If you’re trying to eat healthily to lose weight but it’s not going to work, you’re not alone. Like most things in life, weight loss is influenced by many factors. Some are within your control, but others are not. Recognizing them will help you find the right solutions.
Do you really understand what healthy eating means?
Many people believe that eating “healthily” means choosing salads, baked goods, or low-fat fast food. In reality, these foods sometimes still contain high amounts of sugar, salt, or sauces, making it difficult for the body to achieve weight loss goals.
According to the U.S. Department of Agriculture (USDA), a balanced diet should include at least half of your servings as fruits and vegetables, with the remainder evenly divided between whole grains and healthy protein sources such as lean meats, beans, or nuts.
Why are you still gaining weight even though you eat healthily?
Here are 6 reasons and how to fix them:
1. You may be eating too much
Choosing healthy foods is good, but if your portion sizes exceed your body’s needs, weight will still increase. Over the years, average portion sizes have increased significantly, making it difficult to identify the right amount to eat.
You can try controlling your portion sizes by measuring food or using portioned plates when eating at home. When eating out, prioritize fruits, vegetables, and lean meats, and only eat about half of what’s served.
2. You may be eating too little
Eating too little might seem like a quick way to lose weight, but in reality, your body will go into “starvation mode” and retain calories, slowing down your metabolism. Eating too little also makes it easier to skip meals or eat unhealthy foods.
The solution is to ensure balanced and energy-rich meals, while choosing nutrient-rich snacks to control hunger and maintain energy throughout the day.
3. Your body is retaining water
Excess water retention is a common cause of weight gain. Salt, processed foods, hormonal changes, or certain medications can all cause water retention.
To minimize this, you should limit sodium, and supplement with foods rich in magnesium, potassium, and vitamin B6 such as leafy green vegetables, bananas, avocados, tomatoes, and whole grains. At the same time, drinking enough water, about 8 glasses a day, will help your body balance water and limit unnecessary water retention.
4. Insufficient sleep
Lack of sleep strongly affects weight. When you sleep less, your body craves high-calorie foods, and its ability to regulate energy decreases, increasing the risk of weight gain.
Studies show that sleeping less than 5 hours a night can increase the likelihood of fat accumulation. Getting enough sleep (7 – 9 hours per night) not only improves your health but also supports weight loss.
5. Prolonged stress
Chronic stress is one of the common reasons why weight is difficult to control. When stressed, the body releases the hormone cortisol, which promotes fat accumulation, especially in the abdominal area. Furthermore, when stressed, you often turn to comforting foods, which are high in sugar and fat, making the situation worse.
You can relax with yoga, reading, walking, or other activities you enjoy to reduce stress and support weight management.
6. Physiological Factors and Age
If you are over 40, weight loss becomes more difficult due to natural bodily changes: hormones, metabolic rate, genetics, and muscle loss. Decreased estrogen causes fat to accumulate in the abdomen, the metabolic rate decreases by about 5% per decade, and if you have a sedentary lifestyle, your body needs fewer calories. Muscle loss also reduces the number of calories burned each day.
Therefore, regular exercise, especially strength training, is crucial for maintaining muscle mass and metabolism.
In short, healthy eating doesn’t always equate to weight loss. When weight isn’t decreasing, consider portion sizes, sleep patterns, stress levels, water retention, and physiological factors. By understanding your body and adjusting your lifestyle accordingly, weight loss becomes more achievable, gentle, and sustainable.
