A lot of people find losing weight extremely difficult. ‘No matter what I do I can’t lose weight!’ – a sentence you often hear tossed around in conversations. Well, all you need to successfully slim down is create an adequate caloric deficit with the help of diet and exercise. Besides that, there are plenty of other ways to make sure the pounds come off quicker. Lucky you, because we uncover most of them in this informative read!
Tips on how to lose weight in a healthy way
Here are some tips that will help you reach your weight loss goal in a healthy way:
- Get enough sleep
A 2012 research showed that lack of sleep can lead to a slower metabolism, which in turn slows down your weight loss, promoting the storage of unused energy in the form of fat. Insufficient sleep increases the production of a stress hormone cortisol, which controls your mood, motivation, and fear, and if overproduced, may promote fat storage, resulting in a rapid weight gain.
- Eat up your fruits and veggies
These are not only filled with vital nutrients, but also contain a lot of fiber, which can prolong your feeling of fullness. You can eat a lot of fruits and vegetables without increasing your caloric intake drastically.
- Increase your level of physical activity
Exercising can add to your calorie expenditure while making you overall healthier, stronger, and fitter. Here are some exercises to help you trim down:
- Kettlebell swings
- Mountain climbers
- Keep your gut healthy
Having a healthy gut microbiome is a must at any time, and especially when it comes to weight loss. To increase the amount of good gut bacteria, you need to add more fermented and prebiotic foods to your menu.
- Stay hydrated
People sometimes confuse hunger with thirst. So, if you are hungry, first try drinking some water, and if you still feel hungry after that, then have a healthy snack or meal.
The Best Diet To Lose Weight
It may be extremely difficult to find a diet that works as if it was tailored specifically to your needs and goals. Experts suggest that low-fat and low-carb diets are the most effective ones at helping people slim down. Here are some of the most popular weight loss diets that you can try:
- The Vegetarian Diet
The vegetarian diet requires you to give up animal flesh, including meat, fish, and poultry. You are allowed to eat dairy and eggs, and encouraged to consume plenty of fruits, vegetables, and whole grains. Following this diet will naturally reduce the number of consumed calories, leading to weight loss.
- The Vegan Diet
The vegan diet is more restrictive than a vegetarian diet since it bans all animal foods, including meat, fish, poultry, dairy, eggs, and even honey. It encourages the consumption of fruits, vegetables, legumes, nuts, seeds, and healthy fats. Like a vegetarian diet, the vegan diet is plant-based and makes you feel fuller with fewer calories, naturally leading to weight loss.
- The Mediterranean Diet
This Mediterranean diet is quite sustainable and less restrictive. It encourages you to always have freshly made foods, swap red meat for fish or poultry, and bad fats like butter for healthy fats from nuts, olives, and olive oil. This diet also encourages portion control and physical activity to help burn calories.
In general, it is recommended that you focus on healthy foods and the reduction of calories. Here is what to eat to lose weight: lean protein, fiber-rich foods, fruits, and vegetables.
What Foods Should I Stop Eating To Lose Weight?
Some foods and drinks that you should cut out of your diet include sugary drinks, baked goods, salty foods, unhealthy fats, refined carbs, candy, and alcohol. If you keep thinking no matter what I do I can’t lose weight, but you are eating the above mentioned foods regularly, then this is probably why your weight is not decreasing.
Why Can’t Many Women Reach Their Goal Weight?
You may have noticed that compared to men, women often find losing weight more difficult. If you are wondering ‘why can’t I lose weight no matter what I do’, here are some of the reasons why some women struggle with weight loss:
- Your mother’s diet and weight during pregnancy.
- Repeated dieting.
- Hypothyroidism (underactive thyroid).
- PCOS – Polycystic Ovary Syndrome.
Do I eat too close to bedtime?
What you eat at night matters more than when you eat it. Calorie-dense foods before bed could make you gain weight as compared to low-calorie snacks at bedtime. Instead of eating a big meal at night, opt to eat healthy, balanced meals and snacks throughout the day.
Is it because I’m under too much stress?
It might be. When you are stressed, you can trigger glucocorticoids and progenitor cells, which can lead to weight gain. Increased levels of cortisol cause higher insulin levels and drop blood sugar levels making you crave sugary, fatty foods.
Do I burn calories slower than other people?
Your calorie-burning speed depends on your metabolism. If your metabolism is high or fast, you will burn more calories at rest and during activity. A high metabolism means you’ll need to take in more calories to maintain your weight.
Some ways that you can tell if you have a slow metabolism include weight gain, difficulty in losing weight, frequent headaches, dry skin, hair loss, and others.
The Bottom Line
The solution to the “no matter what I do I can’t lose weight” problem lies in a healthy diet that creates a caloric deficit and regular exercise. Before starting to follow any new diet or workout plan, please consult your doctor.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!