If the pounds won’t come off, you’re not alone. According to a survey by Marketdata Enterprises, the average American dieter makes four or five attempts to lose weight each year. It’s a vicious cycle: “After a while, you feel discouraged when you don’t get results, and that can wear away at your motivation,” says Dawn Jackson Blatner, RD, author of The Flexitarian Diet. These dieting upgrades should do the trick once and for all.
Diet fail #1: Counting every single calorie
Don’t get us wrongplenty of research has shown that we routinely underestimate the number of calories in our food. But when you’re trying to lose weight, diet quality matters more than calorie count. A 2012 study in JAMA found that people on a low-carb, low-glycemic diet burned more calories than those who followed a low-fat, high-carb diet. “Foods that are high in carbs slow metabolic rates compared with diets higher in fat and protein,” says David Ludwig, MD, director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital. What’s more, high-glycemic foods (sugar, bread, potatoes) spike blood sugar and stimulate cravings.
Focus on foods that are low in junky carbs and rich in protein. Just choose your protein carefully. A 2015 study in the American Journal of Clinical Nutrition found that folks who upped their intake of yogurt, seafood, skinless chicken and nuts lost the most weight; those who increased their consumption of red and processed meat put on poundsparticularly when it was paired with high-carb foods. (But swapping the carbs for low-glycemic foods, like veggies, helped lower weight gain.)
Diet fail #2: Limiting yourself to mini meals
You’ve heard it a million times: Small, frequent meals help you lose weight by revving your metabolism and controlling your appetite. But dividing a 1,200-calorie-per-day plan into six meals can leave you with a growling stomach and short-circuit your diet. “You need protein, fiber and carbs in each meal to feel full, and it’s tough to get that in just 200 calories,” explains Blatner. In most cases, people end up overeating at their small mealsit’s easy for a teaspoon of almond butter to unintentionally become three. Plus, says Blatner, “because you’re faced with more food decisions, you’re constantly taxing your willpower.”
RELATED: 20 Best Foods for Fiber
Think three solid meals a day. “You’re a lot more likely to stick to a diet that’s simpleplanning six healthy meals is overwhelming,” says Blatner. While you’re at it, front-load calories. A 2013 study in Obesity found that people who made breakfast their biggest meal were at least twice as likely to lose weight and trim their waistlines as those who “saved” calories for dinner.
Diet fail #3: Always eating the same foods
This tip gained popularity after a 2011 study showed that women who ate mac and cheese daily for a week took in around 100 fewer calories each day than they normally did. But a recent study conducted by Hollie Raynor, PhD, associate professor of nutrition at the University of Tennessee, Knoxville, revealed that when people on a calorie-restricted diet were limited to two types of junk food, they didn’t lose more weight than dieters who could eat any kind they wanted.
Branch out. As Raynor says, “Experimenting with different fruits and vegetables could prompt you to eat more of them.” Vary your protein, tooa lot of us skimp on superstars like fish and beans.
Diet fail #4: Doing daily weigh-ins
Regular scale checks have been linked to better weight-loss maintenance, but you can overdo it. One Journal of Obesity study found that women benefited less from daily weigh-ins than men. “Hormonal fluctuations can cause water retention, making it harder to get an accurate reading,” says Liz Weinandy, RD, of the Ohio State University Wexner Medical Center. “Plus, weight is more likely to be an emotional issue for women. Someone who gets a bad reading can think, ‘What’s the use of trying?'”
Hop on the scale about once a weekenough to sanely stay on track, according to a Plos One study. Wednesday is good, say Finnish researchers, since most of us get heavier on weekends and then drop the weight during the week.