How To Lose Weight When You'Re Struggling

Usually, you will see excellent weight loss results in the first few weeks of a weight loss diet, as your body adjusts to the healthy changes you have implemented in your lifestyle.

So, when your weight loss slows or stops, do you ever consider the reason? Or do you just give up, thinking, ‘I just can’t lose weight no matter what!’

In our new blog, The Slimming Clinic looks at 5 reasons why you might be struggling to lose weight and how you can overcome those reasons!

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This one might seem obvious, but when we first begin a weight loss diet, we are really good at measuring, counting calories and making sure we’re not over-eating.

However, as you get more comfortable with your weight loss diet, you might stop counting and measuring and start eating and cooking by eye.

If your weight loss has slowed, or come to a halt, take time to write down everything you are eating, over the course of a couple of days.

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If you need more support, you can try our FREE portion size guide, that has everything you need to know about portion control!

This one is a little bit unusual, but it could be that you are eating too little on your diet plan for weight loss!

Whilst a modest calorie deficit is important for a weight loss diet, if you under-fuel your body, it holds onto a lot more fat, as it could be going into starvation mode.

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Remember, calories are not your enemy and eating too few is not the best way to lose weight! Your body needs a certain number of calories to function properly.

When considering your calorie intake, it should be adjusted only as low as to support you losing about 1-2lbs a week. This will mean your calorie intake will vary based on you, your lifestyle and your metabolism.

To find out how many calories you should eat on your weight loss diet, you can use a Total Daily Energy Expenditure (TDEE) calculator, like this one:

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When we’re tired, we make much poorer food decisions and find ourselves straying away from our weight loss programme in search of unhealthier, convenience foods.

However, whilst these foods might bring a small amount of comfort when we’re lacking in the ZZZs, they won’t be doing our healthy lifestyle any good at all!

In fact, they often provide a quick spike in energy, then an even bigger come down in energy and leave us feeling lethargic.

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So whilst we can’t predict when we’re going to have a sleepless night, we can be prepared, just in case that occurs.

Why not prep some of your favourite weight loss diet meals and have them in the freezer ready to eat when you feel the need for convenience food?

If you want more advice about how sleep can affect your weight loss, you can read our past blog on the subject!

Struggling To Lose Weight? Change Your Body By Changing Your Mind

If you’re a sedentary person, who works at a desk all day, or someone who finds themselves seated for long periods of the day, it might be time to look at introducing some exercise for weight loss.

If you are finding that you really can’t lose weight, despite having a good diet plan for weight loss, it could be that adding in some simple, easy movement to your day could really help!

By exercise, we don’t mean anything super strenuous either. It could be something as small as a 30-minute walk at lunchtime or yoga class.

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If you’re already exercising, but not strenuously, maybe it is time to up the intensity? Try something a little more heart-pumping like a HIIT session, swimming or spinning at the gym.

Whilst it doesn’t hold any nutritional qualities, we all know that water is essential for our health and, in turn, our weight loss diet.

If you’re feeling hungrier recently, or just can’t stop snacking, try drinking a glass of water when those feelings arise and seeing if it reduces your cravings and hunger pangs.

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Do you give up completely and allow yourself to gain weight again, or, do you try something new to continue your weight loss success?

At The Slimming Clinic, we have years of experience in this area and our expert weight loss doctors can not only help you get to the bottom of the reason you are not losing weight, but will also help you overcome it.

Our medical weight loss programmes ensure that you are able to not only lose weight and reach your weight loss goals, but also ensure you don’t gain it back!

This Could Why You're Struggling To Lose Weight

If you’re looking for more support and to try something new – give us a call and find out more about our online weight loss programmes!Have you ever worried that your weight loss is too slow and that you’re not progressing fast enough after your surgery? Have you been on a Weight Loss Surgery forum or heard stories of rapid transformation and are scared that this isn’t happening for you and that you’re not going to get the results that you want? If you’re feeling this way, you’re not alone. Let’s talk about what to do if you ever start to feel this way.

 – different starting weights, different types of surgery, different metabolisms, different hormones, different muscle masses, different ages, different health conditions, different medications, different lifestyles, different genetics and different stress levels, just to name a few.

 Someone might lose weight rapidly but then slow down, someone might lose weight slowly initially but this might go on for a long time. 

I'm Really Struggling To Lose Weight. What Can I Do?

It’s also really important to remember that for everyone who you see is doing ‘better’ than you – there will absolutely be many, many people who are progressing at the same pace or slower than you.

So this is not about how much weight you lose in the initial few weeks or months compared to others, it’s about how you manage your weight for the long term.

 We all know the story about the tortoise and the hare and slow initial progress doesn’t have to mean that the long term results aren’t great!

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Now it’s okay to look at the results of people who are doing really well if this inspires you and encourages you to take more action. If however you spend time focusing on the results of other people and this just makes you feel bad then this is probably not a good use of your time. Instead it’s likely to lead to a loss of motivation and this can impact your results further.

So the number one step to take is to stop comparing your progress to others and instead focus on you own journey and what you personally can do to support your surgery.

  Channel your focus into taking responsibility and getting your lifestyle right and keep on showing up each day to create positive change.

Unusual Reasons Why You're Not Losing Weight

Remember the surgery doesn’t work in isolation, it’s just a tool and you have a huge amount of ability to influence and support the results of your surgery. What really matters is your ability to keep on creating lifestyle changes that support your personal journey. 

Be patient, keep focusing on the long-term destination and every small action and step that you can take to help get there!

If you’re worried that your weight loss is too slow, or you are looking for advice or guidance, our team of professionals are here to help. Get in touch with us today.From eating well to exercising, do you feel like you're doing everything right, but the scale won't budge? Diet and exercise do play a role, but they're not the only factors in weight loss. Fitness and lifestyle coach Marci Nevin (@marcinevin on Instagram) said in a post If you're frustrated with your fat-loss progress, you might be making one, or many, of these mistakes.

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All those extra bites, licks, and tastes can add up to hundreds of extra calories. Take a week or two and really try not eating anything outside your planned meals and/or snacks, suggested Marci. If it goes in your mouth, track it, just to see how it affects your daily calories.

It doesn't matter if you're perfect Monday-Friday, overeating on the weekend can undo all the progress you made the days before, Marci said. Instead of being strict all week, you might do better allowing yourself a little treat every day, and that could prevent overeating on the weekend.

A handful of almonds here, a spoonful of peanut butter there, a drizzle of olive oil on your salad — these are all healthy foods, but be mindful of healthy foods that are calorie dense. Nuts and nut butters, olive and coconut oil, avocado, etc. while all healthy, pack a big caloric punch. Marci added, Not to say don't eat them, but do be mindful of how much you're eating.

When You're Struggling With Weight Loss

Saying you ate half an avocado, could mean anything, since calories range between sizes. A heaping tablespoon instead of a leveled one can be the difference in at least 50 extra calories, Marci said. If you want to be precise about what you're eating, measure your food with a scale. You don't have to do this forever, but a week or two