Weight management

Why can't I lose weight naturally?

A woman holding a yoga mat.

Weight loss can be complex, but there are ways to successfully reach your goals

Successful weight loss can be challenging. It may leave you questioning whether you can lose weight on your own. But noticing where you can make changes to your routine can help. Medicated weight loss could also be an option to consider.

Reviewed by: Neil Raichura

Published: December 2024

Next review: December 2027

Neil Raichura, Clinical Pharmacist and Independent Prescriber at Well Pharmacy.
Eating habits

The way you eat is central to managing your weight. This is because your body relies on a calorie balance to help you lose, gain or maintain weight. So, if the number of calories you eat outweighs the number of calories you burn, then weight gain is possible.

If you aim to lose weight, then you should consider how many calories you are getting in your meals. Women should have 2000 kcal, and men should have 2500 kcal per day.1

Keeping a food diary can help you keep track of your calories. If you notice that you’re eating more than the recommended amount, think about what changes you can make to your diet.1

Adding more fruits, vegetables and lean meats to your meals can help you feel fuller throughout the day and ensure that you’re getting the vitamins and minerals your body needs.2

If you need inspiration for meals, there are plenty of resources for meal planning. You can still enjoy food while losing weight. Cuisines from around the world that promote healthy eating can be a great source of inspiration. Why not try Ethiopian, Japanese or Greek food? The Mediterranean and Blue Zone diets can help you add healthier foods to your meals every day.

Age

There are many reasons why you might gain weight as you age. Menopause, metabolic changes and being less active can all make it more difficult to maintain a healthy weight.

If you’re noticing weight gain or feel like you can’t lose weight, there are ways you can start to see a difference. If you are not active or don’t do at least 150 minutes of exercise throughout the week, try to add more movement to your days.3 Walking, swimming and weight training can help you to strengthen your muscles, improve your metabolism and lose weight.

If you are going through menopause, having regular structured meals, controlling portions, monitoring your alcohol intake and planning your snacks are small changes you can make that make a big difference. You don’t need to introduce lots of changes all at once – 2 or 3 lifestyle changes to start your weight management journey can help without being overwhelming. As time goes on, you can make further changes.4

Sleep

You need between 7 to 9 hours of restful sleep each night. This is because sleeping helps you to manage your circadian rhythm. This is your body’s natural clock. When it is working normally, it maintains the levels of appetite-controlling hormones, leptin and ghrelin. When you don’t get enough sleep, these hormones can make you feel hungrier. Your windows for eating food are also longer.5

If you’re struggling with sleep, try:

  • Cutting out naps
  • Going to bed and waking up at the same time every day
  • Turning your devices off 30 minutes before bed
  • Relaxing using breathing techniques or meditation.6

Getting enough sleep can be difficult. If a lack of sleep is affecting the quality of your life, talk to your pharmacist or GP.

Hydration

Getting enough fluid throughout the day is important in maintaining your body’s normal function. Water can help improve your metabolism, which in turn, could help in promoting weight loss. If you are regularly dehydrated, this could hinder your weight loss potential.7

Try drinking more fluid throughout the day. If you don’t like the taste of water, then you can try juices, decaffinated tea or flavoured drinks.2 But be mindful of the calories in them and the impact they can have on your health, for example added sugar can cause tooth decay.

Can medicated weight loss help?

If you’ve tried to lose weight by making changes to your lifestyle but have found it difficult to get or maintain results, weight loss medications could help. To qualify for most of these medicines, you will need to be overweight (a BMI of 30 or more) and complete a consultation.

Wegovy and Mounjaro can help you lose between 15 and 20% of your starting body weight when used alongside exercise and a healthy diet. If you choose to use medicines to support your weight loss, you’ll also get ongoing support from clinical pharmacists.

A father hugging his daughter.
References
  1. Calorie counting - Better Health. nhs.uk. December 13, 2022. Accessed November 11, 2024. https://www.nhs.uk/better-health/lose-weight/calorie-counting/
  2. Healthy eating when trying to lose weight - Better Health. nhs.uk. December 13, 2022. Accessed November 11, 2024. https://www.nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight/
  3. Physical activity guidelines for adults aged 19 to 64. nhs.uk. January 25, 2022. Accessed November 10, 2024. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
  4. 19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf. Accessed November 11, 2024. https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf
  5. Sleep and Weight Loss. Sleep Foundation. August 31, 2020. Accessed November 11, 2024. https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep
  6. Mastering Sleep Hygiene: Your Path to Quality Sleep. Sleep Foundation. April 17, 2009. Accessed November 10, 2024. https://www.sleepfoundation.org/sleep-hygiene
  7. Boschmann M, Steiniger J, Hille U, et al. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003;88(12):6015-6019. doi:10.1210/jc.2003-030780
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