What Should I Do to Lose Weight? A Comprehensive Guide for the Perennially Struggling

Meta-description: Discover the ultimate guide to overcoming the “I can never lose weight” mindset and finally find success in your weight loss journey. Learn what you should do to lose weight and transform your life.


Are you tired of asking yourself, “What should I do to lose weight? I can never lose weight!”? Don’t fret! This comprehensive guide will help you overcome the feeling of being stuck in your weight loss journey. It’s time to break free from the cycle and find the right path to a healthier, happier you.

What Should I Do to Lose Weight? I Can Never Lose Weight

Identify the Root Cause

  1. Emotional Eating: Are you an emotional eater? Find ways to manage stress and emotions without turning to food for comfort.
  2. Lack of Exercise: Is your exercise routine non-existent? Start moving more and incorporate a variety of workouts.
  3. Poor Diet Choices: Do you often choose unhealthy food options? Learn to make healthier choices and limit processed foods.
  4. Medical Conditions: Consult a doctor to rule out any underlying medical conditions that may be affecting your weight loss efforts.

Create a Personalized Plan

  1. Set Realistic Goals: Break your weight loss goal into smaller, achievable milestones.
  2. Find Your Motivation: Identify what truly motivates you to lose weight and keep that motivation in mind.
  3. Develop a Balanced Diet: Create a meal plan that incorporates all food groups in moderation.
  4. Establish an Exercise Routine: Determine the best workout routine for your body type and fitness level.

Track Your Progress

  1. Measure Your Success: Use different methods like weighing, measuring body parts, or tracking body fat percentage.
  2. Keep a Food and Exercise Diary: Document your daily food intake and exercise to help you stay accountable.
  3. Celebrate Your Achievements: Reward yourself for hitting milestones and staying on track.

Get Support

  1. Join a Support Group: Connect with others who share similar weight loss goals for motivation and encouragement.
  2. Hire a Professional: Consider working with a personal trainer or nutritionist for expert guidance.
  3. Share Your Journey: Talk to friends and family about your weight loss journey and ask for their support.

Overcoming Common Weight Loss Roadblocks

Plateaus and How to Break Through Them

  1. Change Your Routine: Mix up your diet and exercise routine to challenge your body and reignite weight loss.
  2. Reassess Your Caloric Intake: Ensure you’re not consuming too many or too few calories for your current weight and activity level.
  3. Stay Patient: Remember that weight loss plateaus are temporary and keep pushing forward.

Handling Cravings and Emotional Eating

  1. Practice Mindful Eating: Learn to listen to your body’s hunger and fullness cues.
  2. Find Healthy Alternatives: Swap unhealthy cravings for nutritious options that still satisfy.
  3. Develop Coping Strategies: Find non-food ways to deal with stress and emotions, such as journaling, meditation, or exercise.

The Role of Exercise in Weight Loss

Choosing the Right Workouts

  1. Cardiovascular Exercise: Incorporate a variety of cardio workouts to burn calories and improve heart health.
  2. Strength Training: Build muscle and increase metabolism through resistance training.
  3. Flexibility and Balance: Include stretching and balance exercises to prevent injury and promote overall well-being.

Staying Consistent and Motivated

  1. Find Enjoyable Activities: Choose workouts you enjoy to increase the likelihood of sticking to your routine.
  2. ScheduleYour Workouts: Treat exercise like an important appointment and schedule it into your daily routine. 3. Set Exercise Goals: Establish specific, measurable, and attainable fitness goals to keep you motivated.

Dietary Changes for Effective Weight Loss

Portion Control and Mindful Eating

  1. Use Smaller Plates: Trick your brain into thinking you’re eating more by using smaller plates.
  2. Slow Down: Take your time while eating and savor each bite to prevent overeating.
  3. Listen to Your Body: Pay attention to hunger and fullness cues, and stop eating when you’re satisfied, not when you’re full.

Incorporating Healthy Foods

  1. Load Up on Vegetables: Fill half your plate with non-starchy veggies for a nutrient-dense, low-calorie meal.
  2. Choose Whole Grains: Opt for whole grains instead of refined grains for added fiber and nutrients.
  3. Include Lean Protein Sources: Incorporate lean meats, poultry, fish, and plant-based protein options to keep you fuller for longer.

Frequently Asked Questions (FAQs)

Q: What should I do to lose weight? I can never lose weight!

A: Begin by identifying the root cause of your struggle, create a personalized plan, track your progress, and seek support from others or professionals. Additionally, overcome common weight loss roadblocks and make exercise and dietary changes to achieve your goals.

Q: How long does it take to see results from weight loss efforts?

A: Results vary depending on factors like starting weight, diet, exercise routine, and consistency. Generally, a healthy rate of weight loss is 1-2 pounds per week.

Q: Can I lose weight without exercising?

A: While it’s possible to lose weight through dietary changes alone, incorporating exercise can accelerate weight loss, improve overall health, and make it easier to maintain your weight in the long run.

Q: How many calories should I eat to lose weight?

A: Caloric needs vary depending on factors like age, sex, weight, and activity level. It’s best to consult a healthcare professional or use an online calculator to determine your specific needs.

Q: What’s the best diet for weight loss?

A: There’s no one-size-fits-all answer, as the best diet for weight loss varies from person to person. Focus on a balanced, nutrient-dense diet that includes a variety of whole, minimally processed foods.

Q: How can I stay motivated during my weight loss journey?

A: Set realistic goals, find your motivation, celebrate your achievements, join a support group, and share your journey with friends and family to stay motivated and accountable.


It’s time to put an end to the frustrating cycle of “What should I do to lose weight? I can never lose weight!” By following the steps outlined in this guide, you’ll be well on your way to a healthier, happier you. Remember, weight loss is a journey, not a destination – be patient, stay consistent, and keep pushing forward.