What to do if you eat healthily and exercise regularly, but are still overweight?

Alright, have you ever had that weird feeling that you’re doing everything by the healthy lifestyle book, yet the scale doesn’t budge? It’s like trying to break a rock with a stick – you’re putting in the effort, but the results… well, let’s just say they’re not what you’ve dreamed of. I’ve been through it more than once, but after years of observing myself and my patients, I discovered that the problem often lies in the details. And it’s these details that make our body decide to play a little trick on us and “freeze” the weight. I’ll share some of these details with you now. Don’t worry, we’re not going into quantum physics, but a few simple steps can change your relationship with the scale for the better.

Positive thinking and self-love are incredibly important

Alright, hands up if you’ve ever wanted to shout at your reflection in the mirror with “Why?!” Yeah, I know that feeling well. But here’s the first secret: positive thinking and self-love. Okay, you don’t have to immediately stand in front of a mirror and recite “I love myself” (although, why not?), but start with small steps. Instead of mentally beating yourself up every day, try replacing negative thoughts with something more supportive. Sounds cliché? Maybe, but it really works. Trust me, the moment you start telling yourself “my body is strong and healthy,” you’ll feel a difference not just in your mind but in your body. Once I thought to myself: “What harm can trying do?” And it was one of the best decisions I made – my stress levels dropped, and my body finally started cooperating.

Also, remember to let go of any comparisons with others. Seriously, Instagram’s world has nothing to do with reality. Each of us is different, so focus on self-acceptance. And you know what? When I stopped comparing myself to models with perfectly lit, filtered photos, my body suddenly breathed a sigh of relief. And things started to happen!

Maintaining a healthy routine is key to success

Routine – it’s not just something that works for kids, but also for us adults. I remember the day when I read for the hundredth time that “lack of sleep leads to weight gain.” That’s when it clicked: maybe there’s something to it? My nights were more like interrupted binge-watching marathons than restorative sleep. I switched to consistency: 8 hours of sleep every day – even if I was tempted to watch just one more episode of “whatever.” The result? Cortisol, the stress hormone, stopped going wild, and I stopped “storing” fat around my belly.

The same applies to meals. I used to eat whenever – breakfast at 9, lunch at 2, and dinner… well, sometimes I forgot about it entirely. It wasn’t until I started eating at regular times that I realized how important consistency is in a diet. The body needs stability, just like we need coffee in the morning. When I started sticking to this, my blood sugar and energy levels became stable. And finally, the scale started moving in the right direction.

Hydration – a simple way to support metabolism

Water – you know it’s a key ingredient for life, right? Exactly, but do you know how important water is for your metabolism? Once, on a hot summer day, I was so busy I nearly forgot to drink water. By evening, I felt like a balloon. Seriously, I felt like something was wrong. Then I realized that I simply wasn’t drinking enough water, and my body started retaining fluids. The conclusion: hydration is fundamental.

Since then, I always carry a water bottle with me. Remember – about 2-3 liters a day, but this depends on your activity level. And don’t try to drink it all at once! It’s wiser to drink small amounts regularly throughout the day. You’ll notice a difference – your skin will be more radiant, you’ll be more focused, and the feeling of fatigue will disappear. If you feel “heavy,” first check if you’re simply dehydrated.

Good habits and hobbies support both mental and physical health

Have you ever wondered why, even after an intense workout, you still feel stressed? Well, health isn’t just about diet and exercise, but also about relaxation. There was a time in my life when even walking the dog felt like a waste of time because “I could be doing something productive.” It wasn’t until I returned to my favorite hobby – painting – that I felt my body relax, and my mind calm down. It turned out that such moments of rest are crucial for my health.

If you don’t have a hobby yet, try different things. Hobbies can be like a balm for a stressed brain. I found my balance between work and rest, which helped me control emotional eating. Remember – taking care of yourself isn’t just about fitness, but also about having time for yourself and relaxation.

Why don’t healthy eating and exercise always lead to weight loss?

Ah, how many times have I heard this question: “Why am I not losing weight when I eat healthily and work out like crazy?” Let’s face it – just because you’re putting salad on your plate and sweating at the gym doesn’t automatically mean the inches will magically disappear. Many times, I’ve met people who are surprised that their healthy habits aren’t yielding the expected results. I often ask them: “Are you sure everything is as healthy as you think?” After all, some “healthy” habits might be the ones sabotaging your efforts. Don’t worry, I’m not blaming you – we’ve all been there!

Am I really eating healthy enough?

Once, I worked with a patient who proudly shared that he had introduced nuts into his diet. “They’re healthy!” he said. Well, healthy – sure, but when you’re eating handfuls of them in front of Netflix, those healthy fats turn into thousands of calories. Or take whole grain bread, for example. Yes, yes – we all love those crunchy slices, but did you know that whole grains can also contribute to insulin spikes? Don’t worry, I didn’t know either until I conducted a little “nutritional investigation” on myself. The moral? Instead of assuming that healthy equals effective, it’s worth closely examining what’s actually on your plate.

The role of stress and sleep in weight loss

I remember a particularly stressful week, where sleep was only a dream, and I noticed that my weight didn’t budge. Why? The answer lies in hormones. Stress is like a little saboteur in your body, and cortisol – the stress hormone – loves to store fat right where you least want it. And sleep? The holy grail! When you don’t get enough sleep, your body thinks something’s wrong and starts conserving energy. The result? A slower metabolism, fatigue, and less motivation for exercise. So yes, sleep and stress can turn your weight into a rollercoaster that’s unlikely to end in spectacular success.

What exercises am I doing?

I admit – I was once addicted to the treadmill. Seriously, cardio seemed like the best way to burn fat. Until one day, my weight decided to get stuck in a deadlock. What was wrong? Exactly! Strength training is a crucial element that was missing from my plan. Yes, cardio burns calories, but strength training boosts metabolism, meaning you burn calories long after you leave the gym. Diversifying your workout is essential – and when I combined both forms of exercise, the results started appearing as if by magic.

Metabolism and individual genetic differences

Ah, genes. We always forget about them, right? I know from personal experience, when despite a perfect diet and workouts, the results weren’t coming as fast as with others. The truth is, our metabolism works according to its own rules. I had patients with slower metabolism, which meant their body burned fewer calories. And it’s not about laziness! Adaptive thermogenesis, or the body’s ability to adapt to fewer calories, means that at some point, your body starts conserving energy. What to do then? Adjust your diet to your needs and act with patience. This isn’t a sprint; it’s a marathon.

Am I tracking my progress enough?

I’ve seen how a lack of progress tracking sabotaged the best plans. Once, I didn’t keep a food journal myself and just assumed I was “eating healthy.” But when I started noting down what I was actually eating, it turned out that those little snacks between meals made a difference. It’s the same with body measurements – weight is just a number. Measuring inches, like waist, hips, or thighs, often tells more about progress than the numbers on the scale. Trust me, regular tracking will help you stay on course for success.

Improper eating habits can hinder progress

Sometimes we think that since we’re eating healthy, there’s no need to worry about other habits. And yet! I’ve eaten a “healthy” dinner at 10 PM and… well, the result wasn’t what I expected. Late meals, lack of regularity, too little protein – all of this can impact results. That’s why I always recommend to my patients to make sure their diet is not only healthy but also well-balanced. Water? Oh yes – that magical elixir that aids in detoxification and body regeneration. So remember – healthy habits are key, but only if you stick to them consistently.

What are my goals?

I have to admit – I used to be the person who wanted everything now. Quick results? Yes, please! But reality is different. Our bodies need time to adjust to new habits. It’s important for goals to be measurable and realistic. Sometimes it might seem like progress is too slow, but every small change leads to bigger results. Remember, each of us has our own rhythm, and patience is your greatest ally on this journey.