Introduction

There are many different diets out there, each promising to be the one that will finally give you the body you’ve always wanted. However, if you’re trying to lose weight and keep it off, it's important to know that no single diet will work for every person in every situation. This article covers some of the common mistakes people make with their diets, as well as some guidelines on how to choose your diet and stick with it long-term, so you can keep the weight off and maintain your healthy lifestyle.

Not getting enough sleep

Nothing slows down your metabolism like sleep deprivation. Sleep is a particularly important factor in maintaining healthy levels of leptin, a hormone that lets you know when you’re full and satiated. When we don’t get enough sleep, our bodies release more ghrelin (the hormone responsible for making us feel hungry) and less leptin, which can make it harder to recognize hunger cues. Not getting enough shut-eye also sets us up for bad eating habits: A study from UC Berkeley found that people who slept fewer than five hours ate an average of 385 calories more at lunch than those who slept at least eight hours. Though researchers didn’t observe whether those extra calories were from snacking or meals out, it’s likely both played a role.

Skipping breakfast

It’s a common recommendation that you should eat breakfast. You might even say it’s a rule for weight loss success. But there are many people who believe skipping breakfast can be beneficial and can help you lose weight. The National Weight Control Registry has followed more than 3,000 participants since its inception in 1994, and found that it’s not necessary to eat breakfast every day to maintain healthy habits (or lose weight). However, skipping breakfast did decrease total energy intake by about 380 calories per day, which may explain why some dieters report losing five pounds over three months on average when starting their day without breakfast.

Following fad diets

If you’re trying to watch your weight, it’s a good idea to cut back on sugary foods and sweets—or eliminate them entirely. Every time you eat a sugary food or drink, your blood sugar levels spike, prompting an insulin release from your pancreas in an effort to clear out those excess carbs. The problem is that when you have too many carbs floating around in your blood, your body stores any leftover calories as fat. And that leftover fat gets converted into triglycerides, which end up blocking arteries and contributing to heart disease and other health problems like diabetes. So instead of grabbing that candy bar on your way out of work each day, treat yourself to a piece of fruit instead.

Overeating junk food

Some diets can make you feel like you’re allowed to eat just about anything, as long as it fits within a set of prescribed parameters. But those healthful-sounding, legal foods often aren’t good for you in large quantities, nor will they be satisfying or filling. It can be easy to overeat junk food—eating too much of any food isn’t ideal. To keep your diet healthy and balanced, remember: calorie restriction is not deprivation. If you give yourself permission to have what you want in moderation, it's easier to choose foods that are low in calories but still satisfy your appetite.

Not getting enough exercise

Exercising is essential to losing weight and staying healthy. For best results, it’s important to find a workout routine that keeps you interested, engaged, and allows you to have fun. Whether it’s power walking around your neighborhood, going for a hike in nature, or playing a sport like tennis with your friends—any exercise is better than none at all. Make sure to schedule workouts into your calendar and make them a priority so they don’t get pushed aside as other things in life come up. Good health will benefit you immensely both physically and mentally—plus healthy eating can help combat cravings!

Taking supplements, but still eating junk food

Yes, you need to eat healthy and exercise. No, those supplements aren’t going to make up for your poor diet and a lack of exercise. Eat well by having a healthy breakfast each morning, staying away from sweets and processed foods as much as possible and making sure to get adequate amounts of protein throughout your day. If you’re not willing to change your eating habits, don’t bother buying supplements—you won’t be able to see results no matter what you take. (And don't waste money on pills that claim to burn fat; they don't work.)

Not sticking to your diet plan

It’s easy to have one bad day, a few too many drinks at happy hour, or an extra helping of chocolate cake. In fact, most dieters will probably fall off their plan from time to time and that’s okay—in fact, it’s normal. But what's not okay is making one slip-up a habit. Use your mistakes as learning opportunities and resolve to do better next time. Remind yourself of how good you feel when you stay on track (and how lousy you feel when you don't) and visualize how great you'll look if you lose weight for good. And if temptation does strike again?