Weight Loss Resistance
What is the underlying reason behind your resistance to losing weight? Do you often feel like you're constantly struggling on your weight loss journey? Well, don't worry, as we're here to enlighten you about some of the numerous factors that might be causing this issue.
One commonly misunderstood concept that irks me is the oversimplified notion of "calories in versus calories out." This idea has perpetuated a great deal of harm in the minds of women over the years. Many women hold the belief that if they simply eat less and exercise more, they will effortlessly achieve their ideal weight. However, the truth is far more complex and individualized. There are countless other elements that must be taken into consideration. Relying solely on this simplistic equation can actually have long-term detrimental effects.
Chronically restricting your caloric intake and obsessively exercising can lead to various changes in your metabolic rate, among other consequences. Instead, it is advisable to focus on consuming a diverse range of colorful vegetables and prioritizing protein in your diet. These practices provide an excellent starting point for your weight loss journey.
Another reason for experiencing difficulty in losing weight is closely linked to inadequate food consumption. Consistently eating less than required can result in various health issues such as thyroid dysfunction, problems with regulating blood sugar levels, fatigue, hormonal imbalances, and mineral deficiencies. Consequently, your body enters a mode of storing all the energy it receives, rather than utilizing it. If you're uncertain about where to begin, feel free to schedule a complimentary discovery call where we can discuss your goals.
Is your body sufficiently comfortable to release excess weight? Do you constantly follow new and trendy diets? Have you tried them all? Well, this could potentially impact your metabolic rate. Your body needs to feel secure enough to let go of its fat reserves. I often encounter women who have experimented with various diets and can't understand why they initially achieve significant success, only to regain the lost weight. Most weight loss diets put your body in a calorie deficit, which can be beneficial at times. However, in order for your body to trust that you won't abandon it, you must educate it accordingly. So, how can we accomplish this? The answer lies in making sustainable changes to our diet. We shouldn't completely eliminate carbohydrates or specific food groups, unless it's necessary due to an intolerance. Why? Because such drastic measures are not sustainable in the long run. If you feel like you could benefit from some guidance, sign up today for the FREE health habits challenge. This program is available 24/7, allowing you to make the necessary lifestyle changes at a time that suits you.
Weight loss resistance can feel incredibly frustrating when you're putting in maximum effort but seeing no results. Engaging in resistance training, specifically strength training, can work wonders. Now, when we talk about strength training, we're not suggesting that you lift excessively heavy weights six days a week (unless that's your preference). Rather, we're referring to the process of building lean muscle mass, which offers numerous benefits beyond just physical strength, including increased energy levels, improved body composition, boosted confidence, and even better control over blood sugar levels.
The natural rhythm that regulates your bodily functions, known as the circadian rhythm, significantly affects your body composition. Hormones like melatonin, cortisol, and leptin play a crucial role in influencing other downstream hormones, as well as your appetite and energy levels. Particularly, leptin has a profound impact on various aspects of your health, including menstrual health, thyroid function, and adrenal health. It also aids in determining how effectively your body responds to food. However, when there is a resistance to leptin, it can disrupt weight loss efforts and increase the risk of obesity. This resistance mechanism causes you to experience hunger even when your body already has enough stored energy.
Are you feeling exhausted? Insufficient levels of melatonin have been linked to increased body weight. Enhancing melatonin through supplements is not the solution, my dear companions. To address this issue, we must focus on improving our sleep quality, establishing a consistent sleep schedule, nurturing our digestive system (as melatonin is produced there), managing our stress levels (since cortisol inhibits melatonin production), and controlling our exposure to light. How can we do this? Begin by switching off electronic screens two hours prior to bedtime. I delve into this topic extensively in the healthy hormone challenge.
The topic rarely discussed or explored is the matter of portion sizes. This becomes particularly crucial when eating at restaurants. The portions served are often excessively large. Additionally, the quality of oils used in these dishes is usually inferior compared to the oils we use at home. Furthermore, an excessive amount of dressing is typically added. The list of concerns can go on endlessly. However, don't misunderstand me, as I genuinely enjoy dining out and indulging in high-quality meals. Fortunately, there are strategies to address these issues! Feel free to email me for my comprehensive guide on eating while on the move.
How can we effectively observe the intake of food, determine its nutritional value, assess our dietary requirements, and manage portion sizes? I have several applications that I frequently suggest for beginners. My suggestions include My Fitness Pal, Fitbit, and Cronometer. While some of these applications are available for free, others require a fee. However, once you become accustomed to them, you may no longer need the assistance of a tracker.