Dieting isn’t easy.

There are tons of ups and downs. Progress isn’t linear, and we need to carefully make decisions in order to continue making progress.

With that decision making comes a roller coaster of emotions broken up into phases throughout the diet.

All told, it’s quite the process. But we can break down any diet into three distinct phases in order to best understand what to expect from this process.

Phase 1: Relatively quick and easy progress

In Phase 1, we are in the beginning stages of a calorie deficit for the first time in a while. Our body responds quickly and we see weight loss immediately.

This is a great time, and it’s highly encouraging and motivating. You gain a lot of momentum and confidence during this phase, which will be needed in Phase 2, which gets much more difficult.

Phase 2: Plateaus and mind games

At some point, that quick and easy weight loss will lead to a plateau. You can’t lose weight forever. Eventually you’ll need to make changes in order to keep that progress going.

That is Phase 2 — the most challenging part of any diet.

Mentally, it’s difficult. You have experienced progress up until this point, where it plateaus. You’re left to wonder a lot of different things as you step on the scale each and every day and the number doesn’t budge.

You drop calories, train harder and harder, and still nothing. You’ll possibly think about giving up in this stage, as you ponder if any adjustment will work.

Perhaps you make way too many changes and screw up the entire program.

It’s a trying time and really the most crucial part of the diet. This is make-or-break time, where you need to believe in the program and keep the blinders on and just keep working.

Phase 3: So hard, but so rewarding

It doesn’t get any easier as the diet progresses. You’ll be doing more work than ever on fewer calories than ever.

With that said, progress is back in full swing and you really start to see the change you want in the mirror.

Each and every day you notice new signs of progress. It’s incredibly motivating and, despite the fatigue and hunger, you want to crush every day and be as consistent as possible to reach your end goal.

This is the phase that makes all of the work in Phases 1 and 2 worth it.

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So, what’s the point of all of this?

I hope it’s relatable. I’m going through a diet at the time of authoring this article, and I’m solidly in Phase 2. It’s a struggle. My confidence is waning, and I’m having trouble dealing with stepping on the scale every morning and seeing it remain the same, despite working harder than ever and eating less calories.

If you find yourself in that situation, or any of the phases in your diet journey, just understand that keeping your head down and pushing forward is going to be the best and most effective medicine.

Keep working hard and believe in your plan. You’ll get there eventually. We just need to wade our way through the tough times as part of the process.

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CGF