Lack of Weight Loss

Lack of weight loss when you are trying so hard is frustrating at the least. You do have a basic calorie requirement for your height, weight, age and activity level. If you have determined this correctly and are carefully following your diet, you should lose weight. If you have started a diet in the last week or two, you might want to give it a little more time. Here are some other things to consider when you just cannot lose weight.

Miscalculations

You may have overestimated your activity level and, thus, your calorie needs. Drop down one level and try that for two weeks. If you were basing calories on the moderate activity level, go to sedentary. If you have to go below that calorie level, check with your doctor first and be sure to take a multivitamin and mineral tablet daily. Do not sacrifice nutrition for weight loss. With a low caloric intake, almost everything you eat must provide many valuable nutrients to maintain your health.

Concentrate on Dieting

For the first month of a diet, it may help you to just diet and not make other changes. A reduction in calories can cause some fatigue at first, and a new vigorous exercise plan may be difficult. Restrict your eating to healthy natural foods with a known calorie count. Try to keep it simple for that first month. You may find that a support group or prepackaged meal plan can help get you started in the right direction.

Next Steps

If you have not lost weight at the end of a month of careful dieting, it is time to make an appointment for a check-up. Low thyroid function can cause weight gain and make weight loss difficult. Glandular problems usually have additional symptoms, so be sure to mention any change in how you feel and changes in your fat distribution. This will help decide which tests are appropriate for you. If everything is normal, your doctor may want you to consider some other options.

Stronger Measures

A referral to a dietitian can help a lot in meal planning and finding those hidden calories. This is is safe and gives you tools that you can use for the rest of your life. A short course of appetite-suppressing pills may help get you motivated, but after a few weeks, you will have to start a low-calorie plan. Pills to block fat absorption may work for you. They are available in both a prescription and over-the-counter strength, and if you have no side effects, they can be used for long periods of time.

Exercise

If the first month is successful, it is time to increase your activity level. Exercise will help by burning calories, increasing muscle strength and toning your body. Plan exercise you enjoy, not the exercise that is in style. If you enjoy walks, take longer ones and faster ones. Consider home exercise equipment if you would rather stay indoors, but be sure it will fit in your home and your lifestyle. A trial gym membership may be a good option to help you determine if this is a good choice for you.