Whether you have been recommended to lose weight by a health care professional, have your own individual circumstances, are suffering from a long-term problem, or are simply want to know more, there are many reasons one might wish to lose weight.
Carrying extra weight, or silently struggling with your weight loss efforts can lead to a risk of obesity. Health factors for obesity include high blood sugar levels, low energy levels, high body fat, high blood pressure, sleep apnea, and much more. To make sure you’re living well with a healthy body, it might be advisable to change up your diet to help you lose weight safely and effectively.
Reasons you may not be losing weight
After starting your diet and delighting in an impressive initial weight loss, many people might find the rate of loss start to slow down, hit a weight loss plateau, or even see some weight gain. So, what are some of the reasons that this could be happening?
Fluctuations in Weight
Fluctuations in weight are perfectly natural. In fact, the average human body can fluctuate between 1-2 kilograms or 2.2-4.4 pounds over the course of a few days. In part, this can be due to environmental factors, genetics, age, gender, and where you are on your menstrual cycle.
Research has shown that insufficient sleep, poor sleep, sleep deprivation, or lack of sleep can reduce the amount of weight lost. Getting enough sleep per night – quality sleep, that is – and practising good sleep habits can help your dieting to be as effective as possible.
Food Intake and Caloric Intake
The NHS recommends eating and drinking around 500 to 600 fewer calories per day than you would normally in order to lose weight. If you are consuming excess calories, this may be due to unhealthy foods, a lack of portion control or a particularly carb-heavy diet, which naturally has a higher calorie count. If you’re struggling to continue to lose weight, it’s important to try and cut your extra calories down gradually (so as not to cause damage to your body or start unsustainable eating habits) until you are consuming a manageable number of calories per day.
Type of Diet
Not every type of diet works for every body type. Though some people might thrive on a Keto diet or a low carb diet, others may not – and that’s okay! In addition to this, crash diets or fad diets are unsustainable and can become a danger to your health, as they target water weight and lean muscle loss. Crash dieting can also permanently slow your metabolism and basic metabolic rate, which makes it harder to lose weight in a healthy way too.
If your stress levels are high, this causes your body to constantly produce a stress hormone. If the stress hormone, cortisol, is activated often, it can lead to a number of health problems, including anxiety, depression, stress-related water retention, and weight gain.
Certain foods have an effect on the brain that makes it hard for people to avoid them. Food addictions can manifest in ways such as binge eating unhealthy foods, knowing that it may cause harm - this is also very often related to your mental health.
PCOS, or polycystic ovarian syndrome, is a common condition that affects women’s reproductive systems and hormone levels. One of the many symptoms of PCOS is that you may struggle to lose weight, even whilst dieting.
Muscle Growth and Muscle Gain
If you have a high activity level, it is possible that your lack of weight loss is actually the gaining of muscle mass. Instead, try a technique called cutting, which focuses on losing fat whilst minimising loss of muscle.
What else can you try?
If you are struggling to lose weight whilst dieting, there are a few further things that you could try. Here are some of our favourite weight loss tips:
- Eat healthy foods, focusing on a balanced diet. For lots of people, this may require you to increase your protein intake, especially turning to lean protein, as well as increasing your intake of fruit and veggies.
- Increase your level of physical activity, creating an effective exercise plan and healthy exercise habits. Look at new forms of exercise and check out exciting exercise routines. Make sure to do regular workouts on a daily basis that include a mixture of:
- Resistance training
- Strength training
- Aerobic exercise – raising the heart rate
- Anaerobic exercises
- Set a weight loss goal and keep a food diary or food journal to hold yourself accountable. Food tracking, an activity tracker, joining a weight loss programme, or hiring the support of a personal trainer can be great motivation.
- Make sure you are operating on a calorie deficit, meaning you use more calories than you eat. Although, it is important to make sure that your daily calorie deficit isn’t too drastic, as a high caloric deficit can do more harm than good.
- Cutting out sugary drinks and alcoholic drinks (or partaking in moderate drinking) is also a great idea, drinking water instead.
- Practice mindful eating, paying close attention to your food choices and choosing intentional exercise. If you get overly stressed about your weight, try relaxation breathing techniques and slow deep breathing.
How meal prepping can help
Our favourite technique to try for helping your weight loss journey is, of course, meal prepping! Ordering meal preps can help you to control your portion size without a calorie counter, whilst still monitoring your daily intake.
Meal preps can be tailored to your diet goals, helping you to make a health choice with your food, leading to sustainable weight loss. Meal prepping can assist in effective weight loss as it allows you to have a healthy diet without missing out on your favourite comfort foods.
How can meal prep help you with your diet goals?
If your hectic lifestyle or daily responsibilities are preventing you from taking action to improve your health and nutrition, then look no further than a made-to-order meal prep service from Diets 2 Go. With our easy delivery options, you can have food ready to eat in minutes, enjoying a range of meals with no hassle at all.
Here at Diets 2 Go, our meals are perfectly portioned, and calorie-controlled for those who require 2, 3, 4 or 5 meals per day. We use fresh ingredients to create seasonal healthy options so that there is never any dullness in your diet. Diets 2 Go’s meal prep orders can be tailored to many diet goals, including weight loss, lean mass, and much more. Here are some of the mouth-watering meals that we have to offer:
- Jerk Chicken and Brown Rice
223kCal, 29g protein, 21g carbs, 2g fat.
Jerk chicken is one of Jamaican culture’s ultimate comfort foods. Our twist on the classic combines lean meats, complex carbs, and other good stuff with a flavourful punch of jerk seasoning.
- Tuna Pasta
252kCal, 20g protein, 38g carbs, 2.5g fat.
A favourite of our bodybuilding meals, our tuna pasta contains slow-releasing energy to fuel up your energy stores. A West African twist on a delicious tuna pasta dish, this is an absolute flavour sensation.
- Vegan Mutton and Jollof Rice
228kCal, 6g protein, 42g carbs, 4g fat.
This jackfruit-based curry is rich and filling whilst low in calories, tripling the flavour of the traditional mutton and rice but without the meat.
How does Diets 2 Go help you to lose weight?
Whether you are a meat lover, pescatarian or vegan; whether you are aiming to lose weight, put on lean mass, or are a bodybuilder – then Diets 2 Go has the perfectly tailored option to suit you.
Choose from any of our perfectly selected meals, opting for either 2, 3, 4 or 5 meals per day, for 5, 6 or 7 days per week. Our chefs will then prepare your meals to your specifications, which will then be delivered to anywhere you need in the UK – be it your home or office.
But you don’t have to take our word for it, here are some testimonials from real people that we have helped to achieve their diet goals.
“Thanks to Diets 2 Go, I was able to meet my weight loss diet goals. Their portion-controlled sizes and clearly marked calories helped me to easily track what I was eating and when. It even gave me the extra boost I needed to get back into physical activity. “
“Diets 2 Go’s bodybuilding meal prep service really helped me towards my bodybuilding goals. Being able to quickly grab one of their meals for lunch at work gave me all the energy I needed for a post-work gym session.“
“Before Diets 2 Go, I was losing my muscle mass due to crash dieting, not realising that these diets were targeting my lean muscle. Now, I am happier than ever and really proud of the body that I have. “
For more information about how Diets 2 Go can help you, and how we might tailor the plan to suit your needs, just get in touch to speak to one of our expert advisors. We are always on hand and happy to help in any way that we can.
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