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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Comments

KHALIA2 12/1/2018
Great article! Report
KHALIA2 11/16/2018
Excellent! Report
EVILCECIL 11/4/2018
Good to know. Report
KHALIA2 10/31/2018
Excellent advice! Report
DEE107 10/28/2018
thanks Report
RAPUNZEL53 8/21/2018
Thanks. Report
1CRAZYDOG 3/9/2018
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
MSROZZIE 3/8/2018
Very good article. Thanks! Report
FISHGUT3 2/21/2018
thanks Report
JAMER123 1/30/2018
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
MELAYAHM 1/17/2018
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
KATHYJO56 12/20/2017
everything in moderation and pick and choose your treats Report
ROCKS8ROX
Very interesting article! Report
Good article Report
Excellent! Report
This says it all Report
FRABBIT
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
LADI49
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
KAREN2LOSE55
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
I have found eating when I'm hungry is enough for me. I used to believe in breakfast, lunch and dinner. Not necessary. I get the calories needed in eating maybe a late breakfast and combining lunch and dinner. And I have had no problems with wanting to eat something from hunger. Also I believe that little bit of sugar or dessert brings on binges (at least for me) So I don't indulge in either, even unsweetened or aspartame based. I just avoid it completely, and I am doing just fine.
And it is a lifestyle change, never a diet. Report
Probably Why I keep failing my diet. I think this has good advice Report
JASONV8
This is an excellent list, but the first one hits it on the head for most in my opinion. People immediately deem it to be necessary in changing everything they do as far as what they consume on a daily basis, and see it as the way they ought to be eating forever (complete restriction, or failure is the consequence no matter if it is only a day, or even three in a row. Besides the other factors one needed to start this life style change discipline is as important to achieving a healthy mind/body change in attitude. Report
These are real facts. Diets do not give people a lasting result. Weight loss is more effective if there are few changes in someone's lifestyle.It is true that you also need to attach a purpose to our weight loss goal as this will be our driving force whenever you find it hard to continue.

Great post, quite informative. Report
THIRDPLUM
Food for thought! Report
CRAMPERELLA
I think most of these are spot on, but I really don't think that motivation matters. For me, it was just developing healthy habits and sticking to them, whether I felt like it or not. I took my eye off the goal and just focussed on the behaviours. Sometimes you start off with lots of motivation and have a set goal, but these can actually get in the way of success if you are an all or nothing thinker. I also allowed and expected myself to fail from time to time. Taking the guilt and perfectionism away has allowed me to get back on track much quicker and has allowed me to persevere rather than give up altogether. I am losing weight SLOWLY, but it has been pain free and from a place of self-nurturing rather than self-control. Report
Ouch is right! I'm guilty of it in my own way. Report
I tried a 21 day no junk food challenge and I did soooo well with it but at day 24, I decided to treat myself for my sister's birthday and had soda and cake and since then I have been craving those things. I liked it better when I just continued the no junk food challenge. The sad part is, I'm not even really a sweets eater but since that day, that is all I have been craving!!! I mean I am still not eating the junk food or drinking the sodas but it has been a bigger challenge for me since I am now craving them. Report
I hit 3 of these (ouch!) so I guess that is why I yo-yo so much with my weight even here on sparkpeople. I need to focus on correcting these three areas to turn short term progress into long term success. Report
I fail a lot. but i keep getting back up, even though i don't get anywhere.
I think I need to be put in a locked room. can't eat unless someone brings me the food.. seriously!! Report
MMFM240
Great advice. Report
RAVENCLAW-ANGIE
Considering the meaning of Breakfast its not really possible to skip it considering its breaking the fasting from the night. So by that thought the first meal you eat is technically breakfast. It would just be smarter to eat this meal in the morning after you wake up for the day. Report
Interesting. I believe I agree with this...skipping breakfast, not getting enough sleep are two big ones for me. Report
LILAC1311
I agree with most of this. I discovered SP about a year ago, and did well with your help. Then my computer crashed, and so did I! I tried to get started again back in the fall, but failed. I hope to be more successful this time. I think I'm finally getting the idea that a 'diet' isn't the answer. . . A change of lifestyle is! Thanks SP! Report
ELECTRALYTE
Can't do it alone? Hmm, I did unless you count my dog that walks with me. SP? well I did a lot of reading here, and I used the tools, but I put in the actual 'work' myself.
Good article though! Report
Great article, BUT.... "Stay Motivated" and "Don't burn out" are too general. If people knew how to do those things, they wouldn't be trying to lose weight.... again. How about "Keep reminding yourself of the reasons you wanted to lose weight in the first place", and "Stick with it, even when you feel like quitting."? Report
This is very empowering! Thanks! Report