Why am I not losing weight? You go to the gym, try different exercises, follow a diet plan, and still end up not losing weight. There is a general perception that no one ever succeeds at long-term weight loss. This thought is no less than a nightmare for most of us.
Losing weight is not just about exercising or fasting; rather, it requires the proper intake of nutrients. There are some simple things you can do to reach and maintain a healthy weight.
Do’s
- Eat 500 fewer calories than your body needs per day to maintain your weight. Women should aim for 1,200 to 1,500 calories per day, whereas men should aim for 1,500 to 1,800 calories per day.
- Eat a protein-rich breakfast. It makes you feel full for long hours.
- Include about 2 cups of fruit and 2 to 3 cups of vegetables in your diet.
- According to a study, whole grains are more likely to reduce hunger, which could lead to a decrease in calorie intake.
- Aim for moderate to intense exercise, i.e., 75–100 minutes per week.
- Practice breathing and relaxation techniques to manage your stress level.
- Prefer stairs instead of elevators.
- Practice mindful eating and avoid distractions while eating.
Don’ts
- Avoid sweet drinks that include energy drinks, soft drinks, packed fruit juice, and high-sugar sodas.
- Avoid fast food such as pizza and French fries, as they are high in calories and can cause weight gain.
- Avoid binge-eating.
Replace An Unhealthy Diet With:
- Whole-grain rice, bread, oats, barley, and whole-wheat
- Fruit, nuts, and seeds, herb teas and fruit-infused water
- Smoothies with water or milk
- Peas, beans, and pulses
- Yogurt
Losing weight isn’t just about fitting into your favorite jeans; it’s about investing in your long-term health. Weight gain, especially excess body fat, is linked to a cascade of health problems.
It can increase your risk of developing type 2 diabetes, heart disease, certain cancers, and even joint pain.
Even losing around 5–10% of your body weight can significantly improve your health and well-being. The tips discussed in this article provide a roadmap for achieving sustainable weight loss.
Remember, it’s not about drastic crash diets, but about adopting healthy lifestyle changes you can maintain for the long haul.
By incorporating these tips, reducing your calorie intake, and increasing physical activity, you can achieve a healthier weight and empower yourself to live a longer, more vibrant life.
