If the scale did not move this week, then one of these things is going wrong. (Fixes Included)

It’s time to step on the scale.

You have worked hard all week.

Your mind is filled with images of all of the cookies you pushed away, and all of the vegetables you force-fed yourself.

Your eyes focus on the digital number that appears between your feet.

That can’t be, right?

No Change!?!

A lack of progress like this can make even the most determined dieter head for the junk food drawer.

Don’t turn to that box of Twinkies just yet.

Take a deep breath and read these 3 Mistakes that are common among dieters, then apply the easy fixes.

Mistake #1: Trying to eat only enough to keep from passing out

When you feel frustrated with your body, you want to force it to change by feeding it very few calories.

You do need to create a calorie deficit to lose weight; however, if you are eating too few calories and nutrients, then you will make exactly zero progress.

You could also damage your metabolism making it increasingly harder to lose weight.

Your body burns calories for energy. There are only three ways to get calories in your body: eat a carb, eat a protein or eat a fat.

Your body cannot burn calories unless it has micronutrients. You get micronutrients by eating vegetables, fruits, beans, nuts, seeds, and some animal products.

If you do not eat micronutrients, then your body cannot perform the chemical processes needed to turn calories into energy.

So those calories turn into fat.

Simple Fix: Eat low-calories foods that are high in micronutrients. Try this:

Breakfast: Real Oatmeal

Lunch: Salad

Dinner: Veggie and Bean Soup

Mistake #2: Changing everything at once

You decide that Monday is the day!

You are going to give up all processed foods, all refined sugars, dairy, red meat, coffee, and soda.

Good luck with that.

A lifetime of poor food choices will not completely turn around in one day.

In fact, your body will not let you do this. It is addicted to the sugars, fats and salt that you have been feeding it.

Your body will go through very unpleasant withdrawal symptoms: headache, nausea, dizziness, and cravings.

Simple Fix: Follow the 7 Day Junk Foods to Super Foods Challenge. Download below

This guide shows you how to add healthy foods to your diet, and then remove the junk foods.

When you follow this plan, your body is filled up with the micronutrients it needs to combat the withdrawal symptoms, making your transition easier.

Mistake #3: Listening to everyone’s advice, except your own

You don’t know how to lose weight. Is that really true?

Have you lost weight in the past? If so, what about that diet worked for you?

No one will ever understand your likes, dislikes, and quirks like you do.

Can you go completely cold turkey on junk food? If not, what can you do?

I have a confession, when I lost 40+ over 15 years ago, I used Tootsie Pops as my lifeline.

I was a complete junk food addict. I was scared that I would not be able to go cold turkey on sugar and sweets. So, I let myself have a Tootsie Pop – or two – if I was really struggling.

This worked for me. Tootsie Pops take a long time to eat, so they gave me time to calm down and remind myself why I wanted my overall goal.

About the Author

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