Weight Loss Resistance
Struggling to lose weight can be incredibly frustrating and demoralizing. Clients come to me expressing exasperation at their efforts that seem to yield no results, and I have personally struggled in this area as well. Despite your efforts to eat healthy and exercise, the weight seems to JUST. NOT. BUDGE. This experience is often connected to changes in hormones, however as we know, hormone issues are not the true root cause of this issue…
We must dig deeper to understand why our hormones are dysregulated in the first place. Some common underlying factors that influence hormone function:
Metabolic Dysfunction: Conditions like insulin resistance or underactive thyroid (hypothyroidism) can impair the body’s ability to process energy efficiently.
Chronic Stress: Elevated cortisol from stress interferes with proper hormone function and can contribute to weight retention.
Poor Sleep: Disrupts hunger-regulating hormones and has been shown to cause blood sugar regulation issues and insulin resistance.
Gut Health Issues: Inflammation or microbiome imbalances can interfere with metabolism and nutrient absorption, which then affect energy production, detoxification, and thyroid function.
Toxin Exposure and Detoxification Issues: toxins can mimic hormones, interfere with hormone production, interrupt utilization of hormones, and disrupt your liver’s ability to break down hormones for detoxification (I could go on…)…
Crucial First Steps to Address Weight Loss Resistance
Sleep Well: Aim for 7-9 hours. Bed by 10pm is ideal and limkit technology use 1-2 hours before bed(!!). This should be your #1 priority if you can’t focus on anything else right now. Nothing else in your body will function well if you aren't sleeping.
Eat Balanced: If you read my previous post about stress and hormones, you may remember that eating regular, balanced meals signals safety to your body and supports your circadian rhythm. This supports appropriate hormone function and weight loss. Three consistent meals per day have more of an effect on your body than you may realize.
Reduce Stress: I know you hear this everywhere, and it can feel like a meaningless statement, but what can you do daily to signal safety to your nervous system and slow down? Go for a walk, get out in nature, get natural light, talk to a friend, listen to music, dance, laugh, meditate.... THIS MATTERS, so don’t skip it.
Limit Toxin Exposure: this can be hard because we live in a world surrounded by toxins… but let’s control what we can control and take it one step at a time: get a high-quality water filter, an air filter is great for indoor air pollution if it’s in your budget, use natural cleaning products and personal care products (like deodorant, lotion, shampoo, and detergent), take shoes off in your house, and choose organic produce when it comes to the Dirty Dozen.
Exercise Smart: Strength training, walking/hiking, and yoga are my go-to favorite forms of exercise. Overdoing cardio and HIIT training can serve as a major source of stress and can actually backfire on your body, making it resist weight loss even more. I see chronic “over-cardio-ing” all the time, and for women, unlearning the brainwashing that more cardio is better is a crucial aspect of healthy exercise.
Test Hormones: Consult a functional or integrative practitioner who is well-equipped to check thyroid, sex hormones, cortisol, blood sugar, and gut health. Often, having a guide who is there to support you helps cut overwhelm and maintain consistency - both of which will have an impact on your health.
Conclusion
I know that weight loss resistance can feel like an uphill battle. These initial steps lay a crucial foundation for helping move you forward. It is important to recognize individuality and everyone will be a little different, however, I cannot emphasize enough how much things like sleep, stress, and gut health are impacting your body. Ultimately, working with a practitioner who can help personalize your journey and support you through the process may be the missing link in this process. But these steps will point you in the right direction.
Always consult your healthcare professional for personalized guidance on tackling hormonal imbalances and health issues.