Have you ever wondered why it’s so hard to lose weight? Have you ever successfully dropped those unwanted pounds only to find months later that you’ve gained it all back and then some? This post will try to answer some of those questions while equipping you with some tools to fight back.
Easily the the most common thing patients ask for help with is weight loss. It makes sense as weight is so intimately tied to our overall well being.
All of the scary things increase in risk when we’re overweight. Stroke, heart attacks, and diabetes to name a few. Not to mention the mental toll and increased rates of depression associated with obesity.
Most people are familiar with BMI, or body mass index. This provides an objective measure for evaluating weight.
Admittedly, BMI is not a perfect metric. It doesn’t really account for muscle mass. Lebron James’ BMI is somewhere around 26 which would technically make him overweight. Obviously thats absurd. BMI also doesn’t account for fat distribution which is important for identifying risk. But for the most part, BMI isn’t a bad place to start and can be useful in the correct setting.
Much of our weight is a byproduct of our basal metabolic rate. This is the energy (measured in calories) that your body needs to maintain basic bodily functions.
If you consume too many calories the excess energy gets stored as fat. More exercise does increase the basal metabolic rate but it’s not just as simple as saying eat less and exercise more.
We all have a “set point” weight. This is the weight that our body thinks we need to be. This is why we gain weight back so quickly. Our hormones and metabolic processes are actively trying to get back to this set point weight.
Gradual weight loss is one way to naturally lower that set point. Extreme calorie restriction and crash diets do not help with this and often lead to failure.
Lowering stress can also help to reduce that set point. This has to do with hormone regulation.
Regular exercise, an average of 30 minutes a day, 5 days a week will help lower the set point.
Getting adequate sleep also promotes healthy hormone levels and will help keep the set point down.
There are medical conditions that can impact your ability to lose weight. Things like diabetes, hypothyroidism and polycystic ovarian syndrome just to name a few.
It’s always a good idea to get screened for these. Certain medications can also influence this. Anti-Depressants and anti-psychotics are probably the most common medications associated with this.
But there are other medications such as beta blockers, birth control, anti-histamines and some diabetic medications that can also lead to weight gain.
I think it’s a good idea to talk with your doctor about your weight goals at each visit. Your doctor can also help identify barriers that may be making weight loss difficult.
There are several weight loss prescriptions on the market. I didn’t cover this in this post but would be happy to do a more detailed exploration into those options if there is desire for that.
Green tea contains compounds called catechins, which may help increase metabolism and fat oxidation. It’s available in supplement form, but drinking green tea is also a good option.
Caffeine can boost metabolism and increase energy expenditure. It’s often found in weight loss supplements. Be cautious about the amount you consume, as excessive caffeine can lead to side effects.
Protein is essential for building and repairing tissues, and it can help you feel fuller for longer. Protein supplements, like whey or plant-based options, can be helpful in controlling appetite and supporting muscle growth.
Fiber can help you feel full and satisfied, reducing the urge to overeat. Fiber supplements, like glucomannan, can be used to supplement your daily intake.
CLA is a type of fatty acid that some studies suggest may help reduce body fat. It’s found in meat and dairy products but is also available as a supplement.
This tropical fruit extract is often included in weight loss supplements. It’s believed to help curb appetite and block the formation of fat.
Some people use apple cider vinegar supplements to help control blood sugar levels and reduce appetite. The research on its effectiveness is limited.
Chromium is a mineral that may help regulate blood sugar levels, potentially reducing cravings for carbohydrates and sugar.
B vitamins, particularly B12, are essential for energy metabolism. While supplementing with B vitamins won’t directly cause weight loss, it can help support your overall energy levels during a weight loss program.
Omega-3s, found in fish oil and flaxseed oil, may help reduce inflammation and support overall health. They can be part of a weight loss plan by promoting a healthy body composition.
“Losing weight is hard. There will be days when you feel like giving up, when the goal seems too far away, and when the challenges seem insurmountable. But I want you to remember this: every great achievement begins with the decision to try.
Weight loss isn’t just about shedding pounds; it’s about reclaiming your health, your confidence, and your zest for life. It’s about making choices that nourish your body and mind, and about celebrating each small victory along the way. You got this!”
Disclaimer:
The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of content found on this blog.
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