It can be difficult to understand why it is so difficult to lose weight or to maintain your ideal weight. You probably feel that you are doing everything you possibly can to try to eat less and exercise more, but the bathroom scale is not exactly a friend of yours. As frustrating as this may be, you could be overlooking something.
Check below to see if you recognize some of the common problems. Also, you may find some inspiring advice on how to lose weight
You just can’t grasp why you gain weight/cannot lose weight, even though you hardly eat anything at all
- It is very frustrating that there is no apparent connection between your calorie intake and your weight (loss)
Advice Try keeping a diary with information about EVERYTHING you eat and drink during the week. We tend to recall the main meals and fruit but often forget the small, unhealthy snacks, the impulse purchases, and the liquid calories.
You skip breakfast
- This can easily cause a problem with low blood sugar that makes you yearn for fast carbohydrates and stimulants.
- This may cause unstable blood sugar and an increased risk of weight problems.
Advice Find out if lack of time or lack of appetite is the problem
Find fast tips to protein-rich breakfast meals on these pages and plan your meals if you have limited time in the morning
Your natural hunger will show, once you get your body used to a healthy start
You skip lunch
- This may also cause a problem with low blood sugar and an extreme desire for fast carbohydrates and stimulants.
- It may cause unstable blood sugar and an increased risk of weight problems.
Advice Try eating a solid and coarse lunch with greens and plenty of protein (meat, fish, and eggs). This will keep you satiated until dinnertime. You may want to include a snack
Plan your meals if your time is scarce, and use the recipes on these pages as inspiration when you prepare your lunch.
You skip your (healthy) snacks and feel tempted to eat unhealthy food instead
- This contributes to existing problems with blood sugar and weight
Advice Try healthy snacks like one banana with almonds, half an avocado, or a piece of whole-grain bread with a cold cut. Make sure to have the healthy choices within reach
You love good food and often tend to eat and drink too much
- You end up with a bad conscience, and your weight goes up.
Advice Get used to plating up once only. Eat slowly and chew your food thoroughly. Use a lunch plate, not a dinner plate. That limits the amount of food on your plate. Don’t finish your food, if you already feel full. Drink water with your meal.
Get up from the table when you have finished
You eat too much candy and junk food because you are unable to control yourself. You also like to have something handy to offer your guests
- You often end up consuming the things that were intended for your guests. These bad habits contribute to the problems that you already have with your blood sugar and weight.
Advice Forget about catering to your guests and their unhealthy needs. Don’t buy unhealthy food, period. Also, don’t shop for food when you are hungry. That way, you will not feel tempted. Avoid candy, chips, and junk food. Find healthy alternatives. They are also healthier for your visitors.
You are a compulsive eater and feel good and relaxed when you eat
- You get a bad conscience afterwards. Your problems remain the same (or grow worse) because you feel unhealthy.
Advice Try to uncover the underlying problem(s) and do something about it, preferably without consuming unnecessary calories.
You don’t have the time nor the inclination to prepare healthy food
- You end up eating and drinking random things. You are tempted to consume too much bread, muesli, dairy products, and unhealthy, fattening ready meals.
Advice It is all about priority. If you don’t have time, take time. With our busy lives, it is important to plan our shopping and cooking. Shop and cook for several days at a time. Put portions in your freezer. Prepare healthy fast-food and find inspiration on these pages.
You can’t afford healthy food
- It is a myth that fresh raw materials and healthy food has to be expensive.
- In fact, fast-food and ready meals are often expensive and unhealthy.
Advice Main meals that don’t provide satiety, make you more likely to buy candy, chips, cake, soft drinks, and other types of fattening and empty calories, which is a complete waste of money.
Make a budget to see where you can save money. Shop using your common sense and remember to compare prices. Prioritize raw materials that are in season, they are healthiest and cheapest. Buy frozen vegetables if you only need small portions of e.g. broccoli, peas, beans etc. Save leftovers to use in other recipes or to put in the freezer.
Even if you spend more money on good raw materials, you can save the money you would otherwise have spent on empty, fattening calories.
The other family members do not like the healthy food you prepare, and you have simply given up
- Unhealthy diet habits are bad for the entire family. Remember, you are responsible not only to yourself but to the other family members, as well.
Advice Never give up. Think untraditionally.
Try including the others in your food planning and cooking and include a multitude of choices. Make it clear to the others why you need dietary changes and support.
You are no good at keeping track of calories consumed, and you are easily confused by all the different diet tips
- You feel that you are drowning in theories and unnecessary calculations
- You feel that you have lost your appreciation of food, your trust in your own observations, and even your footing
Advice Forget about complicated calculations and try using your common sense.