We all know someone who has failed on a diet before (often more than once). In fact, many of us have also messed up diets – or perhaps we didn’t get the full results we were hoping for. Look guys, dieting is tough, it takes discipline and hard work to get rid of that body fat that is covering up our gains. Whether you are a fat dude looking to get in shape or someone coming off a bulk that wants to cut down to show off their progress the same dieting principles apply.
Today we’ve put together a list of the most common reasons diets fail. If you can avoid these traps you will definitely be able to lose that body fat no matter how bad your “genetics” are. When reading these you will probably think back to your own failed diets in the past as some of these are likely to apply.
1 – Transforming Your Diet Too Quickly
When most people go on a diet they go all out – they drastically change from a bad diet to a perfect one overnight. All of a sudden they are preparing all of their meals in advance, avoiding all junk food and exercising like crazy. While we think it’s great people jump in so enthusiastically, the reality is that it’s simply too much of a drastic change too quickly. It’s so different from what they are used to that they have a very hard time adjusting.
So what do we suggest doing instead? Rather than make the leap all at once make the changes more gradually. For example, in the first week cut out sugary drinks. The next week get rid of junk food. The following week start eating healthier meals. Keep going this way, making an adjustment each week until you get to the ideal point of pre-preparing all of your healthy meals. The lifestyle will feel natural to you and by the time you get to the 4th or 5th week the progress you are seeing will motivate you to go even harder!
2 – Ignoring Calories and Macronutrients
At this point you are probably aware that in order to lose weight you need to consume a calorie deficit. However, how can you know if you are consuming a calorie diet unless you keep track of what you are eating? Way too many guys think they can just wing it – that somehow they will lose weight without tracking these sorts of things. The reality is that if you aren’t tracking your macros you won’t know if you are eating too much or too little.
If you eat too much you could end up gaining weight. If you consume too little (or not enough of the right nutrients) you could end up burning muscle instead of fat. Unless your goal is to end up with a skinny-fat physique we recommend that you avoid dieting too severely – so track those calories! Aim for a calorie deficit of 250-500 calories depending on how much you need to lose. Obviously this will take some guesswork. If you are losing weight too fast start adding some calories back. If you are losing too little (or gaining weight) then reduce calories some more or add in some cardio.
3 – Cutting Out All Your Favorite Foods
Just because you are on a diet doesn’t mean you have to say goodbye to your favorite foods forever. Just about every successful bodybuilder out there will tell you just how important it is to reward your hard work with a cheat meal. One of the biggest reasons diets fail is that people try to be too perfect – they don’t allow themselves any of the foods they love. When they slip up a bit and eat something they aren’t supposed to they think their diets are ruined and they start binge eating. Don’t let this happen to you.
If you allow yourself a cheat meal every once in awhile you will be far less likely to mess up your diet. You know that you can look forward to this meal so you don’t have to “take a break” from your diet in order to enjoy those foods. In order to make sure your cheat meal is a success, make sure you plan it out so that it fits your macros. Just because you are having a cheat meal doesn’t mean you should end up in a calorie surplus. Most fast food restaurants will post nutritional information in the restaurant or on the website. Add those nutrients to your daily intake and make sure you are still coming in at a deficit. While this obviously isn’t better than eating clean foods it will help ensure you are still working towards your goals even when on a cheat day.
4 – Not Tracking Progress
How do you know if you are making gains is you don’t track your progress? We look at ourselves every day in the mirror so it’s hard to notice change on a daily basis. However, if you track your weight and measurements you will have a more objective way to track your progress. For example, if your weight stays the same for 2 weeks then you know you didn’t lose any fat that week. However, without tracking your weight it might take months to realize you are spinning your wheels. It might be annoying at first to track everything but eventually you will get used to it and you will look forward to doing it. We also recommend taking progress pictures so you can post them on bodybuilding websites to show off!
5 – Not Taking a Fat Burner
The biggest complaints people make on a diet are the following: (1) My metabolism keeps dropping so I have to keep eating less, (2) I have no energy and (3) I’m hungry. What if we told you there was a supplement you could take that would help alleviate all of those? That’s where the fat burners come in. A high-quality fat burner will be loaded with natural ingredients that are scientifically proven to fire up your metabolism, increase your energy levels and reduce your appetite.
As you can see, taking a fat burner can often be the difference between a bad diet and a successful (or even great) one. Obviously you are going to want to make sure you are taking a high quality product. If you don’t know much about fat burners don’t worry – we’ve got you covered. Click here to check out our dedicated fat burner page. It outlines all the ingredients you should be looking for as well as our current top product picks.
6 – Returning To Your Old Ways
What do most people do when their diets are over? They go right back to their old eating habits. While you don’t need to continue eating a calorie deficit once your diet is over, you still need to make sure you are eating clean and lifting. If you go back to your old eating habits you will end up with your old body – it’s as simple as that. Have a plan for when your diet ends. Are you going to maintain your physique? Or go on a bulk to put on some mass? Knowing the next step will help make sure you take that momentum from your diet and continue to build on it.