It’s that time of year again—when health and fitness resolutions take center stage. After a season of indulgence and disrupted routines, many people set ambitious goals to reclaim their health. However, despite the best intentions, studies show that most people abandon their New Year’s resolutions by the second Friday in January.
So, what goes wrong?
After two decades of working with individuals on diet and lifestyle changes, I’ve observed a common pattern: people tend to overestimate how much they can change at once and underestimate the importance of sustainability. In other words, we set unrealistic expectations, get discouraged when results don’t come fast enough, and ultimately give up.
Why Weight Loss Isn’t Just Calories In, Calories Out
Of all health-related resolutions, losing weight consistently tops the list. On the surface, it seems simple—burn more calories than you consume, and the pounds will melt away. However, weight loss is rarely a straight path, especially for women.
The traditional understanding of weight loss is incomplete. While calorie balance is a crucial factor, it’s not the only one. Hormones play a significant role in how the body stores and burns fat. For women, fluctuations in estrogen, progesterone, and testosterone can directly impact metabolism and weight regulation. These hormones also interact with insulin, cortisol, and growth hormone—key players in determining how calories are stored and used.
The Role of Insulin, Cortisol, and Stress in Weight Loss
A growing body of research highlights the connection between insulin and weight gain. Insulin resistance—a condition where the body doesn’t respond well to insulin—makes it easier to store calories as fat and harder to burn fat for fuel.
Cortisol, often called the “stress hormone,” is another important factor. Thanks to the widespread use of continuous glucose monitors (CGMs), we now understand that blood sugar management isn’t just about diet. Cortisol helps regulate blood sugar levels, but when it's chronically elevated due to stress, it can contribute to insulin resistance, making weight loss even more challenging.
Women’s Hormones and Their Impact on Weight
For women, estrogen and progesterone significantly influence metabolism. Despite increasing research in this area, many women remain unaware of how these hormones impact weight loss efforts. Estrogen and progesterone interact with both cortisol and insulin, shaping how the body processes calories. Aligning weight loss strategies with hormonal fluctuations can improve the chances of long-term success.
The Key to Sustainable Weight Loss
While calorie balance matters, it must be considered within the broader context of hormonal health and metabolic function. Sustainable weight loss is about working with your body, not against it.
Equally important is setting realistic goals and having the right support system. Roadblocks and setbacks are normal—and expected. In today’s world, there’s no shortage of health “hacks” promising quick fixes. This article might even sound like just another one. But the reality is that consistency and resilience are irreplaceable.
If you’re serious about improving your health, consider working with an expert who understands these challenges and can help you navigate them. Sustainable weight loss isn’t about quick results—it’s about creating long-term change that aligns with your body’s unique needs.
References
Hall, K. D., et al. Energy balance and its components: implications for body weight regulation. Am J Clin Nutr. 2012 Apr;95(4):989-94.
Mauvais-Jarvis, F. Estrogen and androgen receptors: Regulators of fuel homeostasis and emerging targets for diabetes and obesity. Trend Endocrinol Metab. 2011 Jan;22(1):24-33.
Han, L., et al. Temporal and mediation relations of weight loss, and changes in insulin resistance and blood pressure in response to 2-year weight-loss diet interventions: the POUNDS Lost trial. Eur J Nutr. 2022 Feb:61(1):269-275.
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