Very often, when we make the decision to lose weight, we start off with the best intentions and a focused, unflappable mindset that, this is it — this time will be different. However, many of us frequently find that only after a few days we begin to slip back to old habits and then eventually back to square one.

scales help diet

But have you ever thought that you are simply making the same mistakes over and over again? If this scenario sounds familiar, then look no further — we have narrowed down the top 10 dieting blunders that may be holding you back:

Missing meals — a major problem for many people who commonly believe that by missing a meal they are actually reducing their calorific intake. This is often counterproductive; as you may become so hungry that at your next meal you overindulge.

Skipping carbohydrates at meal times — as you think that bread and potatoes are fattening is a big mistake. Starchy foods such as bread, rice, pasta and potatoes are filling foods and should not be avoided — the portion size is what you have to watch.

The belief that you have to eat less when you want to lose weight — a full plate is not possible when you’re on a diet — right? Wrong! Many of us believe that we should be cutting back on food to lose weight whereas we really should be eating more. The most important foods that we should be filling up on are vegetables — so fill your plate with them!

Not increasing your exercise levels — upping your exercise levels will maximize your loss of fat and minimize your loss of lean muscle. It will also help you maintain your weight long-term and prevent weight re-gain. Try to do around 30 minutes of moderate intensity physical activity at least four times a week. (People doing our 6 week challenge and following our advice and also myself have found that increasing your activity really does ramp up your metabolism and get you super fit and toned a lot quicker.)

‘All or nothing’ — this approach is the downfall of many — don’t make the mistake of thinking you should never have a treat. A pizza is okay, there is nothing wrong with having a pizza — just make sure that you don’t follow it with a large helping of chocolate fudge cake and ice cream!

Make realistic changes to your diet that you can stick to — Dieting severely is not advisable in the long term; it may seem boring, but making a few small changes that you can stick to is far more likely to result in a weight loss that can be maintained over the long term.

Buying foods such as chips and chocolate for the kids could be holding you back. Having these types of foods in the house can be a temptation; you are more likely to reach for the chocolate if it is to hand, whereas if you had to make the effort to go to the shops — you probably wouldn’t bother!

Being influenced by others; are there saboteurs in your house? Are you being held back by your friends or family? It may be uncomfortable to address these issues as family members or friends may not want you to change — think about talking through your plans with them.

Is your routine holding you back? Do you pass Starbucks every day and can’t resist their carrot or chocolate fudge cake? If you were to take another route to work would that help you curb your habit of nipping in to buy something for that mid-morning snack?

Planning — this is often where successfully slim people do well; they plan their meals and write their shopping list accordingly each week.

Skipping breakfast – which is the most important meal of the day.

Water – not drinking enough of it!