Managing Diet Industry Psychology

• Understand that the first hurdle in dieting effectively is the cognitive dissonance resulting from the conflicting messages provided by the diet and nutrition industry. While you may be accustomed to hearing that it is possible to "build abs in 30 minutes a day" or "lose 20 pounds in a month," effective dieting will take place at a rate far more modest than this. On average, you should aim for a loss of one to two pounds a week, as slow and steady weight loss tends to keep those pounds off more readily at the conclusion of a diet. Thus, teach yourself to ignore exaggerated dieting claims made by the manufacturers of weight loss products, as they can leave you frustrated and depressed when your own rate of progress fails to live up to their ideal.
  
  

Managing Temptation

• Understand and utilize the principle of temptation to increase your chances of psychological success while on a diet. Most times when an individual falls off the diet "wagon," it is due to the ready availability of "cheat" or "junk" foods, usually provided in the office or left hidden around the house for a moment of weakness. To avoid this trap, simply remove the source of temptation by clearing your house of all forbidden foods, along with avoiding any voluntary social functions during which you know you will be tempted to stray from your diet.
  
  

Managing Motivation

• Keep yourself motivated by setting small goals and allowing yourself access to non-food rewards when you meet them. For example, treat yourself to an small impulse purchase (such as a new DVD once you manage to lose 10 pounds, then again when you meet your next goal). Take weekly progress pictures to keep yourself on track, as visually seeing progress is far more motivating than merely witnessing numbers on the scale. Structuring a proper system of rewards can help you keep going long after you would have forgone the cause without.