It’s hard enough to follow a gluten free diet, much less trying to lose weight on top of that. There are some things that might be contributing to your dieting failure. Here are some excerpts from this original article from cheatsheet.com.
Do you have a realistic goal in mind?
The first step to a successful diet is setting a goal. Mayo Clinic suggests setting a goal that’s both attainable and realistic. You wouldn’t want to set a goal to lose 20 pounds in a week, for example, because that’s neither possible nor healthy.
I suggest focusing in on 10-pound increments. This is a healthy and easy goal to reach. If you want to lose 50 or more pounds, it might seem daunting otherwise. But don’t put a time limit on how quickly you lose those ten pounds. Weight loss is not a race, it’s a lifetime commitment.
Can you be accountable?
For many people, daily weighing can also take on a key accountability role when you’re dieting, especially if you’re trying to lose weight. Some research suggests people who weigh themselves every day lose and maintain weight more successfully. You’re also more likely to stick to your diet if you’re closely tracking your progress.
My thought on daily weighing is you might gain weight, and this could lead to discouragement. Weight can fluctuate hourly. Weekly weighing in might be better as you can see a downward trend. Twice a week is probably ok too. Don’t obsess about the numbers, as long as you are seeing a trend in the right direction.
Have you done your homework?
Align your goals with your specific needs and plan accordingly. If Harvard Health Publications says you need 0.36 grams of protein per pound, figure out how to split 50 grams of protein between meals for optimal weight loss. If you’re trying to eat more vegetables to increase your fiber intake, search for recipes that will help you met the USDA’s recommended 2 1/2 to 3 cups per day. Only follow advice you can trust, and learn how to spot iffy nutrition advice.
Will family and friends support you?
Unsupportive surroundings make healthy eating and weight loss more difficult — but not impossible. Daily Burnsuggests just doing your own thing when your family resists your lifestyle changes — even though it isn’t easy. You can model healthy eating behaviors and stick to your diet whether your household, co-workers, or friends follow your lead or not. It’s your body — if you want to feed it salad for lunch, that’s no one else’s problem.
Support is key to success. Just as watching your friends eat bread or cake when you are gluten free, it’s twice as hard when you have to cut your carb intake even more. Have a weight loss buddy. It will motivate both of you and keep you accountable.
What will you do when you reach your goal?
Once you reach your goal weight or turn a goal into a habit — celebrate! (Not by eating cake!) Then simply continue healthy eating and regular exercise as usual, unless you’ve really cut back on calories during weight loss. Livestrong.com suggests increasing your calorie intake if you’re still losing weight after the fact — you don’t want to lose too much. If you’ve done your diet right, you’ll have a pretty good idea of which strategies will work best to keep you feeling motivated and satisfied for many years to come.
Weight Watchers has a tool for keeping the weight off and maintaining your weight loss.
These are just some ways you can sabotage your weight loss goals. Most importantly, focus on being healthy, and the pounds will follow.