Many people usually complain that they are not losing weight/fat or reaching their target even after following a healthy diet and regular exercise. This is one of the major reasons due to which people get demotivated and almost 80 percent of them leave everything. They do not even attempt further to lose weight after initial failures wherein they have tried their best for 3 to 6 months. Only about 20 percent go a step further to search out for the best trainer, seek the right guidance and find out the gaps or errors in their diet and way of exercises.
In such cases, as per my experience of 22 years in the fitness industry with specialization in 16 techniques, I have observed that most of the people do not understand their own body type, intensity of workout that is required, some medical issue, right nutrition required and they blindly follow others etc.
Here are the 4 steps that I would strongly recommend you to follow before you drop your interest and motivation to lose weight.
- Stop following other’s plan: Stop following others' diet and exercise plan from the internet or any other source which does not match with your requirement and lifestyle and which may not be suitable as per your fitness level.
- Invest in good trainer: Invest in a good trainer to understand correct form, technique, range of motion, intensity of workout and small steps which will take you to higher level of fitness without muscle wear and tear, to make you understand your body type, make you believe in yourself for challenging movements with the right guidance and a trainer that will pull your potential out in effective manner while also saving your valuable time.
- Watch your cheat meals: I have seen that many people follow a diet the whole day but somewhere they do small cheats like adding sugary products or keep on taking bites of some fatty food. There are some people who follow a diet for 4 to 5 days and think that a 1 day cheat meal is allowed. However, this actually spoils their entire week’s hard work. It depends upon your body fat percentage whether you need to cheat in a week or once in 15 days. Ideally, you must break your diet only once in 15 days during the first phase of the weight loss plan. After reaching your target, you are allowed to eat whatever you like once a week while on other days you are supposed to follow good eating habits.
- Challenge yourself: Some people do not seem to challenge themselves while working out and do not come out of their comfort zone which makes their workout ineffective as per their required intensity. This is the main reason that they do not progress and there is no fat loss. Sometimes, they tend to follow the wrong form and range of motion which literally spoils 60 percent of their workout effect and they have quite high chances of injury.
Weight loss isn’t just about following a routine, it’s about following the right routine for you. It’s easy to feel discouraged when results don’t show up despite your hard work, but that’s exactly when you need to pause, reassess, and make smarter changes rather than give up. Understand your body, seek proper guidance, stay consistent, and push past your comfort zone. Progress may be slow, but with the right approach, it’s always possible. Don’t quit—real transformation begins when excuses end.
