Why Fat Loss Feels Hard

Michelle Shyam
Jun 16
5 min read

As a coach who's worked with hundreds of clients across age groups, goals, and lifestyles; let me say this upfront: There is no single magic method for weight loss. But there is a method that works for you—we just have to figure out what that is.

Most people approach fat loss like it’s a one-size-fits-all puzzle. Cut calories. Do more cardio. Skip rice. Fast till noon. Keto, maybe? And when it doesn’t work, they blame themselves. Here’s the truth: Weight loss isn’t about willpower. It’s about understanding which theory your body is currently operating under. And that’s where real change begins.

Here I'll deep dive into the scientific frameworks that explain why your body holds onto weight—and what you can do about it. As a certified Nutrition & Fitness Coach, I’ve seen it all:

The woman who eats clean but can’t lose a gram until her stress comes down.
The guy who drops 5 kg by simply sleeping better.
The new mom who sheds inches not by working out harder—but by working smarter based on her hormones.

Each of them succeeded because we didn’t force a strategy—I gave them the one their body was ready for.

Caloric Balance Theory - (CICO - Calories In, Calories Out)

At its core, weight loss is governed by the First Law of Thermodynamics—energy cannot be created or destroyed, only transferred. So if you burn more calories than you eat, you’ll lose weight. This is called a caloric deficit.

If a client burns about 2,000 calories daily and eats 1,700 consistently, they’ll likely lose around 0.25 to 0.5 kg per week. Over time, even small deficits add up to big results.

But here’s the catch: CICO doesn’t tell us why someone is overeating or why their body feels hungrier on some days than others. So while it's a fundamental principle, it’s not the whole story.

Best for: People who enjoy data, tracking macros/calories, or want predictable, mathematical approaches to weight loss.

Hormonal Theory (Insulin Hypothesis)

Hormones—especially insulin—play a major role in fat storage. Insulin is a storage hormone: when it's high, your body prioritizes storing fat; when it's low, your body is more likely to burn fat.

A client with high insulin resistance (like in PCOS or prediabetes) may not respond well to a high-carb diet. Instead, a low-carb, higher-fat plan (like LCHF or moderate keto) can help bring insulin levels down and unlock fat loss.

Science says: Low insulin levels promote lipolysis (fat breakdown). That’s why some people thrive on low-carb diets: they’re not just eating fewer calories—they’re hormonally optimizing for fat loss.

Best for: Those with insulin resistance, PCOS, type 2 diabetes, or those who gain weight mostly in the abdominal area and struggle with sugar cravings.

Metabolic Set Point Theory
Your body is designed to maintain a certain weight—it resists both weight gain and weight loss. This is your metabolic set point. When you diet too hard or too fast, your metabolism slows down to maintain your “old normal.”
Ever lost weight quickly, only to plateau and feel tired, hungry, and cranky? That’s your body fighting back. I guide clients through reverse dieting or gentle metabolic resets to shift this set point slowly.
Science says: Long-term caloric restriction reduces resting metabolic rate. But slow, sustainable fat loss with strength training and adequate protein helps prevent this adaptation.
Best for: Those who’ve yo-yo dieted for years or feel "stuck" at a certain weight despite eating well and working out.
Behavioral And Habit-based Theory
Lasting weight loss is behavioral more than biological. Your routines, food environment, habits, and even identity matter more than macros in the long run.

One of my clients didn’t lose weight through dieting alone. But when we identified a habit of late-night snacking due to stress, replaced it with a short walk and journaling, everything changed.

Science says: Behavioral science shows that habits form through cues, routines, and rewards. Lasting results happen when we reshape lifestyle patterns, not just food choices.

Best for: Busy professionals, moms, or anyone whose life runs on auto-pilot and needs sustainable, habit-level shifts.

Genetic And Epigenetic Theories
Genetics do play a role in metabolism, hunger cues, fat storage, and even how we respond to certain diets. But your genes are not your destiny—epigenetics shows that lifestyle can “switch on or off” certain genes.
Some clients lose fat quickly with higher carbs and frequent meals. Others bloat, gain, or feel sluggish on the same plan. That’s where personalized nutrition comes in.
Science says: The FTO gene, for instance, is linked to increased hunger and fat gain—but studies show lifestyle factors can mitigate these effects.
Best for: Anyone who has “tried everything” and still struggles. This theory encourages personalization over one-size-fits-all plans.
Environmental/Obesogenic Theory
Sometimes, it's not you, it's your environment. We live in a world designed for overeating—hyper-palatable food, sedentary jobs, Uber Eats, and social gatherings every weekend.
I help clients set up home food rules: like pre-chopped fruits visible in the fridge, no snacks on countertops, water bottles everywhere, uninstalling food delivery apps. This reduces temptation and decision fatigue.
Science says: The “food swamp” effect—high access to fast food and low access to whole foods—correlates with obesity rates. Behavioral cues from surroundings strongly influence calorie intake.
Best for: Anyone who struggles with cravings, portion control, or mindless eating—especially in social or urban settings.
Stress And Cortisol Theory
Weight gain isn’t always about food—chronic stress raises cortisol, which promotes belly fat, reduces muscle gain, and increases cravings for salty, fatty foods.
One client wasn’t losing weight despite eating clean. When we started tracking sleep, reducing late-night work, and adding breathwork, her body composition improved.
Science says: Cortisol increases visceral fat. Long-term stress disrupts hormones like leptin and ghrelin, affecting hunger and satiety.
Best for: Women in perimenopause, working professionals, moms juggling multiple roles—anyone with chronically high stress levels.
Gut Microbiome Theory
Your gut isn’t just digesting food—it’s communicating with your brain and hormones. A balanced gut microbiome helps regulate appetite, mood, and even fat storage.
A client with chronic bloating and food intolerances started a high-fiber, fermented food plan. Within weeks, energy improved, bloating reduced, and weight dropped naturally.
Science says: Certain bacteria strains (like Akkermansia muciniphila) are linked to leaner body types. Dysbiosis, or imbalance in gut bacteria, is correlated with obesity and insulin resistance.
Best for: Clients with IBS, constipation, frequent bloating, sugar cravings, or unexplained weight gain despite eating “clean.”
Adaptive Thermogenesis (Set-Point Disruption)
After a big weight loss, your body burns fewer calories at rest than someone the same size who hasn’t dieted. That’s why “the last 5 kg” feels impossible—it’s not mental, it’s biological.
A client lost 15 kg and then stalled. We increased food slowly (reverse dieting), added strength training, and avoided cardio overload. Her body “unlocked” fat burning again.
Science says: The “Biggest Loser” study showed that former contestants had severely slowed metabolisms years later. But strength training and metabolic flexibility can reverse this.
Best for: People with significant past weight loss or those stuck on long-term plateaus.