A CONSTANT STRUGGLE

weight loss

Losing weight can feel like an uphill battle, especially when you are doing everything by the book - eating healthy, exercising regularly, and staying committed. Yet, the scale refuses to budge, leaving you frustrated and confused. As a nutritionist, I have seen this scenario play out countless times with clients, and I can assure you that you are not alone.

If you are stuck in this weight loss plateau despite your best efforts, it’s time to take a deeper look at what might be going wrong. There are several hidden factors that can impact weight loss, from hormonal imbalances to subtle diet mistakes. In this article, we’ll explore the most common reasons why you might not be losing weight and how you can overcome them. Read on...

1. You are eating too little: Many people believe that drastically cutting calories will speed up weight loss. While a calorie deficit is essential for losing weight, eating too little can actually slow down your metabolism. Actually, when you eat too few calories, your body goes into ‘survival mode’, slowing down metabolism and holding onto fat stores. This is known as metabolic adaptation or ‘starvation mode’. Now, instead of extreme calorie restriction, focus on a moderate deficit. Use a balanced approach. Women should aim for at least 1,200-1,500 calories per day whereas men should aim for at least 1,500-1,800 calories per day. Prioritise protein, fibre, and healthy fats to keep you full and satisfied.

On the other hand, some people unintentionally overeat, even on ‘healthy’ foods. Nuts, avocados, and protein bars are nutritious but calorie-dense, so portion control matters.

2. Your macros are out of balance: It’s not just about calories - it’s about what those calories are made of. A poorly balanced macronutrient ratio can sabotage your progress. Do you know that too many carbs (especially refined ones) can spike insulin and promote fat storage, on the other hand, too little protein leads to muscle loss and a slower metabolism. Similarly, too little healthy fat can disrupt hormone production. In order to fix it, aim for at least 0.7–1 gram protein per pound of body weight per day. Choose complex carbs like quinoa, oats, and vegetables. Include avocados, nuts, olive oil, and fatty fish in moderation.

A well-balanced meal might look like grilled salmon with quinoa and steamed broccoli -protein, fibre, and healthy fats, all in one.

3. You’re relying too much on exercise: Exercise is crucial for overall health, but many people overestimate how many calories they burn. You can’t out-exercise a bad diet. The reason is simple, high-intensity workouts can make you hungrier, leading to overeating. Your body adapts to exercise, so what once burned 500 calories may now burn only 300. And too much cardio raises cortisol (stress hormone) which can promote fat storage. Now, what you can do is to combine strength training + cardio to preserve muscle and boost metabolism. Avoid over-exercising; aim for 3-5 quality workouts per week. Support workouts with proper nutrition instead of using exercise as a justification to overeat.

4. You have hidden hormonal imbalances: Hormones play a huge role in weight regulation. If your body isn’t responding to diet and exercise as expected, hormones could be the culprit. Cortisol, often called the stress hormone, leads to belly fat storage. In some cases insulin resistance makes it harder to burn fat (common in PCOS and pre-diabetes). People who have thyroid issues have slow metabolism, leading to weight gain. And leptin resistance makes you feel hungry even when full. The perfect solution is to manage stress by meditation, yoga or breath work. Balance blood sugar by eating protein with every meal and avoiding excessive sugar. Last but not least, get tested for thyroid and insulin levels if you suspect an issue.

If you’re doing everything right but still not losing weight, a visit to an endocrinologist or functional medicine doctor may be helpful.

5. You are not sleeping enough: Sleep is often overlooked, but it’s one of the biggest factors affecting weight loss. Studies show that people who get less than 6 hours of sleep are more likely to gain weight as lack of sleep raises cortisol and increases cravings for sugary, high-carb foods. It disrupts ghrelin and leptin, the hormones that control hunger and satiety. Poor sleep slows metabolism and decreases motivation to exercise. It is essential to get 7-9 hours of quality sleep per night. Avoid screens and caffeine before bed. Above all, maintain a consistent sleep schedule, even on weekends.

6. You are not drinking enough water: Dehydration can slow down your metabolism and lead to water retention, bloating, and fatigue. In order to fix it, drink at least 2-3 litres of water daily. Start your morning with a glass of warm lemon water to support digestion. If you struggle with plain water, try water infused with mint, cucumber, or berries.

7. You are eating too many ‘healthy’ processed foods: Many so-called ‘healthy’ foods like granola, protein bars, and flavoured yogurts are packed with hidden sugars and artificial ingredients that spike insulin and stall weight loss. It is imperative to read nutrition labels carefully. Stick to whole, real foods as much as possible. Avoid anything with long ingredient lists and added sugars.

8. You are not tracking your food accurately: Many people underestimate how much they eat. Small bites, extra condiments, and even healthy snacks add up. It is recommended to keep a food journal or use any tracking app. Measure portion sizes for accuracy. Track liquid calories (coffee, smoothies, juices) since they add up quickly.

9. You need more patience and consistency: Weight loss isn’t linear - some weeks you’ll lose, some weeks you won’t. But consistency is key. Track progress over months, not days. Celebrate non-scale victories like better energy, better digestion, or looser clothes. Stay committed and trust the process.

What to do if you are stuck?

If you feel like you’re doing everything right but still not losing weight, don’t get discouraged. Weight loss is complex, and small tweaks can make a big difference. Reassess your calories and macros. Focus on whole, unprocessed foods. Manage stress, sleep, and hormones. Stay hydrated and active. Be patient and consistent. If the scale isn’t moving, don’t give up - sometimes, it takes a bit of fine-tuning to find what works for your body. Keep going, and you’ll see progress.

If you would you like a personalised plan based on your lifestyle and preferences, you can reach out to me.

Zainab can be reached at xainabsarwar@live.com, www.yogadubai.ae or @lifestylebyzainabsarwar on Instagram