Let’s face it, weight loss can be HARD but doesn't have to be.
Even when you feel like you’re putting 110% into the process the results can still often be missing. It’s frustrating, really frustrating. You try something new again to try and obtain results. In the beginning it seems like you’re effort may be paying off. Soon after you realize you can’t keep following such strict guidelines. The diet ends up not being sustainable and the results are just not what they were cracked up to be.
Studies suggest rather than achieving weight loss, most people who frequently diet end up gaining weight in the long run. It doesn’t have to be this way! You don’t have to keep putting in the work and end up spinning your wheels. We often hear weight loss can be as simple as burning more calories than you eat or cutting out an entire food group such as carbohydrates. Well let me tell you these are all big fat lies! It is frustrating how an abundance of false information is floating around out there.
As a Licensed and Registered Dietitian, I have been specializing in weight management for well over a decade now. I have helped thousands of people lose weight. Let me help make this often complicated, difficult process easier. I’d like to share with you my top, not always so obvious reasons likely preventing you from reaching your goals.
Subconsciously Overeating
Quickly reflecting back on your diet you see you overall eat healthy foods. However, too many healthy foods can promote weight gain.
Nuts and avocados for example are healthy trendy foods I often see people over eating daily. The calories add up extremely fast. The serving size is ¼ of an avocado or 12 almonds, hard portions to stick with for sure. Nut butter and olive oil are a few more examples, a tiny amount has a large punch in calories.
In addition, we generally tend to underestimate the calorie values in food. It’s a great idea to reflect in greater detail in this area if you find yourself struggling. Try food journaling in a tracking app such as My Fitness Pal. I can also create a personalized meal plan for you to that demonstrates the ideal calories and portions for you and your goals.
Undereating
We learned and now know about subconscious overeating, however under eating can prevent weight loss as well. How frustrating, right?! This one is hard to believe, I understand. There is a happy medium that’s needs to be identified when it comes to caloric intake. I like to call this the “sweet spot.” Read the next section “metabolism” for help learning about your sweet spot.
Overly restricting intake can lead to weight loss temporarily however consistent undereating has a poor success rate for long-term weight reduction. If you have heard of “starvation mode,” it is the real deal. There is no need for anyone to ever eat less than 1,200 calories. Even 1,200 calories is much too little for most people when it comes to weight loss.
Your body is constantly trying to survive and function optimally. When your body is severely under fueled, it will cling on to every carrot, apple and cheese stick you eat. You will eventually have very low energy, your metabolism will slow to match your intake level and you will either hit a plateau early on or even start to regain weight.
Metabolism
Possibly you have an abnormally fast or slow metabolism. According to the Mayo Clinic, “Metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you’re at rest, your body needs energy for all its “hidden” functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism.”
If your metabolism is unknowingly faster or slower than normal, your nutrition plan can lead to poor results. Find your nutrition “sweet spot” with Metabolic Testing. Metabolic testing directly measures your basal metabolic rate and will tell us the optimal caloric intake for your goal and your body. We are all very different thus we must learn what our bodies needs and we can do this with a direct measurement rather than with guess work.
Stress and Sleep
Consistent high stress levels and little sleep lead to imbalanced hormones levels that can have a direct impact on your goals.
Research proves that 7-9 hours of sleep for adults is the sleep sweet spot for hormone balance and regulation. Optimal sleep helps improve stress and vice versa. Stress management is imperative to reaching not only your weight management goals but to reaching desirable health. Sleep and stress management are major game players in weight management
Hormones
Hormones are your body’s chemical messengers. They can play a large role in reaching your goal weight.
Appetite hormones called lepin and ghrelin can be thrown off making you feel hungrier than usual and can ultimately lead to weight regain when you are not sleeping at least 7 hours.
Cortisol is a major game player as well. Your body makes cortisol in response to stress. High cortisol levels over time can lead to increase body fat storage especially around your waistline, increased cravings, troubles sleeping.
Other hormones that also can play a role are thyroid, estrogen and insulin. Speak with your doctor if you think imbalanced hormones may be an issue.
Negative Mindset
If you think there is a quick fix such as a restrictive diet or pills then think again. If we have a bad relationship with food, restrict our favorite foods or have negative self talk weight loss will become nearly impossible.
Weight loss is a journey. It comes with small sustainable changes/goals that fit into your life and meet your needs. Having realistic goals along with patience and consistency will help you reach your final destination once and for all.
You can do this! You have to believe in yourself and trust the process. Weight management is possible once you are on the right nutrition plan for your body you have patience and the right mindset.
In Conclusion
Weight loss can be a complex process yet it does not have to be! Let me help you.
We all must have a flexible nutrition plan that fits into our ever changing daily lives. Following strict diet guidelines become impossible especially when life becomes more challenging at times. The key to nutrition success lies in finding a nutrition plan that fits into your life and that molds, changes and adapts to meet the needs of your body in real life.
Investing in your nutrition now can save you Rx’s, doctors visits, hospital trips, torture from following more diets that all lead us to nowhere in the future. Proper nutrition can help preserve or improve the quality of the life you live now and every day we are blessed having on this earth.
Schedule your complimentary consultation today and let me help you find your “sweet spot” to success once and for all.
I’d like for my wife and I to have a consult with you. Preferably in person.
Hi Bud, Please send me an email at Brenda@stpetersburgnutrition.com and I’d be happy to get us scheduled! I tried emailing you and the email provided is not working. Looking forward to it!