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Trouble losing weight, need help creating a diet and workout plan?

4 min read

Asked by: Laura Williams

Why can’t I lose weight despite diet and exercise?

At the most basic level, not reaching your weight loss goal can occur when calorie intake is equal to or higher than calorie use. Try strategies such as mindful eating, keeping a food diary, eating more protein, and doing strength exercises.

How do I create a diet and exercise plan?

7 Steps to Create Your Diet Plan

  1. Step 1 : Track Your Daily Food Habit. …
  2. Step 2 : Enrol In the Online Nutrition Masterclass. …
  3. Step 3 : Exclude Processed Food. …
  4. Step 4 : Include Fresh Fruits and Vegetable. …
  5. Step 5 : Avoid Artificial Sugar. …
  6. Step 6 : Stay Positive and Steady. …
  7. Step 7 : Control Your Brain.


How can I lose weight if I can’t exercise or diet?

In this article, learn 14 techniques that people can use to lose weight without diet or exercise.

  1. Boost your cooking skills. …
  2. Eat more protein. …
  3. Eat more fiber. …
  4. Try a probiotic. …
  5. Get more sleep. …
  6. Reduce stress. …
  7. Get more vitamin D. …
  8. Serve food in multiple small portions.

What to do when you can’t seem to lose weight?

If you’re struggling to lose weight, Kristin Kirkpatrick, MS, RD, LD, has five tips to help you achieve success.

  1. Don’t skip breakfast, and get at least 10 grams of protein. …
  2. Eat small meals, or consider fasting. …
  3. Exercise moderately, and add some weights. …
  4. Eat until you’re no longer hungry, not until you’re full.

Why is it so hard for me to lose weight?

How much you weigh is controlled by complex interactions between hormones and neurons in your hypothalamus. For most overweight people, their body tries to prevent permanent weight loss. This means your body is actually working against you to lose weight.

Why am I not losing weight no matter what I do?

The causes range from thyroid malfunction to hormone imbalance, sleep deprivation to food intolerances or digestive imbalance, and more. Because there are many potential sources of the problem, there isn’t a one-size-fits-all treatment that works for all weight loss resistant individuals.

What exercise burn the most belly fat?

Crunches:



The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

How do Beginners start dieting?

7 Ways to Get Your Diet off to a Good Start

  1. Follow a Healthy Eating Plan. …
  2. Take Baby Steps. …
  3. Set Realistic Goals. …
  4. Reward, Don’t Punish. …
  5. Get a Buddy. …
  6. Track Your Meals. …
  7. Add Exercise.


What is a good workout routine to lose weight?

Here’s the basic breakdown of what you’ll be doing:



Strength training three days a week, one hour per session. High-intensity interval training one day a week, 20 minutes per session. Steady-state cardio one day a week, 35 to 45 minutes per session.

How do I restart my metabolism?

If you want to jumpstart your metabolism, a great way to do it is strength training. “Muscle building speeds up your metabolic rate for up to 2 hours after every 20-minute session,” says Lohre. By doing a strength routine, you’ll build more muscle — and the more muscle you have, the better your metabolism.

Why am I gaining weight even though I exercise and eat right?

If you’re gaining weight unexpectedly, it’s time to audit your diet. Even healthy foods have calories, and you might actually be eating more than you think. It’s normal to underestimate your calorie intake, especially when you’re eating out or eating larger meals.

Why am I gaining weight even though I hardly eat?

There are many reasons you can gain weight that have nothing to do with food. Sometimes weight gain is easy to figure out. If you’ve changed your eating habits, added more dessert or processed foods, or have been spending more time on the couch than usual, you can typically blame those reasons if you gain a few pounds.

What foods cause rapid weight gain?

11 Foods That May Contribute to Weight Gain

  • Soda. Soda is high in calories and added sugar, yet it lacks important nutrients like vitamins, minerals, fiber, and antioxidants ( 1 ). …
  • Sugar-sweetened coffee. …
  • Ice cream. …
  • Pizza. …
  • Cookies and doughnuts. …
  • French fries and potato chips. …
  • Sugary breakfast cereals. …
  • Chocolate.

Why is my body holding onto weight?

If you’re consuming too few calories your body essentially goes into starvation mode and receives the message that it needs to protect itself. This means holding onto weight for protection’s sake. The body perceives reduced calorie intake as a stressor.