Q&A: Why Can’t I Lose Weight Even Though I’m Eating Healthy?
If you’ve been eating all the right foods, following all the “clean eating” advice out there, and still not seeing the scale budge, you’re not alone.
A lot of women come to me feeling frustrated, confused, and just plain fed up. You’re doing everything “right,” so why isn’t your body responding?
Let’s break it down together. Because weight loss is about more than just food—it’s about your entire body and how it’s functioning.
In this blog post, we’ll go over the most common reasons why weight loss can stall, even when you’re eating well.
Healthy Weight Loss Goal
First, let’s talk about what a realistic weight loss goal looks like. We live in a world that’s obsessed with quick fixes—lose 10 pounds in a week! Burn fat fast!—but sustainable weight loss doesn’t happen overnight.
A healthy weight loss goal is about 1-2 pounds per week for most women. Anything faster than that often means you’re losing water weight or muscle mass, which isn’t the goal. The focus should be on losing fat while keeping your body strong and energized.
Also, weight loss isn’t always a straight line. Some weeks, the scale might not move at all, even if you’re doing everything “right.” That’s normal! The key is to stay consistent and focus on long-term habits rather than short-term results.
Another thing to consider: is your weight loss goal actually realistic for your body? Sometimes, we hold on to an “ideal weight” from our 20s that just doesn’t match where our bodies need to be now. The number on the scale isn’t everything—your energy levels, digestion, hormone balance, and overall well-being matter so much more.
Clean Eating For Life
Eating healthy is a great start, but it’s not always enough to guarantee weight loss. Here’s why:
Portion sizes matter. You can be eating the healthiest foods in the world, but if you’re eating too much (even of the good stuff), your body might not be in a calorie deficit.
Hidden sugars and processed ingredients. Many “healthy” foods are actually loaded with sugar, preservatives, and inflammatory oils that can mess with your metabolism. Always check your labels!
Nutrient balance is key. A diet that’s too low in protein or healthy fats can leave you feeling hungry and lead to overeating later. You need all three macronutrients—protein, fats, and carbs—in the right amounts to support your metabolism.
Clean eating should feel satisfying, not restrictive. If you’re constantly hungry, irritable, or craving junk food, something in your diet needs adjusting. The goal isn’t just to lose weight but to feel good while doing it.
Lifestyle Modifications That Are Sustainable
Your lifestyle habits play a huge role in whether or not you can lose weight and keep it off. Here are a few areas to look at:
1. Are you getting enough sleep?
Lack of sleep can mess with your hunger hormones, making you crave sugar and carbs. It also slows down your metabolism. Aim for 7-9 hours of quality sleep every night.
2. How’s your stress level?
Chronic stress raises cortisol levels, which can lead to stubborn belly fat. If you’re constantly in fight-or-flight mode, your body is going to hold on to weight. Find ways to manage stress—deep breathing, yoga, walking, journaling, or even just taking a few minutes for yourself every day.
3. Are you over-exercising or not exercising enough?
Too much cardio can actually backfire and make weight loss harder by increasing stress hormones. On the other hand, not moving enough can slow down your metabolism. The key is a balance of strength training, movement throughout the day, and some cardio that feels good for you.
4. Are you drinking enough water?
Dehydration can lead to water retention and bloating. Make sure you’re drinking at least half your body weight in ounces of water every day.
Small, sustainable lifestyle changes will get you much further than an extreme diet or workout routine that you can’t stick with long-term.
Functional Lab Testing To Answer The Unknowns
Okay, so what if you’re doing all the right things—eating well, sleeping, exercising, managing stress—and the scale still won’t budge? This is where functional lab testing comes in.
Many women struggle with underlying issues that make weight loss harder, and these aren’t things you’ll find out just by guessing. Functional lab tests can help uncover:
Hormone imbalances (like estrogen dominance or thyroid issues)
High cortisol (from chronic stress)
Blood sugar dysregulation (which can cause cravings and weight gain)
Inflammation and gut issues (which affect digestion and metabolism)
One of the most common things I see is women trying to lose weight while having a sluggish thyroid or high stress hormones, and they don’t even realize it. If your body is stuck in a state of stress or imbalance, it’s going to hold onto weight—no matter how healthy you eat.
That’s why I always recommend getting lab testing done to see what’s really going on under the surface. Once we have the data, we can create a plan that actually works for your body.
How Integrative Nutrition and Functional Health Will Help You
If you’re tired of spinning your wheels and not getting results, you don’t have to figure this out alone.
As an Integrative Nutritionist and Functional Health Expert, I help women get to the root cause of their weight loss struggles. Instead of just giving you a one-size-fits-all diet plan, I take a personalized approach that looks at:
Your metabolism and how your body processes food
Your hormones and whether they’re helping or hurting your weight loss efforts
Your stress levels and how they’re impacting your health
Your gut health and whether it’s interfering with digestion and fat loss
Your lifestyle and what’s realistic for you
This isn’t about crash diets or impossible meal plans—it’s about finding the right balance that works for your body, so you can lose weight in a way that’s healthy, sustainable, and actually feels good.
If you’re ready to finally get some answers and see real progress, let’s work together. I’ll help you create a customized plan that fits your lifestyle, supports your body’s needs, and gets you feeling your absolute best. Learn more about my weight loss and wellness programs.