Many people believe that eating relatively healthy and exercising should lead to weight loss. But what happens when your efforts don’t seem to pay off? This is exactly what 44-year-old Karen has been experiencing.
“I eat relatively healthy and exercise moderately. But I never seem to get anywhere. I have struggled with my weight since I was a teenager. I’m 44 now.” — Karen, 44
Feeling Stuck Despite Your Efforts
Karen’s story is familiar to many. You’re doing what you think is right — eating well, staying active — but the results just aren’t there. It’s frustrating, disheartening, and can leave you questioning whether all your effort is even worth it. It feels like you’re spinning your wheels with no progress, stuck in a body that doesn’t reflect the work you’re putting in.
For years, Karen’s been fighting the same battle, believing that if she just tweaks her diet a bit more or works out a little harder, she’ll finally see results. But the truth is, it’s not always about just “eating healthy” or “exercising more.” There are deeper factors at play that can keep your body from responding the way you want.
The Mistakes That Keep You Stuck
The issue isn’t lack of effort — Karen is putting in the work. But there are common mistakes that many of us unknowingly make that can stall our progress, no matter how committed we are:
- Relying on Generic Advice: The problem with general guidelines like “eat healthy” and “exercise more” is that they’re vague and often don’t address your specific needs. What works for someone else might not work for you. Your body has its own unique set of requirements, shaped by your hormones, metabolism, lifestyle, and even your stress levels.
- Overestimating Exercise and Underestimating Calories: Exercise is fantastic for overall health, but it’s easy to overestimate how many calories you’re burning. Meanwhile, even healthy foods can add up in calories if portion sizes are not managed. This balance is often misunderstood, leading to an invisible barrier to weight loss.
- Ignoring the Role of Stress and Sleep: Stress and poor sleep can wreak havoc on your weight loss efforts. Elevated cortisol levels from chronic stress can encourage your body to hold onto fat, particularly around the middle. Similarly, inadequate sleep can disrupt hormones that control hunger and satiety, leading to overeating.
- Not Enough Protein and Fibre: Even if you’re eating relatively healthy, you might not be getting enough of the key nutrients that support weight loss, like protein and fibre. These two nutrients help keep you fuller for longer, support muscle maintenance, and help control blood sugar levels — all crucial for effective fat loss.
- Lack of Individualised Approach: One of the biggest pitfalls is following generic plans that don’t consider your personal history, metabolism, or lifestyle. What’s missing is a tailored strategy that works specifically for your body and your life.
The Science: Why “Healthy Eating” and Exercise Aren’t Always Enough
The body’s response to diet and exercise isn’t as straightforward as we’d like it to be. Adaptive thermogenesis, the body’s tendency to adjust its energy expenditure in response to caloric intake, means that when you cut calories, your metabolism slows down to conserve energy. This can make it harder to lose weight, even if you’re eating “healthy.”
Research shows that chronic dieting can reduce resting metabolic rate by as much as 15%, making it increasingly difficult to maintain or lose weight over time (Rosenbaum & Leibel, 2010). Additionally, stress and sleep deprivation can interfere with your weight loss efforts by altering levels of cortisol, ghrelin, and leptin — hormones that control hunger, fullness, and fat storage (Taheri et al., 2004).
The Solution: A Personalised Approach to Deep Health
Karen’s story shows that eating well and exercising might not be enough on their own, especially when underlying factors aren’t being addressed. Here’s how a deep health approach can make all the difference:
- Personalised Nutrition: Instead of a one-size-fits-all plan, personalised nutrition considers your unique needs, preferences, and lifestyle. This might involve tweaking your macronutrient balance, ensuring you’re getting enough protein and fibre, and managing portion sizes to create a sustainable calorie deficit.
- Stress Management: Stress plays a massive role in weight gain and can often be overlooked. Incorporating stress management techniques such as mindfulness, breathing exercises, and even adjusting your exercise routine to be less intense can help regulate cortisol levels, promoting a healthier metabolism.
- Optimising Sleep: Improving sleep quality can have a profound effect on weight loss. Strategies might include setting a regular bedtime, reducing screen time before sleep, and creating a calming bedtime routine. Quality sleep supports hormone balance, which in turn supports your weight management efforts.
- Tracking and Accountability: Having someone to keep you accountable can make all the difference. Tracking what you eat, how you feel, and your activity levels can provide insights that are often overlooked. A coach can help you identify patterns, celebrate wins, and adjust your plan as needed.
- Movement You Enjoy: Instead of punishing yourself with workouts that feel like a chore, find movement that you enjoy. This not only improves consistency but also enhances your overall sense of well-being. Whether it’s dancing, yoga, or a brisk walk in the park, the goal is to keep moving in a way that feels good.
If You Feel Like Karen, Here’s How You Can Get Unstuck
If Karen’s story sounds familiar, it’s time to stop spinning your wheels and start taking a more strategic approach to your health. A deep health programme addresses not just what you eat and how you move, but also how you think, feel, and live. It’s about creating sustainable habits that work for you — not against you.
References
- Rosenbaum, M., & Leibel, R. L. (2010). “Adaptive thermogenesis in humans.” International Journal of Obesity, 34, S47–S55.
- Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). “Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.” PLoS Medicine, 1(3), e62.
This article delves into the deeper reasons why “eating healthy” and moderate exercise might not be enough on their own and offers a tailored, holistic approach to break through the barriers that hold you back. If you’re feeling stuck, remember there’s a path forward that doesn’t just involve trying harder but trying smarter. Click here to get going with virtual weight loss coaching.