I try to eat healthy food, but I'm not losing any weight. What can I do?
There are many reasons why you might not be able to shift those excess pounds, but most of us struggle to lose weight because we eat and drink more calories than we burn through everyday movement and body functions. Perhaps the biggest challenge in losing weight is combating hunger and a desire to eat. One solution is eating filling foods that stick with you, with those containing fibre, protein and plant-based fat perhaps the best. Nutrients in these foods slow down digestion and their absorption helps you feel physically full for longer and avoid blood sugar or insulin spikes.
There are no magic solutions or super bars, just plenty of nutrient-rich whole foods, which don’t just build bones, prevent chronic diseases, improve eyesight and keep your mind sharp, but also help you get and stay slim. They include – for varying reasons - almonds and pine nuts; fish such as salmon; apples, avocados, bananas, blueberries, grapefruit, oranges, pears and raspberries; chickpeas, black and white kidney beans; broccoli and leeks; brown rice, lentils, oats, pearl barley and quinoa; cheese, eggs and low-fat milk; dark chocolate; green tea; potatoes and even lean beef and wine.
Try to incorporate these foods into your daily diet, and hopefully you should start to feel fuller for longer, reducing your desire to snack or eat unhealthy foods. To see maximum results, it’s best to combine a nutrient rich diet with some gentle exercise. Even one or two hours per week can have a real benefit. In some cases, weight gain may be down to underlying health conditions, from treatment side-effects to ageing, stress, depression, tiredness, or fluid retention. If other options don’t help, consider medical advice.
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