The Real Reasons You’re Struggling to Lose Weight: And What to Do About It

Despite doing everything “right”, such as eating healthier, moving more, watching calories, many people find themselves stuck in a frustrating loop when it comes to losing weight. If you’ve ever thought, “Why isn’t this working?”, you’re not alone. Research has shown that weight loss is far more complex than simple willpower or calorie counting.

In this article, we explore the real, science-backed reasons why weight loss can be difficult, even with effort, and what you can do to tackle these obstacles effectively.

Why You’re Struggling to Lose Weight

1. You’re Not Addressing Metabolic Adaptation

When you reduce your calorie intake, your body doesn’t just burn through fat as expected. Instead, it can adapt by slowing down your metabolism to preserve energy. This process, known as metabolic adaptation or “adaptive thermogenesis,” is your body’s way of surviving what it perceives as famine.

According to a 2016 study published in Obesity, participants in ‘The Biggest Loser’ television show experienced significant metabolic slowing even years after the competition. Their resting metabolic rate dropped far more than expected, making weight regain almost inevitable.

What To Do: 

Focus on strength training to preserve lean muscle mass, which helps maintain metabolic rate. Also, consider incorporating diet breaks or refeed days into long-term calorie deficits, under professional guidance.

2. You May Have an Underlying Medical Condition

Certain medical conditions can make weight loss extremely difficult. Hypothyroidism, polycystic ovary syndrome (PCOS), insulin resistance, and Cushing’s syndrome are all known to interfere with weight regulation.

A 2020 review in the Journal of Clinical Endocrinology & Metabolism notes that individuals with hypothyroidism often experience weight gain due to reduced metabolism, even when their lifestyle remains the same. Similarly, women with PCOS may have increased fat storage and insulin resistance, making fat loss a slow process.

What To Do:

If you suspect an underlying issue, speak to a GP or endocrinologist. Blood tests can identify hormonal imbalances that might be affecting your metabolism.

3. You Could Benefit from Medical Weight Loss Support

Sometimes, lifestyle changes alone aren’t enough. That’s where medical weight-loss support can be transformative. New-generation medications, such as GLP-1 receptor agonists, have shown significant promise in helping individuals manage weight when traditional methods fall short.

According to a 2021 article in The New England Journal of Medicine, participants using semaglutide (a GLP-1 receptor agonist) lost an average of nearly 15% of their body weight over 68 weeks. These medications work by mimicking the hormone GLP-1 to reduce appetite and slow gastric emptying.

What To Do:

Speak to your GP about getting a prescription for weight-loss pills or injections. Always partner with authentic and safe services such as Curely for access to weight-loss prescriptions and medical support online.

4. Your Medications May Be Working Against You

Some prescription medications, including antidepressants (SSRIs), corticosteroids, beta-blockers, and antipsychotics, can cause weight gain or inhibit fat loss.

A 2022 article in Harvard Health Publishing confirms that weight gain is a known side effect of many commonly prescribed drugs. This gain can occur through various mechanisms, including increased appetite, fluid retention, or metabolic shifts.

What To Do

Never stop taking medication without consulting a doctor. If weight gain is a concern, discuss alternative treatments with fewer metabolic side effects.

5. Your Sleep Quality Could Be Sabotaging You

Poor sleep affects more than just your energy levels – it can significantly influence your metabolism and appetite. Sleep deprivation reduces leptin (the satiety hormone) levels and increases ghrelin (the hunger hormone), making it harder to regulate food intake.

A 2010 study published in Annals of Internal Medicine found that people who slept less than 5.5 hours per night lost less fat during calorie restriction than those who slept for 8.5 hours, despite consuming the same number of calories [Nedeltcheva et al., 2010].

What To Do: 

Aim for 7-9 hours of quality sleep each night. Prioritise a regular sleep schedule, avoid caffeine late in the day, and reduce screen time before bed.

6. You’re Underestimating Your Calorie Intake

Even when we think we’re eating well, studies show we often underestimate our caloric intake – sometimes by as much as 30%. Portion sizes, hidden calories in sauces, snacks, and oils can all contribute to this underestimation.

A study published in the New England Journal of Medicine found that both dietitians and non-dietitians underestimated their calorie intake, highlighting how easy it is to consume more than intended.

What To Do: 

Use a food diary or an app to track intake accurately. Weighing food and paying attention to serving sizes can also make a big difference.

7. Stress and Cortisol Are Getting in the Way

Chronic stress can make it harder to lose weight, particularly around the midsection. When stress is high, cortisol levels rise, which promotes fat storage, especially visceral fat.

Research in Psychosomatic Medicine in 2000 confirmed that women with high waist-to-hip ratios had consistently higher cortisol levels, suggesting a link between stress, fat distribution, and difficulty losing weight.

What To Do: 

Incorporate stress-reducing habits into your daily life, such as yoga, deep breathing, journaling, or nature walks. Prioritising mental health can have physical benefits.

8. You’re Relying on Cardio Alone

Cardiovascular exercise has many benefits, but relying on it alone may not be the most efficient way to lose weight. While cardio burns calories, it doesn’t build muscle, which is key to sustaining a healthy metabolism.

A 2012 meta-analysis in Obesity Reviews noted that resistance training is highly effective in reducing body fat and preserving lean mass during weight loss.

What To Do: 

Combine resistance training (such as weight lifting or bodyweight exercises) with cardiovascular activity. Two to three sessions per week can yield significant results.

Final Thoughts

If you’re struggling to lose weight despite putting in the effort, it’s not your fault. Weight loss is influenced by a complex web of factors, from hormones and medical conditions to sleep, stress, and even the types of workouts you do.

The good news is that there are strategies and support options available. Whether it’s getting your hormones tested, seeking professional medical advice, improving your sleep hygiene, or exploring prescription-based support, there are ways to tailor your approach to your body’s unique needs.

Sustainable weight loss isn’t about punishing your body; it’s about understanding it. Armed with the right information and support, long-term results are not only possible, they’re achievable.