Weight Loss Jabs, Calorie Counting & Mental Health: Are We Missing the Point?

Why quick fixes don’t lead to sustainable weight loss – and how to support your metabolism and mood instead.

I’ve noticed something over the past few weeks.

The posts I’ve shared on calorie counting and plate sizes have sparked a lot of engagement, not just likes or shares, but real conversations. You’re telling me you're tired of rigid rules, tired of always feeling like you're either “on it” or off the wagon, and yet… still searching for something that works.

It’s understandable. We all want to feel better in our bodies. We want more energy, fewer cravings, and the confidence to show up fully in our lives. But somewhere along the way, the pursuit of health has become tangled up in guilt, numbers, and now, needles.

This week, as Mental Health Awareness Week encourages us to look a little deeper, I want to gently ask: Are we focusing on the wrong things when it comes to our health and weight?

The Weight Loss Tools We Reach For

It’s not hard to see why calorie counting or slimming injections appeal. They promise control in a world that often feels chaotic. They offer hope when nothing else seems to work.

Calorie counting, when done carefully, can bring awareness to food choices. Some people find it helpful for short periods, especially when trying to rebalance macronutrients. But for many, it becomes obsessive. We start to see food as numbers, not nourishment.

Plate size awareness, on the other hand, is about subtle shifts, like how we visually perceive portions. Research from Cornell University’s Food and Brand Lab shows that smaller plates can reduce calorie intake by up to 30%, largely because our brains associate a full plate with satisfaction, regardless of actual quantity.

Then there are weight loss jabs, medications like semaglutide (Ozempic, Wegovy) that have dominated headlines. These drugs mimic GLP-1, a hormone that helps regulate appetite and blood sugar. They were originally developed for type 2 diabetes but are now being prescribed more widely for weight management.

And they do work — to a degree.

Studies show that semaglutide can lead to a 10–15% reduction in body weight over time (Wilding et al., 2021, NEJM).
It may also improve insulin sensitivity, reduce cravings, and support metabolic health in those who are significantly overweight.

But here’s the catch.

The Mental Cost of Quick Fixes

Weight loss jabs don’t teach you how to eat well.
They suppress appetite, which often means people eat far less, but not necessarily better. I’ve spoken to clients who stop eating entire food groups, skip meals, and lose weight… but they also lose energy, sleep quality, mood stability, and enjoyment of food.

And when they stop the injections? The weight tends to return, often quickly. In fact, one study published in Diabetes, Obesity and Metabolism (2022) found that participants regained two-thirds of their lost weight within a year of stopping treatment.

That weight regain isn't just physical, it's psychological. It reinforces the belief that your body is broken, that you’ve failed again, that you need to try harder next time. And so the cycle of guilt, control, and defeat continues.

What often gets overlooked is how much our mental health shapes our eating patterns, and vice versa.

Food, Mood & the Nervous System

When I work with clients who are exhausted, stressed, and struggling with food cravings or weight, we rarely start with calorie targets. We start with stabilising blood sugar, because when your blood sugar is all over the place, so is your mood.

Low blood sugar triggers the release of cortisol, your stress hormone, which increases cravings and irritability. It also impairs sleep and weakens resilience.

We look at nutrient deficiencies, too, things like:

Magnesium, which supports nervous system regulation and sleep
B vitamins, especially B12 and B6, essential for energy and neurotransmitter production
Omega-3 fats, which have been shown in studies to reduce symptoms of depression and anxiety (Grosso et al., 2014)

We also explore the emotional connection to food and how restriction, shame, and body dissatisfaction can drive disordered eating or long-term burnout.

So, What’s the Alternative?

There’s a big difference between weight loss and health gain.

Real wellness isn’t about chasing a number. It’s about energy, clarity, digestion, hormones, and sleep. It’s about feeling like you again. And while medication can have a place, especially for those with clinical obesity or diabetes, it’s not a substitute for food literacy, nervous system support, and self-trust.

A better question than “How can I lose weight?” might be:
“What does my body need to feel safe, nourished, and energised?”

That’s the kind of reset that actually lasts. And it doesn’t come from eating less, it comes from eating better, living slower, and thinking more kindly about your body.

Final Thoughts: You Deserve More Than Quick Fixes

If you’ve tried calorie counting, slimming clubs, weight loss apps, or even jabs, I get it. You’re not lazy. You’re not weak. You’re human, and you’ve been given limited tools.

But I want to offer you something better: a more compassionate, evidence-based approach that supports your whole self, physically, mentally, and emotionally.

Because you are not a before-and-after photo. You are a person, deserving of nourishment, rest, and joy.

Ready to reset?

If this resonates with you, I’d love to invite you to explore the Wellbeing Kickstart or join my 30-Day Energy Reset, practical, personalised support to help you feel more like yourself again.

Because real health starts with understanding, not restriction.

About Claire
Claire Thomas is a Nutritional Therapist, NLP Practitioner, and Phlebotomist with a background in Children’s Nursing. She specialises in supporting ambitious women who feel exhausted, burnt out, or stuck in survival mode. Through personalised nutrition, mindset coaching, and functional testing, Claire helps her clients increase their energy levels, find clarity, and feel like themselves again. Based in Tiverton, Devon, she works both in-person and online through her clinic, Nourish to Soar.

References:

Wilding JPH et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine.
Rubino DM et al. (2022). Weight regain after withdrawal of semaglutide. Diabetes, Obesity and Metabolism.
Grosso G et al. (2014). Omega-3 fatty acids and depression: a meta-analysis. PLoS ONE.
Wansink B & van Ittersum K. (2013). Plate size and portion perception. Journal of Experimental Psychology: Applied.

Categories: : eating well, energy