3 Diet Pitfalls That Pull You Back to Old Habits

3 dieting pitfalls

3 Diet Pitfalls That Pull You Back to Old Habits

Whether you are trying to lose that last 10 pounds or you have more than 100 pounds to lose, your goal will require time and consistent effort. If you’re not prepared, old habits can sneak back into your routine and sabotage your results. In this post, I’ll discuss three diet pitfalls to avoid in order to keep moving forward toward your goal.

3 Diet Pitfalls [Video]

In this video, you’ll learn…

  • How to combat frustration with your weight loss journey.
  • How to properly track the carb intake in your diet.
  • Resetting negative mindsets and destructive thought patterns.
  • Why people give up on their diets.
  • How to make your weight loss journey a sustainable lifestyle.

Pitfall #1: Frustration Over Slow Weight Loss

The first pitfall is feeling frustration over slower than expected weight loss.

We are conditioned to think that losing two pounds a week is how quickly weight is supposed to come off once we dedicate ourselves to a plan. That might be an accurate estimate for a youthful person or someone with a substantial amount of weight to lose.

However, weight loss is impacted by many factors including, age, medication, hormonal imbalances, and how close you are to your goal weight.

Expectations can be tricky things. They can act as motivators when things are going as planned. However, if expectations are not met, they can build frustration and open you up to self-sabotaging behaviors.

If you have a history of slow weight loss, you will happier with your journey if you stop focusing on a number. Instead, watch for consistent weight loss over time. If that is happening, you are on track to reach your goal. 

Weight loss strategy

Pitfall #2: Carb Creep

Another common pitfall that I see is what I call carb creep.

Low-carb diets are effective for weight loss because they keep the fat-storing hormone, insulin, low.

When we first start a low-carb diet, we tend to be conscious of everything we put in our mouths. But, humans are creatures of habit and it is easy to drop into mindless eating habits that allow a few extra carbs to creep into our daily carb total.

While it is not the most fun thing to do, it is a good idea to track your food intake using a free online tracking tool like Cronometer or MyFitnessPal

nutritional tracking for better weight loss

Pitfall #3: Letting Your Goal Get Invaded by A.N.T.s

Carbs aren’t the only thing that can creep in and derail your diet. You also have to look out for A.N.T.s or automatic negative thoughts. This is a concept that I first learned from Dr. Daniel Amen in his book Change Your Brain, Change Your Life.

If you’ve ever heard that little voice inside your head that tells you that “your diet is taking too long” or “it’s not fair that you have to diet when your spouse is naturally skinny.” Those are ANTS.

Diet pitfall your thoughts

In my Freedom Health Coaching Program, we have an entire series on how to exterminate ANTs before they derail your progress.

The first and biggest step is to listen to the subtle thoughts that flow through your head. Once you are aware of your internal dialogue, you can work on replacing those negative and destructive thoughts with more beneficial ones.

The 3 E’s: Easy-to-Follow, Enjoyable & Effective

Many people give up on weight loss before reaching their goal.

Many years ago, I read a report from a symposium on diet compliance. The purpose of the symposium was to determine why people do not follow basic healthy lifestyle practices on a consistent basis. They concluded that there are three things that must be present for a person to start a goal and stick with it.

First, the person’s plan had to be simple to follow so that it did not take over their life. Next, their plan had to be enjoyable because we simply do not keep doing things that we hate to do. Lastly, in order to stick with your goal, your plan has to produce consistent results.

elements of successful weight loss

Life will always get in the way and life is filled with temptations, but if you create a way of eating that is easy-to-follow, enjoyable, and effective, there is no reason to go back to your old habits and you will reach your goal.

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.

6 thoughts on “3 Diet Pitfalls That Pull You Back to Old Habits

  1. Thank you, Dr. Becky! I had gained 20 lbs about 5 years ago, since turning 50. I did everything to get rid of that disgusting gut! I always tried to eat right and cut out a lot of the carbs as well. My husband and I ran across your video one day on Youtube. I thought, “Okay, another gimmick and another let down.” But I saw that you were fit in the video and were close to my age, so I gave you a shot. What a game changer! I showed my husband, who was about 80 lbs overweight at the time. We decided to go all in and do what you suggested. I tweaked a bit and he changed his eating habits altogether. He has lost 50 lbs since March and I have gotten rid of my extra 20!!!! You cannot imagine how happy we are with the weight off!! He is still working on another 30 lbs, but feels fantastic!! Running across that video was divinely inspired and has helped us to get over that fat hump and back to feeling better again. Many thanks to all of the research and work you have put into this program. We have been telling everyone we know that the mid-life innertube can be removed!!! :) Thanks again!

  2. Thank you Dr. Becky once again for your helpful video… I watch all of your videos and keep your 0,1,2,3 Recipes on my kitchen counter always… I’ve almost got a year into your program now and am seeing amazing results.. I’ve lost 10 lbs… I really didn’t have a lot I needed to lose but being able to see my waistline again has been a thrill for me.. I still have my tummy but it’s not nearly as big and I’m back into shirts that I wore years ago because of the inches I’ve lost… Thank you for your help and guidance… I do love that shirt that you have on in this video… That’s exactly the kind of shirt I have been looking for… It’s very stunning and covers the arms and the collar is great… Want to share the name brand? Thanks again…
    Judy in Tennessee

    1. Hi Judy, thanks for your comment and congratulations on your results! Also, thanks for the comment on my shirt. I believe that one was by New York & Company :).

  3. This is exactly what I needed to hear today. I have chosen to fight the temptation to weigh myself daily. Otherwise, I get discouraged. Also, I have noticed that I start allowing small “cheats” that add up over time. A bun here, an ice cream cone there, etc.

  4. I’m glad to know that it’s not just me with the Carb Creep. It’s an actual thing! This happens to me all of the time. I also love the three E’s because it makes so much sense, if it’s not easy people won’t be in for the long haul and it’s got to taste good (enjoyable) and of course they have to lose weight.

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