- Can't Lose Weight?

If you can't lose weight then you are not obeying the energy equation!

Weight loss is all about a simple equation, called the energy equation. If you can't lose weight, then you can use this equation to turn the tables around and to start losing weight.

This equation goes like this:

Change in weight = Calories consumed - calories burnt.

So in order to lose weight you would either have to do on of two things: consume less calories than you burn or burn more calories than you consume or you can follow a combination of the two. It's as simple as that! Let's look at those two elements and how you can implement it to lose weight.

Make sure that you consume less than you burn

If you can't lose weight with exercise, it may be that you are overcompensating with your diet - you may be eating more calories than you burn with exercise. To avoid this you have to consume less calories (eating slightly less).

There is no need to starve yourself - doing this will only cause you harm. Eating 500 calories less per week will help you to lose about a pound a week. Losing anything more than that will be considered as unhealthy and you should stay away from diets that recommend this!

Here are a few tips to help you to consume fewer calories:

  • Control portion sizes - Make sure that you don't overeat.
  • Choose healthy foods - Good food to include is: lean meat (fish and chicken), whole-wheat carbs, fat free dairy, beans and pulses, healthy fats and lots of fruits and veggies
  • Preparation is key - Prepare your food the healthy way - bake, steam, grill or stir-fry it.
  • Drink enough water - Water will keep you full so you'll be snacking less
  • Avoid refined sugar - When you want to lose weight it is best to avoid unrefined sugar such as table sugar and honey, as they significantly raise your glucose level. And this can lead to snacking and overeating.
  • Avoid saturated fat - Saturated fat is the bad fat and should be limited (when not dieting) to avoided (when dieting) in your diet.
  • Limit your alcohol intake - Alcohol is high in empty calories and it can easily make you consume more calories without even noticing it. Limit your drinks to a maximum of 3 a week and stick to low calorie drinks.

If you still can't seem to lose weight

If you still can't lose weight with the above tips or you need help to lose more weight, here are some very handy resources to help you lose the weight:

  • The 1000 calorie diet - A 1000 calorie diet may be the amount of calories to help speed up your weight loss. Reading that article will inform you of its risks and the precautions you need to take and will also give you the scoop on some of the best 1000 calorie diets.
  • Include fat burning foods in to your diet - This report is all about fat burning foods and how you can use them to lose weight.
  • Diet products - Using diet products will help you to speed up your weight loss.
  • Diet menu guidelines - Guidelines on how to create a diet menu.
  • A look at the electronic scale - An electronic scale can help you to weigh yourself to keep track of your progress and with an electronic kitchen scale you can control your portion sizes.

Burn more calories than you consume

If you are dieting but can't lose weight, then you are probably skimping on your exercise. Exercise is very important for weight loss, it helps you to burn off excess calories and it also helps keep your appetite under control.

Here are a few pointers to help you get in more exercise.

  • Planning - Plan your workouts before hand and decide when you are going to do what and for how long.
  • Cardio - Make sure that you get at least 2 cardio session in a week of 20 minutes each. You can choose either gym machines like an elliptical, you can walk or you can even invest in at home exercise equipment.
  • Weight train - Weight training is very important for weight loss, as it helps you burn calories even in your sleep. Make sure that you weigh train for at least 3 times a week.
  • Free exercise - Get in plenty of "Free exercise" . This is exercise that is not out of your daily day, for example taking the stairs instead of the lift and by walking your dog or playing with your children.

Resources to help you do just that

You can either join a gym or you can construct your own home gym. Here are two great resources to construct your own home gym:

If you tried everything and can't lose weight - get some expert help

Weight loss can be very difficult and sometimes we can't go the distance alone. In such cases it helps a great deal to have some support and expert guidance. Here are 4 great resources that will ensure that "Can't lose weight" turns to "I'm losing weight and I love it!"

  • Free love handle course - If you are struggling with love handles and belly fat, you can get a free course on how to lose them here.
  • Cheat your way thin - The Cheat Your Way Thin Program is a new way of dieting, by including cheat meals, developed by Joel Marion. It focuses on alternating periods of dieting with breaks of cheating
  • Strip That Fat - The Strip That Fat Program is a diet generator and weight loss advice program. This includes an online generator to compile personalized diets to help you lose weight and also a diet guide to give you additional tips and advice.
  • The Slim Habit - The Slim Habit is a diet solution book with the emphasis on long term and healthy weight loss. It focuses on teaching new habits to lose weight.

Hopefully after reading this article you will have enough advice, tips and resources to never again utter the words "Can't lose weight". Make sure that your diet and exercise regime are regular, healthy and fun. And if you need extra help, don't hesitate to take it - it can have great results. Just stay motivated, dedicated and never give up!