It is one of the most frustrating experiences there is: you make an effort, watch what you eat, move more – and yet the scales show no change. Or worse: they even go up. Anyone who knows this feeling understands how wearing it can be. Before we look at possible reasons, one important note upfront: if your weight hasn't moved for a prolonged period, or if the topic takes up a lot of space in your head, speaking with a doctor is the right course of action. Much of what is discussed here can only truly be clarified on an individual basis.
Metabolism Is Not a Calculator
One of the most common sources of frustration is the idea that the body works like a simple arithmetic machine: eat less plus exercise more equals weight loss. In reality, human metabolism is far more complex. Hormones, sleep, stress, the gut microbiome, water retention, muscle building – all of these influence what the scales show in the morning.
Someone who exercises regularly, for example, builds muscle mass, and muscle weighs more than fat. It is therefore quite possible that the body is changing without the number on the scales reflecting it. Looking at body measurements, your own reflection, or how your clothes fit often tells you more.
The Most Common Backgrounds at a Glance
When weight stagnates, several factors usually come together. Here are a few of the most frequently mentioned:
| Possible Background | What Lies Behind It |
|---|---|
| Hormonal changes | Menopause, thyroid function, menstrual cycle |
| Lack of sleep | Affects hunger and satiety hormones |
| Chronic stress | Can alter cortisol levels in the long term |
| Water retention | Causes weight to fluctuate without fat gain |
| Underestimated food quantities | Snacks, drinks, and sauces are often not counted |
| Muscle building | Changes body composition, not necessarily weight |
| Medications | Some affect weight and fluid balance |
Important: this list is not a self-diagnosis tool. It is simply meant to show that the cause rarely comes down to a single factor.
When Appearances Are Deceiving: No Change Despite a Deficit?
A common question in forums and search queries is: "Why am I not losing weight despite a calorie deficit?" Several things often come together here. On one hand, the amounts actually consumed tend to be underestimated – small snacks, a sip of juice, the spoonful of olive oil while cooking, the glass of wine in the evening. On the other hand, the body adapts during a prolonged deficit: the basal metabolic rate drops slightly, and energy expenditure during everyday movements decreases. This is not laziness, but an evolutionary adaptation to times of scarcity.
The point that eating less is not automatically better is also frequently overlooked. Those who eat very little over a prolonged period can slow down their own metabolism. A balanced diet with sufficient protein, dietary fibre, and unprocessed foods is usually more sustainable than a strict deficit.
Menopause: When the Body Reorganises Itself
Many women report that their weight suddenly "refuses to cooperate" from menopause onwards. There is a concrete reason for this: declining oestrogen levels change how and where the body stores fat. The distribution often shifts towards the abdomen, and the basal metabolic rate becomes somewhat lower. This does not mean that nothing can be done – but it does mean that old strategies sometimes no longer work.
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Stress and Sleep: The Underestimated Factors
Those who sleep poorly or are under chronic stress have a harder time managing their weight – many people sense this intuitively, and research confirms it. Lack of sleep affects the hormones responsible for hunger and satiety. Stress, in turn, can lead to a persistently elevated cortisol level, which affects fat distribution.
No diet plan helps here; what often does is taking a step back: where can pressure be reduced? What helps you switch off? In Hildegard's teachings, rest, stillness, and an ordered daily rhythm have a firm place – ideas that are more relevant than ever in a world full of stimulation. You can find suggestions in our article on Hildegard's teachings at a glance.
Exercise Beyond the Scales
"Why am I not losing weight despite exercise?" is another common question. The same applies here: exercise usually does more than the scales show. Building muscle, better posture, more energy in everyday life – these are real gains, even if the number stays the same. Those who focus exclusively on weight when exercising easily miss what truly matters.
What many people do not realise: after intensive training, the body temporarily retains water to repair the muscles. On the scales, this can look as though nothing has happened – even though quite a lot is in motion behind the scenes.
The Holistic View: Hildegard and Moderation
Hildegard von Bingen left behind no dietary doctrine – she was not an advocate of reduction or abstinence at any price. Instead, her writings return again and again to the right measure. Discretio, moderation, is regarded by her as the "mother of all virtues". Not because strictness is called for, but because the right measure means taking neither too much nor too little – not too little either.
This attitude is more relevant today than ever. In a world where the topic of losing weight is often linked to pressure, numbers, and self-optimisation, Hildegard invites us to look differently: how am I doing physically and emotionally? What is good for me? Where am I out of balance? Those interested in the holistic perspective will find background in our article on Hildegard's nutritional teachings and our overview of Hildegard herbs.
When a Medical Consultation Makes Sense
A few situations in which it is truly worthwhile to stop puzzling on your own and seek advice instead:
- If your weight has stagnated for months despite genuine efforts
- If additional symptoms appear – exhaustion, hair loss, low moods
- If the topic of eating or weight takes up a great deal of mental space
- If you are taking medications that may affect weight
- If there is a suspicion of hormonal issues (thyroid, menopause, PCOS)
A medical examination can often provide more clarity than weeks of searching online.
Further Reading
- Nutrition according to Hildegard von Bingen
- Hildegard's teachings at a glance
- Hildegard herbs
- Bitter herbs at a glance
- Galangal according to Hildegard
- Herbal teas
Frequently Asked Questions
Why am I not losing weight despite a calorie deficit?
It is often because the amount actually consumed is underestimated, or because the body has adapted to prolonged reduction. Water retention, hormonal issues, or muscle building can also distort the picture on the scales. Medical guidance can clarify a great deal here.
Why am I not losing weight despite exercising?
Exercise often changes body composition – muscle weighs more than fat. The body also temporarily retains water after intensive training. Looking at measurements, your reflection, and your own sense of wellbeing is often more informative than the scales alone.
Why am I no longer losing weight during menopause?
Declining oestrogen levels alter fat distribution and can slightly reduce the basal metabolic rate. Strategies that worked before sometimes no longer do. A conversation with a doctor helps to put individual causes in context.
Why am I not losing weight around my abdomen?
Abdominal fat often responds more slowly than fat elsewhere on the body. Hormonal factors – such as cortisol under stress or oestrogen during menopause – play a role. Targeted reduction at a specific part of the body is physiologically not possible in any case.
Can medications make it harder to lose weight?
Yes. Some medications affect weight or fluid balance. For questions about this, the treating doctor is the right point of contact.
What does the Hildegard tradition say about losing weight?
Hildegard did not write a dietary doctrine. At the centre of her thinking is moderation – discretio. This means neither taking too much nor too little and paying attention to inner balance. Pressure and strict reduction do not fit with this view.
Note: This article is intended for general information purposes only. It does not replace a medical consultation or individual advice. Anyone who has persistent problems with weight or distressing thoughts around eating should seek medical help.
