You look at the scale after a week of dieting only to be disappointed because nothing changes. Or worse, you gained instead of losing!

Before the frustration sets in and hard, let me tell you that you’re not alone. You, I, and others out there (who are probably reading this) can relate — it’s not easy to lose weight. It’s like the path to being healthy and fit is wrapped in mystery and filled with obstacles.

To unveil the reason(s) for such, here’s a list of the most common habits of unsuccessful dieters.

1. Binge-eating Before Going on a Diet

Maybe you’ve indulged yourself into bad foods for the last time before going serious for a diet, only to break that from time to time?

Or maybe you swore to resume your diet only after a cheat day?

If that is you, you don’t need a rocket scientist to know that this habit is one way to fail a diet plan. Weight loss doesn’t happen overnight, so having those cheat days believing that you’ll lose the calories consumed tomorrow doesn’t work.

To successfully lose weight and maintain it, you should adopt a healthy way of eating and adhere to it forever. And remember, eating healthy is all about consuming the things that are good for you, instead of suppressing yourself to eat.

2. Eating at Un-designated Times

Many unsuccessful dieters just diet for the sake of it. If you’re serious with dieting, you must have a plan.

If you’re the type of person who snacks between meals and takes desserts before going to bed, then you’re most likely on the right track to quickly adding to your overall calorie consumption! And if you’re not aware of it yet, taking in more calories than required by the body is a sure way to gain fats and weight.

Make sure to adhere to your diet plan, not only when it comes to the food you eat but also to your meal times.

3. Focusing on Calories Alone

A balanced calorie equation is vital to losing weight. This means that the amount of calorie you consume should be considered if your aim is to get rid of extra pounds.

However, this doesn’t mean that calorie counting is the sole focus of every weight loss program. In fact, dieters who think this way always end up failing. There’s more to a healthy lifestyle and eating habits.

Don’t just count the calories. Many foods may be higher in calorie content but are actually healthier than the others with low calories. Look at other essential nutrients such as healthy fats, proteins, vitamins, and minerals.

Think of nutrition in general rather than calories alone.

4. Relying on Diet Alone

A good diet plan is awesome until you rely on it alone to lose weight.

Whatever your reason is — whether to build muscles, lose weight, or stay fit, diet alone will not do the job, no matter how consistent and determined you are. Dietary changes coupled with appropriate exercise are the best way to achieve it.

Exercise doesn’t have to be strenuous; a 10- or 20-minute cardio make a significant difference in your results. Plus aside from its amazing physical benefits, exercising is good for your mental wellbeing.

5. Consuming as Little Food as Possible

I’ve said it earlier and I’ll say it again: eating healthy is not about eating as little as possible; rather, it’s consuming what’s healthy for your body.

If cutting back on calorie intake results in weight loss, is it safe to say that eating like a bird leads to more weight loss? The answer is NO. This is especially wrong if you also have your regular workouts, in which you need the energy to perform.

Have you ever heard of the fitness saying that goes, “to lose, you have to eat”? Sounds like a scam, right? But no. To function optimally, the body should be loaded with nutrients and a particular calorie level. Neither can be met if you eat very little.

Further, eating much less can lead to serious health conditions in the long run.

6. Being Scale-conscious

Of course, when trying to lose weight, it’s just natural to weigh yourself. But focusing too much on the scale and seeing that the numbers don’t change can really stress you.

Remember, your weight just tells the relative mass of all your body parts at a given time. If you see the same numbers on the scale, it doesn’t mean that you’re failing at losing weight or aren’t getting healthier.

Who knows, you might be building lean muscle and reducing body fat, getting fitter and looking better, losing inches, or feeling more energized! These are all possible without the pounds changing at all.

7. Lacking Consistency

Weight loss takes more than willpower and a good program. You can undergo the best diet plan in the world, but without consistency, it’s like you’re aiming to go somewhere but are stuck running on a treadmill.

There’s no point complying with it only half the time and the other half, you eat what you want to eat. Good habits are created, and this is true even in your eating lifestyle.

If you’ve decided to eat healthy to lose weight and maintain fitness, make sure to adhere to it for the rest of your life unless adjustments are necessary.

8. Having Unrealistic Expectations

In any goal setting process, one of the characteristics of a goal is being realistic.

TV and online advertisers have a way of exaggerating their products and services — yes, I’m talking about fast and consistent results. However, these extreme promises and unrealistic expectations are too extreme and unrealistic for people to do.

Have you ever tried a weight loss program that promises a 15-lb loss in the first week, only to lose 2 lbs? Now that’s depressing and might push you to think that you’re failing.

Change your mindset and make your expectations more realistic. Only then will you feel accomplished and motivated to push harder.

Dieting to lose weight tests your patience, determination, and willpower. If you’ve decided to change your eating habits for the better, make sure to follow it even in times when it’s hard to. Moreover, incorporate exercise into your program for a more holistic progress.

Do these habits sound familiar to you? Tell us your success story in the comments below and inspire others!

The reasons why weight loss dieting is not working is because you are making these common weight loss mistakes many dieters are making. Here's how to fix it.