{"id":3481,"date":"2025-06-07T17:53:15","date_gmt":"2025-06-07T15:53:15","guid":{"rendered":"https:\/\/herrerapuche.com\/?p=3481"},"modified":"2026-06-02T08:59:33","modified_gmt":"2026-06-02T06:59:33","slug":"you-take-care-of-your-diet-and-you-dont-lose-weight-these-could-be-the-reasons","status":"publish","type":"post","link":"https:\/\/herrerapuche.com\/en\/2025\/06\/07\/you-take-care-of-your-diet-and-you-dont-lose-weight-these-could-be-the-reasons\/","title":{"rendered":"Do you eat mindfully but can\u2019t lose weight? Possible reasons"},"content":{"rendered":"
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Do you feel like you eat well, exercise regularly, and still don\u2019t 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 \u201chard enough\u201d, the underlying causes may be physiological, hormonal, or emotional.<\/p>

As a nutritionist, I see this pattern frequently in clinic: individuals who are committed to their health, but feel like their body simply isn\u2019t responding. And here\u2019s the truth \u2014 our bodies don\u2019t operate like calorie calculators. Fat loss is influenced by a number of interconnected factors that we need to address. our body does not work like a calorie calculator<\/strong>, and there are many factors that can influence fat loss and what we should look out for.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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1. Hypothyroidism and Hormonal Imbalances<\/span><\/span><\/h4><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The thyroid gland plays a key role in regulating metabolism, body temperature and energy levels. When it doesn\u2019t produce enough thyroid hormones (a condition known as hypothyroidism), your body\u2019s energy expenditure slows down, fluid retention increases, and symptoms like fatigue, constipation or feeling cold may appear.<\/p>

While clinical hypothyroidism is diagnosed through blood tests (TSH, T3, T4), there\u2019s also a subclinical form,<\/strong> 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).<\/p>

If you suspect this may be affecting you, it\u2019s important to work with a qualified professional who will look beyond standard lab values \u2014 taking into account symptoms, deficiencies, and your medical history.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. Gut Inflammation and Dysbiosis<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Your gut microbiome is made up of thousands of bacterial strains, each with different roles \u2014 and it has a direct impact on overall health. These bacteria don\u2019t just help digest food and produce nutrients: they also regulate immune function, produce neurotransmitters and influence metabolism.\u00a0<\/p>

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 \u201cleaky gut\u201d).<\/p>

Common causes of dysbiosis include:<\/p>

  • Repeated use of antibiotics or antacids.<\/p><\/li>

  • Chronic stress and nervous system dysregulation.<\/p><\/li>

  • Diets low in fibre and protein, and high in ultra-processed foods or refined carbs.<\/p><\/li>

  • Excessive alcohol consumption.<\/p><\/li>

  • Lack of dietary diversity (monotonous eating habits).<\/p><\/li><\/ul>

    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.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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    3. Chronic Stress and Anxiety Disorders<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Stress isn\u2019t just mental: it\u2019s a complex physiological state<\/strong>regulated by the hypothalamic\u2013pituitary\u2013adrenal (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.<\/p>

    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.<\/p>

    People with anxiety disorders may be under constant stress, even if they\u2019re not aware of it. This often leads to physical symptoms like muscle tension, digestive issues, sleep disturbances or chronic fatigue \u2014 all of which can make fat loss more difficult.<\/p>

    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. the result is a vicious circle<\/strong> which hinders weight loss and increases emotional distress.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    4. Overly Restrictive Diets<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    If you have tried a thousand and one restrictive diets like \u00abthe pineapple diet\u00bb or \u00abthe artichoke diet\u00bb, let me tell you that the only thing you have probably achieved is being malnourished, losing fluids, muscle and fat which translates to a rapid drop on the scales.<\/p>\n

    Although it may seem ironic, eating too little can make us put on weight in the long term. This is mainly because when we \u00abstarve the body\u00bb, our body is unable to tell the difference between a diet and a famine. Consequently, when it detects a very low energy intake, it activates survival mechanisms as explained below.<\/p>\n

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    Furthermore, a very restrictive diet can in the long term cause micronutrient deficiencies that may end up affecting thyroid, cardiac and hepatic function, in many cases worsening metabolism itself. They are also associated with a greater risk of binge eating, anxiety around food, loss of muscle mass and disruption of hunger and satiety signals.<\/p>\n

    This is why my approach as a nutritionist focuses on nourishing the body \u2014 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\u2019s worth consulting a registered nutrition professional. <\/b>Teaching the body to trust again and stepping out of constant alert mode. Feel free to consult a nutrition professional if you feel your health and metabolism are compromised.<\/p>\n

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    Most common survival mechanisms<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    • It reduces our energy expenditure<\/strong>: Imagine your body is like a mobile phone: if we only charge it up to 40% each day, it\u2019s likely that \u2013 unless we switch on power-saving mode \u2013 it will eventually switch itself off. Our body does the same: \u00abWell, if you give me fewer calories, I\u2019ll have to cut back somewhere (reduced production of hormones and proteins, lower heart rate, etc.).\u00bb In the long term, this is a problem because we end up making our body need fewer calories to function, and on a social and emotional level, eating very little isn\u2019t exactly feasible.<\/li>
    • Prioritise fat storage<\/strong>Now imagine your body as a traveller lost in a desert, not knowing when it will 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 a large part of the energy it receives in the form of fat, which is the most efficient and long-lasting fuel.<\/li><\/ul>

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      5. Healthy Eating That Isn\u2019t Personalised <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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      It\u2019s essential to understand that for fat loss to occur, there needs to be a slight but consistent calorie deficit over time \u2014 meaning you consume less energy than you burn. Without this, even the most nutritious and balanced diet won\u2019t 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 \u2014 to ensure you meet your nutritional needs while creating an appropriate and sustainable energy deficit.<\/p>\n

      And remember: a flexible mindset is just as important. Fat loss should fit into your lifestyle \u2014 it should be compatible with your social life, relationships, and emotional wellbeing. Missing your deficit for a day won\u2019t ruin your progress. Consistency over time is far more powerful than daily perfection.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

      Do you feel that you\u2019re eating a balanced diet and exercising, yet still can\u2019t 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 \u00abbetter\u00bb, 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\u2019t responding as they\u2019d hoped. And here\u2019s the truth: our bodies don\u2019t work like calorie calculators, and there are many factors that can influence fat loss \u2013 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.\u00a0 When there is an imbalance in the gut microbiota (dysbiosis), beneficial bacteria decrease and microorganisms that cause inflammation, gas, malabsorption and increased intestinal permeability (\u00ableaky gut\u00bb) 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\u2019ve tried a thousand and one restrictive diets such as \u00abthe pineapple diet\u00bb or \u00abthe artichoke diet\u00bb, let me tell you that the only thing you\u2019ve probably achieved is becoming malnourished, losing fluids, muscle and fat \u2013 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 \u00abstarve the body\u00bb, 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\u2019s 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\u2019s likely that unless we switch on power-saving mode, it will eventually switch itself off. Our body does the same: \u00abWell, if you give me fewer calories, I\u2019ll have to cut back somewhere (reduced production of hormones and proteins, lower heart rate, etc.).\u00bb 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\u2019t exactly feasible. It prioritises fat storage: Now imagine your body as a traveller lost in a desert, not knowing when they\u2019ll 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<\/p>","protected":false},"author":2,"featured_media":3482,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"yoast_head":"\n\u00bfCuidas tu alimentaci\u00f3n y no bajas de peso? Posibles razones - Luc\u00eda Herrera Puche<\/title>\n<meta name=\"description\" content=\"\u00bfTe est\u00e1 costando perder peso? 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