Why Eating Less and Exercising More Isn’t Working

If you’ve been cutting calories, skipping meals, or pushing through intense workouts but still can’t lose weight, you’re not alone. Many people—especially during times like perimenopause—struggle with weight loss resistance, where traditional strategies like eating less and exercising more just don’t work. One of the contributing factors for many? Leptin resistance, with insulin resistance often playing a role too.

Leptin is a hormone produced by your fat cells that tells your brain when you’re full and regulates fat storage. It’s often referred to as the "satiety hormone." When you’re functioning normally, leptin signals to your brain that you’ve had enough to eat, helping to prevent overeating. However, when you become leptin resistant, your brain no longer responds properly to leptin’s signals. Even though you may have plenty of stored fat, your brain thinks you’re starving, leading to constant hunger, cravings, and overeating.

Leptin resistance is especially common in those struggling with weight loss resistance, and it can be further complicated by hormonal changes, such as those experienced during perimenopause.

While leptin resistance is the primary driver in this situation, insulin resistance often goes hand in hand with it. Insulin is the hormone that helps your cells absorb glucose (sugar) from your blood. When you become insulin resistant, your cells don’t respond to insulin properly, causing high blood sugar levels and leading to fat storage, particularly around your midsection. This creates a frustrating cycle where both insulin and leptin resistance keep you from achieving weight loss, despite your efforts.

When leptin and insulin resistance are at play, traditional weight loss methods can actually make things worse. Here’s why:

Skipping Meals

Skipping meals to cut calories may seem like a good idea, but it often backfires. When you skip meals, your blood sugar levels drop, and your brain ramps up hunger signals due to leptin miscommunication. This leads to overeating later, with the added risk of blood sugar spikes and increased insulin production, making weight loss even more difficult.

Eating Processed Foods

Processed foods are packed with unhealthy fats, sugars, and artificial ingredients that spike blood sugar and worsen insulin resistance. These foods are also nutritionally void, so they don’t satiate you the way whole foods do. This leaves you feeling hungrier sooner, further confusing leptin signals and leading to overeating and more fat storage.

To combat leptin resistance, focus on whole, nutrient-dense foods rich in protein and healthy fats, which stabilise hunger signals and provide lasting energy.

Overtraining and High-Intensity Exercise

Exercise is an important part of health, but when you’re weight loss resistant, pushing yourself too hard with high-intensity workouts can increase cortisol, the body’s stress hormone. Elevated cortisol not only disrupts insulin regulation but also sends your brain into "fight or flight" mode, which makes it even more difficult for leptin to communicate effectively.

If you’re struggling with leptin resistance, opt for gentle exercises like walking, yoga, or Pilates. These activities reduce stress and promote better hormonal balance, without spiking cortisol.

The good news is that you can improve both leptin and insulin resistance with the right approach. Here’s how to naturally support your body and hormones:

Prioritise Protein and Healthy Fats

Eating a diet rich in protein and healthy fats helps stabilise hunger signals and improves leptin sensitivity. Proteins and fats are also less likely to cause the blood sugar spikes that contribute to insulin resistance. A balanced breakfast with eggs, avocado, and leafy greens or a dinner with salmon and sautéed vegetables can provide the nutrients your body needs without overstimulating hunger.

Eat Consistent, Balanced Meals

Instead of skipping meals or grazing all day, aim for 2-3 balanced meals per day that contain plenty of protein, healthy fats, and fibre. This will help you maintain stable blood sugar levels and keep leptin signalling on track, reducing overeating and cravings.

Manage Stress Levels

Chronic stress is one of the biggest drivers of leptin and insulin resistance. Elevated cortisol disrupts leptin signalling and keeps your brain in survival mode, making it harder to lose weight. Incorporating stress-reducing activities like meditation, deep breathing, or gentle movement can help lower cortisol levels and support hormonal balance.

Get enough Sleep

Poor sleep disrupts both leptin and insulin regulation, leading to increased hunger and difficulty losing weight. Aim for 7-9 hours of quality sleep per night, and create a relaxing evening routine to help your body wind down. Avoiding screens, reducing EMF exposure, and going to bed early can help reset your body’s internal clock and improve hormone function.

If you’ve been battling with weight loss resistance and nothing seems to work, it’s time to focus on the root cause: hormonal imbalances like leptin and insulin resistance. Instead of pushing your body through more stress by cutting calories or doing intense workouts, focus on nourishing your body, managing stress, and balancing your hormones. With this approach, you can create a healthy, sustainable environment in which weight loss happens naturally.

You can learn more by joining our upcoming ‘Weight Loss’ Masterclass. For more info - click here