Why am I struggling to lose weight?

Losing weight is often more complex than simply eating less and moving more.

For women, weight management is influenced by a combination of factors, including hormones, metabolism, stress levels, sleep quality, nutrition, and mindset.

With so much conflicting advice in the media, it’s easy to feel confused and overwhelmed. Do you feel like you’ve tried everything but still aren’t seeing results?

Here I share some key insights into why many women struggle with weight loss and how to overcome these challenges.

1. You may be eating the right foods – but in the wrong amounts

Even when you’re choosing nutritious foods, portion sizes and overall nutrient balance play a huge role in weight loss. It’s possible to have a nutrient-dense diet but still struggle to see results.

Portion control is crucial, and undereating can be just as problematic as overeating. When your body isn’t getting enough energy, it slows metabolism and conserves fat stores. This is known as adaptive thermogenesis, where chronic calorie restriction lowers resting metabolic rate (RMR) and leads to muscle loss, making long-term weight loss harder (Müller et al., 2016).

How I can help:

• Assess your energy needs based on your basal metabolic rate (BMR) and activity levels.

• Guide you on appropriate portion sizes and nutrient balance to optimise metabolism.

• Help structure meals to stabilise blood sugar levels, preventing excessive hunger and cravings.

  
  

Tip – Check your portion sizes and ensure you’re eating enough to support your metabolism

2. Hormonal imbalances could be affecting your metabolism

Hormones play a vital role in appetite, metabolism, and fat storage. For women, fluctuations in oestrogen, progesterone, insulin, cortisol, leptin, and ghrelin can make weight management more challenging, particularly during perimenopause, menopause, and times of high stress.

Scientific insight:

• Leptin resistance reduces the brain’s ability to recognise fullness, leading to overeating (Friedman, 2016).

• High cortisol levels from chronic stress encourage fat storage around the abdomen and increase cravings for sugar and carbohydrates (Adam & Epel, 2007).

• Oestrogen fluctuations can affect insulin sensitivity, leading to changes in how the body stores fat, particularly around the midsection.

How I can help:

• Recommend dietary strategies to improve insulin sensitivity, such as increasing fibre and reducing refined carbohydrates.

• Suggest foods that support hormonal balance, such as omega-3s, protein, and magnesium-rich foods.

• Help tailor your nutrition to support your body through hormonal shifts.

Tip – Include protein and healthy fats to help regulate hormones

3. Your approach may not be sustainable...

Many women struggle with weight loss because they follow restrictive diets that work in the short term but are not maintainable long term. If you’ve ever tried extreme calorie restriction, cutting out entire food groups, or following a fad diet, you may have experienced initial success followed by weight regain.

Scientific insight:

• Rapid weight loss often leads to muscle loss, slowing metabolism and making long-term maintenance harder (Hall & Guo, 2017).

• Sustainable weight loss is best achieved through gradual lifestyle changes, rather than extreme restrictions (Mann et al., 2007).

  
  

How I can help:

• Develop a realistic, flexible eating plan that fits your lifestyle, needs, and preferences.

• Set achievable goals focused on long-term health rather than short-term fixes.

• Help you create a positive relationship with food, so you can maintain progress without feeling deprived.

I speak from experience. I have struggled in the past with my weight, body image and lack of self-esteem. I was always anxious about eating out, not at all confident.

Since retraining as a nutritionist, I really understand the importance of the food we put into our body and the way that makes us feel. It was only when I stopped yo-yo dieting and eating wholesome, nutritious food that I really changed the way I felt, both physically and mentally. I can assure you sure that adopting a healthy way of eating will work for the long term.

Now in my 50s, I feel healthier, self-assured, body confident, fitter and more energetic than I ever did before. . I have changed my life around and I feel energised, confident, slim, fit and most importantly strong.

Final thoughts

Rather than relying on restrictive diets, a sustainable, holistic approach can support not just weight loss, but also better energy, improved mood, and overall well-being.

If you feel stuck, seeking expert guidance can make all the difference in achieving lasting results.

I am very passionate about helping people to feel good about themselves from the inside out, addressing all the mind-set and emotional triggers often associated around food.

Get in touch NOW and see how I can help and support you to you live your very best life.