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Few things stick around as stubbornly as unwanted weight. Even once you lose it, it tends to find you again. It seems to pounce at the slightest increase in food, but then calorie restriction seems to barely move it. What’s worse is knowing you're eating healthfully but not losing a single pound.

Frequently, my clients have already tried dieting. They might be logging their calories and energy expenditure (calories in, calories out). They might be working out religiously and be eating healthier than most. But they still haven’t lost weight when they come to me. “I don’t know what I’m doing wrong!” is a common refrain. But often, they’re not doing anything “wrong.” They’re just not working with their body.

In my practice, there are three common reasons why weight loss can be such a struggle.

1. Weight loss is not one-size-fits-all

It sounds obvious, but here’s the thing: everyone reacts to diets differently. Some thrive with intermittent fasting, others feel like they’re starving. Higher fat diets can cause some to shed weight, while for others it packs on the pounds. But there are some ways of knowing what works for you, and that’s listening to how your body reacts. Do you find you have to eat constantly? You may have low blood sugar due to stress and adjusting to low calorie, frequent snacks might be a step. Do you lose energy in the middle of the day? Then you’re probably not balancing your carbs and protein in the previous meal/snack. Losing weight is not supposed to be miserable, but rather learning new, healthier habits that work for your body and lifestyle.

2. You might be reacting to certain foods

There’s more to food reactions than allergies. Some people are intolerant, some have unpleasant side effects, and some gain weight due to their reactions. Not all foods and calories are equal to your body. This is one of the first things I look at with a client when they’ve been resistant to weight loss, and by removing the aggravating food they often find the weight much easier to lose.

3. Plateaus are real, and require adjustments

Plateaus are caused by a decrease in your body’s energy expenditure due to weight loss. It’s a normal process, and it doesn’t mean you’re doing anything wrong. But it does require adjustment to get through. Having a higher body weight, even if the weight is fat, causes you to expend more calories just due to the weight. When you lose the weight, you lose that extra calorie spending. Often, a plateau is a great time to see what changes you’ve enjoyed, and use those to break the plateau.

When my clients work with their body, rather than against it, it’s like a lightbulb moment. Suddenly, it’s not an overwhelming struggle, but a manageable challenge.

Martin Donovan is a nutritional pharmacist and owner of the Natural Wellness Corner. He is a combined registered pharmacist, clinical nutritionist, and herbalist, and has run his private practice for over 25 years. You can follow him at @naturalwellnesscorner on Instagram and Facebook, and @lena_nwc on TikTok

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This post is sponsored and contributed by Natural Wellness Corner, a Patch Brand Partner.

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