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I have been trying really hard to lose weight but the effort I am putting in is not showing up on the scales—what can I do?

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I have been trying really hard to lose weight but the effort I am putting in is not showing up on the scales—what can I do?

Weight loss is usually recommended for people who are overweight (defined as BMI of 25.00 or higher) or obese (defined as BMI of 30 higher) in order to achieve a healthier lifestyle, and reduce the risk of chronic diseases such as heart disease, diabetes, and respiratory diseases. But, what do you do if you’ve been putting in lots of effort to lose weight and you’re not seeing results?

What do the experts say?

In Australia, the National Health and Medical Research Council (NHMRC) have guidelines around overweight and obesity which suggest starting with a goal of losing 5% of your body weight. For example, if you weigh 90kg, this would equate to a weight loss goal of 4.5kg. Whilst this might not seem like much, studies show that weight loss of 5-10% is significant enough to improve your quality of life and health, and reduce risk factors for chronic diseases like heart disease and diabetes.

Top tips for staying motivated

Don’t be too disheartened if you are not seeing results straight away. Weight loss isn’t easy - remember it’s a marathon not a sprint! Here are some key tips to staying motivated and reaching your goals

  1. Set an achievable weight loss goal of 5% to 10% of your starting weight or around 0.5 to 1kg per week. Check out our article"How much weight loss should I aim for?" to help with this
  2. Don't just focus on weight loss - measure other health behaviours such as diet and exercise because even if the scales don’t show any progression you may see positive changes to your eating habits and exercise levels which are directly linked with positive health and wellbeing
  3. Find exercise and foods you enjoy! You are way more likely to succeed in your health goals if you’re doing it a way you enjoy and can sustain long term.
  4. Don't always rely on the scales - You may have developed muscle mass which weighs more than fat and therefore the progress may not be evident initially. Try using other measures such as measuring your waist circumference or how your clothes fit will also help you to see if you have lost weight, even if the scales don't show it.
  5. Be patient!

The bottom line:

It’s important to remember that weight loss and healthy habits aren’t a quick fix - they are lifelong habits with lifelong benefits! Plus, your health doesn’t totally equate to your weight. Whilst you might not feel like you’re seeing results on the scales, ask yourself if you feel more energised, are sleeping better, have better focus and concentration, eating better foods or having better workouts then these are important results too!

For more information on losing weight, check this out: https://theconversation.com/you-dont-have-to-be-the-biggest-loser-to-achieve-weight-loss-success-11587.

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz