Do you feel like you eat well, exercise regularly, and still don’t see changes in your body? This is a common source of frustration for many people. And far from being a matter of willpower or not trying “hard enough”, the underlying causes may be physiological, hormonal, or emotional.
As a nutritionist, I see this pattern frequently in clinic: individuals who are committed to their health, but feel like their body simply isn’t responding. And here’s the truth — our bodies don’t operate like calorie calculators. Fat loss is influenced by a number of interconnected factors that we need to address. nuestro cuerpo no funciona como una calculadora de calorías, y hay muchos factores que pueden influir en la pérdida de grasa y qué debemos atender.
1. Hypothyroidism and Hormonal Imbalances
The thyroid gland plays a key role in regulating metabolism, body temperature and energy levels. When it doesn’t produce enough thyroid hormones (a condition known as hypothyroidism), your body’s energy expenditure slows down, fluid retention increases, and symptoms like fatigue, constipation or feeling cold may appear.
While clinical hypothyroidism is diagnosed through blood tests (TSH, T3, T4), there’s also a subclinical form, where values are still within range but symptoms are present. This is especially common in women and can be influenced by stress, inflammation, and nutritional deficiencies (such as iodine, vitamin D, zinc, selenium or iron).
If you suspect this may be affecting you, it’s important to work with a qualified professional who will look beyond standard lab values — taking into account symptoms, deficiencies, and your medical history.
2. Gut Inflammation and Dysbiosis
Your gut microbiome is made up of thousands of bacterial strains, each with different roles — and it has a direct impact on overall health. These bacteria don’t just help digest food and produce nutrients: they also regulate immune function, produce neurotransmitters and influence metabolism.
When the balance of your microbiota is disrupted (known as dysbiosis), beneficial bacteria decrease while inflammatory or gas-producing strains dominate. This can lead to bloating, poor nutrient absorption, and increased intestinal permeability (commonly referred to as “leaky gut”).
Common causes of dysbiosis include:
Repeated use of antibiotics or antacids.
Chronic stress and nervous system dysregulation.
Diets low in fibre and protein, and high in ultra-processed foods or refined carbs.
Excessive alcohol consumption.
Lack of dietary diversity (monotonous eating habits).
This can contribute to low-grade systemic inflammation, increase insulin resistance, disrupt hunger and fullness cues, and promote abdominal fat storage. It can also affect your mood, since a significant portion of serotonin is produced in the gut.
3. Chronic Stress and Anxiety Disorders
Stress isn’t just mental: it’s a complex physiological stateregulated by the hypothalamic–pituitary–adrenal (HPA) axis. When you live in a state of constant alert, your body produces more cortisol, a hormone that can: raise blood sugar and insulin levels (promoting fat storage, especially around the abdomen); disrupt sleep quality; and affect your appetite and food choices.
Chronic stress also impacts thyroid function, suppresses sex hormone production, disrupts the menstrual cycle and weakens the immune system. It alters the gut microbiome too, making it harder to digest food, absorb nutrients, and maintain a healthy metabolism.
People with anxiety disorders may be under constant stress, even if they’re not aware of it. This often leads to physical symptoms like muscle tension, digestive issues, sleep disturbances or chronic fatigue — all of which can make fat loss more difficult.
On top of that, many people with anxiety use food to self-soothe, eating in response to emotions rather than hunger or satiety cues. This creates a vicious cycle of emotional eating and difficulty losing weight. el resultado es un círculo vicioso que dificulta la pérdida de peso y aumenta el malestar emocional.
4. Overly Restrictive Diets
Si has probado mil y una dieta restrictiva como «la dieta de la piña» o «la dieta de la alcachofa», déjame decirte que lo único que has conseguido es probablemente estar mal nutrida, perder líquidos, músculo y grasa que se traduce en una pérdida rápida en la báscula.
Aunque parezca irónico, comer demasiado poco puede hacernos engordar a largo plazo. Esto se debe principalmente a que cuando «matamos al cuerpo de hambre», nuestro cuerpo no es capaz de diferenciar una dieta de una hambruna. De esta manera, cuando detecta una ingesta muy baja en energía, activa mecanismos de supervivencia explicados a continuación.
Además, una dieta muy restrictiva puede producir a largo plazo déficit micronutricionales que pueden acabar afectando a la función tiroidea, cardiaca y hepática. Empeorando en muchos casos el propio metabolismo. También se asocian a un mayor riesgo de atracones, ansiedad con la comida, pérdida de masa muscular y alteración en las señales de hambre y saciedad.
This is why my approach as a nutritionist focuses on nourishing the body — not punishing it. We work on helping the body feel safe again, moving out of survival mode. If you feel your health or metabolism has been affected, it’s worth consulting a registered nutrition professional. Enseñar al cuerpo a confiar de nuevo y salir del modo de alerta constante. No dudes en consultar un profesional de la nutrición si sientes que tu salud y metabolismo están comprometidos.
Mecanismos de supervivencia más comunes
- Disminuye nuestro gasto energético: Imagina que tu cuerpo es como un móvil, si lo cargamos al día solo hasta el 40% es probable que si no encendemos el modo ahorro acabará por apagarse. Nuestro cuerpo hace lo mismo «Bueno, si me das menos calorías, me tocará recortar por algún lado (menor formación de hormonas, proteínas, menor frecuencia cardiaca, etc.).». A largo plazo, esto es un problema ya que lo que conseguimos que nuestro cuerpo necesite menos calorías para funcionar y a nivel social y emocional, comer poco no es precisamente algo factible.
- Prioriza el almacenamiento de grasa: Imagina ahora tu cuerpo como un viajero perdido en un desierto sin saber cuando volverá a encontrar comida. En lugar de gastar toda la comida que ha encontrado, consume lo mínimo y guarda lo que tiene para más adelante. De la misma forma, tu cuerpo almacena gran parte de la energía que recibe en forma de grasa, que es el combustible más eficiente y duradero.
5. Healthy Eating That Isn’t Personalised
It’s essential to understand that for fat loss to occur, there needs to be a slight but consistent calorie deficit over time — meaning you consume less energy than you burn. Without this, even the most nutritious and balanced diet won’t lead to fat loss, as your body has no reason to dip into its fat stores. This is why working with a dietitian or nutritionist is so important — to ensure you meet your nutritional needs while creating an appropriate and sustainable energy deficit.
And remember: a flexible mindset is just as important. Fat loss should fit into your lifestyle — it should be compatible with your social life, relationships, and emotional wellbeing. Missing your deficit for a day won’t ruin your progress. Consistency over time is far more powerful than daily perfection.
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