You may be having trouble sticking with your diet plan for reasons you don't realize. AOL Diet & Fitness Life Coach Judith Beck, author of 'The Beck Diet Solution Weight Loss Workbook,' explains how to avoid diet obstacles and counteract sabotaging thoughts. Now watch your waistline shrink.

 

 

There are lots of diets that promise quick and easy weight loss -- all while you're allowed to eat anything you want. But there is no scientific research that supports the idea of a magic diet or pill. If you want to lose weight, you have to burn more calories than you consume. Period.

 

How are you supposed to stick to your diet when tempting foods -- and food-pushing friends, colleagues and family members -- are all around? It's essential that you minimize food triggers at the beginning of your diet. Start by clearing out all the high-calorie, in-your-face foods in your refrigerator and pantry.

 

 

Remember the calories burned, calories consumed equation? Now's the time to pick an exercise program. Yes, the goal is 30 minutes a day. But that doesn't mean if you can't exercise for the full half-hour, it's not worth breaking a sweat or flexing a muscle at all. Five minutes a day is better than zero minutes.

 

It's hard to take your diet one day at a time when your goal is to lose 10 or 25 pounds. Don't slip into stinking thinking: I won't be satisfied until I reach my ultimate goal. One reason? It may not be realistic. Another? It takes time. Think baby steps, and give yourself a non-edible treat like a manicure every time you lose five pounds.

 

It's a pain to plan meals ahead of time. And you already know all about serving sizes, right? Three ounces of protein, half-cup of vegetables, etc. Remember, if you eat only what you feel like eating, you won't lose weight. Planning is a crucial skill for tomorrow, when your motivation to stick to your diet isn't as high as it is today.

For many of us, the words "I'm full" don't cross our lips as often as our forks do. And what's the harm in eating lots of low-calorie or fat-free foods anyway? The answer is that while you may be chewing "safe" low-cal foods today, tomorrow you may want to fill up on other foods. It's time to stop eating at feelings of fullness now.

 

One thing that can really sideline a dieter's determination is "the slip-up." For example, you just finished a jelly donut. You might say, I might as well have an ice cream, too, and start over tomorrow. Hold up. One infraction will not ruin your day -- or your diet. Recommit to your weight loss program right here, right now.

 

You may want to lose a lot of weight very quickly, but a too-much-too-soon diet isn't necessarily a healthy one. Keep your goals realistic and flexible. That way you'll feel good each and every time you step on the scale, whether the numbers go down or not. If your expectations are too rosy or rigid, you'll feel bad and be more likely to give up.

 

Just because you're eating differently doesn't mean you can't enjoy going to restaurants, celebrations, holiday feasts and dinner parties. But you do have to face the fact that you won't be able to eat like you used to. Focus on the company and atmosphere rather than the food. You have a choice: eat whatever you want or be thinner. You can't have it both ways.

 

You may find you reach a plateau after several months and don't lose any weight for weeks. Don't despair: This is common. You will lose the rest of your excess weight if you continue to eat less and exercise more. And if it's not realistic or healthy to continue losing weight, be proud of what you've lost so far and accept reality.