Weight Loss Frustration
In brief
Section titled “In brief”- Weight loss rarely follows a straight line
- The scale shows not only fat, but also fluid and muscle mass
- Metabolic improvement (energy, blood values, waist) is more important than kilograms
- 12 common causes of stagnation
- With consistency and patience, sustainable results will follow
Introduction
Section titled “Introduction”Starting a carbohydrate-restricted lifestyle is a step toward metabolic health recovery. Yet it can be frustrating when weight doesn’t seem to change.
Progress is more than a number on the scale.
Below you will find twelve reasons why weight loss sometimes stalls, and what you can do to break through.
1. Weight is more than fat
Section titled “1. Weight is more than fat”The scale shows:
- Fat
- Muscle mass
- Bone
- Fluid
2. Fat loss and muscle gain cancel each other out
Section titled “2. Fat loss and muscle gain cancel each other out”Muscles weigh more than fat. By exercising more, you can lose fat and gain muscle mass without the weight changing.
Tip: Measure waist and hip circumference to track real progress.
3. Visceral fat disappears first
Section titled “3. Visceral fat disappears first”The fat around the organs (visceral fat) disappears before the subcutaneous fat that is visible.
Your health is already improving before you see a difference in the mirror.
4. Health improvement without weight loss
Section titled “4. Health improvement without weight loss”Metabolic gain is more important than kilograms:
| Improvement | Meaning |
|---|---|
| Lower blood sugars | Better glucose regulation |
| Better fat values | Healthier lipids |
| More energy | Restored metabolism |
Use blood values and waist circumference as reliable indicators.
5. Too many carbohydrates or hidden sugars
Section titled “5. Too many carbohydrates or hidden sugars”Hidden carbohydrates in sauces, dairy or nuts can slow down the effect.
| Action | Advice |
|---|---|
| Use a food app | Get insight into what you eat |
| Limit to ~50 grams of carbohydrates | Per day |
6. Too much fat after the adjustment phase
Section titled “6. Too much fat after the adjustment phase”In the first week, extra fat is useful, but not necessary afterwards.
Advice: Use the natural fats from meat, fish and eggs without adding extra butter or cream.
7. Insufficient or too much protein
Section titled “7. Insufficient or too much protein”Protein is needed to maintain muscle mass.
| Guideline | Effect |
|---|---|
| 1-1.2 g/kg/day | Optimal for muscle maintenance |
| Too little | Slows recovery |
| Too much | Can lead to overconsumption |
8. Eating without real hunger
Section titled “8. Eating without real hunger”Learn to listen to physical signals.
| Hunger scale | Action |
|---|---|
| 1-3 | Real hunger |
| 4-5 | Ideal time to eat |
| 6-10 | Full to overfull |
9. Sleep deprivation slows recovery
Section titled “9. Sleep deprivation slows recovery”Sleep deprivation raises cortisol and lowers leptin (satiety hormone).
| Advice | Goal |
|---|---|
| Aim for 8 hours of sleep | Hormone recovery |
| Limit screen use | Better melatonin production |
| Cool, dark room | Optimal sleep environment |
10. Chronic stress holds onto fat
Section titled “10. Chronic stress holds onto fat”Prolonged stress raises cortisol and therefore blood sugar and insulin.
| Intervention | Effect |
|---|---|
| Breathing exercises | Lowers cortisol |
| Walking | Stress reduction |
| Meditation | Mental calm |
| Rest moments | Recovery |
11. Excessive use of dairy
Section titled “11. Excessive use of dairy”Full-fat dairy contains healthy fats but also lactose, a milk sugar that raises insulin.
| Advice | Alternative |
|---|---|
| Temporarily limit milk, yogurt, cheese | Unsweetened plant-based alternatives |
12. Insufficient exercise
Section titled “12. Insufficient exercise”Exercise supports fat burning, insulin sensitivity and mood.
| Goal | Type of activity |
|---|---|
| 30-60 minutes per day | Walking, cycling, swimming |
| Moderate intensity | Light strength training |
Summary
Section titled “Summary”Veelgestelde vragen
Why am I not losing weight despite carbohydrate restriction?
There are 12 possible causes: fluid fluctuations, muscle gain, visceral fat loss that is not yet visible, hidden carbohydrates, too much fat or dairy, incorrect protein intake, eating without hunger, sleep deprivation, chronic stress, or insufficient exercise.
How do I measure progress without a scale?
Measure waist and hip circumference, pay attention to energy, sleep quality and blood values. Visceral fat (around organs) disappears before visible subcutaneous fat. Metabolic improvement is more important than kilograms.
How much protein do I need?
Guideline: 1-1.2 grams of protein per kilogram of body weight per day. Too little slows recovery and muscle maintenance; too much can lead to overconsumption.
How do I break through a plateau?
Check hidden carbohydrates with a food app, temporarily limit dairy, eat only when truly hungry (level 4-5 on a scale of 1-10), improve sleep to 8 hours, reduce stress and exercise 30-60 minutes per day.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.