Why can’t I lose weight? The truth that nobody tells you

We have all been there. You eat the salad, skip the dessert, hit the gym... and yet, the scale does not budge. Frustrating? Absolutely! However here is the good news: if you have been struggling to lose weight, it is not because you are lazy, unmotivated or ‘bad’ at dieting. There are real reasons behind it, and once you understand them, you can start working with your body instead of against it.

It is not just about calories in and calories out

We have all heard it, and are frustrated with it: eat less, move more. Simple, right? Not exactly. Weight loss is influenced by far more than willpower. Hormones, stress, quality of sleep and even genetics can have a say in whether the scale tips in your favour.

Common roadblocks to weight loss

Poor sleep: When you do not sleep enough, your hunger hormones (ghrelin and leptin) go haywire. In other words, you feel hungrier, crave comfort food and have less energy to work out.

Stress and cortisol: Stress is not just in your head, it is also in your body. High cortisol levels can make your body hold onto fat, especially around the belly, no matter how clean you eat.

Hidden calories and processed foods: That ‘healthy’ smoothie or granola bar could also be packed with sugar. Little extras can sneak into your day and quietly stall your progress.

Hormones and medical conditions: Thyroid issues, insulin resistance, hormonal changes or chronic conditions such as fibromyalgia and lupus could make weight loss tougher than expected. Sometimes the cause of weight gain is also the medication that you take to help you through those illnesses.

Not enough movement: You do not have to hit the gym everyday, but if most of your day is spent sitting, your metabolism slows. Daily movement, not just workouts, matter.

Shifting the focus beyond the scale

Here’s the truth. Weight is just one measure of health. Instead of obsessing over numbers, rather celebrate these wins.

• Better energy levels

• Improved mood and less stress

• Stronger muscles and stamina

• Glowing skin and better skin

These are victories that your body notices, even if the scale has not caught up as yet.

Practical tips if you are stuck

Focus on whole foods: Including more vegetables, lean proteins and healthy fats will keep you fuller for longer, making you less likely to reach for less processed, packaged foods.

Move daily: Even a 20 minute walk can work wonders. Try parking in the furthest parking space from the Mall door, or going on a walk along the beach. Every step counts.

Prioritise sleep: Some people argue that they can manage to be fully functional on 4 hours of sleep, however for most of us, this is simply not enough. Try to get between 7 - 9 hours of good quality sleep as this can make a huge difference in appetite and energy.

Manage stress: Find a way to decrease your stress that you enjoy. Whether this is curling up with a good book, yoga, meditation, journaling or even taking some deep breaths at intervals throughout the day.

Check in with a professional: Sometimes your weight is really not your fault at all. A doctor or dietitian can uncover hidden health issues that are preventing you from losing weight.

The takeaway

If you are struggling to lose weight, remember this. Your body is not broken. It is protecting you, balancing you, and sometimes it just needs the right conditions to change. Be kind to yourself, stay consistent, and focus on your health, not just the scale.

Because the goal is not just to be lighter, it is to feel better, stronger and more alive.