Why Most Weight Loss Plans Don’t Work (And What You Could Do Instead)

For years, the advice has been the same. Eat less. Move more. But I’ve worked with women long enough to see it just doesn’t hold up for everyone. And I’ll be honest most women come to me not because they haven’t tried, but because what they’ve tried isn’t working.

The real reason? They’ve been told to fight their bodies instead of work with them.

Here’s the truth. Your metabolism isn’t a calculator, it’s a thermostat. It adjusts based on your habits, your stress levels, your sleep, and your nutrition. When you over restrict and over train, your metabolism responds by slowing down. It’s not broken. It’s doing its job, trying to keep you safe.

Its Not Just About Calories In Calories Out

Weight loss is not just about calories in, calories out. It’s about hormonal balance, nervous system regulation, and biofeedback.

What’s biofeedback? It’s your body talking to you. Tiredness, mood changes, sleep quality, hunger, cravings these are all signals. When we ignore them and keep pushing, we trigger the stress response and make it harder to lose fat or build muscle.

The 4 Ms

So, what do I do instead? I use something called the 4 Ms framework, inspired by the work of Dr Jade Teta but adapted into how I work with my clients:

Mindfulness

This means being aware of emotional eating, patterns of sabotage, and what your body is truly asking for, not just following a meal plan blindly. We bring presence to how you’re living and how that impacts your body.

Movement

Not all movement is created equal. Walking daily and doing resistance based workouts are two of the most effective ways to support your metabolism without triggering stress. Overtraining can have the opposite effect.

Meals

We look at your food intake not just in terms of macros or calories, but in how it supports your hunger, energy, and cravings. For women especially, under eating and low carb diets can backfire if not done in the right way.

Metabolic Rest Recovery is not optional. It’s essential.

Sleep, nervous system care, pleasure, downtime these are all metabolic tools. When your body feels safe, it responds with better energy, better digestion, better hormonal harmony.

This approach is not about restriction. It’s about reconnection.

With your body. With your rhythms. With your needs.

I often talk about the ME Method in my coaching, Mindful Eating, Metabolic Movement, and Emotional Regulation. This is how we build metabolic flexibility, body confidence, and long-term results.

You haven’t failed. You’ve just been given the wrong map.

If you’re ready to work with your body, not against it, I invite you to book a free discovery call or explore one of my wellness programmes.

Alicia x

References and Research: Teta, J. (2020). "Next Level Metabolism." Dulloo, A. G., et al. (2017). "Pathways from weight loss to weight regain: role of adaptive thermogenesis and suppressed leptin levels." Obesity Reviews. Trexler, E. T., Smith-Ryan, A. E., & Norton, L. E. (2014). "Metabolic adaptation to weight loss: implications for the athlete." Journal of the International Society of Sports Nutrition. Leibel, R. L., Rosenbaum, M., & Hirsch, J. (1995). "Changes in energy expenditure resulting from altered body weight." New England Journal of Medicine.

Medical Disclaimer:This blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making changes to your health practices, especially if you have any existing medical conditions or are taking medication.