Skip to content

Top Navigation

Cooking Light Cooking Light
  • Recipes
  • Cooking 101
  • Eating Smart
  • Healthy Living
  • News

Profile Menu

Your Account

Account

  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
SUBSCRIBE
Pin FB

Explore Cooking Light

Cooking Light Cooking Light
  • Explore

    Explore

    • 31-Day Healthy Meal Plan

      Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. Read More
    • Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less)

      Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Read More
    • Our Favorite Healthy Air Fryer Recipes

      Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Read More
  • Recipes

    Recipes

    See All Recipes
    • Breakfast & Brunch
    • Lunch
    • Dinner
    • Drinks
    • Recipe Makeovers
    • Quick & Healthy
    • Diabetic
    • Gluten-Free
    • Vegetarian
    • Cooking Light Live
  • Cooking 101

    Cooking 101

    See All Cooking 101
    • Essential Ingredients
    • Cooking Techniques
    • Meet the Chef
    • Cooking Resources
    • Budget Friendly
    • Smart Choices
  • Eating Smart
  • Healthy Living

    Healthy Living

    See All Healthy Living
    • Weight-Loss
    • Health
    • Fitness
    • Home
    • Travel
    • Nutrition 101
  • News

Profile Menu

Your Account

Account

  • Email Preferences

Manage Your Subscription

  • All Access Subscribers
  • Magazine Subscribers
  • Cooking Light Diet Subscribers
Login
Logout
Sweepstakes

Follow Us

  1. Home
  2. Health News
  3. 10 Things Not to Do When You Start a Diet

10 Things Not to Do When You Start a Diet

November 17, 2014
Skip gallery slides
Pin
Credit: Photo: George Doyle/Getty Images
Achieve weight-loss success by avoiding these common diet slip ups. By: Carolyn Williams, PhD, RD
Start Slideshow

1 of 11

Pin
Facebook Tweet Email Send Text Message

Top 10 Diet Mistakes

Credit: Photo: Peter Dazeley/Getty Images


Starting a new weight-loss plan can be daunting, and honestly, a bit frustrating. You work hard to eat less, but still find the number on the scale discouraging, or you mentally torture yourself for eating that slice of pepperoni pizza. The truth is, losing weight is not easy, but it's also not impossible. To ensure you're on the right track, we've identified the most common mistakes when beginning a new diet and what you can do to avoid them.  

1 of 11

Advertisement
Advertisement

2 of 11

Pin
Facebook Tweet Email Send Text Message

1. Don't Keep It a Secret

Credit: Photo: Hocus Focus Studio/Getty Images


It's often tempting to keep weight-loss goals quiet until you achieve success. However, letting close friends, family, and co-workers know about your new diet and asking for support actually increases your motivation and accountability. 

2 of 11

3 of 11

Pin
Facebook Tweet Email Send Text Message

2. Don't Cut Out Your Favorite Foods

Credit: Photo: Christopher Stevenson/Getty Images


Whether it's cheese pizza or your grandmother’s caramel cake, everyone has favorite foods that don't fit into a weight-loss plan. However, depriving yourself of a certain food makes you crave it even more, which can lead to overeating. The best way to combat cravings is to enjoy your favorite foods every now and then in moderation. Treat yourself to a small chocolate ice cream cone once a month. Order pizza on a Friday after a tough week of work, but tack on a healthy side, such as a green salad.   

3 of 11

Advertisement

4 of 11

Pin
Facebook Tweet Email Send Text Message

3. Don't Go Hungry

Credit: Photo: Fuse/Getty Images


Losing weight doesn't mean you should deprive yourself of food. In fact, allowing yourself to be too hungry during the day can lead to overeating. Instead, aim to eat every two to four hours to control hunger and regulate your metabolism. Try to include three well-balanced meals (300 to 500 calories) and two to three small snacks (100 to 200 calories) throughout the day. 

Try the new Cooking Light Diet.

4 of 11

5 of 11

Pin
Facebook Tweet Email Send Text Message

4. Don't Rely On Willpower

Credit: Photo: Will Heap/Getty Images


Willpower is important, but it’s not always the best way to stick to a diet. Instead, take an "out of sight, out of mind" approach by changing your environment to eliminate tempting foods in your home or workspace. Recognize your trigger foods, such as that mint chocolate chip ice cream in the freezer, and stop buying them. Next, clean out and restock your pantry and fridge with your favorite healthy foods. Finally, reward your hard work by enjoying your favorite foods on occasion while you're out.

5 of 11

6 of 11

Pin
Facebook Tweet Email Send Text Message

5. Don't Do It Alone

Credit: Photo: Jordan Siemens/Getty Images


You’re much more likely to be successful if you buddy up with a partner who has similar weight-loss or exercise goals. With others holding you accountable, you’ll feel more obligated to stick to your diet or workout routine. If you can't find anyone in your area, consider online weight-loss groups and smartphone apps that allow you to log your exercise and connect with other users.

6 of 11

Advertisement
Advertisement
Advertisement

7 of 11

Pin
Facebook Tweet Email Send Text Message

6. Don't Expect Perfection

Credit: Photo: Jeffrey Coolidge/Getty Images


When it comes to dieting, adopting an “all-or-nothing” mentality can easily lead to frustration. There's no need to be so hard on yourself—one diet slip up isn't going to derail all of your efforts. Accept that there will be times, such as the holidays, when you may not make the best food choices. If you do stray from your diet, acknowledge your mistake, think about how to prevent it in the future, and jump back into healthy eating and exercising with renewed vigor. 

7 of 11

8 of 11

Pin
Facebook Tweet Email Send Text Message

7. Don't Think Dieting is Just About Food

Credit: Photo: Randy Mayor


We all have different emotional relationships with food. Some eat when stressed or sad, while others eat to celebrate an achievement. Practice mindful eating by recognizing how your emotions affect your food choices, then by creating a plan to combat cravings. If you eat mindlessly when you’re bored, occupy your mind with a crossword puzzle. If you’re a stress-eater during the week, stock your workspace with healthy snacks. 

8 of 11

9 of 11

Pin
Facebook Tweet Email Send Text Message

8. Don't Overhaul Your Lifestyle in One Day

Credit: Photo: Adam Gault/Getty Images


When committing to a new diet, you might feel like you have to change your eating and exercise habits all at once. However, you're more likely to form lasting habits by taking small steps instead of drastic ones. Make one change each day—skip your pre-dinner glass of wine, pack fruit and yogurt for a snack at work instead of chips, or add five minutes to your exercise routine. These small victories will keep you motivated on the way to achieving your long-term goals.

9 of 11

Advertisement
Advertisement
Advertisement

10 of 11

Pin
Facebook Tweet Email Send Text Message

9. Don't Expect Instant Results

Credit: Photo: Nigel Carse/Getty Images


Today's society craves instant results. However, when it comes to weight loss, patience is a virtue. According to research, the safest, most effective way lose weight is at a rate of ½ pound to two pounds each week. This may not sound like much, but dropping weight too quickly can slow your metabolism and deprive your body of essential nutrients. If you have a large amount of weight to lose, creating small weekly or monthly goals is a great way to stay motivated. For example, aim to lose 10 percent of your body weight in six months. If you’re 300 pounds, this means 30 pounds in six months at an average of five pounds per month or 1¼ pounds per week. 

10 of 11

11 of 11

Pin
Facebook Tweet Email Send Text Message

10. Don't Step On the Scale

Credit: Photo: George Doyle/Getty Images


Your weight fluctuates due to water, sodium, hormones, and other factors, so you may notice a few pounds difference from morning to night. While it's perfectly healthy to be aware of your weight, stepping on the scale daily or even several times each day can send you on a roller coaster of emotions. Instead, weigh yourself once a week on the same day, at the same time, and in the same amount of clothing. Create goals for next week's "weigh-day," and then move on. 

11 of 11

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

    Share the Gallery

    Pinterest Facebook
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 11 Top 10 Diet Mistakes
    2 of 11 1. Don't Keep It a Secret
    3 of 11 2. Don't Cut Out Your Favorite Foods
    4 of 11 3. Don't Go Hungry
    5 of 11 4. Don't Rely On Willpower
    6 of 11 5. Don't Do It Alone
    7 of 11 6. Don't Expect Perfection
    8 of 11 7. Don't Think Dieting is Just About Food
    9 of 11 8. Don't Overhaul Your Lifestyle in One Day
    10 of 11 9. Don't Expect Instant Results
    11 of 11 10. Don't Step On the Scale

    Share & More

    Facebook Tweet Email Send Text Message
    Cooking Light

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise
    • Content Licensing
    • Accolades this link opens in a new tab

    Connect

    MeredithCooking Light is part of the Allrecipes Food Group. © Copyright 2023 Meredith Corporation. All Rights Reserved. Cooking Light may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Cooking Light. All rights reserved. Printed from https://www.cookinglight.com

    View image

    10 Things Not to Do When You Start a Diet
    this link is to an external site that may or may not meet accessibility guidelines.