Nataliia Bohdanova

Overcome Them

Losing weight can feel like an uphill battle, especially when you don’t fully understand the factors working against you.

From hormonal imbalances to improper dieting strategies, here’s a closer look at what might be holding you back — and how to turn things around.

Hormonal Imbalances

Your body’s hormones — like insulin, cortisol, leptin, and ghrelin — are powerful regulators of appetite, fat storage, and metabolism. When they’re out of sync, losing weight becomes significantly harder. For example, insulin resistance can encourage fat storage, while elevated cortisol levels (often triggered by stress) slow down metabolism and increase cravings.

Fasting and the Weight Rebound Effect

Fasting, when done incorrectly or for too long, can trigger a survival response in your body. Your metabolism slows down as the body shifts into an “energy-saving mode.” Then, when you resume eating, your body stores more fat as a precautionary measure, leading to weight gain over time.

Balanced Nutrition is Key

Aproper balance of proteins, fats, and carbohydrates is critical for healthy and sustainable weight loss:

• Proteins help maintain muscle mass and keep you feeling full.
• Fats support hormonal health and energy levels.
• Carbohydrates should be managed carefully, as excess carbs are converted into fat. Instead of cutting carbs completely, focus on consuming smaller portions of complex carbohydrates like whole grains and vegetables for steady energy without the spikes.

Complex carbohydrates (slow-digesting) are long-chain molecules that take more time to break down. They provide sustained energy, keep you full for longer, and help maintain stable blood sugar levels. Examples include whole grains, vegetables, legumes, and cereals.

Simple carbohydrates (fast-digesting) are short-chain molecules that are quickly absorbed by the body. They cause a rapid spike in blood sugar, followed by a quick drop, leaving you feeling hungry again soon after. Examples include sugar, pastries, sweets, white bread, and sugary beverages.

Reducing Carbs to Burn Fat

When carbohydrate intake is lowered, the body starts tapping into fat stores for energy — a process called lipolysis. This can be a powerful tool for weight loss. However, balance is key. Cutting carbs too drastically can lead to nutrient deficiencies, fatigue, and unsustainable dieting habits.

Don’t Forget About Water

Water plays a bigger role in weight loss than you might think. Dehydration can slow your metabolism, cause water retention, and even trick your brain into thinking you’re hungry when you’re thirsty. Staying hydrated not only helps your body function properly but also prevents overeating.

Conclusion

The road to sustainable weight loss lies in a combination of balanced nutrition, proper hydration, and understanding how your body responds to changes. It’s not about extreme measures or quick fixes — it’s about creating habits that last. With patience and consistency, you can achieve your goals and maintain them long-term.