I eat well but I can’t lose weight.

It is often frustrating to feel defeated despite your efforts to lose weight by eating well and exercising regularly. It’s a common struggle for many, and you’re not alone in wondering what more you can do to see lasting results.

The truth is, that weight loss is not just about diet and exercise. These are only a small part of the equation, making up just 3% of the overall wellness picture. The remaining 97% is where the real magic happens, and it’s often overlooked in the mainstream diet industry.

What you are looking for may not be in food and exercise to begin with. Maybe you need to deal with some childhood trauma that you experienced and recover from an abusive relationship before you can start the fitness regime or healthy eating.

Key factors

One key factor that mislead people is having a diet mindset. This mindset, often shaped by the diet industry, can lead to unrealistic expectations, low self-esteem, and a focus on quick fixes. It’s important to shift away from this mindset and focus on long-term lifestyle changes instead. For example

• Create a relaxing bedtime routine, such as reading a book or taking a warm bath, to signal to your body that it’s time to wind down.
• Plan your meals and snacks ahead of time to ensure you have healthy options available and avoid impulsive, unhealthy choices.

Another common mistake is not doing the right kind of exercise. Simply going through the motions of ‘exercising regularly’ may not be enough. Instead, focus on training that is tailored to your goals and includes resistance exercises to change your body shape.

Eat enough food and do not restrict yourself of eating healthy food. Healthy food is whole food, which means working with a coach and a Nutritionist you will be able to get the guidance you need about food and nutrition.

People also tend to focus on quick fixes instead of focusing on the long-term strategies like building a good relationship with food which will give you long term results.

Recovery is also crucial. Without proper rest and nutrition, your body can’t perform at its best, leading to decreased results and an increased risk of burnout or injury.

Eating habits play a significant role as well. Many people misunderstand what it means to eat well, often falling into the trap of labelling foods as ‘good’ or ‘bad’. In reality, a balanced approach that includes a variety of foods is key.

• Incorporate a variety of foods into your diet, including plenty of fruits, vegetables, lean proteins, and whole grains.

Additionally, stress, sleep, and alcohol consumption can all impact your weight loss journey. Managing stress, getting enough sleep, and alcohol intake are important factors to consider.

Trusting the process is also essential. Be patient with yourself. Weight loss is a journey that takes time, and it’s important to stay committed even when results may not be immediate.

Ultimately, focusing on the 97% of factors beyond diet and exercise can lead to more sustainable and long-lasting weight loss results. By being aware of these factors and making small, consistent changes, you can achieve your weight loss goals without feeling frustrated or overwhelmed.

Long-Term Lifestyle Changes

1. Mindful Eating and Balanced Diet:
   • Example: Take your time to enjoy each bite during meals and stop when you are full to prevent overeating. Incorporate a variety of foods, including fruits, vegetables, proteins, and whole grains.
   • Practical Tip: Avoid eating while sitting in front of the TV or holding your phone. Plan meals and snacks ahead of time to ensure you have healthy options easily available.
2. Regular Physical Activity and Adequate Sleep:
   • Example: Integrate movement into your daily routine, such as taking the stairs or biking to work. Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
   • Practical Tip: Find an activity that you like, dancing or walking. Create a relaxing bedtime routine to signalling your body that it’s time to wind down.
3. Stress Management and Hydration:
   • Example: Practice stress-relief techniques like meditation, deep breathing exercises, or yoga. Carry a water bottle to stay hydrated throughout the day.
   • Practical Tip: Set aside a few minutes daily for stress management activities like relaxation, art therapy, and deep breathing Use phone reminders to drink water regularly, especially when busy.
4. Social Support and Consistency Over Perfection:
   • Example: Surround yourself with supportive friends and family who encourage healthy habits. Focus on making consistent, small changes rather than striving for perfection.
   • Practical Tip: Join a group with similar health goals to build a support network. Keep a journal to track progress and celebrate small victories to stay motivated.

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