Suggested meal plan for people who struggle to lose weight

Losing weight is not an easy journey, especially for those who have difficulty shedding pounds. A combination of a scientifically balanced diet and a suitable workout plan is the key to success. In this article, we’ll explore meal plan suggestions for individuals who struggle to lose weight to help you achieve your health goals.

Characteristics of people who struggle to lose weight

People who find it difficult to lose weight often face challenges despite following diets, exercising, or making lifestyle changes.

Below are some common characteristics of this group:

• Slow metabolism: Some people have a slower-than-average metabolic rate, causing their bodies to burn less energy even during physical activities. Result: Excess energy accumulates as fat, making weight loss more difficult.
• Water retention or fat storage: Some individuals tend to retain water or store fat in areas like the abdomen, thighs, and hips due to genetic factors, hormonal imbalances (e.g., insulin or leptin), or medical conditions like polycystic ovary syndrome (PCOS).
• Inefficient digestion: Poor digestion can lead to suboptimal absorption and utilization of energy, which may result in fat accumulation.
• Hormonal imbalances: Issues like hypothyroidism, insulin resistance, or cortisol imbalances (stress hormone) can negatively impact weight loss. Signs: Difficulty losing fat even with calorie restriction and consistent exercise.
• Weak control over hunger: Difficulty resisting high-calorie foods like sweets and fried items often leads to consuming more calories than necessary.
• Unhealthy habits: Lack of sleep affects ghrelin (hunger hormone) and leptin (satiety hormone), making you eat more. Chronic stress/ high cortisol levels contribute to fat storage, particularly in the abdominal area.
• Genetic predisposition: Certain genes may make some people more likely to store energy, making weight loss harder. However, this doesn’t mean weight loss is impossible- it just requires a tailored and persistent strategy.
• Medications or medical factors: Certain medications (e.g., antidepressants, diabetes medications, or blood pressure drugs) can cause weight gain or reduce weight-loss effectiveness. They may slow metabolism or increase appetite.
• Lack of persistence and improper methods: Many people who struggle to lose weight become discouraged by slow progress. Using the wrong methods or following inappropriate diets can also hinder results.

Why do people who struggle to lose weight need a special meal plan?

Those with a hard time losing weight often face challenges such as:

• Slow metabolism: Their bodies burn fewer calories, leading to fat accumulation.
• Frequent hunger: An inappropriate diet increases hunger, making it harder to control calorie intake.

Therefore, meal plans for these individuals must ensure adequate nutrition, maintain energy levels, and manage hunger.

Weight-loss meal plan suggestions for women who struggle to lose weight

Day 1

• Breakfast:

• • • 1 slice of whole-grain bread + 1 boiled egg.
    • 1 glass of green smoothie (spinach, cucumber, and a splash of lemon).

• Mid-morning snack:

• • • 1 apple or 1 cup of plain Greek yogurt.

• Lunch:

• • • 150g grilled chicken breast.
    • Green salad with olive oil dressing.
    • ½ cup of brown rice.

• Afternoon snack:

• • • 10 almonds or 1 pear.

• Dinner:

• • Baked salmon with lemon and asparagus.
  • 1 small sweet potato.

Day 2

• Breakfast:

• • • 1 bowl of oatmeal cooked with unsweetened almond milk.
    • Topped with berries like strawberries or blueberries.

• Mid-morning snack:

• • • 1 banana.

• Lunch:

• • • 150g lean grilled beef.
    • Steamed vegetables (broccoli, carrots, green beans).
    • 1 cup of quinoa.

• Afternoon snack:

• • • 1 avocado smoothie blended with plain yogurt.

• Dinner:

• • Steamed shrimp with a green salad.
  • 1 sweet potato.

Day 3

• Breakfast:

• • • Scrambled eggs (2 eggs) with 1 slice of whole-grain bread.
    • 1 glass of honey lemon water.

• Mid-morning snack:

• • • 1 cup of plain Greek yogurt.

• Lunch:

• • • Lemon-grilled chicken breast.
    • Quinoa salad with mixed vegetables.
    • ½ cup of brown rice.

• Afternoon snack:

• • • 1 apple or a handful of walnuts.

• Dinner:

• • Steamed lean pork with bok choy.
  • 1 small sweet potato.

Tips for managing diet for people who struggle to lose weight

• Prioritize protein-rich foods: Protein helps reduce hunger and maintain muscle mass. Include lean meats, eggs, fish, and tofu.
• Choose complex carbohydrates: Opt for options like oatmeal, sweet potatoes, and brown rice for stable energy.
• Incorporate high-fiber foods: Vegetables and fruits improve digestion and extend satiety.
• Limit sugar and processed foods: Avoid sweets, sugary drinks, and fried foods to reduce empty calories.

Losing weight is a long journey that requires persistence. A healthy meal plan for women who struggle to lose weight must be combined with an active lifestyle, regular exercise, and adequate sleep. If you encounter difficulties, consult a nutritionist to optimize results.

References:

• https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu
• https://www.webmd.com/diet/ss/slideshow-food-combos-weight-loss
• https://www.eatingwell.com/gallery/7902553/weight-loss-recipes-for-beginners/
• https://www.medicalnewstoday.com/articles/weight-loss-meal-plan
• https://www.healthline.com/nutrition/healthy-lunch-ideas-for-weight-loss

Read more:

• Suggestions for balanced, nutritious meal plans