“But I don’t eat much. I’m careful, I’ve cut out sweets and dinner, and yet the number on the scales isn’t going down!” This is a phrase we often hear as dietitians. Weight loss, however, is not always as simple as “I eat less, therefore I lose weight”. Many factors affect our weight and our progress. Let’s look at 7 possible reasons why this happens.
1. We may eat little at meals, but more throughout the day
A small meal does not necessarily mean a small overall intake. Coffee with sugar, a few nuts, a piece of cheese, a biscuit or small “bites” throughout the day may seem insignificant, but when they are repeated every day, they matter. Some of these choices have a high energy density, meaning they can provide a significant number of calories in a relatively small amount of food. For a few days, it may help simply to observe what and when we eat.
2. We may be eating too little and then becoming very hungry
Excessive restriction or skipping meals can later lead to intense hunger, snacking or eating larger amounts of food. An adequate and balanced meal may be more helpful than a very small meal that leaves us hungry.
3. It’s not only about “how much”, but also “what”
The composition of a meal has an important effect on satiety. A meal containing protein, vegetables or fruit, and a source of carbohydrates, such as bread, rice or potato, can keep us feeling full for longer. The goal is not simply to “cut out” food, but to organise more filling and balanced meals.
4. We may be expecting results too quickly
Weight changes from day to day because of fluid retention, salt, hormonal changes or constipation. Therefore, the scales may not immediately reflect our actual progress. What matters more is the trend in our weight over time rather than a single number.
5. Our daily movement may have decreased
It is not only structured exercise that affects energy expenditure. Walking, taking the stairs, getting around and generally moving throughout the day also play a role. Even an extra walk can be a useful step.
6. Sleep and stress can affect our efforts
Limited sleep and high levels of stress can affect hunger, cravings and snacking. Weight management, therefore, is not only about food, but also about sleep, stress and our daily lives.
7. Sometimes there is another factor that needs to be checked
Certain health conditions, hormonal changes and some medications can affect weight or make weight loss more difficult. This does not mean that every difficulty with weight loss is caused by a health problem. However, if there is significant and persistent difficulty, a sudden change in weight or other symptoms, it is a good idea to discuss it with a doctor or dietitian.
So, why am I not losing weight even though I “don't eat much”?
The answer is not the same for everyone. We do not need to look only at the amount of food we eat, but also at the composition of our meals, satiety, daily movement, sleep and what is happening in our everyday lives.
Instead of asking ourselves, “I need to eat less,” it may be more useful to ask:
“How can I better organise my diet so that I eat enough, feel full and can maintain it in the long term?”
Because a good diet is not one that we can follow for two weeks, but one that we can maintain throughout our lives.
Antigoni Andreou
Clinical Dietitian - Nutritionist, RD
CHANGE EAT NICOSIA
96 272030
