Diet oh diet

I spent 5 months to loose 5 kg.....but it takes 1 month to gain 3 kg....huuu...sia-sia sudah.....

I admit....I ate too much fast food...hmmm...I spoiled my tummy too much...need to stop this habit..

By the way...I found this article in one of the famous search engine - YAHOO!....Below are the excuses from their diet failure..

8 Diet Downfalls and Solutions

Learn how to stop sabotaging your efforts to lose weight and get advice on healthy snacking.

PROBLEM: I like a big bowl of cereal in the morning.
SOLUTION: Your first course of action is to make sure you're eating a low-glycemic load (GL) cereal, such as Raisin Bran, All-Bran, or Bran Flakes, or at least a medium-glycemic load type like Kellogg's Special K. The glycemic load accounts for how fast the sugar in a food is converted to blood sugar and the dose of sugar in the food.

If you're not used to these cereals, mix them with a bit of your usual cereal at first to make the transition easier. Second, pour less into the bowl and add something else to fill it up. You can top your cereal with fresh fruit, like chopped apples, strawberries, or blueberries. Adding a tablespoon of chopped nuts is an excellent strategy because nuts add protein and "good" fat, both of which help stabilize your blood sugar and keep you feeling full.

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PROBLEM: I don't eat breakfast until I get to work, and then there's not much to choose from except bagels or muffins.
SOLUTION: Pack your breakfast in an insulated lunch bag the night before so you can grab it on the way out of the house. A fine breakfast is a piece of fruit, a plastic bag with a small handful of nuts, and 8 ounces (250 ml) of low-fat yogurt. Or make a batch of healthy bran muffins over the weekend and grab one along with an orange. Another option: Keep a box of high-fiber, low-GL breakfast cereal (along with plastic spoons and bowls) at your desk, and bring the milk (in a Thermos), fruit, and nuts with you.

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PROBLEM: I like sweet drinks, not water.
SOLUTION: That's okay. But think of these drinks, whether they're soft drinks, sweetened iced tea, or sugary fruit drinks, as a treat, like dessert. You wouldn't eat dessert more than once a day, so don't indulge in these drinks more often than that either. Wait until the afternoon and then get the smallest size you can find. In the meantime, cultivate another habit -- sipping sparkling water. Some flavored varieties have few or no calories, and a good squeeze of lemon or lime juice makes plain sparkling water much more interesting and palatable. Buy seltzer or mineral water in bulk and make sure there's plenty at home and at the office. Changing this one habit can be a really effective way of improving your diet and even losing weight.

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PROBLEM: There's no place to get a healthy lunch near my office.
SOLUTION: One strategy is to think through what changes would make it easier for you to bring lunch from home. If you're lucky, your office has a refrigerator, a microwave, or even a toaster oven. If so, get into the habit of making more of whatever you're having for dinner, then pack up the leftovers for lunch the next day. If there's no fridge, pack your lunch in a small insulated lunch bag with an ice pack. It will stay cold through lunchtime.

PROBLEM: I like pizza. Is that so bad?
SOLUTION: The devil is in the details. The thicker the crust -- especially Sicilian -- the higher the GL of the meal. If you add pepperoni, you really sabotage yourself with extra calories and saturated fat, which contributes to insulin resistance. So think healthier pizza: thin crust with veggies on top. Go for whole wheat crust if it's available. Stick with one or two slices. Add a salad with vinaigrette dressing so you get enough food to feel full; the vinegar in the dressing will also help lower the GL of the meal. And make the soft drink a small one or, better yet, have sparkling water.

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PROBLEM: When I get salad from the salad bar, I usually load it with cheese, croutons, and creamy dressing. Is it still good for me?
SOLUTION: You might as well eat a hamburger with a side of lettuce. Full-fat cheeses and creamy dressings are high in saturated fat, which is bad for insulin sensitivity. They and the croutons (which are fried) are also loaded with calories. Don't abandon salads, just look for ways to keep them interesting and healthy. Add toasted sunflower seeds for crunch (and healthy fat) or a few black olives for richness (and again, "good" fat). Add hot peppers, if you like them, for kick. Throw on some chickpeas for additional texture. Top it all off with a vinegar-based dressing; experiment to find a tasty one you like, such as mustard vinaigrette for extra flavor.

PROBLEM: I am starving at about 3:00 in the afternoon, and I eat whatever junk food is in sight.
SOLUTION: If you eat foods for better blood sugar for breakfast and lunch, this won't happen. And that's good, because research shows that when they're really hungry, people can eat as much as twice as much food as they normally would. Snacking itself isn't bad at all, though, so keep healthy snacks on hand (think carrot sticks, apples, low-fat yogurt, a few whole grain crackers and peanut butter, or a handful of peanuts or almonds) to keep the sailing smooth between lunch and dinner.

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PROBLEM: I eat carbs when I'm stressed or anxious.
SOLUTION: A lot of people reach for carbs when they're stressed. (The scientific jury is out as to whether carbs actually help calm you down. The effect may simply be due to a sense of comfort from a familiar food.) There's no quick solution here. The key is to figure out ways to cope other than eating. Practice deep breathing or give yourself a "timeout" by taking a 10-minute stroll, after which the craving should have passed. One of the best ways to deal with anxiety in general is to exercise; even a brisk 20-minute walk can lift your mood and calm you down. Studies show that people who exercise regularly have lower responses to stress than people who don't. You can also practice prevention at the supermarket: Avoid buying simple carbohydrates so they aren't within reach when you want them.