Why am I eating healthier but not losing weight?

healthy balanced diet relates to weight loss concept

Many may find themselves frustrated in trying but failing to lose weight, despite adopting seemingly healthier eating habits. Shedding those extra pounds is a challenging journey, and it's essential to understand that various factors can influence progress.

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In this article, we will explore some common reasons you may not lose weight despite your efforts.

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You're eating too many calories

Overeating and consuming more calories than your body requires can sabotage weight loss efforts. Even if the foods you choose are nutritious, excess calories will lead to weight gain. Pay attention to portion sizes and keep track of your overall caloric intake.

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You're eating too little calories

Conversely, drastically reducing calorie intake can also hinder weight loss. Your body needs a certain amount of calories to function correctly, and depriving it can slow your metabolism, making it more challenging to shed those extra kilos.

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You consume liquid calories

Liquid calories are typically overlooked but can significantly contribute to your overall intake. Sugary drinks, fruit juices, and high-calorie beverages can add up quickly. To stay hydrated without the extra calories, drink water or herbal teas.

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You are not physically active

Physical activity is crucial for weight loss. A sedentary lifestyle can impede progress. Find opportunities to incorporate more movement into your day, whether taking the stairs, walking, or exercising regularly. This will increase your Total Daily Energy Expenditure (TDEE) and speed up your metabolism substantially. TDEE is the number of calories you burn at rest.

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You are not getting enough sleep

Lack of sleep can disrupt your body's hormonal balance, resulting in cravings and a slower metabolism. Strive for 7 to 9 hours of restful sleep every night to help you achieve your weight loss objectives.

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You do not have an actionable/realistic plan and outcome

Having a clear and realistic plan is crucial for weight loss success. Vague goals like "lose weight" are less effective than specific and measurable goals.

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Goal setting for weight loss

When setting goals for weight loss, consider the following:‍

Tangible outcome: To make your goals more achievable, set specific targets, such as losing 1-2 kg by the end of February 2024.

Identify motivation: Ask yourself why you want to lose weight. Motivation provides the drive to stick with your plan.

Positive vs. negative goals: Frame your goals positively for sustained motivation. Instead of focusing on deprivation, find inspiration in the positive changes you'll experience. For instance, wanting to be healthier and participate in activities with your kids is a positive motivator, as you experience the benefits of increased stamina leading to long-term health.

Evaluate different areas of your life: Diet, physical activity, sleep, and stress. Ask yourself specific questions about these areas to guide your plan.

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Lose weight the SMART way

Apply SMART to plan healthy habits to help you achieve your weight loss goals.

Specific: A behaviour change that you can act on.
Measurable: Trackable progress.
Achievable: A realistic and achievable goal.
Relevant: Aligning with the outcome so you stay on track.
Time-bound: Setting a timeframe to create a sense of urgency.

Here is an example of applying SMART goals as you evaluate various areas of your life.

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Area of life	Questions to ask	SMART goal
Diet	Can I cut down my food portion? If so, which food portion am I willing to cut down? Can I replace my usual food items with other better food choices? Will I feel hungry in between meals? What if I feel hungry in between meals, what food is available for me?	I will cut down my sweets (juice/bubble tea/cake etc) to once a week on Friday afternoon only. I will cut down my rice in half and increase my vegetable intake at lunch during the weekdays. If I am hungry in between meals, I will eat fresh fruit.
Physical activity	Is it possible for me to schedule exercise into my weekly routine? If so, what do I want to do? How long can I exercise each time? What are the things I am doing now that can modify to be more intense or physically active? Walking faster? Taking a longer route?	I will take a walk about 1000 steps after each meal during the weekdays. I will set an alarm to stand up for 10 minutes during the working hours. I will do some stretching while playing games on my phone at night. I will do a 30 minute workout on Monday, Wednesday, and Friday morning, following a YouTube instructional video.
Sleep/stress	What food choices do I make when I sleep less than 7 hours? What’s the food portion I eat if I sleep less than 7 hours? Am I craving certain food when I am stressed/upset?	I noticed my craving for sweets if I sleep less than 7 hours. I would like to have 7 hours of sleep. I will turn off my phone 30 minutes before 12am. I will practise mindful eating by putting down the utensils after each bite of food at dinner during the weekdays. I will think of ways to reward/treat myself that don’t revolve around food.Or I’ll reserve food I like for rare, special occasions.

Area of life

Questions to ask

SMART goal

Diet

Can I cut down my food portion? If so, which food portion am I willing to cut down?

Can I replace my usual food items with other better food choices?

Will I feel hungry in between meals? What if I feel hungry in between meals, what food is available for me?

I will cut down my sweets (juice/bubble tea/cake etc) to once a week on Friday afternoon only.

I will cut down my rice in half and increase my vegetable intake at lunch during the weekdays.

If I am hungry in between meals, I will eat fresh fruit.

Physical activity

Is it possible for me to schedule exercise into my weekly routine?

If so, what do I want to do? How long can I exercise each time?

What are the things I am doing now that can modify to be more intense or physically active?

Walking faster?
Taking a longer route?

I will take a walk about 1000 steps after each meal during the weekdays.

I will set an alarm to stand up for 10 minutes during the working hours.

I will do some stretching while playing games on my phone at night.

I will do a 30 minute workout on Monday, Wednesday, and Friday morning, following a YouTube instructional video.

Sleep/stress

What food choices do I make when I sleep less than 7 hours?

What’s the food portion I eat if I sleep less than 7 hours?

Am I craving certain food when I am stressed/upset?

I noticed my craving for sweets if I sleep less than 7 hours. I would like to have 7 hours of sleep.

I will turn off my phone 30 minutes before 12am.

I will practise mindful eating by putting down the utensils after each bite of food at dinner during the weekdays.

I will think of ways to reward/treat myself that don’t revolve around food.Or I’ll reserve food I like for rare, special occasions.

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Weight loss programme in Singapore

Staying on a weight loss programme requires more than individual efforts; it often necessitates professional guidance and support. Lifestyle Medical Clinic understands the complexities of weight loss and offers a comprehensive program designed to address your needs.

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Lifestyle Medical Clinic is a weight management clinic providing personalised nutrition and exercise plans so that you can adopt a sustainable approach to eating and exercise.

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Our weight loss doctors follow the SMART goal-setting principles to help you establish clear and achievable objectives. These goals provide a roadmap for weight loss success.

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‍Schedule a consultation to learn more about our weight loss program.