HealthDieting With No Results? Here’s What You Need to Know.

Introduction

In this modern era with obesity on the rise, it is no surprise that dieting is more popular and prevalent than ever compared to the past. Weight loss isn’t just about cutting calories, it’s about making sustainable lifestyle choices that support your body’s natural metabolism. Implementing some of these tips may assist in shedding weight and help in keeping it off.

 

Maintain A Caloric Deficit Without Starving

1. Tracking daily calorie intake with apps or food journal, ensuring to remain in a calorie deficit(consuming fewer calories than your body burns without depriving yourself) to aid weight loss.
2. Calculating maintenance caloriesusing gender/height/age/weight according to BMI (Body Mass Index).
3. Stay hydrated to support metabolism and digestion.
4. Incorporate daily activity – every step counts.

 

Strive For High Daily Step-Count

1. Aim for a daily goal of 7000-10,000 steps will go a long way.
2. Brisk walking is simple, free and highly effective.
3. Small changes like stairs or walking after meals add up.

 

Frequent Exercise on A Weekly Basis

Exercise boosts metabolism and helps preserve lean muscle and has its benefits for weight loss whether it be cardio or strength training, requiring more calories to maintain than fat, providing a better metabolism to process food.

 

Focus On Foods High in Protein and Low in Calories

Losing weight isn’t just about counting calories, it’s about balancing the right nutrients.

1. Protein-rich foods and its appetite-satiating nature, reduces cravings in between proper meals.
2. Healthy lean proteins or low-calorie alternatives versus proteins and calorie count found in fast food.
   Chicken breasts instead of fried chicken drumsticks or wings
   Lean ground beef instead of high fat beef mince
   Low fat yoghurt instead of ice cream
3. Adjustments for low calorie alternatives to common high calorie food and snacks.
   Canned tuna in water instead of tuna spread with mayonnaise
   Fresh fruit or vegetable snacks instead of roasted or salted nuts

 

Reduce Added Sugar or Processed Sugar

1. Sugar and processed sugar and their links to diabetes and heart disease.
2. Sugary products possessing high amounts of ‘empty’ calories, thus becoming hungrier more frequently
3. Women <25g daily and men <36g daily

 

Consider Intermittent Fasting

When in the state of hunger, to maintain basic life function, the body first consumes blood sugar, then Glycogen, once the Glycogen is depleted, the body will mobilise fat reserves and convert them into energy that the body needs. Works best when combined with balanced nutrition.

 

Ensuring to stay hydrated throughout the day

1. Drink water to combat feelings of hunger, and hydrate before meal to reduce portion sizes.
2. Hydration supports energy, digestion and fat metabolism. Aim for minimum of 3.7 litres (men) and 2.7 litres (women) daily.

 

Eat Mindfully with Well-Rounded Nutrition

1. Choose high fibre and nutrient-rich food will allow your body to gain the energy it needs and require food in less quantity.
2. Practice mindful eating habits to avoid overeating such as, eating slower to allow your body to process the food properly, ensuring fullness before overeating.

 

Pro-Tip (Doc’s best kept secrets)

A higher BMR may simply reflect more muscle, body size, genetics, or conditions like hyperthyroidism. But a high or low BMR alone doesn’t define your health. If you struggle to lose or gain weight despite lifestyle changes, it’s best to consult a doctor to rule out issues such as thyroid disorders or diabetes.

Losing weight is not about quick fixes but about building healthy, sustainable habits. By focusing on calorie balance, consistent activity, mindful eating, and hydration, you can support your body’s natural ability to shed weight.

At Tulips Clinic Malaysia, we provide personalised weight management plans tailored to your health and lifestyle.

Book your consultation today and take the first step toward effective, lasting results.