New Delhi: Struggling to lose weight despite following a strict diet and regular exercise routine is a common concern for many. According to US-based longevity expert Dr Thomas Paloschi, weight management is influenced by a complex interplay of factors beyond just calories and workouts.
In a recent social media post, Dr Paloschi highlighted that issues such as sleep quality, hormonal balance, insulin resistance and lifestyle habits can significantly impact weight loss progress. He emphasised that understanding these hidden factors is crucial to overcoming a weight loss plateau.
Why weight loss plateaus happen
Many individuals assume that eating less and exercising more will always result in steady weight loss. However, the human body adapts over time. As metabolism adjusts and external factors come into play, progress can slow down or even stop.
Dr Paloschi explains that when weight loss stalls, it is important to look at the bigger picture rather than focusing solely on diet and exercise.
Reduced daily movement matters
One of the most overlooked reasons for stalled weight loss is a decrease in everyday physical activity. While people may maintain structured workouts, they often move less during the rest of the day without realising it.
Simple activities such as walking, standing or even fidgeting contribute to overall calorie expenditure. A reduction in these movements can offset the benefits of exercise.
Sleep plays a crucial role
Lack of quality sleep can disrupt hormones that regulate hunger and appetite. Poor sleep often leads to increased cravings and higher calorie intake.
Research cited by Dr Paloschi suggests that sleep deprivation can increase daily calorie consumption by around 300 kcal on average. Over time, this can significantly impact weight management efforts.
Impact of ultra-processed foods
Consumption of ultra-processed foods is another major factor that can hinder weight loss. These foods can interfere with hunger signals, metabolism and fat storage.
Dr Paloschi referred to a controlled study where participants consumed about 500 extra calories per day on an ultra-processed diet. Within two weeks, they gained nearly 0.9 kg, whereas switching to unprocessed foods led to weight loss.
Role of insulin resistance
Insulin resistance is a key factor that affects how the body stores and uses energy. It is commonly associated with increased abdominal fat, fatty liver and poor blood sugar control.
When insulin resistance is present, the body becomes less efficient at burning fat, making weight loss more challenging even with proper diet and exercise.
Hormonal changes in PCOS and menopause
Conditions such as Polycystic Ovary Syndrome (PCOS) and menopause can also impact weight management.
PCOS is closely linked to insulin resistance, while menopause leads to a decline in oestrogen levels, often resulting in fat accumulation around the abdomen. These hormonal changes can make previously effective weight loss strategies less successful.
Medications can influence weight
Certain medications may contribute to weight gain or make fat loss more difficult. These include some antidepressants, antipsychotics, insulin therapies and blood pressure drugs.
Individuals facing unexplained weight gain should consult healthcare professionals to evaluate whether medications could be a contributing factor.
Mitochondrial health and metabolism
Another lesser-known factor is mitochondrial function. Mitochondria are responsible for producing energy in cells. When their function is impaired, metabolic efficiency decreases, affecting overall energy balance and fat loss.
This is often linked to broader metabolic issues, including insulin resistance and reduced energy regulation.
Conclusion
Dr Thomas Paloschi’s insights highlight that weight loss is far more complex than simply balancing calories and exercise. Factors such as sleep, hormones, metabolism and lifestyle habits play a critical role in determining outcomes.
For those experiencing a plateau, the solution may not be increasing workout intensity or further restricting calories. Instead, addressing underlying biological and lifestyle factors can lead to more sustainable and effective weight management.