You have changed your diet, reduces the portions, avoided the gaps … However, the scale does not move. And worse still: you feel swollen, tired, even discouraged. What many people ignore is that weight loss does not only depend on calories. More subtle mechanisms are often at work.
1. You are no longer in calorie deficit
Even if you eat “healthy”, you can consume more calories than you think. And if you have already done several diets, your metabolism may have slowed down, making the loss more difficult. Too light or poorly adjusted deficit often blocks the results, especially if you do not take into account hidden calories.
2. You eat more than you think
Oil, sauces, “healthy” snacks, generous portions or small not counted little cracks … All that ends up weighing in the scale. If you are not precisely your calorie contribution, you can quickly exceed your needs, without realizing it.
3. You are stressed or you sleep badly
Chronic stress and lack of sleep disturb your hormones: cortisol increases, ghrelin (hunger hormone) is racing, leptin (that of satiety) falls. Result: your appetite is deregulated and your body stores more easily, especially in terms of belly.
4. You move too much … or not enough
Too little physical activity slows the metabolism, but conversely, too much intense sport without recovery can stress your body and block the loss. Ideal? Combine moderate activity (walking, yoga, soft bike) and muscle strengthening sessions to preserve your lean mass.
5. Your diet lacks fiber and protein
These two pillars are essential: they regulate appetite, avoid cravings and facilitate digestion. If your plate is too rich in refined carbohydrates or too low in protein, you risk eating more unanswered, and slow down the loss.
6. You may have a hormonal imbalance
Thyroid problems, sopk, insulin resistance, accentuated premenstrual syndrome … These hormonal factors often slow down weight loss, without necessarily manifesting itself clearly. If despite a balanced diet and a good lifestyle you see no results, a blood test can be useful.
7. You are too restrictive (and your body defends itself)
Very low calories, extreme restrictions, food prohibitions … All of this can create physiological stress. Your body then goes into “survival mode”: it slows the metabolism, stores more easily and triggers uncontrollable desires. Better to target a progressive, durable … and benevolent approach.
FAQ:
1. Why don’t I lose weight when I eat little?
Even while eating little, weight loss can be blocked if you are not in real calorie deficit. A slowdown metabolism, high stress or lack of sleep can also prevent weight effectively.
2. What hormonal problems can prevent weight loss?
Disorders such as hypothyroidism, sopk or insulin resistance can slow metabolism and block weight loss. If in doubt, a blood test can help detect a possible hormonal imbalance.
3. Do you have a sport automatically losing weight?
No. Sport helps burn calories, but it is not enough if the food is not suitable. Too much restless sport can also disrupt hormones and slow down weight loss.
4. Whys have my stomach swollen when I eat healthy?
A swollen belly can be caused by poor digestion, excess fiber, too fast chewing or an unbalanced intestinal microbiota. Chewing well, reducing stress and taking probiotics can help.
5. How to relaunch weight loss when it stagnates?
To relaunch weight loss, you must: check your calorie deficit, increase protein, reduce ultra-transformed food, sleeping better and managing stress. If nothing changes, consults a healthcare professional.
