Why Your Body Might Be Resisting Weight Loss
by Michelle Beadle Holder, PhD
We’ve been told that weight management is simple. All you need to do is:
Eat fewer calories,
Move more, and
Watch the pounds fall off.
If you’ve ever tried to lose weight and found the process slow, frustrating, or unsustainable, you are not alone. In a recent study by Harvard University, 28% of participants failed to lose weight and some even gained weight, despite being on a special low-fat, low-carb, Mediterranean-style diet program.
These were people who followed the rules. But the weight did not budge.
What's happening?
There are many reasons for weight loss resistance. One reason is “metabolic adaptation.”
What is Metabolic Adaptation?
Metabolic adaptation is the body’s natural survival response to weight loss. When you eat less and lose weight, your body senses a possible threat (like famine) and reacts by:
Slowing metabolism (you burn fewer calories at rest and during activity)
Increasing hunger hormones (you feel hungrier than usual)
Decreasing satiety hormones (you feel less full after meals)
Reducing unconscious movement (you move less without realizing it)
It's not sabotage. It is survival.
Why Would Your Body Do This?
One explanation comes from the Thirty Gene Hypothesis.
In times when food was scarce and unpredictable, individuals who stored fat more efficiently were more likely to survive. Over time, we evolved with bodies that are designed to hold onto energy (fat) and not let it go easily.
And there is more.
A Mismatch: Your Biology is Out of Sync with Modern Life
According to evolutionary biologist Daniel Lieberman (2013), our modern environment is completely mismatched with what our bodies were built for.
We evolved to thrive on:
Natural whole foods
Regular movement
Occasional scarcity
Short bursts of stress.
Now we live with:
Constant access to ultra-processed food
Chronic stress
Sedentary routines
Pressures to restrict, shrink, and "stay in control."
So your body is doing its job. It just hasn't caught up with the world we live in.
Real-Life Example: The Biggest Loser Study
In a long-term study of former Biggest Loser contestants, researchers found that participants:
Lost large amounts of weight through extreme dieting and exercise
Resting metabolism dropped dramatically
Six years later, most had regained the weight and their metabolism stayed suppressed.
The body held on, not out of failure, but out of protection.
The Issue Isn't Willpower. It's Mistrust
Most people respond to stalled weight loss with more restrictions. But that may be telling your body:
"You're not safe. There isn't enough."
Instead, what your body needs is reassurance.
The Goal Isn't Starvation. It’s Nourishment
Your metabolism isn't a machine to control. It's a relationship to rebuild.
What your body needs is:
Consistent, balanced meals
Enough protein, fiber, and healthy fats
Wholesome pleasure, flavor, and satisfaction
A break from scarcity thinking.
When your body feels safe and supported, it can begin to release stress, stored energy (fat), and survival-mode habits.
Start with Flavor: Start Where You Are
Many people who come out of diety don't just struggle with hunger. They also struggle with confidence in the kitchen.
That's why one of the simplistic and most powerful ways to shift your relationship with food is to start with herbs and spices.
Flavor makes nourishment feel good. It helps you to:
Make vegetables exciting
Turn simple proteins into satisfying meals
Cook without relying on sugar, salt, and processed ingredients
You don't have to do it all at once.
Start gently.
If affirmations work for you. Consider repeating the following sentences.
"I deserve nourishment. I can enjoy what I eat. I can learn new ways."
Ready to Try a Different Way?
Join us for the Are You Eating Enough? Workshop.
You will discover how to:
Understand metabolic adaptation (and why your body might be holding on to weight)
Check in with whether you are unintentionally under-eating
Reconnect with your body's cue, without counting, punishing, or obsessing
Rebuild flavor, care, and satisfaction in your meals
This is not about dieting.
There are no quick fixes.
No shame.
Just nourishment, clarity, and compassion.
📆 Thursday, June 26th, 6:30 pm ET
📍 9192 Red Branch Road, Unit 150
Columbia, MD 21045