Laura Deane, RD, LD

Have you been dieting for a week, a month, or maybe for the last decade and the numbers on the scale still aren’t budging?  Before you give up on your resolution to lose weight, find out if you have fallen victim to these common dietary roadblocks and learn how to maneuver your way to your ideal weight.

1. You’re eating too much of a good thing

The consumption of “healthy” foods are on the rise, according Neilson’s Healthy Eating Report for 2008.  Sales of natural foods and organic food products are up 10 percent and 16 percent respectively, in the past year alone.  Like many other Americans, if you are counting on organic and natural products combined with super foods such as wild caught salmon and antioxidant packed pomegranates to slim your waistline, you may wind up disappointed.  Incorporating organic and natural products as well as foods with superior nutritional profiles into your diet may benefit the environment, lead to a decrease in the consumption of artificial preservatives and added sugars, or even decrease your risk of heart disease. But, the fact is that the majority of these food items still contain the same or even more calories than conventional counterparts. 

Simple Solution:

The bottom line is that you have to decrease your caloric intake in order to lose weight.  Having your metabolism tested to determine how many calories your body is burning each day is a great start. Then, by slightly decreasing your caloric intake below your daily needs, you will begin accessing stored body fat, using it for fuel.  Continue to choose healthy foods, but remember moderation in everything.

2. You are skipping meals

Research by the International Food Information Council shows that 51 percent of Americans skip breakfast on a regular basis.  If this is your method of portion control, than you could be in trouble.  Dieters who skip meals tend to consume more total calories throughout the day than those who eat at regular intervals during the day.  Also, by skipping meals your body may actually be burning fewer calories in an attempt to conserve energy for when fuel is not available.

Simple Solution:

Make a point to fuel your body regularly throughout the day.  Eating every four hours is the best way to keep your metabolism burning at maximum capacity.  Combine one cup of Kashi cereal, three to four dried apricots, and six to 10 almonds in a zip bag for a portable breakfast.  Keep healthy snack foods available at work, especially if you have a tendency to miss lunch.  Stock convenience foods such as low-fat string cheese, yogurt and fresh fruit in your fridge for food options on the go.

3. You’re living for the weekends

A recent study published in the journal titled Obesity reports that decreased activity coupled with increased caloric intake during the weekends can lead to a significant decrease in weight loss among dieters. Keep in mind that 104 days a year fall within the weekend! Also, if you have a tendency to totally restrict certain foods from your diet during the week, you are more likely to binge or overeat on these foods on the weekend.

Simple Solution:

Make changes that you can stick to each and every day.  Allow yourself to have all types of food in moderation.  Remember that you will weigh less if you have a small cookie each afternoon than if you eat the entire box of cookies as a reward on Saturday night.  Healthy eating is also about feeling good and no one’s body is thanking them after a binge.  If you plan on dining out on the weekends eat a slightly smaller breakfast and lunch to allow for splurges at dinner. 

4. It’s just another diet

 Dieting itself may simply be leading to your lack of weight loss.  Research shows that the average age a girl begins dieting in the United States is eight. So, it seems likely that most women have tried more than a few diets in their life time, and most without much success.  Research also shows the average woman gains 10 pounds for every diet she starts and then stops.  For most, the goal of a diet is to lose as much weight as possible within a short time period, yet not maintaining the new eating habits when the goal has been reached.

Simple Solution:

The real solution is to make lifestyle changes.  Begin by making one to two changes that you can stick with.  Focus on changing your breakfast or perhaps choosing a better snack each afternoon.  Try switching out the fries for a fruit cup at least half of the time you are dining out.  Make the switch from whole milk to skim milk.  Remember, don’t make any changes that you are not willing to keep up with the rest of your life.  Most importantly, listen to your hunger and fullness cues.  These are your body’s internal cues for when it needs fuel.