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I have been on a calorie-restricted diet but haven't seen any results in terms of weight loss. What else can I do to see faster results?

Hi everyone,

I have been struggling with my weight for quite some time now and recently decided to make a change by following a calorie-restricted diet. I have been sticking to my diet and ensuring that I consume fewer calories than I burn in a day, but I am not seeing any results in terms of weight loss. I am getting frustrated and would like to know what else I can do to see faster results.

A little bit about myself, I am a 28-year-old woman and I work a desk job. I have been on this diet for about a month now and have not seen any changes in my weight. I have been eating healthy foods, staying away from processed foods, and indulging in occasional cheat meals. However, despite my efforts, I am not losing any weight.

I really want to shed some pounds and lead a healthier lifestyle, so any advice or tips would be greatly appreciated. Thank you in advance!

All Replies


Hey there,

Congratulations on taking the first step towards a healthier you! I completely understand and have been in the same situation as you.

When I started my weight loss journey, I, too, restricted my daily calorie intake but didn't see much progress. After trying a few things, I realized that I wasn't drinking enough water. Our bodies need water to function properly, and dehydration can hinder our weight loss efforts.

So, I made sure to drink at least 2 liters of water daily, and it worked wonders. Drinking water filled me up, reduced my appetite, and helped me make better food choices throughout the day.

Additionally, I started replacing some of my meals with healthier, lower calorie options like swapping rice with quinoa, eating salads with a low-cal dressing, and adding more protein to my diet. This helped me to feel full and satisfied, making me less likely to crave unhealthy snacks or overeat.

Lastly, I realized that I needed to be more mindful of my diet and stop indulging in cheat meals. While it's okay to treat yourself occasionally, eating junk food more often than not will only hinder your progress. I started making healthier alternatives to my favorite foods and found that I enjoyed them just as much.

Overall, my advice is to listen to your body and make conscious choices with your diet. Drink enough water, choose healthier alternatives, and try to be mindful of your meals. Weight loss is a journey, and the key is to stay consistent and keep pushing through.


Hey there,

I understand how discouraging it can be to stick to a calorie-restricted diet and not see results. One thing that has helped me in the past is incorporating weight lifting or strength training into my exercise routine.

Cardio exercises like running and walking are great for burning calories, but weight lifting or strength training can help you build muscle, which in turn helps you burn more calories throughout the day. Additionally, it can also help with toning and shaping your body.

When I added strength training to my routine, I started seeing more significant results, and my body overall felt more toned and energized. Also, it's important to remember that building muscle can help you lose fat, even if the scale doesn't show it.

Another tip I'd suggest is to make sure you're eating enough protein. Protein can help you feel more full and satisfied, reducing your appetite and helping you to consume fewer calories overall. Additionally, it can help with building and repairing muscle, which is particularly important if you're incorporating strength training into your routine.

Lastly, it's important to be kind to yourself and celebrate small successes along the way. Weight loss is a journey, and the changes may not always be immediately visible. Remember to be patient, listen to your body, and keep making healthy choices. You got this!


Hi there,

I was in the same boat as you for a long time, so I understand how frustrating it can be not to see any results. One factor that could be hindering your weight loss could be stress.

When we're stressed, our bodies release cortisol, a hormone that can cause weight gain, particularly around the midsection. If you're not managing your stress levels, this could be impacting your weight loss efforts.

In my case, I was constantly stressed due to work and other life events, making it tough for me to lose weight. I addressed this by incorporating mindfulness practices into my daily routine, like meditation, yoga, and deep breathing exercises. It helped me to relax, reduce my stress levels, and provided a mental break from my daily routine.

Another thing that could be affecting your progress is sleep. Lack of sleep can disrupt hormones that control our appetite and metabolism, leading to weight gain. So, if you're not getting enough sleep, this could be another factor.

Make sure you're getting the recommended 7-8 hours of sleep a night, and try to maintain a consistent sleep schedule. This, combined with stress management practices, may help boost your weight loss results.

Lastly, don't lose hope! Weight loss is not a linear process, and it's common to hit plateaus, as others have suggested. Keep pushing, stay patient, and continue making healthy choices. You'll get there eventually.


Hi there,

First of all, congratulations on taking the first step towards a healthier lifestyle by making changes to your diet! I completely understand your frustration as I have experienced a similar situation.

When I first started my weight loss journey, I began with a calorie-restricted diet, but just like you, I didn't see any significant results. After doing some research and talking to my doctor, I realized that I needed to incorporate exercise into my routine.

I started out with walking for 30 minutes every day and gradually increased the intensity and duration of my workout as I got more comfortable. This not only helped me to burn more calories, but it also improved my overall health and fitness.

Another thing I learned is that sometimes our bodies can plateau, and we need to switch things up to see results. For instance, you could try changing your meal plan or reducing your calorie intake even further.

Lastly, it's important to be patient and consistent. Weight loss is a journey and not something that happens overnight. Remember to listen to your body, stay motivated, and keep making healthy choices. You got this!

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