Why do some people find it difficult to lose weight or put on weight while on an exercise regime?
So you’re heading to the gym five times a week, doing a mix of cardio and strength exercises, and yet you’re not seeing the results you want.
This is a common issue for those starting their healthy lifestyle journey, and there are a few reasons why this might be. Below, I focus on three reasons why you may not be losing weight, including hormonal imbalances, your diet, and your relationship with alcohol.
Hormonal imbalances
One reason why you might not be seeing results is due to hormonal imbalances. Our hormones work hard to keep us at a healthy weight through controlling our metabolism, which means any imbalances can impair your ability to lose weight, or cause you to gain more.
Insulin plays a big part in maintaining weight. This hormone responds to the sugar in your bloodstream, and regulates the levels of glucose in the blood. If your diet consists of high amounts of sugar, refined carbohydrates and high-fat foods, your body absorbs too much glucose, and converts it into fat.
Cortisol also plays a role. This stress hormone causes the cells in your body to resist insulin, which in turn leads to an increase in blood sugar and weight gain.
A lack of oestrogen also causes issues with blood sugar, therefore increasing your body’s fat storage, and low oestrogen can even change the way your body distributes your weight gain. Similarly, low oestrogen can cause suppressed appetite, which makes it hard for those who want to put weight on. Unexplained weight gain can also be due to a thyroid disorder.
Ghrelin, otherwise known as the hunger hormone, can also impact your ability to lose or gain weight. When ghrelin levels are high, your appetite increases, meaning you’re more likely to eat unnecessary calories. Eating a diet of highly refined carbohydrates and sugars instead of protein and fibre can cause a spike in ghrelin levels, meaning your body is less likely to feel satisfied. Meanwhile, eating a range of wholefoods and foods packed with quality protein and fibre means your body will signal to the brain that your body has eaten its necessary amount.
If you find you are putting weight on easily or struggling to lose any weight, you can speak to your GP for hormonal tests. However, as seen above, there are natural ways to ensure good hormonal levels.
Wrong Diet
Whilst it’s all well and good keeping track of your calorie intake, having a calorie deficit doesn’t necessarily mean you’ll lose weight. Instead, you need to make sure you follow a diet that has all the nutrients your body needs. Not getting enough calories or nutrients in your diet can cause bad digestion and bad absorption, which can also cause fluid retention and weight gain.
Many diet companies suggest a calorie intake of 1200, however whilst this is usually good for quick weight loss, ultimately most people end up putting the weight back on, if not more. This is because eating too low calories causes metabolic changes, including increased appetite, and your body can go into starvation mode and start to store fat as a defence mechanism.
Eating too little calories hinders the regulation of the body’s leptin hormone, which is the hormone that tells your brain your body has enough energy to maintain your weight and metabolism. The leptin levels at which your body is healthiest is different for everybody, and when your leptin levels are high, your body is able to signal hunger and expend energy properly. The starvation mode set off by a lack of calories is your body’s way of trying to get your leptin hormones back up, in order to keep you safe. This is why you feel much hungrier when on a diet. Your body is fighting to try to replenish the energy stores you would have lost whilst in a calorie deficit. Food labelled as ‘low fat’ may be lower in calories, but they actually contain more sugar, meaning they can spike your blood sugar levels and stop you from losing weight. Instead, focus on creating a diet filled with whole foods, including fresh vegetables and fruit, legumes and wholegrains. Made with no added fat, sugar or sodium, eating whole foods means your body will absorb all the nutrients. This is turn means you should lose weight, and be healthier, too.
Alcohol Abuse
Excessively drinking can also be a reason why you’re not seeing weight loss results.
You could be eating nutrient-dense foods, but drinking too much actually disturbs your metabolism, meaning your body isn’t taking in those nutrients.
Alcohol also interferes with the way your body expends energy, and can cause insulin sensitivity. In the worst-case scenario, alcohol can cause issues with the functionality of your organs, including your liver, which also compromises the breakdown of fatty cells. Alcohol can also increase your appetite, lead to poor food choices, and be high in sugar.
A regular exercise regime is only the beginning of your weight loss journey, and there are more things to bear in mind when creating a healthy lifestyle. A healthy diet rich in whole foods best support a good exercise regime, helping your body regulate calories effectively. A healthy relationship with alcohol is also paramount for helping you lose weight and keep the weight off. If you still don’t lose weight or even end up putting more on, book a GP appointment to rule out any hormonal imbalances.