Author: Gordan Maleković, MD, coach, psychotherapist
The question of how to stick to a diet is one of the most common ones I hear in my practice. A client recently told me, “Everything is going well until a stressful week comes. Then I eat everything I can find and feel like I’ve ruined everything.” This is where a vicious circle begins. Instead of getting back on track right away, he decides to “start on Monday.” That Monday is sometimes delayed for two or three weeks, and in the meantime, more weight and guilt accumulate. A study published in the journal Obesity found that delaying getting back on track can lead to an average weight gain of 0.5 to 1 kilogram per month. A year of waiting is 12 kilograms. That’s a very tangible price to pay for waiting, and another reason why it’s better to move on immediately after a “mistake.”
Realistic expectations in dieting
Big goals also bring great frustration. A client who wanted to lose 10 pounds in a month gave up after two weeks because “it wasn’t fast enough.” When we changed the goal to 2 pounds per month, he lost 15 pounds in six months and learned to eat differently. A British study shows that it is these slower goals that create long-term stability, because the body has time to adapt and accept the new routine as normal. It is a psychological security that the scale doesn’t measure, but the body feels.
How to not give up on a diet in practice?
The key is not to wait for Monday. If you eat something “off plan,” continue immediately with the next meal. One client said, “It used to take me a week to get back on track, but now I’m back on track for dinner the same day and the difference is huge.” It’s also a psychological trick. You’re showing yourself that one misstep isn’t the end, it’s just a moment. Research shows that people who stick to their plan immediately reduce their risk of regaining weight by 50% compared to those who put off their “fresh start.” Writing “why” on the fridge, planning meals, and reaching out to a supportive friend all increase your chances of success.
Professional and emotional support
The biggest challenge is not starting a diet, but staying on it when life gets complicated. That’s when professional support makes the difference because it provides structure and security at the same time. At Celeste Balance, we follow clients through setbacks, because we know that they are an integral part of the process. A 2021 meta-analysis showed that programs that include community or expert support have twice the long-term success rates of independent attempts: MDPI – Long-term weight loss maintenance . This means that success is not only about discipline, but about the right combination of structure and support.