Most of us know the dieting drill at this stage – we start off with the best of intentions but give up within a few days.

Whether it's hunger, inconvenience or pure boredom, the fact is that most diets fail within just one week.

If you're trying to drop the pounds for a special event, or just embrace a healthier lifestyle in general, take note of the following reasons for failure – and learn to avoid them.

Reason 1
You're going for a crash diet
Juice, cabbage soup or even cayenne pepper and water… crash diets might seem like the perfect quick fix but they take extreme willpower. Not only that, but the moment you start eating "normally" again the weight will go right back on.

How to succeed
Accept that there's no fast track to losing weight, and serve your body better by making small changes towards a healthier lifestyle. Reduce your portion sizes, cut down on sugar, and choose filling, healthy meals that nourish – not deprive – your body.

Reason 2
You're an emotional eater
Yes, that diet seemed totally manageable on Monday morning when you were energised after a relaxing weekend. But if you find you often eat when stressed or tired, you can guarantee you'll be reaching for a quick sugar fix before the week is out.

How to succeed
Distance yourself from temptation by keeping a range of healthy and tasty foods nearby. And if you do falter and fall off the wagon, accept it and move on rather than taking one biscuit as a licence to finish the whole packet.

Reason 3
Many of your social events involve food
While it might be easy to stick to your clean eating plan when you're making dinner at home, it becomes far more difficult if you're out for a meal with friends, heading for a treat-filled trip to the cinema, or presented with a massive slice of apple tart by your granny.

How to succeed
Be open about your dieting goals and ask friends and family for support – the more accountable you are, the harder it is to fail. Think about other ways to interact with friends. Instead of meeting for coffee and cake, go for a walk or a browse around the shops.

Reason 4
You're hungry
Unless you've planned out your diet with a qualified nutritionist, chance are it's too low in certain nutrients or it's simply just not enough food. If you're starving come dinner time, portion control and mindful eating will go out the window.

How to succeed
Ensure your meals are full of healthy and satisfying foods like lean protein (eggs, chicken, fish, beans, lentils), fibre (fruit, vegetables) and healthy fats (avocado, nuts, seeds, olive oil). And instead of counting calories, aim for three tasty and nutritious meals each day.