Doctor reveals surprising reason you’re not losing weight – despite eating fewer calories

An expert has revealed that having too few muscles could be making your weight loss diet useless.

Registered nutritionist Sophie Trotman also pointed to stress, poor sleep and hidden calories and health conditions as other factors that result in weight gain, despite a calorie deficit. 

Ms Trotman, who works at meal prep company Frive, said people looking to lose weight often over-rely on cardio workouts like running.

However, somewhat counterintuitively, building up muscles can help you lose weight.

Ms Trotman explained that pound for pound muscles in the body burn up more calories than fat, even when you’re not actively using them and sitting on the sofa. 

‘Muscle burns more calories even when you’re at rest, so if your muscle mass is on the low side, losing weight can feel like an uphill battle,’ she said.

She added that going on a calorie deficit diet can slow your metabolism, as your body instinctively assumes you’re going through lean times and conserves resources, meaning initial weight-loss gains can slow down or stop entirely. 

But she said working to build muscle can actively combat this.

‘Just a couple of weekly weight sessions at the gym can work wonders, helping you build lean muscle and giving your resting metabolic rate a serious boost,’ she said.

Calorie deficit diets are those that aim to have your body burn the calories it has stored in fat rather than those we get from the food we eat day-to-day. 

This is done through either cutting down the calories we eat every day or by increasing the number of calories we burn through exercise, or a combination thereof.

For example, someone wanting to lose 1lb (0.45kg) per week, would need to either eat 500 fewer calories across their daily meals or do additional exercise to burn 500 more calories worth of energy. 

Ms Trotman said there were other reasons why people may be struggling to lose weight despite going on a calorie deficit. 

One of these she said was hidden calories, often contained in sources and oils that people often fail to account for when planning their meals. 

‘To stay on track, use a food diary or app to record everything, including condiments and beverages, so that no calorie goes unnoticed,’ she said.

Another potential factor Ms Trotman highlighted was stress and poor sleep. 

‘As stress levels rise, so does the stress hormone cortisol, which can contribute to weight gain, especially around the abdomen,’ she said.

‘If you’re skimping on sleep, it could be slowing your weight loss progress, with research finding that poor sleep disrupts hunger-regulating hormones like leptin and ghrelin.’

Britons are recommended to aim for 7-8 hours of quality sleep per night to help keep them healthy. 

She added health conditions can also play a role in stalling weight-loss.

‘Hormonal issues like thyroid dysfunction or insulin resistance can impact weight loss, making it harder to lose pounds despite a calorie deficit,’ she said.

‘If you have or suspect that one of these conditions may be blocking your progress, book an appointment with your healthcare provider. They’ll be able to test and manage any hormonal issues that you may be dealing with more effectively.’

Symptoms of thyroid issues include fatigue, constipation, depression, muscle pain and dry and scaly skin.

Signs of insulin resistance include fatigue, hunger difficulty concentrating, and weight gain around the midsection.

Both conditions can develop slowly, with some patients not experiencing all symptoms which can also be caused by a variety of other health issues. 

In a similar vein, Ms Trotman said medications like antidepressants and certain hormonal therapies can also make weight-loss a challenge due to their side effects.

She said: ‘If you suspect your medication is affecting your weight loss, talk to your local GP. They’ll be able to advise you and help identify possible solutions, including making adjustments when it comes to doses or finding alternative medications.’

Experts urge patients taking antidepressants to not quit or alter their dosage without talking to the medical professional responsible for their care first to ensure they are adequately supported.

Ms Trotman added that while seeing results of a diet on the scale was important to many people, she urged dieters not to underestimate what she called ‘small victories’.

‘Signs like shrinking body measurements, boosted energy levels, and a better overall mood can all indicate that your calorie deficit is paying off,’ she said. 

‘Pay attention to how your clothes fit, how energetic you feel and your general outlook. These small yet powerful shifts indicate that your body is responding positively to the changes you’re making.’

The NHS says men and women should aim to eat about 2,500 and 2,000 calories per day respectively.

Those aiming to lose weight should reduce their daily intake by about 600 calories, the health service says. 

All experts advise dieters to go for small deficits to their diet rather than making massive cuts. 

This is considered both safer and more sustainable in the long run.