10 Things To Try If You’re Not Losing Weight On a Diet

Updated on July 12, 2021 by Amber & The Team.

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Being overweight is hard! But what’s even harder than being overweight is dieting and NOT losing weight.

There are many reasons why this happens but here’s the thing: if the diet isn’t working it’s probably because you’re doing something wrong.

Dieting is simple science – it’s a matter of calories in and out. Take in fewer calories than you expend and you’re bound to lose weight. And yes, dieting takes time.

When you first start, it’s relatively easy to lose weight because your body starts to flush out the excess water weight. But as time goes on, your body adjusts to what you’re doing and weight loss slows down. It can take years to lose significant amounts of weight and it might not be a case of your diet not working, but more that it’s working extremely slowly.

So don’t be alarmed if it seems like nothing is happening. Bodyweight also changes depending on the foods you’ve eaten, your hormones and water retention (this is why you can’t always trust the scale.).

It’s also important to take precise measurements when you start. Measure everything from your waist to your weight, BMI and body fat ratio. That way you’ll know if something is actually happening!

Back to the topic! So is there anything you can do to fix this and finally start losing weight? Yes! If you’re not losing weight on your diet here’s what you should do.


If You’re Not Losing Weight On a Diet


1) Count calories more precisely


As I’ve mentioned, it’s a matter of calories in and out. People who struggle to lose weight are usually eating too many calories. You might think this doesn’t apply to you, but studies have shown that most people incorrectly guess the number of calories they eat. This is why you need to be precise when weighing your food and counting calories.

As crazy as it sounds, there’s also a possibility of not eating enough and therefore stalling your weight loss. Trust me, if you’re starving yourself, your body will do whatever it can to protect itself from famine.

By finding out the exact number of calories you should eat to lose weight you can avoid both overeating and undereating (here’s a great calculator for that).


2) Keep track of what you’re eating


Studies have found that people who keep track of what they eat, lose more weight than those who don’t. Start keeping a food diary or taking pictures of your meals. This way you’ll know exactly what you’re eating and how much.

P. S. If you’re looking for a simple solution that doesn’t require any device, here my favorite food diaries from ShineSheets store:


3) Avoid processed foods and stick to whole foods


What you eat is just as important as how much you eat. The healthier your food is, the more likely you are to succeed in your diet. Healthy foods are more satiating and will suppress your appetite. So stick to whole foods and try to avoid processed foods.


4) Eat fewer carbs


Carbs are an important energy source, but too much of carbs can also make you gain weight. And yes, you might be eating fewer calories than you expend, but how many of those calories come from carbs? If the scale isn’t budging (despite being precise with calories), maybe it’s time to consider a low carb diet. These types of diets are proven to burn fat and can help you lose weight faster or break through the plateau.


5) Eat more protein


Did you know that eating more protein boosts your metabolism and reduces cravings? It’s true! The best time to eat protein is at breakfast because it means you’ll be less hungry during the day.


6) Be less restrictive


Forcing yourself to quit the foods you love can lead to binges. You don’t have to cut out everything you love and it’s okay to have a treat meal every now and again – just as long as you don’t go overboard.


7) Sleep more


Are you sleeping enough? Believe it or not your body needs sleep to lose weight! Studies have found that people who sleep badly have an 80% higher risk of becoming overweight.


8) Drink more water


Drinking water can boost the number of calories your body burns and also helps you eat less. Drink water throughout the day and also before mealtimes. Along with this, cut down on your alcohol and fizzy drink consumption. Ideally, you should remove them from your life entirely.


9) Don’t skip exercising


Exercise will help to speed up weight loss and do wonders for your health. The fact is that dieting is not only about restricting eating or eating less food… Most of the time you will have to do some type of exercise and this is the best thing you can do for your health.


10) Be honest with yourself


Are you really sticking to your diet? Or are those moments of weakness happening more and more often?..

Try to be honest with yourself and review your efforts regularly to make sure you’re still working on your goal.

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