“I'm doing ALL the things and still can't lose weight"

If weight loss is one of your goals, and you’ve been doing all the things but not seeing progress (either on the scale or in how your clothes are fitting), this one’s for you!

You're eating better. You're moving more. You're paying attention in a way you weren't before. And somehow nothing's changed in weeks. Maybe longer. Not the scale, not how your clothes fit, nothing.

It's frustrating and it's confusing, because the approach that used to work for you doesn't seem to be working anymore.

Social media tends to put the full blame on perimenopause or menopause, but that's not the whole story. Yes, your body is changing, and that's real. But there are several factors at play besides the hormone shifts, and there’s a lot we can do about it.

Here's the science, simplified…

The calories in/calories out equation, rooted in the first law of thermodynamics, still holds true. If you eat and drink more calories than your body “burns”, the excess energy is stored and weight gain happens. On the flipside, if you consume less than you burn, you create an energy deficit and your body uses stored energy in fat or muscle for fuel (resulting in weight loss). But several factors can influence the number of calories you consume and burn, which can ultimately affect whether you lose, maintain, or gain weight.  

For example, declining estrogen disrupts hormones that signal hunger and fullness, so the cues you used to rely on aren't as reliable as they once were. Poor sleep affects those same hormones, which is why a bad night (or chronic sleep issues) can leave you hungrier than usual. Additionally, acute and chronic stress can increase appetite and cravings, especially for higher-calorie foods.

While those factors can indirectly influence how much you consume, there are other factors that can affect how many calories we burn. For example, muscle loss can occur with age (for a variety of reasons), which reduces calorie burn at rest. You may also be less active day to day than you used to be. Additionally, if you’ve lost weight, a smaller body simply needs less energy to maintain itself than a larger one did.

In addition to the underlying physiological factors that influence the “calories in/calories out” equation, there are some everyday eating habits that can sabotage your progress  These are the patterns most people don’t notice, myself included! For example, when my jeans start feeling a little (or a lot) snug, the random BLTs (bites, licks, and tastes) and mindless snacking are usually the culprits. For other people, it’s the liquids (e.g., from wine, coffee creamers, smoothies, juice, and other beverages) that lead to excess calories.

Portion drift can happen too: what you think is a serving and what actually ends up on your plate might be very different. For example, free pouring of salad dressings and creamer tends to result in far more calories than most people realize. In addition to underestimating portion sizes, it’s also common to eat larger portions of foods that are labelled as “healthy”, thinking you can eat more because of the perceived health benefits. This isn’t inherently a problem. For example, you may deliberately choose to consume 5 oz of chicken instead of the standard 3 oz serving. But, if you’re consistently overconsuming “healthy” foods, it may be backfiring especially for calorie dense foods (e.g., nuts, nut butters, granola and dried fruit).  

Here are a few practical ways to be more aware and identify what might be happening:

• Try journaling what and when you eat and drink for a short stretch, not forever, just long enough to see your patterns. Include both weekday and weekend days, since we tend to eat (and drink) differently on the weekend compared to during the week.

• Measure portions temporarily to get a better idea of how much you’re consuming. This’ll help your eyes recalibrate what a serving looks like. You can absolutely have more than one serving, but do so with intention.

• Slow down. Pay attention while you eat, rather than eating while standing at the counter or scrolling on your phone. This makes a real difference in how much you consume.

The goal isn't to catch yourself doing something wrong. It's to become an objective watcher of your own behavior and notice without judgment. Get curious instead of critical. "Huh, I've had three handfuls of nuts today" is just information.

If you're having trouble finding the gaps and you're still stuck, you don't need another overhaul. Sometimes what helps most is a second, objective perspective. That's exactly what I do in a single session. Bring your "I've been doing everything right" details, and let's figure out together what's really going on. Email me here for more information.