7 Signs You'll Fail at Weight Loss

By , SparkPeople Blogger
That headline got your attention, didn't it? Not to worry, SparkPeople hasn't changed our attitude about healthy living and weight loss. But what we have done, for the first time ever, is compile and publish the very best advice, tips and tricks from our "Success Stories"--more than 100 members who've lost weight and kept it off using SparkPeople.com to accomplish their goals. These members know that how you start to lose weight is the most important indicator of long-term weight loss. They shared their struggles and successes so that you can learn from their experiences and remove the guesswork from weight loss.

We compared their success against people who gave up on weight loss within the first two weeks. And you know what? We found quite a few red flags that determined--from Day 1--whether someone would succeed or fail.

Here are our top 7 signs that you'll give up on weight loss--and how to reverse your fate if you have any of these demotivating habits.

1. You think of this as a "diet." Diets don’t work. You want to lose weight for the short-term but never think about maintenance, so you never bother changing the habits that led to your weight gain in the first place. The weight slowly (or quickly) creeps back on as you revert to old habits.

2. You're not motivated. Give me a reason--any reason--why you want to lose weight. People who have a goal in mind, who have a reason or a motivation to lose weight, are more likely to actually lose weight.

3. You're skipping breakfast. There's a reason why it's called the most important meal of the day. And if your idea of weight loss involved skipping meals, especially this one, you're more likely to fail.

4. You're skimping on sleep. Lack of sleep has been linked to weight gain, carbohydrate cravings, and all-around crankiness. If you're not getting enough sleep, it's harder to find the energy to exercise and eat right, and you fall back into old, unhealthy habits.

5. You're not eating three meals a day. As with forgoing breakfast, skipping meals or eating just once or twice a day can have a negative impact on your metabolism and weight loss efforts. The longer you wait to eat, the hungrier you'll be, and the more likely you are to overeat or reach for foods that won't aid your weight-loss efforts.

6. You're spending hours in the gym. There's a reason why the couch to 5K programs are popular, but few people do a couch to marathon program. You have to start slow. Spending hours in the gym after being inactive for a long time leads to burnout and injury. You're setting yourself up to fail if you're focusing on marathon cardio sessions to burn off all the calories you've eaten.

7. You deny yourself every food you deem "bad." Repeat after me: No food is good or bad. Eating one cookie or slice of pizza did not lead to your weight gain; it will not derail your efforts to get healthier. The trouble comes when you can't stop after one, but that's where The Spark Solution comes in.

Are you guilty of any of these bad habits? Don't worry--there's hope for you! Read through the 8 Habits to Ensure Lasting Weight-Loss Success, and learn more about these helpful hints in The Spark Solution, our award-winning book that is now available in paperback at an everyday low price!

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PIZZA5152 4/10/2021
Thanks Report
ROBINRS 2/14/2021
While I agree there are no "bad" foods, there are unhealthy foods. I do not deny myself of any food but I try to be thoughtful about eating some. I know if I have a gallon of ice cream I will not stop at one serving so I buy the small single servings or I go to an ice cram place and get a small. Same with donuts - I buy one to take home and enjoy - not a whole box. Works most of the time but sometimes I still skip the strategy and over indulge. It is all a work in progress and progress itself can be very motivating. Report
DEE107 1/29/2021
thanks Report
DARKSPRITE28 12/31/2020
Every time I try to lose weight I fall into each of these situations, even now I'm falling into them except for #1. I really hope to change things this time, I'll try my best to start to eat breakfast again next. Report
PLCHAPPELL 12/27/2020
Interesting Report
Thanks Report
Great insight Report
Yes the title got my attention! And #7 is my issue. I have to get out of the mind set of certain foods being bad for me! Report
thanks for sharing Report
Thanks!!! Report
Yes! Report
Yes! Report
Thanks! Very good information. Report
thanks Report
Thanks! Report
Thank you for this article! Report
I find self discipline to be more helpful than motivation. I follow my plan because that's what I do. Report
Great article! Report
Excellent! Report
Good to know. Report
Excellent advice! Report
thanks Report
Thanks. Report
good list to check out if you're starting on this journey OR have been on it for awhile. Nothing refreshes a journey like going back to the basics sometimes. Report
Very good article. Thanks! Report
thanks Report
I can see myself is a couple of these. I don't eat 3 regular meals a day, most the time skip lunch. I also don't have motivation right now and it's been lacking for quite a while. A busy life has taken over caring form the me in the picture. Report
I only wish I could have 'just one square of chocolate' or 'just one cookie.' But it doesn't work that way. Once I get a taste, I'm like a fox in a hen house, there's no restraint until I'm full. So since New Year's day, no chocolate, sweets, puddings,cookies or cake. Still craving though Report
everything in moderation and pick and choose your treats Report
Very interesting article! Report
Good article Report
Excellent! Report
This says it all Report
Great article! Report
Thoughtful I need to rethink about breakfast Report
Guilty of most of them...especially #7 Report
Guilty of 5 out of 7 😞 Report
Some people DO have to deny themselves every "bad" food. And some foods really ARE bad -- at least for certain individuals. I know for myself that I am addicted to certain foods and I can NOT eat them -- not even ONE, or I will lose control all over again. But as long as they're not around, I don't even desire them. Report
Good insights and a good "check list" Report
I don't do all of them, but that's all it takes. Just one habit can derail the whole process. Report
You got my attention. I think it is the biggest fear for some of us. I have worked hard and I don't ever want to go back there again. Report
Interesting article. Report
Correct amounts of sleep are essential, or your organs do not absorb nor function correctly, regardless of how you"feel". Report
I learned that it is not one slice of pizza or the cookie,but MANY TIMES over the course of a week or two....And I do AGREE, {for me} it is better to STAY AWAY from any sugar in the first place !!! I cannot eat just one cookie or one baked goodie! Report
The biggest sign for me... the Taco Bell sign ha ha. I am doing much better now. :) Sensible, sustainable, and slow. No "diet", no fads, no gimmicks. Report
What resonated with me is that beyond the weight lost, your healthy eating and exercise needs to keep going. It's not the end of the road after you've lost weight. I need to challenge myself with different forms of exercise. And different recipes too. Report
Very informative. I certainty agree. I have found myself in some of those situation. For instance beginning my change and spending too much time at the gym, only to stop going after two months. But today I have an entire different outlook. This for me will be a life long change so i'm making small steps and feeling good. Report
I agree with everything except the "no food is good or bad" concept. It just won't work for me. Low calorie nutrient rich foods are obviously a better choice than pizza. But some people can make room for that in their daily calories and be fine. When I eat a little bit of junk food, I can easily get sucked into an all out binge. Even if I just have a small portion of cake or something at a restaurant, later on cravings will drive me bonkers, and I'll turn into a ravenous beast, gorging on whatever I can, even healthy stuff in my pantry, but huge portions that really add up. Avoiding trigger foods keeps me sane. So, to me, there really ARE bad foods. I bet a few binge eaters out there know what I mean. Report
Thank you for this. The title did get my attention and I know I need help, so I clicked on it the instant I saw it. I've lost 70# and with having motivation to do it, I lost it because I didn't have a wanting to change for life. I need to feel it for life!! Report
Good advice, but life has a way of getting in the way......even the best of intentions can hit a snag......that's just the way it goes. Even people who did well and posted here earlier, may have gone off the deep end by now. It's easy to lose, doing the healthier eating forever is the hardest challenge !! Report