Many overweight or obese individuals undergo an endless cycle of losing weight and then regaining it — often called “yo-yo” dieting.

Modern sedentary lifestyles and high-calorie fast foods have only worsened the difficulties of losing unwanted weight.

One of the problems is that when starting a diet, many people set unrealistic goals. They may lose a few pounds at the outset, but then they experience a sense of deprivation, and soon find that they have gained back the pounds they worked hard to shed.

When planning a diet, you have to create a realistic regimen. For instance, losing just one pound per week and staying on that diet could lead to a 20-pound weight loss in just five months.

That’s much better for your mind and body than losing 20 pounds in one month and then regaining most of it or more the next month.

The more modest and attainable your weekly weight-loss goals are, the less deprived you will feel.

People who feel hungry all the time often experience anxiety and irritability, which makes it harder to stay on a diet. The first impulse is to grab a comfort food, which may satisfy that hunger pang, but could lead to feelings of guilt and discouragement.

To keep on track, make sure you get rid of those familiar but unhealthy snacks, such as doughnuts, cookies, or chips. Keeping them out of sight will keep them out of mind — and mouth.

Replace them with healthy snacks such as unsalted nuts, raisins, carrots, celery, and fresh fruit.