Many people believe that eating healthy automatically leads to weight loss. Yet, it’s possible to eat healthily and still not lose weight. As an English-speaking dietitian in Barcelona, I’ll explain why this happens and what you can do about it.
Healthy but Calorie-Dense Foods
It seems logical to replace cookies or snacks with nuts, avocado, or dark chocolate. These are healthy choices — but often much higher in calories than you might think. As a result, your daily energy intake may still be too high, which can slow down weight loss.
Tip from your
dietitian in Barcelona:
Watch your portions of calorie-dense healthy foods. Small amounts, like a
handful of nuts, are enough to eat healthily without gaining weight.
Finding the Right Balance
Healthy eating is not just about food choices, but also about balance:
Calorierijke Calorie-dense healthy foods (nuts, avocado, oils) in small amounts
Caloriearme Low-calorie foods (vegetables, fruit, whole grains) in larger portions.
This way, your energy intake stays in line with your needs and supports weight loss.
Keep Challenging Yourself
When you exercise regularly, your body adapts over time. This means that during weight loss, progress can stagnate after a while.
Tip: Vary the intensity and type of exercise: strength training, interval training, or longer walks, to boost your calorie burn.
NEAT
NEAT (Non-Exercise Activity Thermogenesis) includes all movement outside of workouts, such as taking the stairs, walking, or doing household chores. Even small daily movements count toward your total energy expenditure.
Tip: Increase your daily NEAT: stand up more often, walk more, do small chores, take the stairs instead of the elevator, get off the metro one stop earlier and walk home, etc.
Stress and sleep
Chronic stress and lack of sleep can disrupt your hormones over time:
the hormone cortisol increases hunger and promotes fat storage
the hormone insulin influences how your body stores fat
Tip: Prioritize enough sleep and stress management to support both your health and weight loss.
Conclusion
Healthy eating is essential, but not always enough to lose weight. Pay attention to:
Balance in food choices and portion sizes
Uitdagende Regular and challenging physical activity
Daily NEAT
Stress and sleep
When these factors are in balance, you’ll support a healthy weight and feel more energetic.
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personalized nutrition advice?
As an English-speaking dietitian in Barcelona, I’ll help you step by step toward a
healthier lifestyle, with practical tips that truly work.