When starting a diet, many people struggle or fail to achieve their desired results. Often, this is due to falling into common “pitfalls” unknowingly. In this article, we will highlight five major pitfalls that can hinder your diet success and provide solutions to avoid them.

1. Extreme Diet Restrictions

The urge to “lose weight quickly!” often leads people to severe calorie restrictions or cutting out carbohydrates entirely. However, extreme dieting can lead to muscle loss and a decrease in basal metabolic rate, making it easier to regain weight and harming overall health.

Solution

• Maintain a balanced diet with adequate protein, fats, and carbohydrates
• Avoid drastic calorie reductions; instead, make gradual adjustments
• Choose low-GI foods instead of eliminating carbohydrates entirely

2. Overestimating Exercise

Do you believe that “as long as I exercise, I can eat whatever I want”? In reality, exercise burns fewer calories than most people expect. Overestimating exercise can lead to consuming more calories than you actually burn.

Solution

• Be mindful of food intake even after exercising
• Incorporate both strength training and cardio to boost metabolism
• Maintain a balance between exercise and diet

3. Stress-Induced Overeating

Dieting often brings changes in eating habits and lifestyle, leading to increased stress. This stress can result in binge eating or frequent snacking with the mindset of “just a little won’t hurt.”

Solution

• Find healthy ways to relieve stress (e.g., walking, hobbies)
• Introduce cheat days to make dieting sustainable
• Opt for low-calorie, satisfying snacks like nuts and yogurt

4. Obsessing Over the Scale

Weighing yourself daily can be a good habit, but reacting emotionally to slight fluctuations can hurt motivation. Body weight changes due to water retention and meal contents, so there is no need to stress over short-term variations.

Solution

• Track not only weight but also body fat percentage and muscle mass
• Assess progress over weeks or months rather than daily fluctuations
• Use other indicators such as appearance and how clothes fit

5. Unnoticed Calorie Overconsumption

Many people say, “I’m not eating much, but I’m not losing weight…” Often, hidden calories in condiments, drinks, and snacks contribute to excess intake.

Solution

• Keep a food journal to visualize daily calorie intake
• Pay attention to calorie content in beverages like lattes and juices
• Be mindful of salad dressings and seasonings

Conclusion

Successful dieting requires more than just cutting food intake and exercising; it demands the right knowledge and approach. Avoid pitfalls such as extreme restrictions, over-reliance on exercise, and poor stress management.

At AGEM, we provide personalized diet programs to help individuals lose weight healthily and effectively. If you are looking for a personal gym in Roppongi, feel free to contact us!