You’ve tried cutting back on food. You’ve done low carb, calorie counting, intermittent fasting. You lose a little, then hit a wall, then somehow end up back where you started — or heavier. You feel like your body is working against you.
It is — but not because of anything you’re doing wrong.
As a CNM Qualified Naturopathic Health Coach in Dubai, KHDA approved and trained at the College of Naturopathic Medicine, I work with women who are exhausted from years of dieting. Research in this area is very clear — and it tells a very different story to the “eat less, move more” advice most women have been given their whole lives.
What Research Says Happens When You Eat Less for a Long Time
Studies on long-term calorie restriction consistently show the same thing: the body adapts. Research shows it slows down to match the reduced food coming in.
A well-known study published in the journal Obesity followed contestants from a weight-loss television programme for six years after the show ended. Despite regaining weight, their metabolisms had permanently slowed — research found their bodies were burning significantly fewer calories per day than would be expected for their size. This wasn’t temporary. Studies showed it lasted years.
What this means in simple terms: research suggests that when you eat significantly less for an extended period, your body becomes more efficient at running on less. So when you eventually eat normally again, your body stores more than it would have before the dieting began.
Why Losing Muscle Makes This Worse
Research consistently shows that restrictive dieting — particularly very low calorie plans or plans very low in protein — causes the body to lose both fat and muscle at the same time.
Studies show that muscle tissue burns calories even while you’re resting. The more muscle you carry, the more energy your body uses throughout the day — not just during exercise. Research shows that when muscle is lost through dieting, that daily calorie burn drops. And when weight is regained, studies suggest it tends to come back as fat rather than muscle — leaving women in a harder metabolic position than when they started.
A review published in the American Journal of Clinical Nutrition found that repeated cycles of dieting and regaining weight — sometimes called yo-yo dieting — are associated with increasing difficulty losing weight over time, and with changes in body composition that become harder to reverse with each cycle.
What Women Living Full Lives in the UAE Are Worth Knowing
Two things that research clearly links to metabolism are worth knowing for women living full and ambitious lives in the UAE.
Research shows that ongoing stress affects the hormones that govern hunger and fat storage. Women building careers, raising families, and creating wonderful lives in a city like Dubai carry real energy and drive — and studies link sustained pressure directly to weight changes, particularly around the middle. It’s not a willpower issue. Understanding this means you can address the root, not just the symptom.
Studies also show that poor sleep disrupts the hormones that control appetite — specifically increasing hunger signals and decreasing the signal that tells you when you’re full. Research shows this alone can significantly interfere with weight management, which is why sleep is always one of the first things I look at when working with women on weight.
What Research Suggests Instead
Rather than cutting more, studies point to a different approach for sustainable weight management:
Eating enough protein. Research consistently shows that higher protein intake protects muscle during weight loss, improves feelings of fullness, and supports a healthier body composition. Studies suggest most women eat far less protein than research recommends for weight management.
Strength training alongside diet changes. Studies show that resistance exercise — squats, lunges, weights — protects muscle during weight loss in a way that cardio alone does not. Research suggests two to three sessions per week makes a meaningful difference.
A modest, sustainable reduction rather than severe restriction. Research on long-term weight maintenance consistently shows that small, consistent changes maintained over time produce better outcomes than aggressive dieting followed by rebound.
For more on how I support women with weight and metabolism, visit the Weight & Metabolism page.
One thing you can do today:
Think about what you ate yesterday. Did each meal have a clear protein source — eggs, chicken, fish, lentils, yoghurt? If not, try adding one today. Research shows this single change, done consistently, supports both appetite and body composition better than cutting calories alone.
If you’d like support with this:
I work with women across Dubai and the GCC as a CNM Qualified Naturopathic Health Coach. If years of dieting have left you frustrated and stuck, I’d love to help you find an approach that actually works with your body. Learn more about working with me →
This article is for educational purposes only and does not constitute medical advice. If you have concerns about your health, please speak with your GP or a qualified medical professional.
