You switched to a clean, nutritious, and well-balanced diet, made regular exercise a non-negotiable ritual, and yet the scale will not budge? Guess what? There is a solid reason why your weight is stuck. In a video shared on Instagram, Dr Johnny Hadac, a Family Medicine and Lifestyle Medicine doctor trained at Lake Erie College of Osteopathic Medicine, revealed the root cause.“This is for anyone who is struggling to lose weight, no matter how many calories you count, no matter how much you move your body, you just feel like you cannot lose weight no matter what. You’re probably dealing with something very common, and it actually affects 40% of the United States population,” the doctor said.
Why do you struggle with losing weight?
If you are doing everything right and yet the weight is stuck, the reason could be a common condition called insulin resistance, Dr Hadac said.
What is insulin resistance?
Insulin is a key hormone that regulates your blood sugar levels. According to Diabetes UK, insulin resistance occurs when your body’s cells do not respond properly to insulin. So, instead of keeping your blood sugar levels stable and within a healthy range, your blood sugar levels can rise. Insulin resistance can increase your risk of type 2 diabetes.In the United States, insulin resistance affects about 40% of adults aged 18 to 44, according to an analysis of NHANES data from 2021, based on HOMA-IR measurements.
Carbohydrates and insulin resistance
According to Dr Hadac, one of the main drivers of insulin resistance is eating too many carbohydrates. “Every time you eat carbohydrates, your blood sugar will spike, also driving an insulin spike. The average American eats about 250 to 300 grams of carbohydrates a day,” the doctor said.ID@undefined Caption not available.ID@undefined Caption not available.This is far more than what the body needs. “And this is why I teach my patients so much about macronutrients. You see, carbohydrates and protein have the same amount of calories per gram. It’s four.”However, if you eat more protein, you will not feel as hungry. “But if you ate 300 grams of protein a day, you would not ever leave the couch because of how full you are. The difference between carbs and protein is that protein naturally raises GLP levels, makes you feel fuller for longer, and helps you reduce your cravings and that food noise,” the doctor said.
What you can do
Instead of loading up on carbohydrates, Dr Hadac suggested focusing on getting adequate protein in each meal.Get protein in every meal: “So one of the easiest things you can start focusing on is getting more protein in your diet. Aiming for three meals a day, with 40 to 50 grams of protein in each of those meals,” the doctor said. A 2024 study published in the journal Obesity Science & Practice found that people who consumed greater amounts of protein and fibre had the greatest success at losing weight over 25 months.Start fasting: Dr Hadac said one can also try fasting. “If you wake up, put creamer in your coffee, then have a dessert right before bed, and you eat all day long, you’re going to constantly have blood sugar spikes and insulin spikes. So fasting can help reduce those insulin levels and help you with meal consistency and timing,” he said. The doctor suggested fasting for 14 hours, from 7 p.m. to 9 a.m. “During fasting hours, stick to water, black coffee, or green tea. If you are a menstruating woman, fast only during your follicular phase, not your luteal phase.”Move more: The doctor also recommended prioritising movement. “The more muscle mass you have in your body, the better your metabolism will run because it’s an active organ. The more you move your body, the more blood sugar your muscles will actually use for energy, reducing those blood sugar levels. So if you’re dealing with insulin resistance, increase your protein, reduce your carbs, start fasting, and move your body. It’s the easiest thing ever, and you will have great results in 30 days,” he said. The doctor suggested moving for at least 30 minutes a day, doing weight training, or trying walking, biking, or any other form of consistent movement.Over time, these changes can help you lose weight. While these steps may help, it is important to understand that your body is different, and it is best to seek professional help that can be tailored to your specific needs.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before starting any new medication or treatment, or before changing your diet or supplement regimen.