Struggling To Lose Weight? 7 Things You Haven't Tried Yet

If you’ve been on a weight loss journey for what feels like forever and still aren’t seeing the results you want, it’s completely understandable to feel frustrated.

There’s nothing worse than putting in the effort and feeling like nothing’s changing. But before you throw in the towel, there might be a few approaches you haven’t explored yet.

These are not your standard "eat less, move more" tips – you’ve likely already tried those! Let’s dive into some lesser-known, but highly effective strategies that might just be the game changer for you.

1. Optimising Your Sleep Schedule

You’ve heard it a thousand times: sleep is important for overall health. But did you know it plays a massive role in weight loss? Poor sleep can lead to an imbalance of hunger hormones like ghrelin and leptin, making you feel hungrier throughout the day. It’s not just about how long you sleep, but the quality of your sleep too. If you’re constantly waking up during the night or not getting enough deep sleep, it could be making weight loss harder than it needs to be.

Try this: aim for a consistent sleep schedule and make your bedroom a true sleep haven. No screens before bed, blackout curtains, and even white noise can help you drift off and stay in a deeper sleep for longer. Give it a try for a couple of weeks and see if you notice the difference.

2. The Mounjaro Pen

If you’re looking for something medically approved to give your weight loss a boost, the Mounjaro pen might be worth investigating. It’s an injectable medication used to help manage blood sugar levels in people with type 2 diabetes, but recent studies have shown its potential for assisting in weight loss as well. The way it works is by mimicking a hormone that targets areas of your brain regulating appetite and blood sugar, essentially making you feel fuller for longer.

Of course, this isn’t for everyone, and you’ll need to discuss it with your GP to see if it’s the right fit for you. But for those who have tried every diet and workout under the sun, medical options like this could provide a much-needed helping hand.

3. Strength Training Over Cardio

When most people think about losing weight, their minds immediately go to cardio: running, cycling, swimming – the usual suspects. While cardio is great for overall fitness and burning calories, it’s not the only or even the best way to lose weight. Strength training, on the other hand, helps build muscle, which in turn boosts your metabolism. The more muscle mass you have, the more calories you burn at rest. This doesn’t mean you need to be lifting heavy weights every day – even bodyweight exercises like squats, push-ups, and lunges can make a big difference.

Consider swapping a few of your cardio sessions for some strength training and watch how your body starts to change. It’s not about bulking up, it’s about becoming stronger and more efficient at burning fat.

4. Eating More Protein

It might seem counterintuitive, but sometimes eating more – specifically more protein – can help you lose weight. Protein helps build muscle (as we mentioned earlier), but it also has a high thermic effect, meaning your body burns more calories digesting it than it does carbs or fats. Plus, protein helps keep you fuller for longer, so you’re less likely to snack between meals.

Try incorporating more lean meats, eggs, fish, or plant-based proteins like beans and lentils into your diet. If you’ve already cut back on calories but still aren’t seeing results, a slight increase in protein might be the tweak you need.

5. Drinking More Water (No, Really!)

This one may seem obvious, but it’s often overlooked in the grand scheme of weight loss strategies. How much water are you really drinking each day? Dehydration can be sneaky, and sometimes our bodies mistake thirst for hunger, leading us to eat when all we really need is a good old-fashioned drink of water. Not only that, but staying properly hydrated helps your body function more efficiently, including your metabolism.

Set a reminder on your phone or invest in a large water bottle to keep with you throughout the day. Make sure you’re getting at least eight glasses, and more if you’re exercising regularly. You might be surprised how much better you feel, and how it can support your weight loss goals.

6. Tracking Your Macros

You’ve probably heard of calorie counting, but what about macro counting? Macros – short for macronutrients – refer to the three main components of your diet: protein, carbohydrates, and fats. Instead of just focusing on calories, macro tracking allows you to understand what those calories are made up of, which can give you a clearer picture of why you’re not losing weight.

For example, you could be eating 1,500 calories a day but getting most of them from carbs, which might not be supporting your weight loss as well as a more balanced approach would. By focusing on the right ratio of macros, tailored to your body’s needs, you might find weight loss becomes a lot more straightforward.

7. Focusing on Non-Scale Victories

Let’s face it: the number on the scale doesn’t always tell the whole story. In fact, it can be incredibly misleading. If you’ve been hitting the gym, especially with strength training, you could be losing fat but gaining muscle, which may not show up as a drop on the scale. This is where focusing on non-scale victories comes in. These include things like how your clothes fit, your energy levels, your mood, and how strong you feel.

Shifting your mindset from obsessing over the number on the scale to celebrating these victories can make your weight loss journey far more enjoyable – and sustainable.

Final Thoughts

If losing weight has felt like an uphill battle, it’s easy to think you’ve tried everything. But as you can see, there are always new methods and tweaks to explore that might make all the difference.

Whether it’s something as simple as adjusting your sleep routine or as advanced as discussing options like the Mounjaro pen with your GP, don’t lose hope. Keep experimenting and finding what works best for your body!