If you’re struggling to lose weight, it’s rarely simply a matter of willpower. Eating balanced meals regularly, staying active, drinking enough water and aiming for a realistic rate of weight loss often make the biggest difference. If you’ve been consistent for some time and still find it unusually difficult to lose weight, an underlying medical factor may be involved. In that case, seeking professional advice is a sensible next step.
In this article:
1. Why losing weight can sometimes be difficult
2. Weigh yourself at a consistent time
3. Eat regularly and choose balanced foods
4. Move every day
5. Drink enough water
6. Seek professional help when needed
Tip 1: Weigh yourself at a consistent time
Your weight can naturally fluctuate by 1–2 kg over the course of a day, depending on factors such as fluid balance, salt intake and even the time of day. If you weigh yourself every day, you may end up focusing more on these normal fluctuations than on your actual progress — which can quickly become discouraging.
For most people, weighing yourself once a week strikes a good balance: it’s often enough to keep track of your progress and make adjustments when necessary, without letting normal day-to-day fluctuations distract you. How often you weigh yourself can also depend on your goal. If you have a smaller goal over a shorter period, you may want to check your progress a little more frequently. For a weight-loss journey lasting six months or longer, a monthly weigh-in may sometimes be enough to follow the overall trend. Whatever you choose, weigh yourself under similar conditions each time — ideally in the morning, before eating, and in similar clothing — so you can focus on the trend rather than the noise.
Tip 2: Eat regularly and choose balanced foods
Large swings between eating very little and eating a lot can make it harder to manage hunger and portion sizes. Regular, balanced meals can help you avoid becoming extremely hungry and then overeating later in the day.
Build your meals around enough protein, fibre-rich vegetables and whole grains. Protein helps maintain muscle mass and can keep you feeling fuller for longer. Try to limit highly processed snacks and sugary drinks as much as possible: they provide energy quickly but often do little to keep you satisfied.
Tip 3: Move every day
Exercise does more than burn calories. It also helps protect your muscle mass while you’re losing weight. That matters because muscle mass contributes to how much energy your body uses at rest.
Aim to include at least 30 minutes of movement in your day. It doesn’t have to be an intense workout: brisk walking, cycling to work or regularly taking the stairs instead of the lift all count.
Tip 4: Drink enough water
Thirst and hunger can sometimes feel surprisingly similar. If you’re not drinking enough, you may find yourself reaching for food when what your body actually needs is fluid.
Aim for at least 1.5 litres of water or unsweetened tea throughout the day. Drinking a glass of water before a meal can also be an easy way to increase your daily fluid intake. Try to limit sugary drinks such as soft drinks: they add calories without providing the same level of fullness as food.
Tip 5: Seek professional help when needed
If you’ve consistently followed the basics for several months — eating a balanced diet, staying active and drinking enough water — but you’re still finding it very difficult to lose weight, that doesn’t automatically mean you’re lacking willpower.
Underlying factors such as thyroid conditions, polycystic ovary syndrome (PCOS), insulin resistance or certain medications can affect body weight and make weight loss more difficult. A doctor or dietitian can help identify whether any of these factors may be relevant to you and advise you on the appropriate next steps.
Why a realistic pace works better than rapid weight loss
Crash diets often promise fast results, but severe and prolonged calorie restriction can have drawbacks. When your energy intake is too low, your body may lose muscle mass as well as body fat.
Losing muscle can reduce the amount of energy your body uses at rest. Very restrictive diets are also difficult for many people to maintain over time. Once old eating habits return, some or all of the lost weight may return as well — the familiar yo-yo effect.
A more gradual pace of around 0.5 to 1 kg per week is often considered a realistic target, although the right pace varies from person to person. Whether you achieve this through a moderate daily calorie deficit, intermittent fasting or a combination of both depends on what fits your lifestyle and what you can maintain over time.
Why an eating window may help with weight loss
Your body uses glycogen stored in your liver and muscles as one of its readily available sources of energy. When you go without food for a period of time, your body gradually increases its use of fat as an energy source. This is one of the metabolic processes that takes place during a fasting period.
For weight loss, however, your overall energy balance remains important. For some people, the main benefit of a fixed eating window with intermittent fasting is practical: it can provide more structure to their meals and reduce the number of eating occasions throughout the day.
During your eating window, focus on nutritious foods and make sure you get enough protein. Protein contributes to the maintenance of muscle mass, which is particularly important while losing weight.
How Svensson can support you
Alongside guidance on nutrition and exercise, Svensson also offers practical support, such as the Zero 3 Weight Loss Package, based on the 5:2 principle: you eat as usual on five days of the week and reduce your calorie intake on two days. This is a commonly used approach within intermittent fasting and is combined with protein-rich snacks.
Conclusion
Weight loss doesn’t always go according to plan on the first try. That’s part of the process. A realistic pace, consistent habits and the right support can help you build an approach that works for you and that you can maintain over time.
Food supplements should not be used as a substitute for a varied and balanced diet or a healthy lifestyle. If you have any questions about supplements, you can always contact our team.
