Why am I not losing weight?

Reason #1: Eating the Wrong Foods

A walk  through the grocery store reveals aisle after aisle laden with foods that advertisers would like us to believe will help us to lose weight. Beware! These ‘fake’ foods can starve your body for nutrients and you end up craving more to eat, because despite the meal you just consumed your body is still lacking in the nutrients it needs. Feeding your body what it needs satisfy's it, therefore satisfying you!  Take a look in your cabinets and pantry. Are they loaded with food in boxes and bags? These are fake foods. Check the labels of these foods. Do they contain all natural ingredients without preservatives, additives, and dyes? If you eat more processed foods every week than fresh foods you could be seriously harming your own weight loss goals.  

The first step is to eliminate or at least seriously cut down on the fake foods. Opt for real foods instead. Real foods are the foods that God gave us to begin with; apples, oranges, carrots, etc. You remember these nourishing foods, right?  Load your plate with fresh fruits and veggies.  Choose meats and dairy that are lean, high fiber carbs, and don't forget to add fat to your diet!  The food pyramid....back to basics.

Reason #2: The Wrong Kind of Exercise

Are you one of the die-hard exercisers who despite your dedication can’t seem to shake that extra weight? Switch it up.  Alternating HIIT and cardio workouts has shown to be very effective in recent studies.  Example: Instead of just running or walking on the treadmill do bursts of high intensity running or sprinting followed by a cool down. For example, you can sprint full force for thirty to ninety seconds, slow down and walk for two minutes, then rev it up sprints again for 30-90 seconds. Continue this routine for ten to twenty minutes. This type of training causes your body to burn fat for the next 36 hours to replenish your body’s vital energy (glycogen) stores. It really is possible to burn fat while you sleep!

Reason #3: Thyroid Problems

Some of the most important chemicals when it comes to weight and metabolism are the thyroid hormones, T3 and T4 aka triiodothyronine and thyroxine.  These hormones can be thrown out of whack by many issues. From a diet with too much or too little iodine, to toxicity from amalgam fillings, to an undiagnosed medical condition.

Hyperthyroidism (too much T4):

• Nervousness
• Insomnia
• Racing heart
• Unexplained weight loss
• High amounts of perspiration
• Muscle weakness
• Multiple bowel movements
• Thin, brittle hair

Hypothyroidism (too little T4):

• Fatigue
• Dry hair, skin
• Unexplainable weight gain
• Constipation
• Muscle weakness and discomfort

If you’re experiencing one or more of these symptoms consult your health care practitioner to learn more.

Reason #4: Hormone Imbalances

It’s not just the thyroid hormones that can impact your metabolism and weight. Cortisol, aka the stress hormone, can block your attempts to lose weight too. This fight or flight hormone increases your appetite, makes you crave loads of carbs, and keeps fat in your mid section.  While you can get tests to evaluate the cortisol level in your blood, only you can determine your own level of stress. Take some time to evaluate if you are living in a constant (or close to constant) state of stress.

What to Do:

The best way to lower your cortisol levels is by decreasing stress. Learn to say no, take time to exercise (a huge stress buster as well as a great way to burn calories, improve sleep, and feel great), take up a hobby (and stick to it), and use breathing techniques to ward off stress when it first starts.

Reason #5: Birth Control Pills (or Other Synthetic Hormones)

According to the Mayo Clinic, taking the birth control pill can make you more likely to suffer from fluid retention. It also makes fat cells or adipose cells grow larger in size. This is due to the effect of estrogen in the birth control pill on the body chemistry.  If you take the birth control pill and find since you’ve started you’ve gained weight or your clothes feel tight or uncomfortable the ‘pill’ may be the cause.

Our bodies operate on a delicate balance. We throw so much at our precious bodies on a daily basis we often forget how important it is to protect. If you’ve been struggling to achieve your goals consider these five very common roadblocks for women trying to lose weight. Once you know the cause for you – take action!

WHY DO I CRAVE CARBS?

1. Going too long without eating. This will lead to low blood sugar which will increase the urge to eat carbs. I doubt many of you crave broccoli when you haven’t eaten for 8 hours! My guess is that you would be looking for something starchy or sugary.
2. Consuming too many processed low fiber carbs. Foods such as white rice, white bread, sweets and other sugary food are low in fiber and have a high glycemic index. Eating high glycemic foods (especially larger portions) can cause a quick spike in blood sugar, followed by a quick drop. This stimulates hunger and can cause the urge to eat more carbohydrates.
3. Not eating adequate protein at meals. Eating meals that contain only carbohydrate (i.e. a jumbo bagel, big bowl of pasta or frozen yogurt with granola) will cause a more rapid rise and fall of blood sugar. This can exacerbate cravings. Protein helps to keep blood sugar levels and promotes satiety. Therefore, you feel full longer when you include protein at meals.
4. Not eating adequate fat at meals. Many of my clients are fat phobic and will go out of their way to avoid eating fat. Fat free butter spray, fat free salad dressing, etc. Fat takes a long time to digest, helps to prevent rapid peaks and drops of blood sugar and helps keep you full longer. Of course, the key is not to overdulge in fat as loaded with calories. I will talk more about how fat you should eat a day in a later post.
5. Taking your caloric intake too low. When your consume too few calories, your hypothalmus produces extra NPY (neuropeptide Y), a chemical messenger that encourages you to eat more carbohydrates. In addition, the hypothalmus secretes another chemical called galanin which increases cravings for foods rich in fat and carbs. Take home message: eating too few calories = cravings for high carb foods.
6. Getting inadequate sleep. Sleep affects hormones that regulate satiety, hunger and how efficiently you burn calories. Too little sleep can lower levels of leptin and raise levels of ghrelin, which can increase hunger for sweet and/or starchy foods.
7. Consuming inadequate carbs, especially if you are an active person. Exercising on a regular basis and not consuming adequate carbs will cause you to have powerful carb cravings as well as low energy levels. This is because carbs are the major fuel used by exercising muscles. Your body likes to keep your energy stores full of energy (called glycogen). If you exercise on a regular basis and don’t eat enough carbs, your body will go into “carb seeking mode” as it tries to replete its glycogen stores. In addition, you will likely find your energy levels plummet.
8. Having high stress levels. High levels of stress can cause chemical imbalances in your body. Cortisol is produced by the adrenal glands in your body when you are under stress. Cortisol will increase production of a neurotransmitter called neuropeptide Y, which as I previously discussed, can increase cravings for sweet or starchy foods.
9. Insulin resistance. Insulin resistance is a condition in which the body tends to oversecrete insulin in order to get the glucose into the cells. This “hyperinsulinemia” can cause carb cravings.