Have you ever felt like you eat all the right things and avoid unhealthy food but still have a hard time losing weight? Even after following a proper and balanced diet plan, the scale still won't say to shift down.

If you can relate to these phrases, you probably feel disappointed and annoyed—and you are right. It can be really overwhelming not to have the results you have worked so carefully for.

However, even though you are doing all the right things and following a perfectly balanced diet, you need to keep in mind that your body is a complex and sophisticated machine that needs energy to perform all its functions.

This process is called metabolism and plays an extremely important role in maintaining a healthy weight and overall health.

What is metabolism?

First, let’s try to give a clear definition of metabolism: the biochemical reactions that occur inside our cells to convert the energy we get from food into usable 'fuel' for our body.

This fuel keeps our body functioning, from powering our organs to maintaining our body temperature. A healthy metabolism ensures that our body uses the energy it receives from food efficiently, helping us to manage weight and stay energized throughout the day.

However, sometimes, even when we follow a balanced diet and exercise regularly, our metabolism may not seem to "cooperate."

And why is that? According to expert nutritionists, there are four reasons why this might be the case.

1. Crash diets and low-calorie intake

Our body is incredibly adaptable. This, in effect, means that when we drastically restrict calories, our metabolism slows down in an attempt to conserve energy. This "starvation mode" that we subject our body to makes it harder to lose weight and can even lead to muscle loss, which further reduces the ability to burn calories adequately.

How to manage it: Focus on sustainable diet plans that include foods that provide your body with all the nutrients it needs to function properly and efficiently. Avoid going without food for more than 3-4 hours, aim for a moderate calorie deficit, consult a registered dietician for personalized guidance on your diet, and get the proper training on how to combine your food to gain all the nutrients you need.

2. Hormonal imbalances

Hormones play an important role in regulating our metabolism. For this reason, conditions such as hypothyroidism, where the thyroid gland does not produce enough hormones, can lead to weight gain and fatigue. Polycystic ovary syndrome (PCOS) can also disrupt metabolism and make weight management difficult.

How to manage it: If you suspect a hormonal imbalance, consult your physician. Early diagnosis and treatment of hormonal imbalances can make a big difference to your weight management and health.

3. Inconsistent sleep

When we don't get enough sleep, our body produces more ghrelin, the hunger hormone, and less leptin, the satiety hormone. As a result, this hormonal imbalance can lead to increased appetite and cravings, making it difficult to maintain a healthy weight.

How to manage it: Make it a priority to get 7-9 hours of quality sleep every night. Develop a relaxing bedtime routine and create a sleep-friendly environment in your bedroom.

4. Lack of muscle mass

Muscle tissue burns more calories at rest than fat tissue. This means that having a higher percentage of muscle mass can boost our metabolism. However, as we age, we naturally lose muscle mass, which can contribute to a slower metabolism.

How to manage it: Engage in regular strengthening exercises to build and maintain muscle mass. Aim for at least two to three strength workouts a week, targeting all major muscle groups.

What you should always remember is that a healthy metabolism may be affected by a combination of factors. Therefore, by adopting a healthy diet, regular exercise, quality sleep and stress management, we can create an environment that supports a healthy metabolism and promotes our overall health and well-being.

If you are concerned about your metabolism or have questions about weight management, consult a professional dietician for personalized advice