The most common complaint I hear from clients is “I’ve done everything and still can’t lose weight”. Though everyone is different, I can usually figure out what is inhibiting the weight loss after talking with them a bit longer. I can’t imagine how frustrating it must be to feel like you’re doing everything you can and still not be able to shed those unwanted pounds – so I am sharing a few of the questions I ask to hopefully give those of you struggling with weight loss some possible reasons for it.
Do you yoyo diet?
Yoyo dieting refers to dieting or severely restricting calories followed by periods of going off the diet and even over eating. This results in a cycle of losing and gaining weight that never really ends because once the desired weight is lost, it is not maintained. I really believe this type of dieting is weight loss sabotage. Severely restricting or following a fad-type diet isn’t something most can stick with and is typically just setting them up to fail.
The first question to ask yourself before starting a diet is “is this something I can continue throughout my life?” If the answer is “no,” then it’s not the right eating plan for you. A weight loss plan should become a lifestyle change, meaning eventually it can become part of your everyday life with out you having to think about it or feel deprived.
Are you physically active?
I know everyone is sick of hearing about exercise, but physical activity and strength training are two very important keys to losing weight and keeping it off. The bottom line is the more lean muscle you have, the higher your metabolism will be so you burn more calories. Increasing activity or changing up the type of exercise is often the best way to get through a weight loss plateau as well. The tv show “Biggest Loser” is a perfect example of how big of an impact physical activity has on health and weight loss.
Now I’m not saying you have to spend hours a day in the gym. Any activity whether it’s taking the stairs instead of the elevator, stretching or washing the windows counts as physical activity. In fact, some work out for an hour, but then are sedentary for the remainder of the day because they feel like they got their physical activity in for the day. Don’t use working out as an excuse to be sedentary. The idea is to be as physically active as possible, so do what you can to get up and get active!
How much are you eating?
This is the most common place I find blocks to weight loss. Take a real look at your intake. The best way to keep track of what you’re consuming is keeping a food diary. Write down what you eat and the portion size, as well as all the beverages you consume. It is best to write them down right after you finish eating so it will be the most accurate. Here’s a food diary that I really like to use. After a few days, take a look at your overall calories. You can use free websites like FitDay.com or caloriescount.org, or schedule a diet analysis with me. Very often you don’t realize having a bite here and a couple handfuls there can quickly add up and be the reason you aren’t reaching your weight loss goals.
Are you eating frequently enough?
Going long periods of time without eating will actually do more harm than good in the long run. At first severe restriction may result in a weight loss, but eventually as the metabolism adjusts, it will taper off and may make it harder in the future to lose weight. As humans, our bodies were designed to fight against starvation. When you go several hours without eating the metabolism slows down. Also, you are more likely to over eat or eat the wrong types of foods after restricting all day because you are so hungry and deprived.
Do you get enough sleep?
Though doctors have long known that many hormones are affected by sleep, it wasn’t until recent research that weight entered the picture. Scientists have found that sleep deprivation increases levels of a hunger hormone (Ghrelin) and decreases levels of a hormone that makes you feel full (Leptin). The effects may lead to overeating and weight gain. Reducing stress and getting a good night sleep may be just what you need to help manage your weight.
Is your thyroid underactive?
An underactive thyroid usually means an underactive metabolism. Even if your thyroid levels are in the “normal ranges,” it still may not be optimally functioning. There are some natural products like Thyroid Strength, that I have had very good feedback on with metabolism and energy when a sluggish thyroid is suspected. Though I can’t diagnose, you can try taking the basal temperature test, to see if an under-active thyroid may be an issue for you. Here’s how you do it (from an article on about.com).
Record your underarm basal body temperature with a glass thermometer (not digital). The procedure for doing so is the following:
1. Get a glass thermometer, not digital (the digital ones stop reading after a minute or two and are not as accurate). Non-mercury glass thermometers are now commercially available at Walgreen’s and other pharmacies (if you have trouble locating a mercury thermometer).
2. Shake down the thermometer the night before you do the test (using your muscles to shake the thermometer will raise your temperature and throw off the test).
Place the thermometer at your bedside with a book (the book will be obvious in a moment).
3. Go to sleep without an extraneous heat source such as a bed partner (spouse, dog, etc), an electric blanket or on a waterbed (they are heated). You are allowed to wear pajamas and use as many blankets as you desire, as they do not throw off the test.
When you wake up in the morning (or if you sleep during the day, when you wake up after at least 4 hours of sleep), use as little movement as possible (all movement moves your muscles and raises your temperature) and place the thermometer in your armpit. Why the armpit? Patients with low thyroid often have allergies or get sinus infections – which raise the temperature inside the mouth. Patients rarely get armpit infections, so this site is more reliable. I have had only one patient who had a difference in temperature between armpits, but that was due to unusual anatomy (she had something called an atrial-venous malformation (AVM) in one armpit). Leave it there for at least ten minutes (hence, you have a book to read. J)
4. Women who still have periods should take their temperature over the first 3 days of their period and average the numbers. Women who have had a hysterectomy but still have at least one ovary will probably want to test over a period of 14 days and use the 3 days with the “lowest” readings. Men and postmenopausal women can test for any 3 days and average.
5. Normal axillary body temperature is between 97.4 and 98.2 degrees Fahrenheit. Temperatures below that are suggestive of low thyroid.Other symptoms of low thyroid include fatigue, cold sensitivity, muscle weakness, depression, constipation, unexplained weight gain or an inability to lose weight.
Unbalanced hormones can also inhibit weight loss, so I often encourage clients to get their hormones checked. If you are eating right and getting lots of physical activity and the weight won’t budge, there may be an underlying issue that is inhibiting your weight loss.
For more information, please feel free to call me at Vital Choice Healthstore at 440-885-9505.
–Nicole Gould, RD LD
