How To Lose Weight When You Can’t Lose Weight

Lose Weight With Just 30 Teeny Tiny Changes

November 9th, 2022   |   Updated on January 23rd, 2023

Some people are lucky enough that they don’t have to worry about their weight at all. Others can lose weight easily when they decide to prioritize diet and exercise.

But what if you’re one of those unlucky people who can’t lose weight no matter how hard they try? Or maybe you lost a lot of weight when you first started trying, but now you’ve hit a plateau and can’t seem to budget the scale

Don’t despair. There are plenty of reasons why you might be having trouble listing weight. Most people are genetically predisposed to hold onto extra body fat – it’s what helped keep your ancestors alive through periods of famine and food insecurity.

But now you’re living in modern times, and extra body fat has become a bigger threat to your health than starving.

If you’re having trouble losing weight, or you’ve hit a weight plateau, try some of these strategies to knock off extra pounds.

Eat a Healthy Breakfast Every Day

If you’re trying to lose weight, or maintain a healthy weight, you should start each day with a healthy breakfast.

When you don’t eat breakfast, you tend to get hungrier later in the day, and might be more prone to grabbing an unhealthy midmorning snack, or making unhealthy food choices for lunch and dinner.

You’ll eat less throughout the day if you start off your morning with a healthy, high-protein meal like poached eggs on toast or cottage cheese and fruit.

Manage Your Stress

Plenty of people reach for unhealthy snacks when they’re feeling stressed. In fact, almost 20 percent of people in North America and Europe are addicted to junk food.

To stop yourself from reaching for sweets, potato chips, or other unhealthy snacks while you’re stressed, practice healthy stress management. Take up meditation, get some healthy exercise, and take breaks from social media and doom scrolling.

Quit Snacking After Dinner

It’s not that healthy snacks don’t have a place in your diet – a healthy midmorning snack can keep your blood sugar up while you wait for lunch, and you’ll probably need a snack in the afternoon too to tide you over until dinner.

But avoid snacking after dinner, especially mindlessly. You’ll end up eating more calories than you might realize, and that can sabotage your weight loss.

Avoid Low-Calorie Diets

It might seem counterintuitive, but extremely low-calorie diets often don’t help you lose weight. Your body doesn’t know that you’re restricting calories on purpose.

It thinks that you’re only eating 1,000 calories a day because that’s all that’s available to you. That’s why low-calorie diets often slow your metabolism – it’s your body’s way of seeing you through what it interprets as a period of food insecurity.

Talk to Your Doctor

If you’re eating a healthy diet, watching your calories, and exercising regularly, but still can’t lose weight, you should talk to your doctor. There are a number of medical reasons why weight loss could be difficult.

You could have a medical condition like hypothyroidism or polycystic ovary syndrome (PCOS), which make it hard to lose weight.

If you’re taking medication for depression or other mental illness, allergies, epilepsy, diabetes, birth control, or high blood pressure, weight gain and inability to lose weight could be a side effect. Your doctor can offer solutions, including medication like Ozempic for weight loss or a change in your treatment plan.

Get Plenty of Sleep

Lack of quality sleep can increase your risk of obesity by 89 percent. Getting enough high-quality sleep is essential for brain function, good health, and mental well-being.

Make sure you’re getting a solid eight hours every night, and if you can’t sleep, talk to your doctor about treatment for insomnia.

Exercise Regularly

Exercise alone can’t make you lose a significant amount of weight – it’s like they say, you can’t outrun your fork.

But, while eating a healthy diet makes it easier to cut down on your calorie consumption and lose weight, exercise is an important part of the equation, too.

Exercise builds muscle tissue that you would otherwise lose along with fat. It can make you stronger, increase your metabolism, and support continued good health.

Eat More Protein

Most people stumble on their weight loss journey because dieting and exercise makes you hungry, and that makes you want to eat more.

Eating more healthy protein can help keep your blood sugar stable throughout the day and stave off hunger. About 30 percent of your daily calories should come from healthy protein sources like eggs, nuts, legumes, and lean meats.

If you’re struggling to lose weight, the problem may be in your approach – or it may be a medical issue. But with a healthy diet and exercise – and maybe some help from your doctor – your weight loss journey will soon be back on track.

Health Disclaimer :

Information provided by does in no way substitute for a qualified medical opinion. Any text, videos, or any other material provided by us should be considered general information only. Any health-related information may vary from person to person, hence we advise you to consult specialists for more information.

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