Can’t Lose Weight? Dos and Don’ts for Successful Weight Loss!

Many people find losing weight a challenge. You always have to watch what you eat, resist temptations and drag yourself out to exercise. And just as when you thought you were making progress, you still see that same old number on the scale weeks ago. Naturally, the first instinct is to feel frustrated. Next, you ask yourself where you went wrong with your weight loss plan.


The Do’s

Caloric Intake

To know how many calories you need to lose weight, you can use an online calorie calculator. This calculator takes into account your MBR and activity factor. The activity factor refers to the level of activity you have throughout the day -whether it’s sedentary (1.2), light (1.375), moderate (1.55), active (1.725) and extremely active (1.9).

As an illustration, take a look at this calculation. Assuming your BMR is 1600 and you have a sedentary lifestyle, so that’s 1600×1.2 = 1,920kcal. Therefore, if want fast weight loss, then you should consume lesser than this number of calories.

So with a target weight in sight, it is easier to know the right caloric intake over a period of time. For example you want to lose 8lbs in 3 months, your calculation should go like this:

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BMR = 1600
Daily calorie needs = 1,920kcal
Since 1lb of fat is equal to 3500 calories, therefore 8lb x 3500 lbs = 28000lbs.

Now, to lose 8lbs within 3 months, calculate how much calories you need to save per day.

28000cal/3months = 9333cal per month, 2333cal per week or 333cal per day. Therefore, you should lose approximately 333kcal per day from your diet.

Lastly, determine the calories you need to consume daily by subtracting the amount of calories you need to save per day from your daily calorie needs, therefore: 1,920 kcal – 333 kcal = 1,587 kcal. So if you stick with 1,587 kcal per day, you can successfully lose 8 lbs in 3 months.


Diet and Exercise

Yes, these two must always go hand in hand. Simply put, knowing what’s healthy and when to eat can make a difference on how far you can pull off during your workouts.

There’s a lot to learn about proper diet and a good fat-loss workout but let’s stick to the basics for now. Listen. Usually, you need to do five or six workouts per week. Each workout should consist of at least 45-minute mixed cardio and strength training. You don’t have to do all this sweating at once though (you’re not superhuman and that’s okay!). But the calories you burn must add up to melt away the pounds.

I assume you know how to differentiate healthy foods from junk. Fresh fruits and veggies and natural foods rich in fiber, nutrients, vitamins and minerals must be on your diet plan. Avoid processed foods and anything that’s too oily, fatty and high in carbohydrates and calories. Eat good breakfast such as whole-grain cereals, low-fat milk and drink fresh juice. Don’t forget to hydrate yourself by drinking at least 8 glasses of water a day.

It’s also best to eat 4-6 small servings throughout the day. That’ll rev up your metabolism and won’t keep you feel sluggish and bloated. It’s also okay to eat small snacks, but snack well. Good options include fruit smoothies, fresh fruits and yogurt.

Taking Supplements

Ah supplements. It can make your quest to lose weight easier, faster. It’s okay to take
weight loss supplements but make sure to choose one that’s natural, proven safe and effective. Ask your doctor for recommendations especially if you are under medication or suffering from any health condition. Make sure also to check the labels, read customer feedback and explore the product’s official website.

The Don’ts
Unrealistic goals

You have the burning desire to lose weight and feel committed to lose a whooping number of pounds in a short period of time. Do not fall for this trap. While it may be good to have a firm mindset towards your goal, you should also remember that you need to lose weight safely. You should only be losing a pound or two per week. Do not be frustrated if the process seems slow, you’ll get there eventually.

Giving in to distractions during exercise

Being on your smart phone reading tweets and updating statuses while exercising may make you end up burning lesser calories than you intend to. Apart from listening to music, it is best to do away from the interactive world in your mobile phone during exercise. There is always time for everything.

Rewarding yourself with food

This is one of the top weight loss don’ts because many people think they deserve a hearty treat after accomplishing something. This plan could eventually backfire and you might find yourself indulging too much. Try swapping your food rewards with something else – a pedicure, a new gear or a good massage to avoid jeopardizing your weight loss plans.

You give up too easy

Losing weight is not an overnight process, hence you might not see significant changes right away. Instead of losing hope, consider other benefits such as better sleep and improved mood as milestones.

Despite these weight loss mistakes, do not let your weight loss plan take a back seat. Once you’ve identified where you went wrong, it is easier to correct them and get back on track.

Alice Cheril

Alice Cheril is a health and fitness blogger and author, always looking for what’s new in the fitness community and share informative reviews on weight loss and fitness program. You can read more articles at

One thought on “Can’t Lose Weight? Dos and Don’ts for Successful Weight Loss!

  • March 29, 2015 at 5:55 pm

    I was overweight and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 24 pounds in one month without exercise and it has been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at [email protected] and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day


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