Copyright © Ministry of Health Singapore. All Rights Reserved.
You’ve tried everything from crash diets to the latest detox, and you’ve yet to achieve your weight loss goals. The numbers on the scale aren’t even moving.
Despite your best efforts, your weight loss journey has been unsuccessful so far. Your body weight remains the same no matter how many times you look at the numbers on the scale.
You're discouraged by the belly fat that just isn't going away. You're getting depressed from not eating (which is definitely not good medical advice!), and not eating isn't even helping! You're also getting less hours of sleep as a result of over-worrying.
You're thinking it might be to take it one step further just to lose that extra bit of stubborn weight, but how far is too far?
You weigh yourself after every meal just to see if it has caused you to pile on the pounds. If there's a slightest increment in body weight, it affects your mood for the rest of the day.
Solution: Our weight fluctuates from day to day, even hour to hour, and this can be due to varying reasons such as water retention, constipation, and even after exercise. Weighing scales are not an accurate representation of how much body fat we actually have.
Avoid weighing yourself after every meal. Instead, weigh yourself once a week and focus on other signs of progress such as boosts in energy and an improved mood. To get a better idea of whether you’re in the healthy body weight range, use a
How To Lose Weight The Healthy Way
You are unwilling to share details about your meals with others for fear of being judged. You're afraid your loved ones will nag at you for eating too little and you don't want them to worry.
Solution: Sticking to a restrictive diet plan (even one with healthy food) can cause all sorts of unhealthy side effects and health problems because it does not nourish your body entirely. If you find that you are suffering from fatigue, moodiness, irritability, sleep disturbances, poor immunity, and constant hunger, this is a big red flag.
Instead of restricting yourself to certain types of food, create a balanced meal plan to include essential portions of meat, vegetables, fruits, and bread or rice. Build a
healthy food plate with
Eating To Lose Weight
You feel good about yourself when you've adhered to your diet and it seems to be working. You beat yourself up when you veer off your diet and try to overcompensate by eating less the next day.
Solution: First, it’s important to realise that you may cheat on your diet simply because it is too strict and your body needs more nutrients. If that’s the issue, then
ensuring your diet is well-balanced is the key to getting back on track. Next, if you tend to binge eat (especially foods that are high in calories and fat) due to stress or anxiety, then
addressing your emotions is the solution. Try not to force yourself to eat less or have more willpower to reject the next temptation.
You find yourself constantly thinking about what you’ve eaten or are going to eat to the point that it distracts you from all other activities. You’ve also started to lose interest in things that used to delight you and concentrate on planning your meals instead.
Solution: Being too strict with yourself can cause you to burn out quickly and pick up unhealthy eating habits instead. Alternatively, if you simply focus on eating healthy at consistent times and
having balanced meals for a long term, you will be able to see real and lasting results, while not sacrificing the time and energy for other things in your life.
Exercise Vs Diet
You find yourself rejecting meals with your family and friends because you don't want to be tempted to eat "bad" food.
Solution: There are ways to enjoy healthy meals in social situations. For example, you can
bring your own food to a gathering, or suggest
going to a restaurant where you know you can eat healthily.
A well-balanced diet and exercise is the best way to weight loss in a healthy way that doesn't harm our bodies. When we starve ourselves and eat too little, our metabolism slows down, which makes it even harder for our bodies to burn more calories. An unbalanced diet can even lead to weight gain.
In addition to eating healthy, we should get at least 150 minutes of moderate to vigorous physical activity a week. Our exercise routines should also include some strength training exercises to build our muscle mass, which can help burn fat more efficiently.
With healthy eating and exercise, you'll gradually stop worrying why you're not losing weight ever again.
Download the HealthHub app on
Google Play or
Apple Store to access more health and wellness advice at your fingertips.
Read these next:
This article was last reviewed on
Monday, June 28, 2021
Myths and Misconceptions about Depression
Help Your Child Untangle From The Web
Warning Signs of Dementia
8 Quick Things You Can Do To De-Stress
Why Social Media Detox Might Improve Your Mental Wellbeing
View More Programmes
Discover and make sense of what you’re feeling with our Emotions Explorer!
Kickstart your healthy habits today with good hygiene practices, an active lifestyle, a balanced diet and sufficient sleep.
Here are some simple ways for you to maintain your calorie intake.
Browse Live Healthy