What should you do if your weight loss efforts do not work?
Often we hear “why can’t i lose weight with diet and exercise“. If weight loss does not work, you must get smart.
It always helps to be smart. And in this case you can also achieve more with less effort by approaching this problem differently.
If weight loss does not work, then you know one thing for sure: your body gets more calories than it consumes.
How does this insight make sure you lose weight? Simple:
1. There must fewer calories come in.
2. There must be more energy going out.
3. You need to have the discipline to run step 1 and 2 structurally.
Resolved. And how are we going to do this? By making small changes, of course. Because with small steps we make our lives more fun – even when it comes to weight loss.
There must be fewer calories going in
Losing weight is not possible if you eat too many calories. If you fill a bath with too much water, it will overflow. And if you overload your body with more calories than it can burn, you swell up. If you eat and drink more calories than you need, it will be impossible to lose weight.
What steps can you take to eat fewer calories with little effort?
#1. Foods to avoid to lose weight; Use less oil and grease.
Oil, margarine and butter contain many calories. But they do not give you a full feeling. Using less makes it much easier to get fewer calories. Animal products contain a lot of fat. Eat less meat or stop it altogether – that makes it easier to eat fewer calories daily.
#2. Stop eating refined sugar.
It is addictive and causes you to eat a lot more calories than you need. Because once you open a bag of candies, we both know what will happen. Break your sugar addiction and discover how you suddenly feel better.
#3. Stop drinking calories.
Liquid calories are unnecessary unless you are breastfeeding or are seriously ill. Stop drinking sugar and fat. Replace soda, dairy drinks and sweet coffee specialties with water, cold-brew iced tea, black coffee, tea and sparkling water with fresh fruit.
#4. Make your eating pattern simple.
Yes, you can find all sorts of cool snacks that are reasonably healthy. You can also just pick up a piece of fruit. Make your eating simpler. Brown rice with some tofu, broccoli and some soy sauce is simple, tasty, nutritious and healthy.
#5. Push the misery out of your eating pattern.
The more you fill your plate with vegetables (low in calories), the more you are stuffed and the less likely you will be to eat calorie-rich snacks. Push yourself full with healthy food, then you’ll push junk food out of your eating pattern.
There must be more energy going out
Exactly. Losing weight does not work if you don’t use energy. As long as the car keeps driving, you need to keep filling it with fuel. And the more you use your body, the more you can eat while you lose weight.
These are some strategic ways to burn more energy so you do not have to worry about what you eat.
#1. Build muscle tissue.
Muscle tissue consumes more energy, even when you’re sitting still. Have you eaten too much today? Then do some strength training to convert the energy into muscle tissue. Do not make it complicated – even push-ups, plank exercises, doing squats or sit-ups is better than doing nothing. All these small things help. Muscles help you burn more energy so you lose weight easier.
#2. Put movement in your daily life.
I know I always eat too much when I visit my mother–n-law. That is why I often ride my bike to her house. The way back and forth will burn 1,000 calories. Because of this, it doesn’t matter that I eat more calories than usual. I don’t need to be super strict.
#3. Embrace ‘micro workouts’.
The idea is ‘something is better than nothing’. You do not have to sweat an hour in a gym if you want to move more. You can run for a few minutes on the spot, do some push ups, or even do some yoga exercises after you get out of bed. Simple, small workouts have real impact – without much effort.
#4. Combine entertainment with movement.
Sometimes I watch a series or a YouTube video as I walk in place. I’ll keep moving until the video is over. Or, I’m cycling with an educational audio book on my phone. Plus point: movement helps your brain remember things! Ideal for lectures, audiobooks, TED Talks and educational documentaries.
#5. Integrate games in your life.
Playing for an hour with my nephews in the playground burns 350 calories according to my watch. These are my favorite calories – while I play tag and my nephews run through the playground.
You must have discipline
And this is exactly where it becomes difficult for many people. You know what to do, but you find it hard to take this step. All worthwhile things take effort. And losing weight does not work if you are not able to eat less and move more.
How do you develop the discipline to eat fewer calories and burn more calories? These strategic tips make weight loss a lot easier.
#1. Change one aspect at a time.
Each step is one. If you want to change permanently with little effort, implement one small change at a time. Then you persevere better with less effort.
#2. Focus on the performance, not on the result.
Do not constantly look at your scale. Do not constantly check your abdominal circumference. Decide what purpose to pursue, determine how you get there, then focus on the execution. Your daily performance is your goal – try to reach it every day. The abdominal circumference comes without saying.
#3. Change your purpose from ego to love.
Motivate yourself with love, not from fear of being not good enough. Change because you want to take better care of yourself. Because you want to be healthier. Because you award yourself a beautiful body. Not because you want to impress others, or because you’re hoping for approval or acceptance when you have the perfect body. Ego goals are boring and lose their value quickly. Goals from self-love are powerful and authentic.
#4. Work with rules.
For example: “I do not drink alcohol during the week” or “I only eat refined sugar at parties.” And keep those rules! Rules make your life easier because you do not have to negotiate with yourself. This makes it easier to maintain losing weight.
#5. Release your perfectionism.
Did it not go well at work this afternoon because someone was celebrating his/her anniversary and you fell in love with a hamburger and fries? No worries. From now on, pick up the thread again. Making mistakes is allowed. Ask yourself: “What can I do now to limit the damage?” Go for sport and eat less heavily tonight. Nothing wrong.
That’s how it works
So don’t say “why am I not losing weight“. Losing weight does not work if you act like someone who does not want to lose weight. It’s the art of bypassing your pitfalls, avoiding common mistakes and taking strategic steps to get better at achieving your goal.
Don’t hurry – just adjust calmly.