If you are eating less and not losing weight, it can feel confusing and frustrating.
You may be tracking your food, cutting portions, skipping snacks, training harder, and still not seeing the result you expected. The usual answer is often: “You must not be in a calorie deficit.”
Sometimes that is true. But in her episode of The Weigh In by Journable, nutritionist Rebecca Labaki explains why the situation can be more nuanced, especially for people who are already undereating, sleeping poorly, overtraining, dealing with cravings, or seeing symptoms related to blood sugar, gut health, stress, or hormones.
Calories matter. Rebecca says energy in and energy out is still the basis of nutrition. But calories are not the only thing worth looking at.
This article is for educational purposes only and is not medical advice. Speak with a qualified healthcare professional before making changes related to medical conditions, medication, or treatment.
Rebecca Labaki is the nutritionist behind Re.Nutrify. Her background includes clinical nutrition, public health, and diabetes specialization.
In the episode, Rebecca explains that many clients come to her for weight loss, but the conversation often becomes broader. Once she assesses the person’s habits and health history, she may also look at sleep, stress, digestion, bowel movements, blood sugar, caffeine intake, food quality, hormonal symptoms, and training.
That broader view is the foundation of this article.
One of Rebecca’s strongest points is that many people assume eating less will always lead to better weight loss.
But she says some clients already come in with very low calorie intake. In those cases, pushing calories lower may not improve the situation. It may make the person more tired, more stressed, more hungry, and less consistent.
Rebecca’s argument is not that calorie deficits do not matter. Her point is that a weight loss plan needs enough context.
A useful plan should consider:
Eating less can help when intake is too high. But if someone is already under-fueled, stressed, and stuck, the next step may be to improve the structure of their nutrition rather than keep cutting.
Rebecca is clear that energy balance matters. If someone wants to lose weight, calorie intake is still part of the equation.
But she also explains that calories should be considered alongside macros and food quality.
For example, two meals can have the same calories but affect the body differently. Rebecca uses the comparison of 200 calories of chips and 200 calories of avocado. The calorie number is the same, but the effect on hunger, blood sugar, fullness, energy, and nourishment can be different.
That is the key distinction.
Calories tell you how much energy is in the food. They do not tell you the full story of how filling the food is, how nutrient-dense it is, how it affects cravings, or how easy it is to overeat.
When people say they are eating less and not losing weight, the focus is usually on total calories.
Rebecca looks at macros too.
Macros are protein, carbohydrates, and fats. They matter because they influence satiety, muscle recovery, training performance, energy, and body recomposition.
Someone may be eating fewer calories but still not building meals that support their body. For example:
This is one reason food logging can be useful. Not as a punishment tool, but as a feedback tool.
When you can see the calories and macros in your meals, you can identify patterns. You may realize you are eating less than you thought, more than you thought, or simply not getting the macro balance you need.
Rebecca also discusses insulin and blood sugar management.
Insulin is not bad. It is necessary. When you eat carbohydrates, insulin helps move sugar from the blood into the cells.
The issue Rebecca highlights is repeated sharp spikes and crashes. If someone starts the day with sugar, snacks randomly throughout the day, or eats in a way that constantly triggers blood sugar swings, they may experience stronger cravings, lower energy, and more difficulty controlling food choices.
This is where the phrase “eating less and still gaining weight” can become more complicated.
The issue may not only be willpower. Rebecca’s message is that biology plays a role. If cravings are high, sleep is poor, stress is elevated, and blood sugar feels unstable, the person may keep getting pulled back into patterns that make consistency harder.
Another common pattern Rebecca sees is the person who is doing everything harder:
Rebecca says this combination can put the body into a chronic stress state.
Cortisol is not bad by itself. It is useful in short bursts. But when stress stays high, Rebecca explains that the body may shift into a protective mode. People may see plateaus, stronger sugar cravings, late-night eating, and worse food choices.
This is why “more effort” is not always the answer.
If your plan is built on under-fueling, overtraining, overcaffeinating, and undersleeping, it may become harder to execute over time.
Rebecca also looks at gut health, especially the balance of bacteria in the colon.
In simple terms, she explains that nourishing foods can support a healthier gut environment, while a diet heavily based on ultra-processed foods may contribute to imbalance.
She connects gut health to digestion, energy, skin, brain health, sleep, blood sugar, and weight management.
That does not mean gut health is a magic weight loss switch. It means that if someone is eating less but still feeling bloated, tired, inflamed, constipated, or generally off, the quality of the diet may deserve attention.
Rebecca mentions several signs that may suggest the issue is not only calories:
These signs do not diagnose anything. But they may be a reason to work with a qualified professional and investigate what is happening rather than blaming yourself or cutting harder.
If you are eating less and not losing weight, consider these steps before assuming the only answer is a stricter diet:
One reason Rebecca uses Journable with clients is that it helps make nutrition visible.
Instead of guessing what is in a meal, users can log food by photo or text and see estimated calories and macros. That can help people learn what they are eating, understand protein and carb intake, and build more flexible meals around their goals.
The point is not to obsess over every number. The point is to create enough awareness to make better decisions consistently.
If you are eating less and not losing weight, the answer may not be to punish yourself with an even smaller diet.
Calories still matter, but Rebecca Labaki’s message is that they need context. Macros, blood sugar, gut health, sleep, stress, training, hormones, and food quality can all affect how sustainable your plan feels and how your body responds.
Start with awareness. Look at the full pattern. And if something feels off, investigate the biology instead of assuming it is just a lack of discipline.
To hear the full conversation, watch Rebecca Labaki on The Weigh In by Journable.
Watch the full episode here on YouTube | Spotify | Apple Podcasts.
You can also connect with Rebecca on Instagram at @re.nutrify
