The problem isn’t always the food — it’s often the small details no one talks about.

1. You’re cutting calories more than you should
   • It might seem logical: the fewer calories you eat, the faster you lose weight.
   • But in reality, excessive restriction slows down metabolism. The body enters “survival mode” and holds onto fat instead of burning it.
   • Solution: Never go below your minimum daily needs, and make sure you’re getting enough protein and healthy fats.
2. You’re not getting enough sleep
   • Lack of sleep affects the hormones that regulate hunger and fullness.
   • Ghrelin goes up, leptin goes down — leading to unexplained hunger even if you’ve eaten enough.
   • Solution: Aim for 7–9 hours of sleep per night and observe how your appetite and mood improve.
3. You’re not active outside your workout
   • You may work out for an hour a day, but spend the rest of it sitting.
   • Simple daily movements (like walking, standing, and light activity) burn more calories than you’d think.
   • Solution: Make movement a lifestyle, not just a scheduled workout.
4. You’re living in a state of chronic stress
   • Stress increases cortisol, a hormone that promotes fat storage — especially in the belly area.
   • It can also trigger unconscious emotional eating.
   • Solution: Practice deep breathing, meditation, or take mental breaks throughout the day.
5. You’re only tracking your weight… and ignoring other signs
   • Your weight might not change, but your body composition is.
   • Muscle weighs more than fat. As you gain muscle and lose fat, the scale may stay the same, even though you’re making progress.
   • Solution: Track your measurements, how your clothes fit, and your energy levels — don’t let the scale be your only judge.
6. Your plan doesn’t match your lifestyle
   • You may be following a technically perfect plan — but it’s not realistic for your environment or daily routine.
   • A rigid plan doesn’t last — even if it’s backed by science.
   • Solution: Look for a personalised, flexible plan that fits your habits — not just what’s written on paper.
7. You’re neglecting your mental and emotional health
   • Weight issues aren’t always about food. They can be rooted in deeper emotions — stress, depression, or emotional emptiness.
   • So changing your plate isn’t enough — you need to understand your motivations.
   • Solution: Respect your relationship with yourself, and seek help from a therapist or health coach if needed.

You might be doing everything “right” and still not see results.

But the truth is — the body is smart. It responds to sleep, stress, environment, habits, and emotions.

Between the plate and the scale lies an entire life worth understanding — with patience and care.

Find your balance inside and out with Afya Diet