For millions of people, the weight-loss journey feels deeply frustrating. You cut sugar, avoid junk food, hit the gym regularly, and still the scale refuses to move. According to a leading American physician, this struggle is far more common than people realize and the culprit often has nothing to do with willpower or effort.
Dr. Mark Hyman, a US-based functional medicine expert, explains that many individuals who “do everything right” still fail to lose weight because they are battling metabolic dysfunction, not laziness or lack of discipline. In simple terms, their body is working against them.
The real problem: hormones, not calories
Traditional weight-loss advice focuses heavily on calories in versus calories out. While this equation matters, Dr. Hyman says it ignores a more powerful factor hormones. Hormones control hunger, fat storage, energy levels, and metabolism. When these chemical messengers are out of balance, losing weight becomes extremely difficult.
One major hormone involved is insulin. Chronically high insulin levels often caused by refined carbs, stress, lack of sleep, and frequent snacking signal the body to store fat. Even if you eat “healthy” foods, insulin resistance can trap fat inside cells, making weight loss nearly impossible.
Stress and cortisol: the silent saboteurs
Another overlooked factor is chronic stress. Long work hours, poor sleep, emotional pressure, and constant digital stimulation keep cortisol levels elevated. High cortisol tells the body it’s under threat, pushing it to store fat, especially around the belly.
Many people unknowingly sabotage their progress by over-exercising without proper recovery. Excessive cardio, combined with inadequate sleep, further spikes cortisol, slowing metabolism instead of boosting it.
Gut health plays a bigger role than you think
Dr. Hyman also highlights the role of the gut microbiome the trillions of bacteria living in your digestive system. An unhealthy gut can increase inflammation, disrupt blood sugar control, and even affect appetite-regulating hormones like leptin and ghrelin.
Antibiotic use, processed foods, artificial sweeteners, and lack of fiber can damage gut balance, making weight loss harder regardless of diet or exercise.
Why “eating clean” isn’t always enough
Many people eat clean but still consume foods that spike blood sugar such as fruit smoothies, whole wheat bread, or large portions of rice. While these foods appear healthy, they can worsen insulin resistance in sensitive individuals.
Portion timing also matters. Constant grazing keeps insulin elevated all day. Without periods of low insulin, the body never switches into fat-burning mode.
The real fix: reset your metabolism
Instead of extreme dieting, Dr. Hyman recommends a metabolic reset approach:
- Prioritize protein to stabilize blood sugar and preserve muscle
- Reduce ultra-processed carbs, even “healthy” ones, if insulin resistance is present
- Strength training over excessive cardio to build muscle and improve insulin sensitivity
- Improve sleep quality, aiming for 7-9 hours nightly
- Manage stress through breathing, walking, meditation, or yoga
- Heal the gut with fiber-rich foods, fermented items, and fewer artificial additives
Intermittent fasting, when done correctly, may also help lower insulin levels and restore metabolic flexibility.
A mindset shift is crucial
Perhaps the most important takeaway is this: weight loss is not a moral failure. If the body is hormonally out of sync, more effort alone won’t solve the problem. Understanding biology and working with it makes lasting change possible.
Dr. Hyman emphasizes that once metabolism and hormones are balanced, the body naturally lets go of excess weight. For many, the breakthrough comes not from doing more, but from doing things differently.
In short, if you’re eating clean, exercising regularly, and still not losing weight, the answer may lie beneath the surface inside your hormones, stress levels, and metabolic health.
