Month: June 2025

Do you eat mindfully but can’t lose weight? Possible reasons

Do you feel that you’re eating a balanced diet and exercising, yet still can’t see any changes in your body? This situation causes a great deal of frustration for many people and, far from being a matter of willpower or doing «better», it may be due to deeper physiological, hormonal or emotional causes. As a nutritionist, I often see this pattern in my practice: people who are committed to their wellbeing but feel that their bodies aren’t responding as they’d hoped. And here’s the truth: our bodies don’t work like calorie calculators, and there are many factors that can influence fat loss – factors we need to address. 1. Hypothyroidism or hormonal imbalances The thyroid gland regulates key functions such as metabolism, body temperature and energy levels. When this gland does not produce enough thyroid hormones (hypothyroidism), the body reduces its energy expenditure, fluid retention increases, and fatigue, constipation or a feeling of being cold may occur. Although clinical hypothyroidism is detected through specific blood tests (TSH, T3, T4), there is also a subclinical form where test results are still within the normal range but symptoms are present. It is particularly common in women and may be influenced by stress, inflammation and nutritional deficiencies (such as iodine, vitamin D, zinc, selenium or iron). If you suspect this might apply to you, it is important to consult a healthcare professional to review not only your standard test results, but also your symptoms, any nutritional deficiencies and your medical history. 2. Intestinal inflammation and dysbiosis Our gut microbiota consists of a multitude of bacterial strains with different functions that have a direct impact on our overall health. Our gut bacteria do not just digest food and produce nutrients: they also regulate the immune system, produce neurotransmitters and modulate metabolism.  When there is an imbalance in the gut microbiota (dysbiosis), beneficial bacteria decrease and microorganisms that cause inflammation, gas, malabsorption and increased intestinal permeability («leaky gut») become predominant. The most common causes of dysbiosis are: Recurrent use of antibiotics or antacids. Chronic stress and disturbances of the nervous system. A diet low in fibre, low in protein and high in ultra-processed foods and/or carbohydrates. Excessive alcohol consumption. Lack of dietary diversity (monotonous diets). This situation can contribute to low-grade systemic inflammation, increase insulin resistance, disrupt satiety signals and promote the storage of abdominal fat. Furthermore, it can affect your mood, as a large proportion of serotonin is produced in the gut. 3. Chronic stress and anxiety disorders Stress does not just affect you mentally: it is a complex physiological state, regulated primarily by the hypothalamic-pituitary-adrenal (HPA) axis. When you are in a constant state of alert, your body releases more cortisol, a hormone that can: raise blood glucose levels and consequently insulin levels, promoting fat accumulation (especially in the abdominal area); reduce sleep quality; and affect your appetite. Prolonged stress also affects the thyroid, reduces the secretion of sex hormones, disrupts the menstrual cycle and weakens the immune system. Furthermore, it alters the balance of the gut microbiota, hindering digestion, nutrient absorption and overall metabolism. Many people with anxiety disorders live in a constant state of stress, even if they are not always aware of it. This kind of persistent anxiety can lead to physical symptoms such as muscle tension, sleep problems, digestive issues or chronic fatigue (mental fatigue), which directly contribute to difficulty in losing weight. Add to this the fact that many people with anxiety tend to soothe their anxiety through food without listening to their hunger and fullness cues, and the result is a vicious circle that hinders weight loss and increases emotional distress. 4. Overly restrictive diets If you’ve tried a thousand and one restrictive diets such as «the pineapple diet» or «the artichoke diet», let me tell you that the only thing you’ve probably achieved is becoming malnourished, losing fluids, muscle and fat – which translates into a rapid drop on the scales. Although it may seem ironic, eating too little can actually cause us to put on weight in the long term. This is mainly because when we «starve the body», our body is unable to distinguish between a diet and starvation. Consequently, when it detects a very low energy intake, it activates the survival mechanisms explained below. Furthermore, a very restrictive diet can lead to long-term micronutrient deficiencies that may ultimately affect thyroid, heart and liver function. In many cases, this actually worsens the body’s metabolism. Such diets are also associated with an increased risk of binge eating, anxiety around food, loss of muscle mass and disturbances in hunger and satiety signals. For this reason, my approach as a nutritionist is to nourish the body without excessive restriction or aggressive measures. To teach the body to trust again and to move out of constant alert mode. Do not hesitate to consult a nutrition professional if you feel that your health and metabolism are compromised. Most common survival mechanisms Reduced energy expenditure: Imagine your body is like a mobile phone; if we only charge it to 40% each day, it’s likely that unless we switch on power-saving mode, it will eventually switch itself off. Our body does the same: «Well, if you give me fewer calories, I’ll have to cut back somewhere (reduced production of hormones and proteins, lower heart rate, etc.).» In the long term, this is a problem, as it means our body ends up needing fewer calories to function; and on a social and emotional level, eating very little isn’t exactly feasible. It prioritises fat storage: Now imagine your body as a traveller lost in a desert, not knowing when they’ll find food again. Instead of using up all the food it has found, it consumes the bare minimum and saves what it has for later. In the same way, your body stores much of the energy it receives as fat, which is the most efficient and long-lasting fuel. 5. Healthy eating, but