8 Common Reasons You’re Struggling to Lose Weight 🏋🏻

Losing weight is a challenge that many of us face. Despite the well-known mantra of “calories in versus calories out,” the reality is far more complex. If weight loss were as simple as a math equation, we’d all be able to achieve our goals without a second thought. But there are many factors at play, including genetics, lifestyle habits, and even our gut health, which can make this journey harder than expected.

However, don’t be discouraged - weight loss is still achievable. By becoming aware of these common obstacles and adjusting our approach, we can overcome barriers and get back on track. Below are eight reasons why you might not be seeing the results you want, along with practical suggestions to help you move forward.

1. Your Gut Health May Be Holding You Back

Recent studies have shown that your gut microbiome plays a crucial role in overall health, including weight management. Research published in Preventive Nutrition & Food Science suggests that an imbalance in gut bacteria can lead to weight gain. The key to supporting a healthy gut? Prebiotics. These fibers help feed beneficial bacteria in your digestive system.

What you can do

Focus on eating a variety of fruits and vegetables, which are rich in prebiotics. Incorporate fiber-rich foods like bananas, onions, garlic, and asparagus into your meals. By nourishing your gut, you may help improve digestion and reduce weight gain.

2. Genetics Play a Significant Role

While we often focus on diet and exercise, genetics can heavily influence body weight. Studies on twins show that genetics may account for up to 70% of weight differences. Our bodies also have a natural "set-point" weight—where we tend to stabilize—making it challenging to lose weight beyond this range.

What you can do

Focus on gradual and sustainable changes rather than drastic weight loss. Aim for no more than 10% of your body weight over six months. It’s also important to embrace your body’s natural shape and size. Weight management is about health, not just aesthetics.

3. Age and Muscle Loss

As we age, particularly after menopause, our bodies tend to lose muscle mass—especially after the age of 30. Since muscle burns more calories than fat, this can lead to slower metabolism and increased body fat.

What you can do

Strength training can help rebuild lost muscle mass. Incorporate resistance exercises like weightlifting or bodyweight exercises into your routine. This can boost metabolism and help you maintain a healthy weight as you age.

4. Your Medication Could Be Interfering

Certain medications, like antidepressants, insulin for diabetes, and steroids, can affect your metabolism and lead to weight gain. If you notice unexplained weight gain after starting a new medication, it could be a side effect.

What you can do

Consult your doctor to discuss alternative medications or adjust your dosage. Additionally, working with a dietitian can help you adjust your eating habits to account for any metabolic changes caused by your medications.

5. You’re Underestimating Portion Sizes

Portion control can be tricky, especially when food packaging suggests serving sizes that don’t match our hunger levels. It’s easy to eat more than we realize, which can contribute to weight gain.

What you can do

Keep track of your food intake with a food diary or a meal-planning app. By measuring your portions and being mindful of how much you're eating, you can avoid consuming extra calories without realizing it.

6. Distracted Eating Can Lead to Overeating

Many of us eat while distracted by our phones, TV, or computers, which can lead to overeating. When you eat mindlessly, it’s harder to recognize when you’re full, leading to overeating.

What you can do

Practice mindful eating. Set aside time to sit down and enjoy your meals without distractions. Pay attention to your hunger cues and enjoy the flavors of your food, which can help you feel more satisfied and less likely to overeat.

7. Skipping Meals Can Backfire

It may seem like skipping meals would help you reduce calories, but it often leads to overeating later. When you skip meals, your body goes into “survival mode,” and you may end up consuming more food to compensate.

What you can do

Eat regular meals throughout the day. Try to plan for balanced meals and snacks to keep your metabolism steady and avoid overeating later. Include protein, fiber, and healthy fats in every meal to stay full longer.

8. You Might Overestimate Your Calorie Burn

Exercise is important for overall health, but it’s easy to assume that a workout burns more calories than it actually does. Relying too much on exercise as a weight-loss tool can lead to disappointment if it doesn’t create the calorie deficit you expect.

What you can do

Focus on consistent, enjoyable physical activity that you can maintain. Whether it’s walking, yoga, or a sport you love, finding an activity you enjoy will make it easier to stick to a routine. Remember, exercise isn’t just about burning calories; it’s about improving your overall health and well-being.

Making Healthy Changes with KAMICare:

Small Steps, Big Impact

Weight loss is a journey, not a race, and it’s important to approach it with a mindset that values health over numbers on the scale. If you’re looking for additional support, consider exploring wellness programs like KAMICare, which offer tools and resources to help you build sustainable healthy habits. With expert advice, customized coaching, and access to a variety of wellness services, KAMICare can assist you in staying on track and achieving your health goals.

Conclusion: Focus on Long-Term Wellness

Losing weight is a complex process, but by addressing these common roadblocks, you can make meaningful progress. The key is to be patient with yourself, celebrate small successes, and prioritize long-term health over quick fixes. With a balanced approach to diet, exercise, and lifestyle habits, you’ll set yourself up for success in the long run.

Sources:

• Amy Gorin, RDN (plant-based nutritionist), Stamford, Connecticut

• Jason R. Karp, PhD, author of Lose It Forever

• University of Rochester Medical Center

• Preventive Nutrition and Food Science, June 2020

• Nature Medicine, September 2019

• Frontiers in Psychology, August 2016

Disclaimer:

This article is for informational purposes only and should not be considered as medical advice. Consult with your healthcare provider before making significant changes to your diet, exercise, or medication.