Why “Just Eat Right and Exercise” Isn’t Always Enough for Weight Loss

We’ve all heard it: “Just eat right and exercise, and the weight will come off.” It’s the go-to advice, and sure, it works for some people. But if that simple formula doesn’t work for you, it’s not because you’re doing something wrong. The truth is, weight loss is a lot more complex than just cutting calories and moving more. For many of us, there are deeper factors at play that affect how our bodies hold on to weight. Let’s break down some of these factors and talk about practical ways to address them.

The real reasons some of us hold on to weight are often linked to a mix of physical, mental, and emotional processes that all influence each other. Weight gain can be affected by hormone imbalances, mental health, stress, genetics, medical conditions, and even the environment we live in.

Hormonal imbalances can make weight loss a lot tougher. Conditions like PCOS, hypothyroidism, or insulin resistance affect metabolism and how the body processes food, often leading to weight gain despite our best efforts. Mental health plays a role too. Depression, anxiety, PTSD, and other challenges can impact how we eat, sleep, and feel about ourselves. Emotional eating can be a coping mechanism for stress or sadness, and some medications for these conditions can also cause weight gain.

Chronic stress is another major factor. When stress becomes a regular part of your life, your body can start to release cortisol on a constant basis. Think of cortisol as your body’s “stress hormone.” When it’s elevated for too long, it can cause the body to hold on to fat, especially around the abdomen, and disrupt sleep, which makes everything even harder. Poor sleep or insomnia can also lead to elevated cortisol, increased hunger, and decreased motivation to exercise. It’s all connected.

So, if “just eat right and exercise” hasn’t been working for you, there’s a good chance it’s not your fault. It’s time to look beyond simple advice and consider how other factors may be influencing your body’s ability to lose weight.

Now, let’s talk about tackling cortisol levels. The goal isn’t to eliminate stress altogether, which isn’t realistic, but to find ways to manage it better. Start by incorporating activities that bring you joy, and make sure you’re carving out time for them regularly. Whether it’s painting, reading, or even just taking a quiet walk, doing things that make you happy can significantly lower stress levels. Make space in your life for these activities—they’re just as important as any workout.

Setting boundaries is another key step. Learning to say no and protecting your time can help reduce unnecessary stress. It’s okay to prioritize your own well-being, and it’s crucial to let go of the guilt that often comes with that. Boundaries help keep your stress levels in check and give you the mental space to focus on things that matter.

Regular physical activity can also help lower cortisol, but it doesn’t mean you need to push yourself to extremes. Moderate exercise, like walking, yoga, or gentle cycling, can be very effective. It’s not about punishing yourself at the gym; it’s about finding movement that feels good and sustainable. Pair that with relaxation techniques like meditation, deep breathing, or even just sitting quietly for a few minutes to reset.

Eating a balanced diet with whole foods, staying hydrated, and getting enough sleep are also important. When we sleep well, our cortisol levels naturally decrease, making it easier to manage everything else. Remember, you don’t have to tackle all of this at once. Small, consistent changes can go a long way in helping you manage stress and, by extension, your weight.

And if you’re not neurotypical, it’s even more complex. My neurodivergence plays a significant role in how I manage weight too. For me, it’s not just about eating right or sticking to a routine; it’s about navigating sensory issues, executive dysfunction, and fluctuating energy levels. Sometimes, even figuring out what to eat or having the energy to prepare a meal feels overwhelming, and that can lead to choices that don’t support my health goals. It’s not about a lack of willpower; it’s about managing a brain that processes things differently.

Sensory sensitivities can make it difficult to enjoy certain textures or flavors, limiting food choices even more. This can result in a diet that feels less balanced because I tend to stick to what’s familiar and easy to tolerate. Plus, when it comes to exercise, my energy levels can vary widely. Some days I’m ready to go, and other days I feel completely drained and just getting through the day is an achievement.

All of these factors mean that weight loss isn’t straightforward. It’s not as simple as following a plan because I have to navigate the extra layers of how my brain and body interact. Recognizing this helps me approach wellness in a more compassionate way, understanding that the strategies I use might need to be different—and that’s okay.

At the end of the day, it’s not about striving for perfection. It’s about finding a balance that works for you and understanding that weight loss is often more complicated than it seems. You’re not alone in this journey, and it’s okay to acknowledge that your body’s needs may be different from someone else’s. Let’s approach this with compassion and focus on overall wellness, not just the numbers on the scale.

Here are some specific ways neurodivergence can affect weight and the challenges we face:

Sensory sensitivities may make certain foods unbearable, limiting dietary options and making it harder to maintain a balanced diet. 

Executive dysfunction can make planning meals or sticking to a routine difficult, leading to convenience foods or irregular eating patterns. 

Energy levels can fluctuate significantly, making it hard to maintain a consistent exercise routine. 

Emotional dysregulation can lead to stress eating or using food as a comfort, especially during overwhelming moments. 

Some medications used to treat conditions like ADHD, anxiety, or depression can affect weight, either through increased appetite or other side effects. 

There’s also the issue of sleep disruptions, which are common in neurodivergent people and can contribute to weight gain by increasing cortisol levels and affecting hunger hormones. 

And then, as if dealing with all that is not enough, social misunderstandings occur because people often assume a “one-size-fits-all” approach to weight loss, not recognizing the unique challenges faced by neurodivergent individuals.

Studies and research back this up. The link between ADHD and obesity has been observed, with factors such as impulsivity and emotional eating playing a role. Chronic stress and elevated cortisol levels are associated with increased abdominal fat, according to research in Psychoneuroendocrinology. Depression and anxiety have also been connected to emotional eating behaviors that contribute to weight gain, as noted in the journal Appetite. Sleep disturbances, which are common in conditions like autism and ADHD, disrupt hormones related to appetite, as discussed in the Journal of Clinical Sleep Medicine.

The reality is, weight management is a deeply personal and complex journey, especially for those of us facing challenges beyond what’s visible. It’s time we move away from the simplistic advice of “just eat right and exercise” and start recognizing the unique struggles and needs that shape our wellness journeys. If you’re navigating neurodivergence, mental health conditions, or other barriers, know that your experiences are valid, and the challenges you face are real.

Progress isn’t about following someone else’s formula; it’s about finding what truly works for you, embracing small, meaningful changes, and honoring your body’s needs. Be patient with yourself and give yourself permission to approach wellness on your own terms. You deserve a compassionate approach that goes beyond quick fixes and instead prioritizes long-term health, joy, and balance. Don’t be discouraged by those who don’t understand—your path is uniquely yours, and every step forward counts, no matter how unconventional it may look.

We’re in this together, and your journey matters.