Ever Feel Like You’re Doing Everything Right and Still Not Losing Weight? Let’s Get Real About What’s Really Holding You Back.
You’ve cut carbs, swapped sugary drinks for water, counted every calorie, and maybe even tried fasting. You’ve sweated through workouts you don’t enjoy, and every Monday feels like a new chance to “get it right this time.” But the scale? It just won’t budge. It’s frustrating, disheartening, and leaves you asking: What stops you losing weight when you’re doing all the right things?
You’re not alone in this struggle. For many people, losing weight is like pushing a boulder up a hill—hard, exhausting, and often discouraging. But it’s not because you’re lazy, unmotivated, or “doing it wrong.” The truth is, there’s a lot more to weight loss than just eating less and moving more.
Let’s break down what’s really going on and why so many people get stuck. We’ll cover the science, common mistakes, and more importantly, how to shift the narrative to a healthier, more sustainable approach. Because spoiler alert: it’s not just about willpower.
The Hidden Obstacles That Stop You Losing Weight
You might think that the only thing between you and your weight loss goals is the right diet or the perfect workout routine. But there’s so much more at play. Here are some of the most common barriers that keep you stuck:
- Chronic Stress and Cortisol Overload
When you’re stressed, your body releases cortisol, the “stress hormone” that can wreak havoc on your metabolism. High cortisol levels make your body hold onto fat—particularly around your belly. So even if your diet is on point, stress can sabotage your efforts. - Hormonal Imbalances
Hormones are your body’s messengers, and they play a huge role in weight regulation. Imbalances in insulin, thyroid hormones, leptin, and ghrelin can make losing weight feel impossible. If your hormones are out of whack, your body might be storing fat no matter how “good” you are with your food and exercise. - Metabolic Adaptation
This is your body’s sneaky way of fighting back when you try to lose weight. If you’ve been dieting for a long time or have been on a low-calorie diet, your metabolism can slow down to conserve energy. Your body gets really efficient at using fewer calories, making it harder to shed pounds even when you’re eating less. - Poor Sleep
You might not think your sleep has much to do with weight loss, but it’s a huge factor. Lack of quality sleep disrupts your hunger hormones, makes you crave junk food, and lowers your energy for the day ahead. It’s a vicious cycle—bad sleep leads to bad food choices, which leads to weight gain. - Emotional Eating and Food Triggers
Ever find yourself reaching for snacks when you’re bored, stressed, or upset? Emotional eating is a big barrier to weight loss. It’s not about being hungry; it’s about using food as a way to cope with emotions. This kind of eating is usually automatic and unconscious, making it hard to control. - Unrealistic Expectations and Perfectionism
We often set ourselves up for failure by expecting quick results. The weight didn’t go on overnight, and it’s not going to come off that way either. When you don’t see instant progress, it’s easy to get discouraged and give up. Perfectionism is another trap—thinking you have to do everything perfectly can make you feel like a failure if you slip up, leading to an all-or-nothing mindset.
Common Mistakes That Keep You Stuck
Even when you know some of the factors at play, it’s easy to make mistakes that keep you in the same cycle. Here are some of the most common errors that can sabotage your efforts:
- Focusing Solely on Calories
Yes, calories matter. But focusing only on cutting calories can lead to nutritional deficiencies, muscle loss, and a slower metabolism. Quality matters as much as quantity. Eating nutrient-dense foods, not just fewer calories, is key to feeling full and satisfied. - Skipping Meals or Over-Restricting
Skipping meals can lead to overeating later. When you’re overly hungry, you’re more likely to make poor food choices. The same goes for diets that are too restrictive; they often lead to binge eating because you feel deprived. - Ignoring Your Body’s Signals
How often do you eat when you’re not hungry? Many of us are disconnected from our body’s natural hunger and fullness signals, leading to mindless eating. Learning to listen to your body can help you eat in a way that supports weight loss without feeling restricted. - All or Nothing Approach
Ever fallen off the wagon on a Friday and decided to start fresh on Monday? This all-or-nothing approach is one of the biggest culprits of weight loss failure. Consistency beats perfection every time. You don’t have to be perfect to make progress. - Not Managing Stress and Sleep
You can have the best diet and exercise plan in the world, but if you’re not managing stress and getting quality sleep, your efforts can be undone. Prioritising these aspects of your health is crucial for long-term success.
The Science Behind What Stops You Losing Weight
Understanding the science can make it easier to see why weight loss is so challenging—and why it’s not your fault.
Metabolic Adaptation: Your Body’s Built-In Defence Mechanism
When you cut calories, your body fights back. This is a survival mechanism that helped our ancestors survive periods of food scarcity. But in today’s world, it just makes dieting a frustrating endeavour. When you diet, your resting metabolic rate (RMR) can drop by up to 10-15%. This phenomenon, known as adaptive thermogenesis, means your body is burning fewer calories at rest, making it harder to lose weight.
Hormones: The Hidden Players in Weight Loss
- Leptin: Known as the “satiety hormone,” leptin tells your brain when you’re full. When you lose weight, leptin levels drop, which increases hunger and can drive you to eat more. This is your body’s way of trying to regain lost weight.
- Insulin: Insulin resistance, often linked to a high-sugar diet, can lead to weight gain. When your body doesn’t respond to insulin properly, it can’t regulate blood sugar effectively, leading to increased fat storage.
- Cortisol: High levels of cortisol, triggered by stress, can lead to fat storage, especially around the belly. Chronic stress keeps your cortisol levels elevated, making it nearly impossible to lose weight.
Stress, the HPA Axis, and the Thyroid Connection
Chronic stress activates the HPA (hypothalamic-pituitary-adrenal) axis, which is responsible for the release of cortisol. Over time, this constant activation can suppress thyroid function, reducing the levels of key hormones like T3 and T4 that regulate your metabolism. A suppressed thyroid slows down your metabolic rate, making weight loss an uphill battle. Chronic stress and an overactive HPA axis can also contribute to insulin resistance, further compounding weight gain.
Mistakes We Make with the Best Intentions
Even with good intentions, many of us make mistakes that hinder our progress. Here’s how to navigate these pitfalls:
- Relying on Willpower Alone
Willpower is a finite resource. Instead of relying solely on willpower, set up your environment for success. Keep tempting foods out of sight, plan your meals, and find ways to make healthy choices easier. - Not Being Consistent with Habits
Weight loss isn’t about perfection; it’s about consistency. It’s okay to have an off day, but don’t let it derail you completely. Focus on building small, sustainable habits rather than overhauling everything at once. - Comparing Yourself to Others
Your journey is unique, and comparing yourself to others can lead to feelings of inadequacy and frustration. What works for someone else might not work for you—and that’s okay. - Ignoring the Emotional Side of Eating
Food isn’t just fuel; it’s comfort, celebration, and sometimes a coping mechanism. Recognising the emotional aspect of eating can help you develop a healthier relationship with food. This is a crucial aspect of our Deep Health Coaching, where we explore the deeper reasons behind your eating habits.
The Deep Health Approach: A Sustainable Solution to Stop What’s Blocking Your Weight Loss
It’s time to change the narrative around weight loss. Instead of focusing on quick fixes and surface-level changes, the Deep Health approach looks at the whole person. This is about more than just weight loss; it’s about creating a lifestyle that supports your overall well-being. Here’s how it works:
- Address Stress and Sleep First
Stress and poor sleep are the silent saboteurs of weight loss. Before overhauling your diet, we focus on building stress management techniques and improving your sleep hygiene. Better sleep equals better hormone regulation, more energy, and fewer cravings. - Nutrition that Nourishes, Not Restricts
Forget restrictive diets. We focus on adding nutrient-dense foods to your diet that make you feel full, energised, and satisfied. You’ll learn to listen to your body’s signals, eat when you’re hungry, and stop when you’re full. - Mindful Eating and Emotional Resilience
Understanding your relationship with food is crucial. We explore why you eat the way you do and work on strategies to make eating a conscious, fulfilling experience. - Sustainable Movement
Exercise doesn’t have to be a chore. We incorporate enjoyable, gentle movements into your routine that support overall health and stress management. - Personalised Plans
Every person is unique, and so is their path to health. Our approach is tailored to your individual needs, preferences, and lifestyle, ensuring you get the support that works best for you.
Ready to Break Free from the Weight Loss Struggle?
Imagine a weight loss journey that doesn’t leave you feeling exhausted, deprived, or disheartened. With Deep Health Coaching, you can address the root causes of your weight loss struggles and create a sustainable, enjoyable path to health.
Are you ready to take the next step? Schedule a free two-week trial with me to experience how Deep Health Coaching can transform your approach to weight loss and overall well-being. Discover how a holistic approach can help you achieve lasting results and feel great in your own skin.
Click here to connect with your coach today and start your journey towards a healthier, more balanced you. It’s time to stop struggling and start thriving.
References:
- Epel, E. S., et al. (2000). “Stressor exposures, stress, and body fat distribution: A new model.” Obesity Research.
- Taheri, S., et al. (2004). “Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index.” American Journal of Clinical Nutrition.
- Rosenbaum, M., & Leibel, R. L. (2010). “Adaptive thermogenesis in humans.” Journal of Clinical Endocrinology & Metabolism.