I've tried everything and can't lose weight!
I've struggled with my weight all my life and feel like I've tried everything. Cardio, weight training, calorie counting, fasting, going vegetarian, cutting carbs, you name it. I'm tired of never seeing results and am at a loss for what to do. Please help!
There are many common mistakes people make when trying to lose weight. People usually try to lose weight using a mixture of intense exercise and low-calorie diet, which often makes them hungry and cranky and leads to them breaking the diet and either failing to lose weight or even gaining more weight. Calorie counting without taking into consideration the quality of calories is another common mistake. Eating your food at certain times is also critical to guarantee hormonal balance and optimal fat loss. People also often consume too much protein to lose weight. Unless you're a competitive athlete or lift weights daily, you do not need to consume tons of protein to keep your metabolism going or improve it. Excess protein intake has been linked with higher risk of cancer development in the long term and healthier societies, such as Blue Zones, do not consume a lot of protein daily.
Omg breaking your diet because you're hungry and cranky is so real!! I used to be hangry all the time when I was trying intemittent fasting. I found myself constantly thinking about food and fighting the urge to snack because the food I was eating was not filling me up. I really suggest that (if you choose to diet), you try something that leaves you in a calorie deficit while still giving you enough to eat, otherwise it will be a mental struggle for you to stick with your diet and you'll just end up feeling crappy all the time. There's lots of low-calorie recipes on the internet these days, so that's a great place to start!
If you're having trouble losing weight, one thing to consider is how and when you eat food. The time at which you consume food during the day impacts how your body is going to digest and metabolize it. There's growing evidence that eating food late at night leads to more fat storage as opposed to eating foods during the day. It's easier to burn those calories when you eat them during the day.
So many different factors, including hormones, come into play with weight loss. Even if you're eating a calorie-restricted diet, you'll struggle to lose weight if your system is in a state of chronic stress. A lot of people's bodies are under psychological stress from work, finances, social isolation, etc. But some people may also experience chemical stressors from heavy metals, mercury, lead, arsenic, and things like mold that can be growing in their home.
When you add chemical or psychological stressors to physical stressors (like not getting enough sleep or having an infuriating boss), the body is suddenly in a compromised position. All of those factors will interfere with weight loss. I like to say that relaxation is actually one of the best tools you can use to help your body lose weight. If the body is always in a stress response and physiologically pumping out stress hormones and cortisol and adrenaline, it makes it much more difficult for your body to burn fat. I think that's a hidden piece of the puzzle that people might overlook. Generally, trying to have good stress management is actually really important for losing weight.
So many different factors, including hormones, come into play with weight loss. Even if you're eating a calorie-restricted diet, you'll struggle to lose weight if your system is in a state of chronic stress. A lot of people's bodies are under psychological stress from work, finances, social isolation, etc. But some people may also experience chemical stressors from heavy metals, mercury, lead, arsenic, and things like mold that can be growing in their home.
When you add chemical or psychological stressors to physical stressors (like not getting enough sleep or having an infuriating boss), the body is suddenly in a compromised position. All of those factors will interfere with weight loss. I like to say that relaxation is actually one of the best tools you can use to help your body lose weight. If the body is always in a stress response and physiologically pumping out stress hormones and cortisol and adrenaline, it makes it much more difficult for your body to burn fat. I think that's a hidden piece of the puzzle that people might overlook. Generally, trying to have good stress management is actually really important for losing weight.
What helped me lose weight was being diligent about counting my calories. Before I tracked my calories, I would just eat what I thought was "healthy," like a salad or chicken breast, but I didn't realize that I was underestimating how many calories I was eating because things I didn't take into account, like drizzling olive oil on my salad or cooking my chicken in too much oil or putting creamer in my coffee or having a tiny nibble here and there, really added up. There were 100s of calories a day I was consuming that I wasn't even aware of. After I got better about tracking literally everything I was putting into my body, I was able to better adjust my intake and managed to start losing weight.
How do you track them, any tips on methods or apps?
Myfitnesspal is great
Sugary drinks were the culprit for me when I was struggling to lose weight. I'd skip meals and eat tiny portions to lower my calorie intake, but then had absolutely no self control when it came to boba or soda or going out drinking with friends (alcohol has a LOT of calories). After I made the switch to drinking water only, I started dropping pounds. I definitely miss my sweet sips but a diet soda or milk tea with artificial sweetener curbs my cravings when they get really bad.
How to prepare a delicious all day healthy variety meals for a week for five days
It helps to prepare the meals on one day and then store them compartmentalized into meals/snacks in fridge/freezer versus trying to cook something health every day.
for me, the best thing to do was count my calories and workout for about an hour a day.
Stress can also mess with weight loss. I didn’t realize how much it was holding me back until I started managing it better with things like more sleep and just stepping back when life got too hectic.
Hey there,
I totally understand how frustrating it can be when you've tried so many different methods and still aren't seeing the results you’re hoping for. It sounds like you've really put in a lot of effort, and that can feel discouraging. Sometimes, it’s not just about the number on the scale but also about how our bodies respond to different approaches. Weight loss can be incredibly complex, and it might take a combination of things to see the results you're looking for.
If you've been consistent with your exercise and nutrition and still feel like you’re not getting anywhere, have you considered non-invasive treatments like Cool Sculpting in Boca Raton FL? It's a body contouring treatment that targets stubborn fat areas, and many people find it helpful as a complement to a healthy lifestyle. While it's not a weight-loss solution on its own, it can help with those last few areas that seem resistant to diet and exercise.
I totally understand how frustrating it can be when you've tried so many different methods and still aren't seeing the results you’re hoping for. It sounds like you've really put in a lot of effort, and that can feel discouraging. Sometimes, it’s not just about the number on the scale but also about how our bodies respond to different approaches. Weight loss can be incredibly complex, and it might take a combination of things to see the results you're looking for.
If you've been consistent with your exercise and nutrition and still feel like you’re not getting anywhere, have you considered non-invasive treatments like Cool Sculpting in Boca Raton FL? It's a body contouring treatment that targets stubborn fat areas, and many people find it helpful as a complement to a healthy lifestyle. While it's not a weight-loss solution on its own, it can help with those last few areas that seem resistant to diet and exercise.
I am skinny fat, and I am also constipated too. I don't drink soda, alcohol, or caffeine, and I eat no sweets, and still my abdomen sucks. What should I do? I also try my best not to eat junk; it is monthly only. I am so tired. What should I do?
When I was struggling to lose weight, it turned out that my problem was tied to sleep, for a number of reasons. I was not getting enough rest for my body, so I was tired all the time and didn't have the energy to exercise regularly or make healthy choices; it was faster to prepare and eat unhealthy food. I was also awake for longer, which opened up more opportunities to snack. I felt like I had more of an appetite and more cravings too. When I got my sleep schedule back on track, everything fell into place!
Are you maybe stressed right now? I found that I had a much harder time losing weight during periods of my life when I was super busy or stressed, and then when things settled down I was able to lose weight easier. I'm not sure if it was the biological impact of stress or if it was that the stressors were keeping me from dedicating time to my exercise and diet, or maybe both. But try to incorporate some relaxation into your weight loss routine to see if it helps! Good luck.
I see obsession with weight loss a lot in people that I work with. And I think a lot of it comes back to diet culture and just how pervasive it is in our American society. So I would challenge the individual to think about their motivation for why they want to lose weight in the first place. And oftentimes, people want to because they want to be healthy. If that's the reason, I'd ask more questions and have the individual think about what health actually looks like for them. There's a lot of research out there that lowering weight will not change a lot of health markers that doctors are looking at or improve health status. And so we can really focus on things that will improve health, like getting eight hours of sleep or reducing stress, increasing your fiber intake, things like that, and finding enjoyable movements that you can do throughout the day. I think those are going to be far, far more reaching in terms of a health impact than lowering weight, especially if it's something that's become obsessive and you're not even seeing success there. It's time to focus on other things. And sometimes when doing that, weight loss may come and sometimes it won't, but you'll be better for it anyway.
What helped me lose weight was making healthy options easier to access and unhealthy options harder to access. I used to have junk food within arm's reach and sweet drinks always cold and ready to drink in the fridge. When I put away all my junk food in tall, hard-to-reach cupboards and loaded my fridge with fruits and vegetables instead of empty calories, I found it a lot easier to stick to my weight loss goals!
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Reader Tips from How to Lose Weight
Add more movement into your day by using a standing desk at work, taking the stairs, parking far from your destination, and performing your errands by walking or biking whenever possible.
Replace your favorite junk foods with healthy alternatives, such as popcorn, trail mix, veggies and hummus, or yogurt with berries.
Poor sleep may lower your metabolism, so try to get at least 7 hours of sleep every night.
If you feel bored when exercising, listen to upbeat music to motivate yourself!
Wait about 3 hours to sleep after eating so your body can digest the food.
Reader Tips from How to Get Motivated to Lose Weight
If a lot of your motivations have to do with the way other people perceive you, it's going to be hard to stick to a weight loss plan. It's best to look inside and figure out why you want to change. What's in it for you? Do you want to feel better? Do you want to improve your health? You've got to find a reason beyond, "I don't want people to think I'm overweight."
Don't obsess over every single thing, and don't be too hard on yourself if you skip a day of your weight loss plan or you break a rule or something. Nobody is perfect and you aren't going to improve anything by beating yourself up.
Try to buy most of your foods from organic markets or local grocery stores. Processed food is unlikely to help you on your journey, and the markets and local stores are more likely to have healthy options.
Reader Tips from How to Lose Weight in 3 Months
Make sure you are losing weight for health reasons only! Trying to lose weight just to please other people or look "hot" can lead to eating disorders. If you are struggling with self image please talk to a mental health professional or close friends and family.
Everyone treats diet and exercise as equally important when it comes to losing weight, but they aren't all that equal. Your diet is a much bigger deal when it comes to shedding the pounds than exercise is.
I heard somewhere that it's not healthy to lose more than 3-5 pounds a month. If you want to lose more than that, I'd recommend talking to a doctor before you begin your weight loss journey. Good luck!
