Hi everyone,
I’m struggling with weight loss despite being very consistent with my calories and was hoping for some insight or personal experiences.
I track my food carefully and usually eat around 1,000–1,400 kcal per day, prioritizing protein and keeping carbs moderate. Despite this, my weight often stalls or fluctuates a lot, mostly due to water retention, even when I stay consistent for weeks.
Some lab values stood out and made me wonder if stress and hormones are playing a bigger role than calories alone. My morning cortisol was 23.5 µg/dL, which is above the reference range. My HOMA index was 2.9, suggesting mild insulin resistance, and my IGF-1 was 108 ng/mL, slightly below the normal range. From what I understand, high cortisol and low IGF-1 can both make fat loss harder, especially after long periods of dieting and stress.
I’m wondering if anyone here has experienced something similar and what actually helped. Did focusing on stress reduction, sleep, or eating a bit more for a while make a difference? Has anyone successfully improved these kinds of values through lifestyle changes or supplements, and did that eventually help with fat loss?
I’m not looking for extreme solutions, just trying to understand how to get my body out of constant stress mode so weight loss becomes possible again.
Thanks so much for any advice or shared experiences.
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