Weight loss can be a triggering subject to cover, and a complex practice for the body to endure. Weight loss isn’t always as simple as calories in vs calories out, there are so many other factors to consider. Just like with anything, the approach to weight loss or health goals must come from a place of love, respect and made consciously – not something we’re driven to out of hate, frustration, competition and fear.
I’ve always been reluctant to address weight loss, with my history of anorexia nervosa and bulimia I’m driven to empower others to cultivate deep self-love and gratitude for their body and to know that a healthy body comes in all shapes and sizes – and I truly stand by this, however I also understand that for some weight loss and body composition is desired and there shouldn’t be any shame or guilt around this. My approach to weight loss will always be holistic with evidence-based guidance taking a personalised approach that focuses on their relationship to their body and their food in the process.
Our bodies have this innate intelligence within, it wants to survive, it wants to be in a state of balance and health (homeostasis). The body can often resist weight loss purely from a survival mechanism; simply put, it doesn’t want you to starve. But add to this our hormones, stress levels, lifestyle and environmental influences; all of which can prevent weight loss efforts and body composition goals.
This blurb is only a short & sweet dip-dive into some of the most common factors that may inhibit weight loss efforts. It’s just the tip of an iceberg of research and information – and we’re not even delving into the bodyweight set point – but I teach you more on this in my Body Balance Program.
As always, I encourage you to work with a professional with any health goals to ensure you’re getting tailored treatments and protocols to support you with where you’re at.
Stress
Stress can inhibit weight loss, this is largely due to elevations our stress hormone cortisol. Cortisol disrupts our appetite and leads to increased weight that’s predominantly stored around the abdomen. When stressed we are in a state of sympathetic nervous system dominance, this is also known as our ‘fight or flight response’. When in this state blood sugar levels rise and fall that may trigger cravings for refined carbohydrates and sugars.
What can you do?
Focusing on stress reduction either through lifestyle practices like gentle exercise, meditation and mindfulness, Epsom salt baths and use of essential oils, as well as diet to include more healthy fats, quality proteins, and smart carbs. Not to mention specific nutrients like magnesium and B group vitamins, these are best sourced from a qualified practitioner for the appropriate script.
Over-Exercising and/or Under Eating
Another form of stress, particularly important for women to note. Too much exercise can place too much of a stress on the body and when combined with calorie restriction, which is another form of stress, this triggers a starvation response to the body, signalling to it that there aren’t enough resources and now is not the time to lose any more! Exercise also increases the elimination of oestrogen’s and simultaneously reduces the production of oestrogen – this may be of benefit with women with oestrogen levels that are too high, but a deficiency of oestrogen can also lead to weight gain – more on this to come!
What can you do?
Take a break, take a long walk and swap out your CrossFit or HIIT sessions to more outdoor walks with friends and family, Pilates or a Barre class to minimise that cortisol production but still, provide the many benefits of movement. Focus on nourishment at meal times, work with a practitioner to put together an appropriate meal plan for you that will give your body the nutrients it needs for pre and post exercise as well as the correct macronutrients needed to support healthy weight loss.
Sleep
Getting quality sleep and the right quantity of hours of sleep is crucial for healthy weight loss and body composition. Studies have found that those who slept between 3.5-5.5 hours a night consume nearly 385 more calories the next day compared to those who sleep between 7-10 hours. Lack of sleep also increases your risk of chronic disease, cancer, diabetes, anxiety, depression and many more.
What can you do?
Focus on sleep hygiene as well as including dietary and lifestyle practices that will promote restful, restorative sleep. This includes switching off from technology and devices 1-2 hours before bed, having a cool and dark room for sleep, avoiding caffeine and alcohol, getting good sunlight exposure first thing in the morning and starting the day with a protein rich breakfast to ensure you’re getting the amino acids needed to synthesise your serotonin to then be converted into melatonin at night.
Poor Gut Function
The way we digest, extract and absorb the nutrients from the foods we eat is pretty important. With any digestive disturbance, it’s important to investigate with a qualified practitioner to get to the root of the cause. The microbiome plays an important role in metabolism, food cravings, and nutrient absorption and this may need to be addressed, pesticides on foods, antibiotic use, chronic stress, fibre deficient diets and use of microwaves can all disrupt our microbiome and lead to dysbiosis. Parasites are also very common and can cause nutrient deficiencies, bloating, fatigue and changes to appetite. There may be specific foods that cause an immune response, triggering a cascade of processes that may result in inflammation, further sustaining weight loss resistance.
What can we do?
For an individualised approach and appropriate prescription, I would encourage you to work alongside a practitioner, I see many clients for digestive complaints and all will involve a completely different approach to their treatment. Simple dietary tips to support gut function is to get adequate fibre, lots of colour and antioxidant, drink plenty of water and even trial the inclusion of fermented foods. Please note that when trying ferments for the first time start slow, depending on the state of your microbiome you may respond with some bloating or gas. Fermented foods are histamine-containing foods as well as bone broth which is also important for gut health, to address histamine issues please work with a practitioner for support.
Hormone Imbalances
The thyroid gland is responsible for the metabolic functions within the body. It secrets hormones T3 and T4 which are important when it comes to our weight and body composition. The intricate hormonal dance we have going in on can be disrupted, the thyroid is particularly sensitive to a diet that’s low in iodine, or too high in iodine, toxicity, and stress as well as inflammation and autoimmunity. With this, the thyroid can produce too much or too little T4 and this can impact on your metabolism.
Steroid hormones like oestrogen, progesterone, and testosterone also need to be in balance. Ostrogen deficiency can occur just as easily as oestrogen dominance can. This can happen in cases of increased stress as the body’s precursor to these hormones is also needed to create cortisol so the body will make more cortisol to get through the stress at the expense of our sex hormones. Too much exercise as we have discussed will also promote oestrogen excretion and reduce the production of it.
Fat cells act as a secondary source of oestrogen. So, when oestrogen is low, the body will create more fat cells necessary to maintain adequate levels. The body is resourceful like that!
What can you do?
If you suspect a hormone imbalance is going on definitely go and speak with your health care practitioner to conduct the appropriate testing to confirm. Symptoms experienced with thyroid imbalances include:
Suspected overactive thyroid:
Nervousness
Insomnia
Racing heart
Increased sweating
Muscle weakness
Multiple bowel movements
Thin, brittle hair
Suspected underactive thyroid:
Fatigue
Dry skin
Weight gain
Feeling cold
Low mood
Constipation
Muscle weakness
Medications
Your medications may be playing a part – and this is in no way to tell you to stop taking them, but to learn to be mindful of the implications on your weight that they can cause. Common culprits are the oral contraceptive pill, antidepressants, steroids, and angiotensin-receptor blockers.
What can you do?
If your medication can be changed, then work with your prescribing physician. If it’s the pill you’re on for contraception only then there are other options you can explore, if it's for skin or period complaints its worthwhile working with a practitioner to get to the root of the problem – is it a zinc deficiency? Do you have endometriosis or PCOS? Are your natural hormones off balance? These are worthwhile investigations to bring your body back to a state of balance.
Overeating or simply eating the wrong thing
Diet is never a one size fits all approach, we have different needs, tastes, preferences, cooking skills (or desire to cook). For many we simply may not be eating the right amounts, or tricked into consuming certain diet foods following the latest trend. This is a call to us to become super mindful around what we are consuming: mentally, through media, conversations as well as through food. Hate celery? Don’t feel pressured to drink it juiced. Not into acai? Ditch the bowls. Kale not your jam? No harm done – swap it out, have a different green. Tap into your intuition, what do you really want?
What can you do?
I am to keep things SLOW wherever possible
Seasonal
Local
Organic
Whole
I eat what I want and what my body feels like – do I want a steak and chips, or am I after something sweet? Does breakfast want to be cool and light like a smoothie, or warming and grounding like a big bowl of oats – or am I really wanting pizza and wine w a movie on the lounge?
Don’t deny yourself – this will take you back to point 1.
We are all so beautifully unique and this is something to treasure and work with, rather than work against it by taking the advice from Dr. Google or the latest celebrity endorsement.
Healthy body’s come in all shapes and sizes.
Read that again.