Why Do I Keep Falling Off My Diet?

You work hard to stay on track with your

. But when a birthday part or holiday weekend comes around, you tend to dive off the deep end (and we don’t mean the pool). The truth is, you’re not alone. The American Journal of Clinical Nutrition found that only 20% of people who have lost weight will successfully keep it off. Instead of feeling defeated by statistics, ask yourself this: What are these people doing different? How can I be one of the successful few?

With these 4 simple weight-loss tips, you can overcome the odds:

Keep keeping track

Tools and apps, such as the

and MyFitness Pal, were designed for a reason: to help you! You may have been introduced to these tools when you first started your weight-loss journey, as they provide a good view of your baseline. Here’s the thing, though. You have to USE these tools in order to reap their benefits. If you want to continue seeing results – or even just focus on maintaining weight loss you’ve achieved so far – you will need regular check-ins and reminders to track your progress.

What exactly should you be tracking?

Body composition – While weight is an important piece of the puzzle, body composition shows a more details picture of that weight. Measuring body composition with the InBody Scanner allows you to see what percentages of lean muscle, fat, bone and water make up your body.

Body measurements – Are you losing belly fat? Have your biceps grown? By pulling out the tape measure, you’ll be able to better track your progress with hard, factual numbers. If this is not a comfortable form of measurement, you can gauge continued results just by putting on a pair of jeans. Your clothes are good indicators of weight-loss efforts. When you can fasten a belt buckle a notch tighter, you know you’re headed in the right direction.

Total calories – Weight loss is achieved by creating a calorie deficit, meaning you burn more calories than you take in. The only way to know if you’re accomplishing that is by tracking the total calories you consume each day. MyFitness Pal and a weight scale at home can be useful tools to help make this easier. Too much time and effort to input all that data? Simply snap a photo of everything you eat. A registered dietitian can help work with you to analyze total calories and guide you on portion control and nutrient balance.

Macronutrients – While total calories are important, knowing the composition of those calories is, perhaps, even more important. In order to properly fuel your body for physical activity – or for your daily routine – the right nutrients must be readily available. The primary nutrients to focus on are

, or carbohydrates, fats and protein. Getting a good balance of macros will ensure your body is healthy, strong and well-prepared for anything the day may bring. A registered dietitian can work with you to determine the right mix of macros.

Pick an accountability partner

The willpower and energy it takes to

can be overwhelming. But you don’t have to go at it alone. Find an accountability partner to support your efforts and take off some of the load on your shoulders. This person should be someone you can confide in and is available to talk regularly. Most importantly, your accountability partner should be a positive influence, offering motivation and guidance. A close friend seems like the obvious choice, but you may find yourself not listening to their advice. Think of someone you respect and admire, such as a fitness coach or nutrition professional. Plus, these professionals have the specific education and experience to guide you through a long-term weight-loss plan successfully!

Plan your attack

Speaking of plans, what are you doing this weekend? Do you have a birthday party coming up? Treat your healthy body goals the same way you do your work day – with careful preparation. Look at your calendar to see what you have planned for the next week or two. If you know you’ll be going out to eat, review the menu and decide on a meal before you get there. Maybe festivities are at someone else’s house. Offer to bring a

, so you know you always have something to eat when temptation strikes.

Refresh your goals often

If you’ve had success meeting your

so far, these tips may already be familiar to you. In fact, maybe you have all the tracking, accountability and meal planning down to a science. Great! But there’s still one more piece to your long-term weight-loss plan. Continue to set goals. Constantly having a goal to work toward will keep you motivated and focused. It may even help to peg a concrete deadline – an exact date – to these goals. This will help the goal feel achievable. Keep in mind, your goals do not always have to be sky-high. Smaller, frequent goals are often more reasonable and more motivating.

When you’ve fallen off your diet, get right back on by implementing these 4 tried-and-true weight-loss tips. Tracking, accountability, planning and goal-setting are sure-fire ways to keep you on the path toward success.