Why You're Not Losing Weight: 11 Hidden Reasons
How Primal Bod By Candi Frazier Helped Me Break Through My Weight Loss Plateau
Struggling to lose weight despite your best efforts? You're not alone. According to a 2023 study in the International Journal of Obesity, only 20% of people maintain significant weight loss for more than one year.
While diet and exercise are fundamental to weight loss, several lesser-known factors might be sabotaging your progress. In this guide, we'll explore the surprising reasons why the scale won't budge and what you can do about it.
I was struggling for years until I found the Primal Bod program and I have been at my dream weight for over a year now and I know I will keep it because I have learned what my body needs to stay toned and healthy.
Metabolic health causes healthy weight.
Once you know why you are hitting a plateau, you can take appropriate action and break through it. Let’s check out some of the most common reasons you may struggle to lose weight.
My Primal Bod Weight Loss
1. You're Focusing on Exercise Over Diet
Have we not all heard it? “In order to lose weight, just eat less and move more…” Yeah, that didn’t work, did it? Been there, done that.
And this was never healthy advice to begin with!
"You can't outrun a bad diet," emphasizes Dr. Tim Noakes, Professor of Exercise and Sports Science at the University of Cape Town. "Weight loss is about 80% diet and 20% exercise."
Research in the International Journal of Epidemiology shows that exercise alone, without dietary changes, results in minimal weight loss—typically less than 2% of body weight over 6-12 months.
Primal Bod Solution For Best Exercise To Lose Fat
Candi even goes as far as saying that 90% of weight loss comes from diet and 10% from exercise. I actually think this is great news as it saves you a lot of time.
Focus at least 80% of your effort on food quality and eating times, and no more than 20% on exercise for optimal results. This is exactly what I’ve learned through personal experience and in the Primal Bod program. The more I exercised, the more I gained, my thighs were getting bigger, and I didn’t like it.
It’s all about smart exercise, it’s the quality not the quantity that will give you the results. In Primal Bod, I learned the most effective way to exercise that gave me maximal results in minimal time.
Think walking (with a weighted vest), squatting, sprinting and some weights at the right time in the right dose and you’ll be toned in no time.
Going for a short walk or doing squats after meals will help you make you more insulin sensitive and help manage your blood sugar levels. This is key to losing body fat.
2. You're Not Eating Enough Protein
"Protein is the single most important nutrient for weight loss," states Dr. Donald Layman, Professor Emeritus of Nutrition at the University of Illinois. "It reduces hunger, preserves muscle mass, and increases metabolic rate."
Research in the American Journal of Clinical Nutrition demonstrates that increasing protein intake to 25-30% of total calories can reduce appetite by up to 60% and boost metabolism by 80-100 calories per day.
When I started to consciously integrate protein into my diet, I started with food sources like greek yoghurt or peanut butter. This did not do me well and it definitely didn’t help my body to build muscle and repair tissue, or help me lose weight.
The best source of protein is animal protein like beef, bison, venison, elk, lamb etc. Your body will get all the building blocks it needs from this kind of protein.
I went from basically eating a vegan diet with close to zero protein to eating an animal based diet. The effects were immediate: energy through the roof, rapid weight loss, joint pain gone, vision restored, only to name a few benefits.
Primal Bod Solution For Eating Adequate Protein
In Primal Bod, you don’t have to count calories, but most importantly protein.
I learned exactly how much protein my body needs at different times during my cycle. Some people say that there is a formula for adequate protein for body weight/height but it’s highly personal, also depending on your amount of movement throughout the day.
I figured out how much protein I need by measuring my ketones. It’s super easy and you really get to know your body and what it needs to stay fueled while still losing weight.
By way of adjusting your protein intake, you will be able to flex your metabolism for optimal results.
Protein acts like a metabolism and will help you lose weight. I learned all of that in Primal Bod. It’s fascinating. It’s all about feasting and fasting to keep your metabolism on fire and to keep your thyroid in check. Under eating protein is one reason women slow down their thyroid and with that their metabolism gets sluggish.
The Primal Bod program is designed to turn you from a sugar burner to a fat burner by showing you how to ignite your metabolism.
3. You're Chronically Stressed
"Chronic stress creates a perfect storm for weight gain by elevating cortisol levels, which increases appetite and promotes fat storage, particularly around the midsection," says Dr. Pamela Peeke, Assistant Professor of Medicine at the University of Maryland.
A 2022 study in Cell Metabolism revealed that chronic stress can increase caloric intake by up to 40% and specifically triggers cravings for high-sugar foods.
Primal Bod Solution to Lower Cortisol
In Primal Bod, I learned that cortisol messes up all of my sex hormones and that it triggers insulin release which will result in fat storage. I knew how important it was for me to get my cortisol in check because I didn’t want to tank my hormones.
There is physical stress from a busy life with long to-do lists and there is mental and emotional stress. All will be in the way of losing weight.
When you are facing a weight loss plateau, it is often caused by the wrong type and too much exercise. While only you can manage your private stress levels, Primal Bod will show you the perfect exercise routine to not add extra stress to your body through excessive exercise. Long-endurance exercise will push your body to produce cortisol and with that insulin which then will signal your body to store fat.
4. Your Gut Microbiome Is Imbalanced
Dr. Rob Knight, Director of the Center for Microbiome Innovation at UC San Diego, states: "The bacteria in your gut influence everything from how many calories you extract from food to which nutrients you absorb and even your food cravings."
Research in Nature shows that obese individuals have less diverse gut bacteria than their lean counterparts, with up to 40% fewer species present.
Primal Bod Solution for a Better Microbiome
I learned a lot about the microbiome in Primal Bod. It’s a big focus besides mastering insulin.
Along with some lifestyle changes, like learning about circadian rhythm, you include fermented foods like kefir, blue/aged cheeses, kimchi and sauerkraut into your diet. You eat ferments with every meal. It’s all about healing your gut. A healthy gut is the foundation for losing weight and staying healthy.
5. Your Sleep Schedule Is Irregular
Dr. Matthew Walker, Professor of Neuroscience at UC Berkeley and author of "Why We Sleep," explains: "Just one night of poor sleep can increase your hunger hormones by up to 25%, leading to an additional intake of 300-400 calories the next day."
Research published in the Journal of Clinical Sleep Medicine found that people who sleep less than 7 hours per night are 55% more likely to become obese. Sleep deprivation disrupts hunger hormones, specifically increasing ghrelin (the "hunger hormone") and decreasing leptin (the "fullness hormone").
Primal Bod Solution for Better Sleep
Prioritize 7-9 hours of quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine. A big part of this is not exposing yourself to blue light after sunset. Keep artificial light to a minimum. There are also special bulbs you can buy, or light candles once it’s dark and wear blue light blocking glasses.
I learned that the light we consume is just as important as the food we eat. Our light environment dictates which hormones are released. I have also learned that exposure to blue light will raise your blood sugar levels unnecessarily. This light hygiene will greatly benefit your weight loss as well as balancing your hormones. Once we are in tune with our innate circadian rhythm, our body will relax and return to its natural state of health.
6. Your Medications Are Working Against You
Dr. Louis Aronne, Director of the Comprehensive Weight Control Center at Weill Cornell Medicine, notes: "Up to 15% of persistent weight issues can be attributed to medication side effects, yet many patients aren't aware of this connection."
A comprehensive review in Obesity Reviews found that certain antidepressants can cause weight gain in up to 25% of patients, while beta-blockers may slow metabolism by up to 10%.
Primal Bod Solution for health
While Primal Bod will not give you advice on medication, the program will teach you what you need to do in order to balance your body so you may be able to get off certain medication working together with your doctor.
In the Primal Bod program, you will learn what you need to do to have a healthy thyroid and balance your hormones, all through lifestyle and diet. I have personally seen women get off various medications. While I cannot promise that you will get off your medication, chances are high that the reason for you taking certain medication has been a nutrient deficient diet and a lifestyle that disrupts your body’s hormones. The Primal Bod program will fix all of this.
7. Your Weekend Habits Undo Your Progress
Dr. Brian Wansink, former Director of the Cornell Food and Brand Lab, explains: "Our research shows that people consume an average of 400-600 extra calories per day on weekends, potentially negating an entire week's worth of careful eating."
A study in Obesity Research found that weekend overeating can slow weight loss progress by up to 36%.
Primal Bod Solution for a new lifestyle
Primal Bod is not a diet you follow until you reach your weight loss goals. The program is a lifestyle. You follow a certain process which will then become your new way of life.
You learn how to live so your body can stay lean and healthy. You will not want to go back to your old ways of eating. Your entire body will quickly adapt and crave to stay on the Primal Bod diet.
Trust me, you will not want to eat carbs because you will have your gut healed and with that, you won’t crave unhealthy foods as your microbiome will have adapted. Carbs will also make your body retain water. Just by cutting carbs out of your diet, your body will lose water weight. You will learn surprising reasons for why you crave carbs and how to make those craving go away.
8. You Have an Undiagnosed Medical Condition
"About 30% of patients struggling with weight loss have an underlying medical condition contributing to their challenge," says Dr. Caroline Apovian, Director of the Nutrition and Weight Management Center at Boston Medical Center.
Research in the Journal of Clinical Endocrinology & Metabolism indicates that undiagnosed thyroid disorders affect up to 10% of the population, while PCOS affects up to 10% of women of reproductive age.
Primal Bod Solution
A lot of medical conditions are caused by poor diet, high stress and wrong light exposure. In Primal Bod, you learn to eat food that is appropriate for your body and you’ll learn to live in tune with your circadian rhythm.
You’ll also learn the best kind of exercise in order to minimize cortisol production. Cortisol robs you of important sex hormones which are important for your wellbeing.
Many conditions are caused by a diet high in carbohydrates and with that a surplus of insulin in the body, which is characteristic for PCOS, for example.
9. Your Body Has Adapted to Your Diet
Dr. Kevin Hall, Senior Investigator at the National Institute of Health, explains: "After significant weight loss, metabolism can slow by up to 400 calories per day as a survival mechanism. This metabolic adaptation can persist for years."
A landmark study in Obesity found that contestants from "The Biggest Loser" experienced a 23% drop in metabolic rate, which persisted even six years after the show.
Primal Bod Solution for a well-functioning Metabolism
A core foundation of Primal Bod is that you’ll learn how to ignite and then flex your metabolism so it doesn’t tank and get sluggish. Your metabolism will be on fire and the fat will melt consistently.
You will know how to push your body into fat-burning through the mechanism of feasting and fasting. Candi says that “nature favors variety”, so throughout the week, you’ll not eat the exact same amounts every day but challenge your body to be switched on and not get sluggish.
There are a lot of women in the program who ate a carnivore diet before joining and they often face a weight loss plateau. This is because their fat to protein ratio is too high, meaning they eat too much fat. In Primal Bod, we don’t eat extra butter and focus on leaner cuts of meat. When you eat protein with a lot of fat (or carbs with fat), your body will over-produce insulin. And insulin is the fat-storing hormone.
Another major learning in Primal Bod is about glycogen stores. This is the excess glucose from our food intake that we store in our body. Once you understand the mechanism of draining your glycogen stores, you’ll break through any weight loss plateau.
10. You're Not Moving Throughout the Day
"Sitting is the new smoking," warns Dr. James Levine, Professor of Medicine at Mayo Clinic. "A sedentary lifestyle can reduce your metabolism by up to 90 calories per hour during periods of sitting."
Research in the Annals of Internal Medicine shows that sitting for more than 8 hours a day increases the risk of weight gain by 62%, even in people who exercise regularly.
Primal Bod Solution for optimal movement
Incorporate more movement throughout your day: take walking meetings, use a standing desk, take the stairs, or do quick movement breaks.
In Primal Bod you learn that movement after eating is crucial. This can be squats or a quick walk, with or without a weighted vest. Movement throughout the day will help you become more sensitive to insulin, meaning that the cells of your body will be more receptive to insulin and your body will produce less of it.
11. You Are Eating At The Wrong Time Of The Day
A human study published in The American Journal of Clinical Nutrition (2013) found that people who ate later in the day had reduced fat oxidation (fat burning) compared to those who ate earlier, meaning their bodies stored more fat instead of using it for energy.
A 2022 study from Cell Metabolism showed that late eating leads to increased levels of ghrelin (the hunger hormone), lower levels of leptin (the satiety hormone), and decreased energy expenditure. This means people who eat later feel hungrier, burn fewer calories, and store more fat.
It is not only important WHAT you eat but also WHEN you eat. Intermittent fasting has risen in popularity and I had started doing it as well before joining Primal Bod. It did make me feel good at first but then I had a feeling that I wasn’t doing it right because I didn’t see the results I was promised from all the different health influencers.
There is a way to eat for optimal hormonal balance. This is not honoured by the popular advice to push your first meal out until noon or early afternoon.
Primal Bod Solution for best eating times
In Primal Bod you learn to eat in harmony with your circadian rhythm and in accordance with your hormone production. This was crucial for my wellbeing. We all function on the same inner clock and it is important to eat in a way that supports our human DNA.
You will always make breakfast your main meal as you are most insulin sensitive in the morning. In the evening, you give your body rest so it is not busy with digesting food but can repair and rejuvenate your body. When we eat, our body produces insulin, and this makes it harder for melatonin, the sleep hormone, to come out. If you want to improve your sleep, stop eating earlier in the day. It works so well. There will be a step-by-step instruction on how to make this shift in Primal Bod.
Taking Action: Your Next Steps
If you are hitting a weight loss plateau, it is time to switch from a sugar burner to a fat burner. That is the Primal Bod process. In 6 weeks, you ignite your metabolism, burn the fat on your body and incinerate your metabolism.
This means that instead of using only the food you eat for energy, you will learn how to use the fat on your body for energy. Right now, you probably have glycogen stored in your body from an overconsumption of carbohydrates.
If you’ve been on a carnivore and keto diet and hitting a plateau, learning about the fat to protein ratio as well as eating in harmony with your circadian rhythm will help you break through the stagnation and help your body burn fat.
When we don’t use all the energy from the food we eat, our body will store it for times when we don’t have food available. Since this is not the case anymore in today’s world, we never give our bodies a break and have unlearned what a healthy, appropriate way of eating is.
Learning how your body works and what it truly needs to thrive is the best thing you can do and you cannot unlearn it. Once you know, there is no turning back.
Here are some first steps to take:
Start eating more animal protein
Cut out carbs as much as possible
Start eating fermented foods with every meal
Check your exposure to artificial light and get more sunlight in, especially at sunrise
Make it a habit to move after eating
Stop eating a late dinner
Remember, successful weight loss isn't just about eating less and moving more. By addressing these hidden factors, you can break through plateaus and achieve your weight loss goals.
If you don’t want to keep going through trial and error and guessing your way to your dream weight, then consider checking out the Primal Bod Weight Loss Program.
You’ll get $100 off with the code NINAPRIMALBOD
You can watch the FREE masterclass here!
There is a 7-day money back guarantee, so you can try the program risk-free.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult with healthcare providers.