Tips for stubborn weight loss

Sometimes we need to dig a little deeper

For stubborn weight loss we often feel hopeless, but there is always hope. What else can you do before the year ends (and this decade!) to reach your goals. What are you missing out on that a coach can help you with? Well that is what I am here for right now!

Let us get to the bottom of your lagging weight loss. If you are sure you are in a calorie deficit, and sure to tick daily boxes of water intake, daily steps and healthy sleep then here we go:

You sit too much

All you hard working career ladies who sit at a desk, in a car or on the couch. You are really missing out on a fired-up metabolism. The more you move the more you teach your body to break down fat. Rather than conserve energy, which will not help stubborn weight loss. Even if you go to the gym, it doesn’t count as much as moving all day does! Put a glass of water on your desk and the water jug far away. Force yourself a small walk to the toilet or around the office every 2 hours. When on the phone take a walk around the room and those steps will be sure to add up!

Breakfast skipping

The research about skipping breakfast goes back and forth. One-minute fasting is great and the next it is a sin to skip breakfast. What is the truth? Well one thing I know for sure, if I don’t have breakfast I can feel sluggish. And I literally feel like muscle is being broken down, dramatic I know. That may all be in my head but those against skipping breakfast agree. You may feel more irritable and possibly crave more so listen to your body on this one.

Only tracking calories

Yes, calorie intake is king, however do you know how much fiber you consume? Or how much sugar actually adds up to in your daily intake? This is important because fiber keeps you fuller for longer, and it plays a key role in your gut health. Fiber reduces heart disease and is full of minerals and vitamins. Sugar on the other hand can wreak havoc with your satiety levels and cravings. If cravings ruin your efforts, tracking macro-nutrients and some micro-nutrients can help stubborn weight loss.

Going vegetarian for weight loss

There are so many reasons to become a vegan or vegetarian. But one thing I can tell you for sure, is that this is not the way to go, if your focus is weight loss. Instead focus on

Consuming quality proteins,

Spacing meals out as necessary and

A calorie deficit!

A mistake I see so many vegetarians making? Eating poor quality, processed and high carb foods in order to feel satisfied. Just eat clean and fresh and you will reach your goals. Unless of course, you want to go vegetarian for other reasons, then focus on natural sources of protein.

Not counting bites, licks and tastes

Your sister finishes a jar of Nutella, and you decide to go in and finish off all the little bits sitting in the jar! Or maybe your daughter ordered an ice cream and can’t finish it. You do the good parenting thing and lick every last bit. These calories may not have been yours to start, but they sure are now!

Sleep weight connection

I did mention this important factor in a previous blog, however, just to drive the point home. Getting enough sleep affects your appetite controlling hormones. Set a specific bedtime and a specific wake time every day of the week and weekend! And stick to it. It is amazing what this can do for hormone balance, so try it. The same sleep time and wake time is underrated in my opinion, but a vital component.


I hope these tips where helpful for stubborn weight loss! And please leave a comment on what else you would like to see!



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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