When the Scales Won’t Budge: What to Do If You’re Struggling to Lose Weight

When the Scales Won’t Budge: What to Do If You’re Struggling to Lose Weight

When the Scales Won't Budge: What to Do If You're Struggling to Lose Weight

Trying to lose weight can be a frustrating and challenging journey. You make changes to your diet and exercise routine, and yet the scales won’t budge. When you hit a weight loss plateau, or if nothing you do ever seems to help you get started, it’s easy to feel discouraged and defeated. But don’t give up. Here are some tips on what to do if you are struggling to lose weight. 

Reassess Your Goals and Strategy

First, take a step back and reassess your goals and weight loss strategy. Are you trying to lose too much weight too quickly? Are you setting unrealistic goals for yourself? Or are you not being consistent with your diet and exercise routine?

If you are not seeing results, it might be time to re-evaluate your approach. Consider setting smaller, more achievable goals and adjusting your diet and exercise plan accordingly. Be sure to track your progress and adjust as needed. For example, if you have hit a plateau in your weight loss, cutting back on calories or changing up your workout routine might be worth trying to see if that makes a difference. 

Be Mindful of What You’re Eating

One of the most common reasons why people struggle to lose weight is that they are consuming more calories than they are burning. Even if you are eating healthy foods, you may still be eating too much. It’s essential to be mindful of portion sizes and track your calorie intake. 

Consider keeping a food diary to track what you’re eating and how much. This can help you identify areas where you may be consuming too many calories, such as snacking or indulging in high-calorie treats. Fill your plate with whole and nutritious foods like vegetables, fruits, whole grains, and lean proteins. Limit added sugars and processed food as much as possible. 

Try Weight Loss Treatments

If you have tried diet and exercise and are still struggling to lose weight, it might be worth considering weight loss treatments like Orlistat and other prescription weight loss tablets. Prescription medications are often recommended for people who have tried and struggled to lose weight through diet and exercise alone. They work by blocking the absorption of fat in your diet, preventing your body from breaking down fat in your food so you excrete it instead. A weight loss treatment like Orlistat can help you lose more weight than diet and exercise alone, but it’s important to bear in mind that it should always be used in conjunction with a healthy diet and regular exercise. To learn more, book your weight loss consultation here. 

Stay Active

Exercise is a crucial component of any weight loss plan, and staying active can help you break through a plateau. Aim for at least half an hour of moderate intensity exercise like cycling, swimming, or brisk walking, most days of the week. If you are not seeing results, it can be worth changing up your routine. Consider adding in some weightlifting or high intensity interval training (HIIT). If you’re not sure where to start, working with a personal trainer can be a good idea. 

Remember that any exercise is better than none, so if you are struggling to fit a full workout in, try breaking it up into shorter sessions throughout the day. For example, do a quick workout before work, or go for a walk during your lunch break. 

Manage Your Stress

Stress can have a significant impact on weight loss, so it’s important to find ways to manage it. When you’re stressed, your body releases the hormone cortisol, which can increase appetite and cause you to gain weight, particularly around the midsection. 

It’s worth trying to find ways to reduce your stress levels, such as practicing yoga or meditation, taking a relaxing bath, or spending time in nature. Getting enough sleep can also help you reduce your stress levels and promote weight loss. 

Understand Your Body’s Needs

Finally, if you are struggling to lose weight, it’s important to take the time to understand your body’s needs. Everyone’s body is different, and what works for one person may not work for another. Factors such as gender, age, genetics, and underlying health conditions can all impact weight loss. 

Because of this, it’s essential to listen to your body and give it what it needs to thrive. Whether it’s changing up your sleep routine to get enough sleep or making sure that you are drinking enough water every day, meeting your body’s needs is the first step in seeing progress with your weight loss. Consider working with a dietician or healthcare provider who can help you create a personalised nutrition plan that is designed to meet your individual needs. 

Losing weight can be a challenging journey, but don’t give up if things aren’t going as planned. Re-assess your strategy and determine if you would benefit from a boost such as weight loss treatments.