So I believe there are two generally allocated camps of people out there. Those that want to lose weight because they believe they should weigh and look a certain way, and those that need to lose weight for health related reasons.
The first camp is often fueled by society’s ideal body type, and the standards women have placed on their heads regarding what their bodies should look like. We have all heard stories of women that just want to lose that LAST FIVE POUNDS. I used to be one of them. But I would like to ask you, how important is that last five pounds really? Will it truly bring you happiness? Probably not. Will it make a difference in how your clothes fit? Most likely no. So why do we put ourselves through hell to lose five pounds which is already just an arbitrary number?
Healthy Weight Loss
Those in the second camp are looking for weight loss based on a health based need. This may have been a conversation you have had with your doctor or based on your physiological bodies language to you such as underlying illnesses, you may have been able to determine this was a proper course. To you, I absolutely recommend my program, Weight Loss Unlocked. In this program I detail the following:
- Healthy Weight Loss Goals
- The Metabolic System Basics
- How to Accelerate Weight Loss
- Developing Your Own Personalized Plan
- Quantity and Quality of Exercise Needed
- And so much more.
If you have been dieting and are consistently not experiencing weight loss, the following items could be contributing.
1) You are not healing underlying issues
No matter how hard you try to lose weight, you might not be able to if you suffer from an underlying health condition.
Thyroid diseases like hypothyroidism or Hashimoto’s thyroiditis are super common problems for people trying to lose weight, especially women.
Irritable bowel syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), and leaky gut are all gut health problems. They might not seem like they are important for weight loss, but they are some of the most important. Without a healthy gut, you cannot absorb nutrients well, or have a healthy hormonal response to food.
Autoimmune diseases are also very important to tackle. The best guide for overcoming them, in my opinion, is Sarah Ballantyne’s, here on Amazon.
Figure out your underlying issues by taking stock of your body. What symptoms do you experience? When? For how long? How long have you had them? Take your answers to google and to the doctor. Get some tests done. Paleo is fantastic for healing, but a more targeted approach can help heal you all the faster.
Then, the faster you heal your underlying problems, the faster you can lose weight.
2) You are Under Eating
People are not wrong when they say that you need to be in a calorie deficit in order to lose weight.
This is one of the reasons paleo can be so great for weight loss: it spontaneously helps you eat less, by being more simple and satisfying than processed foods.
But there is such a thing as over-doing it.
If you undereat, and especially if you do so for an extended period of time, your thyroid gland will slow down. The body starts to burn body fat more slowly because it detects an energy decrease.
Depending on how restrictive you are, your body might even stop burning fat altogether, or will gain it. This is especially common for women. The female body is so much more sensitive to body fat levels (which you can read more about at my post here) than the male body is.
This is a weight loss plateau. The solution? Eat when you’re hungry! If you need more specific advice than that, do not eat below 1800 calories a day, and if physically active, then at least 21 or 2200.
3) You’re stressed out:
Stress, for a third, is also incredibly important. Many studies show that stress, like fitness level, is more important than body fat percentage in promoting health and longevity. For example, some studies show that implementing Healthy At Every Size practices, which means ignoring weight regulation in favor of intuitive eating and living, significantly decreases mortality in overweight adults, and promotes better lab results, health behaviors, and self-esteem than weight loss treatment. For those who are stressed out about losing weight this can be a never ending cycle, try not weighing yourself and paying more attention to how your body feels. You can read more about how the parasympathetic and sympathetic states of the body are influenced by stress and can influence your weight loss.
4) You’re not getting enough sleep:
In 1960, a survey of over 1 million people found a modal sleep duration of 8-9 hours. In 2002, polls conducted by the National Sleep Foundation indicated that the average duration of sleep for Americans had fallen to 6.9-7 hours. Recent data indicate that a higher percentage of adult Americans report sleeping 6 hours or less. In 2005, in the US, more than 30% of adult men and women between the ages of 30 and 64 years reported sleeping on average less than 6 hours each night. This decrease in sleep duration has occurred over the same time as the increase in the prevalence of obesity and diabetes. These studies have shown correlations with hormone leptin, sleep, and weight loss.
Leptin has a distinct diurnal and circadian rhythm. It has minimum values during daytime and a nocturnal rise with maximum values during early to mid sleep. The amplitude of the circadian variation averages approximately thirty per cent. Leptin levels rise during the night to suppress appetite while sleeping.
Moreover, with sleep deprivation, the reduction of leptin at night spells bad news for the rest of the day: it sets the individual up not just with lower leptin levels in general but also decreased glucose tolerance and an increased craving for carbohydrates. So not only are our bodies hungry, but they are craving foods that are less nutrient rich.
Putting away electronic devices or wearing blue blocking glasses before bed can help melatonin production which will help you fall asleep easier as well. You can learn more positive sleep hygiene tips here.
5) This is the weight you’re meant to be:
Just because your body might not burn through fat as efficiently as someone else’s doesn’t mean they are more healthy than you.
If there isn’t an underlying health condition associated with fat storage, it may be a simple matter of genetics, the quality of nutrition and a body type you had as a child growing up, or of having a history of dieting (which so many of us do), which leads to slower fat burning mechanisms in the long run.
It is also incredibly important to bear in mind that fat cells don’t go away once created. They can shrink, but they never go away. This makes it much easier for people who have been overweight in the past to keep weight or to regain it once they’ve lost it. This has nothing to do with health, and everything to do with the biochemistry of fat storage.
But by and large, you may just be at a satisfactory weight especially if you do not have an existing or underlying health conditions. I know it is scary to approach the thought that you just may not be destined to be a size zero, but that is OKAY. Body types vary, and that is what society doesn’t show us. It also doesn’t show us the extremes that it may take to maintain that size of body.
All I ask, is that you consider this on your weight loss journey: How important is this weight loss to the grander scheme of life and my purpose in life? Will losing weight allow you to achieve your goals and make shit happen? Is this something I am doing for my health or to live up to somebody else’s expectations of who I should be?
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