- 1. Moving less without realising
- 2. Sleep loss and its impact on appetite
- 3. Ultra processed foods and excess calories
- 4. Insulin resistance and metabolic health
- 5. PCOS, menopause and hormonal shifts
- 6. Medications that may slow fat loss
- 7. Mitochondrial function and energy balance
- Why fat loss is not just about diet and exercise
Fat loss is rarely quick. You eat well, you train, you stay consistent. And still, sometimes, nothing really moves. That part can be frustrating. Feels like you’re doing everything right, but the results just stall.
But here’s the thing. Weight loss is not only about calories and workouts. There’s a lot happening behind the scenes. Hormones, sleep, daily movement, even medication. In an Instagram post on April 6, Dr Thomas Paloschi, a longevity doctor focused on preventive and functional medicine, explained that stalled progress often has deeper causes. He also listed seven common factors that could be slowing down fat loss, even in disciplined individuals.fat
1. Moving less without realising
You might be working out regularly, but what about the rest of your day. Small movements matter more than people think.
Dr Paloschi highlights that reduced movement can look like:
- Less walking
- Less standing
- Fewer spontaneous movements
All of this lowers your overall calorie burn. Over time, your calorie deficit shrinks without you even noticing.
2. Sleep loss and its impact on appetite
Sleep is not just rest. It directly affects how much you eat.
“Sleep loss changes appetite biology,” Dr Paloschi explains. A systematic review found that restricting sleep can increase calorie intake by roughly 300 calories per day on average. If sleep apnoea is involved, the impact can be even stronger.
This shows up as:
- Increased hunger
- Stronger cravings
- Higher food intake
3. Ultra processed foods and excess calories
Even if you think you are eating “normal”, ultra processed foods can quietly push calorie intake up.
In a controlled trial shared by Dr Paloschi, people eating ultra processed diets consumed about 500 extra calories per day. Within just 14 days, they gained around 0.9 kg. Meanwhile, those eating unprocessed foods lost weight.
The likely reasons:
- Faster eating
- Weaker satiety signals
4. Insulin resistance and metabolic health
Insulin plays a key role in how your body uses and stores energy. When insulin resistance develops, that process becomes less efficient.
This makes fat loss harder and affects overall metabolic health. It is often linked to:
- Visceral fat
- Fatty liver
- High triglycerides
- Poor glucose control
5. PCOS, menopause and hormonal shifts
Hormones can change how your body stores fat. Quite significantly.
“PCOS is strongly linked to insulin resistance,” Dr Paloschi notes. During menopause, lower oestrogen levels can shift fat storage towards the abdomen. That’s why strategies that worked earlier may stop working later.
6. Medications that may slow fat loss
Some medications can make fat loss more difficult. This includes:
- Antidepressants
- Antipsychotics
- Glucocorticoids
- Insulin and certain diabetes medications
- Blood pressure drugs
“If body weight changed after a medication change, that is clinically relevant and should not be ignored,” he points out.
7. Mitochondrial function and energy balance
Mitochondria are responsible for energy production in cells. When their function is impaired, metabolism can be affected.
“This is often linked to insulin resistance and poorer energy regulation,” Dr Paloschi says. Still, it is usually one part of a bigger picture, not the only reason.
Why fat loss is not just about diet and exercise
The main takeaway is simple. Fat loss cannot be reduced to just calories and workouts.
“When progress stalls, the issue is often deeper. Sleep, hormones, insulin resistance, satiety, medications, and metabolic adaptation all play a role,” Dr Paloschi explains.
Sometimes pushing harder is not the answer. Fixing what is happening internally often matters more.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
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