For some people, losing weight comes easily. They watch what they eat and do a bit of physical activity and drop 10 pounds in two weeks. Other people can go on a strict diet and practically live in the gym, and they barely lose a pound a week.
If you constantly find yourself saying, “I’m really struggling to lose weight,” there are things you can do to figure out why you’re not losing weight and reverse the trend. Alternatively, investing in a simple-to-do, yet highly trusted and effective weight loss program, like the Salvation Diet, can pay huge dividends in a short-time frame. Read this Salvation Diet review from Stability Pact for more details.
Keep A Food Diary
One of the first things you should do on your weight loss journey is keep a food diary of what you eat on a normal day along with portion sizes. This shouldn’t be the foods you eat when trying to lose weight; it should be a record of the foods you eat on a daily basis. Be sure to write down what you drink, too. Do this for three days or so.
After three days of tracking your food, find a calorie counter like the one found on acaloriecounter.com and enter in the food for each recorded day. This will help you determine how many calories you consumed each day.
Next, find out how many calories you should consume daily. This can be done through a weight loss calculator like the one found on weightloss-calculator.net.
Now, compare your notes. Are the calories you’re actually consuming in line with the recommendations for the number of calories you should be eating? Or are you eating too much?
If you’re eating too much, try cutting down your calories. If you’re within your limits, even after double and triple checking your calculations, then try to cut calories by about 250 and see if that makes a difference. If that doesn’t work, there might be other factors preventing you from losing weight.
Track Your Daily Activity
The amount of physical activity you do also impacts whether or not you lose weight. You can best track your daily activity level by wearing a pedometer for a normal day (one without extra exercise). This gives you a baseline and lets you figure out how much more exercise you should get every day in order to lose weight.
About 10,000 steps per day should be tracked as moderately active. If you’re achieving that mark but still find yourself struggling to lose weight, push yourself to another activity level. It might be hard to find time to exercise, but sometimes the smallest increase in your activity level can have a big effect on your weight loss efforts.
Check Your Health
If you’re eating right and exercising the proper amount and still aren’t seeing the weight loss you think you should, there might be biological factors working against you. Thyroid conditions, for example, can disrupt your body’s metabolism. If you’re unsure about your health, see your doctor and ask to have your thyroid tested.
Other hormonal issues can also play a role in your inability to lose weight. For women, a hormone imbalance like that found in polycystic ovary syndrome can cause excess fat storage by influencing the way the body handles blood sugar. Talk to your doctor about your weight loss struggle and mention you’d like to have hormone tests done to see if that is the reason.
Another factor that can affect weight loss is medication. Certain prescription medications can cause weight gain or affect your body’s ability to lose weight. Things like anti-depressants, birth control pills, and steroids can cause weight gain. Changing medications or the dosage (with permission and recommendations from your doctor) could help you lose weight as long as you’re eating properly and exercising regularly.