Dieting but still not losing weight, try these 5 simple but effective ways

Change calorie value

Calories are a unit used to calculate the energy that the body takes in from food and expends from daily physical activities. The amount of calories per day depends on each person's gender, age, weight, height, level of physical activity...

In healthy adults, to maintain weight and ensure basic activities is about 2,000 calories/day.

When we want to lose weight, we need to cut calories in each meal to lose weight scientifically. (Photo: Brighs Side) — When we want to lose weight, we need to cut calories in each meal to lose weight scientifically . (Photo: Brighs Side)

When you want to lose weight, your body needs to adapt to smaller amounts of food, cutting calories in each meal to lose weight scientifically. To trick your body, you can use a calorie-switching cycle.

You can maintain a 1,000-1,200 calorie intake for 2 days a week, and eat 1,500 calories on the remaining days. This trick will not slow down your metabolism but will create the necessary calorie deficit.

Increase protein and vegetables

Low-carb diets are not new to many people as research has proven them to be an effective and healthy way of eating. To lose weight effectively, it is important to force the body to burn fat by eating very few carbohydrates.

Protein and fiber keep us fuller for longer and boost our metabolism, so if you're trying to lose weight, it's better to eat a lean piece of meat than a sugary fruit.

Change exercises

Therefore, to keep your weight loss progress from slowing down, you should proactively change your exercises. (Photo: Bright Side)

No matter how hard you practice, after a while the human body will adapt to familiar exercises.

Therefore, to keep your weight loss progress from slowing down, you should proactively change your exercises. Specifically, every 1 to 1.5 months, alternate between different exercises such as yoga, pilates, practice new exercises, and train new muscles.

Count calories

Our bodies need food to sustain life and carry out daily activities. When we eat, food is converted into energy. This energy is measured in calories.

If the body burns more calories than we take in, we can lose weight. Therefore, if we want to lose weight, we first need to know how to calculate calories to lose weight.

Most women need to consume 1,200 calories per day to lose weight, while men typically need closer to 1,800 calories per day.

Weight training

Weight training is a popular exercise in bodybuilding that not only helps to lose weight but also increases the strength of muscles and joints. Regular weight training will help men improve their body shape, stimulate bigger and stronger muscles. For women, it helps to reduce fat, slimmer arms and firmer body.

A study published in The International Journal of Sport Nutrition and Metabolism found that after a 100-minute weightlifting session, young women's basal metabolic rate increased by 4.2 percent for 16 hours after the workout, helping them burn about 60 extra calories even while resting.

Quoc Thai (Source: Bright Side)

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