Some people try diet after diet without losing weight and keeping it off. Dropping excess pounds is a challenge that requires changes in your lifestyle and habits. Nutrition, exercise patterns and motivation can contribute to a failure to meet weight-loss goals. Talk to your doctor to rule out medical conditions that may keep you from losing weight.
Calorie Calculations
Weight loss occurs when your body burns more calories than you consume. Use an online calorie calculator to determine your daily caloric needs, and subtract 1,000 calories per day to lose 2 lb. each week. These calories should come from diet and exercise changes.
Nutrition
Consuming more calories than you expend prevents you from losing weight. Eating a high percentage of processed foods, high-calorie snacks, large desserts or full-fat dairy products may be preventing you from losing weight. Incorporating more fruits, vegetables and whole grains into your diet lowers caloric intake and promotes weight loss. Eating large portions or failing to stop eating when you are satisfied may also prevent you from losing weight.
Exercise
Failure to incorporate exercise into your daily routine prevents weight loss. Perform 30 minutes of moderate-intensity aerobic exercise at least five days per week. Many people do not exercise enough because of their busy schedules, lack of motivation or intimidation about strenuous physical activity,. but walking briskly, jogging, gardening or dancing are easy ways to exercise each day. Breaking physical activity into 10-minute segments makes it easier to include in your busy schedule.
Medical Conditions
You may struggle to lose weight without realizing that an underlying medical condition makes it difficult to shed extra pounds. Hypothyroidism, diabetes, low blood sugar and chronic pain prevent some individuals from effectively losing weight. Birth control pills or other medications may also cause weight gain or prevent weight loss. Consult a doctor about possible medical problems to determine if they cause your inability to lose weight.
Motivation
Losing weight is difficult, and many people simply lose the motivation to stick with a diet and exercise program. Failing to set concrete and realistic goals, lacking a support network and succumbing to the temptation to binge on unhealthy foods can prevent weight loss. Focusing on changing your lifestyle and eliminating unhealthy habits -- not on losing weigh quickly -- can help you to stick with a weight-loss program.
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