, this isn’t great. That’s because when humans are imperfect by nature and there’s an expectation of perfection (especially with something new and different), it can really put a damper on things when you’re not perfect.

This expectation of perfection sabotages people when they “fall of the wagon” either by the end of the work week or after the weekend (most commonly). It’s then very easy to throw in the towel, mistakenly believing that you should have been perfect.

This strive to stick with a meal plan perfectly ends up resulting in giving up either partially or completely. When that happens, weight loss doesn’t happen or happens way more slowly than it could be.

• READ: 7 Biggest Mistakes When Changing Your Eating Habits (Blog Post)
• LISTEN OR READ: 5 Best Ways to Avoid Failure with Eating Habits & Weight Loss (Podcast)

#4 Dieting Tactic That Sabotages Weight Loss

Eliminating too many specific foods is a dieting tactic that I believe sabotages weight loss, because it can feel too restrictive.

It’s almost like a child being told they can’t do or have something way too many times…it’ll make the child want it more. Or, it will really dishearten the child and decrease the child’s energy.

I believe the same is true for too much restriction with foods. If you’re told you can only eat 3 out of the 10 foods you like, that can really put a damper on weight loss. It can also make you crave those foods you desire even more.

Now, there are some exceptions. Some people do better by completely eliminating many different foods and that’s personal choice. Most people don’t, nor do they want to.

With coaching, I’m all about creating eating habits for life that offer a nice balance. Eating habits you feel really good about.

• FREE CONSULT: Get a personalized action plan to solve your eating habit challenges and reach your goals.
• LISTEN OR READ: 9 Misconceptions About Healthy Eating Habits (Podcast Episode)

#5 Dieting Tactic That Sabotages Weight Loss

Doing a diet that promises quick results in a short period of time is a dieting tactic that sabotages weight loss because it’s not life-long.

You want to focus on changing your eating habits for life. (That’s why I titled my podcast, Eating Habits for Life. Follow the show on your favorite podcast app by clicking here.)

When you focus on the long-game, your results are long-lasting. Think marathon, not sprint.

I know it’s fun to see the number on the scale decrease VERY quickly, but this is almost never sustainable and it usually means the changes you made to your diet were too drastic.

Instead, opt for changing your eating habits gradually. In a way that’s easier and addresses the underlying reasons of WHY you have certain eating habits. That way, your efforts pay off for the rest of your life and you don’t have to keep going through the dieting cycle.

• LISTEN OR READ: Eating Behavior Triggers (Podcast Episode)
• LISTEN OR READ: Getting Out of the Dieting Cycle (Podcast Episode)

Final Notes (& More Tips)

Staying in that dieting cycle is not your fault. It’s not a sign of weakness. It’s just a sign of how much you WANT to lose weight. How much you WANT to no longer struggle. And that’s an amazing thing, because it means you care so much about your future.

If you feel like you’ve been fighting a losing battle with weight loss, I can help. I’ll help you with your eating habits, plus other weight loss habits.

That way, you can lose weight the easier, longer-lasting way. AND reap all the additional benefits from healthier habits. To talk about how I can help, plus get a personalized action plan, sign up for a free consult here.