It's incredibly frustrating: you're eating healthily and staying active, yet the scale won't budge. Why is that? Santé magazine turned to internist Dr. Mariëtte Boon for answers.
Dr. Mariëtte Boon: "Start by honestly assessing your habits—many people overestimate how healthy they truly are. Freshly squeezed fruit juice might seem nutritious, but it's loaded with sugar. Stick to the Wheel of Five guidelines and minimize packaged foods. Studies show processed foods significantly impact weight because they're less filling. Exercise matters too, but most Dutch adults don't get enough: you can't offset hours of sitting with just one weekly workout. Incorporate short walks throughout your day."
Read also: 'A flat stomach when you're 30, 40, 50'
Weight loss resistance often stems from hidden factors. Genetics account for about 60% of your weight, influencing satiety signals and energy extraction from food. Hormonal issues, like an underactive thyroid or menopause, can slow progress. Poor sleep disrupts hunger hormones—increasing ghrelin (hunger) while lowering leptin (fullness)—driving cravings for unhealthy foods.
Certain drugs promote weight gain, used by half of overweight individuals: prednisone, antidepressants, blood pressure medications, or insulin. Insulin, in particular, encourages fat storage, making weight loss challenging even with effort. Consult your doctor about tapering options if needed.
In summary, medical factors and genetics play key roles, but smart strategies help. Struggle with fullness? Try a glass of cold water before meals or chew slowly—satiety signals take about 20 minutes to kick in.
Dr. Mariëtte Boon (30) is an internist in training at Leiden University Medical Center. She earned her PhD cum laude in 2014 for research on brown fat. Co-authoring Fat Important (€20.99, Ambo|Anthos) with Prof. Liesbeth van Rossum, the book debunks myths about body fat with science-backed insights.
