Struggling with Weight Gain Despite Eating Right? - It’s NOT always about calories!

Struggling with Weight Gain Despite Eating Right? - It’s NOT always about calories.

You’re eating well, avoiding junk food, maybe even tracking your calories—and yet, the scale refuses to budge. Sound familiar? If weight loss was as simple as “burn more than you eat,” why do so many people struggle despite doing everything right?

The answer lies in something most diets ignore: your hormones.

Your body isn’t just a calculator—it’s a complex system where hormones control metabolism, fat storage, and hunger. And when these hormones are out of balance, no amount of calorie counting will give you the results you want. If you feel like your body is working against you, it’s time to take a closer look at insulin, cortisol, and thyroid hormones.

Insulin: The Hormone That Controls Blood Sugar and Fat Storage

Insulin regulates blood sugar by moving glucose from the bloodstream into cells for energy or storage. When insulin levels remain high for too long, the body stops responding properly, leading to insulin resistance. This causes excess sugar to be stored as fat instead of being used for energy.

Signs insulin is affecting your weight:

• Stubborn belly fat that won’t go away
• Feeling hungry soon after eating, especially after carb-heavy meals
• Sugar cravings that seem impossible to resist
• Energy crashes, particularly in the afternoon
• Difficulty losing weight despite diet and exercise

How to balance insulin for better weight control:

• Prioritize protein and fibre to slow sugar absorption and keep blood sugar stable
• Cut back on refined carbs and sugar, which cause insulin spikes
• Incorporate healthy fats like avocados, nuts, and olive oil to support balanced blood sugar
• Space out meals instead of snacking all day, giving insulin time to lower naturally
• Exercise regularly, as movement helps the body use insulin more effectively

Cortisol: The Stress Hormone That Holds Onto Fat

Cortisol is your body’s built-in alarm system, designed to help you survive stress. In small doses, it keeps you alert and focused. But when stress is constant—whether from work, relationships, lack of sleep, or even over-exercising—cortisol levels stay high for too long. When that happens, the body holds onto fat, especially around the belly.

Cortisol also increases cravings for sugary, salty, and high-fat foods, making it harder to make healthy choices when stressed.

Signs cortisol may be affecting your weight:

• Increased belly fat, even if the rest of your body stays the same
• Feeling wired but exhausted at the same time
• Craving sugar or salty snacks when stressed
• Poor sleep, leading to low energy and more cravings
• Feeling irritable or “hangry” under pressure

How to lower cortisol naturally:

• Get enough sleep—poor sleep disrupts cortisol balance, leading to more cravings
• Reduce caffeine and alcohol, as both can keep cortisol levels elevated
• Practise stress-reducing activities like meditation, deep breathing, or light stretching
• Exercise, but don’t overdo it—chronic high-intensity workouts can keep cortisol levels high, so balance them with yoga, walking, or strength training
• Eat balanced meals at regular intervals to avoid blood sugar crashes, which increase cortisol

Thyroid Hormones: The Regulators of Metabolism

The thyroid gland acts like your body’s thermostat—it controls how fast or slow you burn calories. When thyroid function is low (hypothyroidism), metabolism slows down, making it harder to lose weight and easier to gain it. This can happen due to nutrient deficiencies, infection, or autoimmune conditions.

Signs your thyroid might be slowing your metabolism:

• Unexplained weight gain, even with a healthy diet
• Persistent fatigue or sluggishness
• Feeling cold all the time, even in warm weather
• Dry skin, thinning hair, or brittle nails
• Brain fog and difficulty concentrating
• Slow digestion or constipation

How to support thyroid function:

• Eat a balanced, nutrient-rich diet
• Manage stress levels - practice relaxation techniques like deep breathing, yoga, or meditation
• Exercise regularly
• Avoid environmental toxins such as mercury, lead, and cadmium
• Get tested if you suspect an issue—simple bloodwork can reveal thyroid imbalances

Balance Your Hormones, Not Just Your Calories

If you’ve been eating well and exercising but still struggle with weight gain, the problem might not be your diet—it could be your hormones. Insulin, cortisol, and thyroid hormones all play a crucial role in how the body stores or burns fat.

By keeping blood sugar stable, managing stress, and supporting thyroid health, you can get your body working for you instead of against you. If you suspect a hormonal imbalance, talk to a healthcare provider—simple tests can help identify any underlying issues.

Weight loss isn’t just about eating less and moving more—it’s about understanding how your body works and making adjustments that support your metabolism. When you start working with your hormones instead of against them, lasting weight loss feels much easier.

This article was contributed by Dr Ng Yoke Mui, Consultant Internal Medicine Physician, at Pantai Hospital Ampang. To know more about where and when to see Dr Ng Yoke Mui at her clinic, click here.