Common Reasons for not Losing Weight
My philosophy is that we should get healthy to lose weight, not lose weight to get healthy. Weight loss is a bi-product of a healthy body.
So, if you’re not happy with your weight it’s either a sign from your body that something is out of balance (hormone imbalance, raised blood sugars, gut dysfunction etc) OR if you’re optimally well in all areas then this is potentially a healthy weight for you and you need to change your views on what your ‘perfect weight’ is - which is often so morphed via social media!
This is why many ‘weight loss’ programmes or ‘exercise challenges’ simply won’t work! They might in the short term as they force the body to lose weight by being super restrictive but once the programme or challenge finishes the weight will typically pile back on. I see this time and time again in clients. We need a lifestyle change that addresses the whole body as opposed to a quick fix.
Weight loss is so much more than ‘eat less and exercise more’. We are complex organisms! Our bodies are very clever and can compensate for less fuel coming in by making you cold in order to conserve energy. In a similar regard, if you’re exercising more but seeing no results it might be that your body is subconsciously accounting for this by craving higher energy foods and releasing more hunger hormone to balance out your energy in/out ratio.
Over years of working with one on one clients and in larger groups with thousands of women all with the goal of losing weight there are a few things I’ve noticed that have to be addressed in order for weight loss to happen.
Snacking: if you’re grazing all the time you're continually in a ‘fed’ state and therefore always have raised levels of glucose and insulin - our fat storing hormone. Insulin is a growth hormone and is promoting weight gain, not weight loss. You could be eating the healthiest diet but if you’re grazing every hour it becomes very hard to lose any weight.
High Carbohydrate diet/low protein diet: carbs also stimulate raised blood sugar levels and raised insulin → fat storing mode. You could be eating a very low calorie diet but if it’s all carbohydrates then you’ve got a lot of insulin stimulation going on. Balance this out with more fats and proteins and you’ll be away.
Vegetarian/vegan diets: as above these are predominantly carbohydrate based diets - grains, legumes, fruit, veggies - and don’t have the protein intake to balance out the glucose release. Look here for protein suggestions.
Raised cortisol levels: one of cortisol’s roles is to stimulate glucose release into the blood system → again the ‘fed’ state. Our body’s perceive stress the same no matter where it’s coming from so assess your current stressors and see which ones you can cut out/change and then what tools you can bring in to help your body manage the uncontrollable stressors. E.g. supportive nutrients like magnesium, herbs like ashwagandha, sleep hygiene, breathwork and low intensity exercise.
Under-eating: I know it sounds crazy but bear with me! The less you eat the more your metabolic rate will slow down. This takes people down a slippery slope of eat less → lose a little weight → metabolic rate will slow down and the weight loss will stop. So then they’ll eat even less and the pattern carries on. It’s not a long-term solution and will result in nutrient deficiencies, fatigue, stress, hormone imbalance and a low mood. Sure, in many circumstances people do need to reduce the amount they are eating but it’s important to not push this too far and to take into account nutrient intake in order to fuel every metabolic pathway in your body.
Inactivity: a sedentary lifestyle is not conducive to a healthy weight. You don’t need to be hitting the gym daily or running a marathon but you need to move! This is a key factor in longevity, muscle growth and maintenance, bone health, mental health and sleep regulation. Commit to 7000 steps per day for starters.
Chronic health conditions: if you are addressing a chronic health condition you’ll need to focus on this first and foremost before trying to lose weight. Yes weight loss might be a factor in addressing your condition but in many cases weight loss won’t happen until the inflammation is under control. Working with a health practitioner to get to the root cause of what is driving this is going to be a great step.
A lack of sleep: not getting in the recommended 7-9 hours per night has been shown in the research to lead to weight gain. A lack of sleep can affect hormones such as ghrelin and leptin that stimulate hunger and satiety - leading you to eating more/binging when you are sleep deprived.
Hydration: being hydrated is a foundational aspect of health. It’s a non-negotiable that you need to prioritise. Otherwise, our brains can confuse thirst for hunger leading you to eating more. Aim for 2L per day.
Constipation: a stagnated bowel leads to waste sitting in your digestive system for too long which creates a breeding ground for unfriendly bacteria to grow. The balance of microbes in our gut has an impact on our ability to lose weight or gain weight. Encourage a daily bowel movement by eating plenty of fibre in your diet, moving your body daily, hydrating well and managing stress levels.
Inconsistent: whatever approach you’re using to lose weight needs to be consistent! Cheat days, cheat meals, cheat moments won’t work! You need to focus on a lifestyle change that’s sustainable and enjoyable in the long term. A ‘cheat meal’ is depriving you of being optimally well and fueling your body properly!
