Have you seemed to have tried everything – the diets, the exercise, the supplements, but nothing seems to work?
Are you frustrated with not seeing any results?
Wondering why you keep gaining weight even though you may be dieting more?
Don’t feel alone – there are many others out there just like you!
Due to the amount of clients we treat with this issue, we want to talk about the complexities that come with the challenge of weight gain and weight loss. We wish it were a simple one- answer-fits-all approach, but unfortunately, it is not.
It’s…well, complicated. Why am I gaining weight? Good question, difficult answer.
As we age in our thirties, you may be seeing your weight slowly increasing. A primary reason for this is because of shifting hormones. As we age in our thirties and beyond, our hormones levels fall which leaves us more susceptible to weight gain. Particularly, low progesterone and low testosterone can be culprits for excess weight.
And in addition to shifting hormones, we may find ourselves more stressed – which means more of an increase of high cortisol levels.
Living fast-paced lives without proper relaxation can secrete excess cortisol levels, and cortisol stores fat. So while you may think you’re running around all day burning calories, be mindful that if your cortisol levels are high all day, you may just be harming yourself instead.
Both of these reasons (as well as any other physical or emotional issues), paired with lifestyle choices (anyone with children eat out a little more often than before? working more but finding less time for exercise and relaxation?) can be destructive to our weight loss goals.
What can I do about it?
Quite a bit!
Here is our advice on breaking through sluggish weight loss:
1. Start by trying to find the root cause of your weight gain.
Is it your hormone levels? Maybe your thyroid? Or maybe even emotional trauma in which you are grieving or stressed out?
Meet with Dr. Graves to discuss your weight gain and what you’ve done to lose it thus far. From here, our office may run specific tests such as, but not limited to analysis on:
– hormones (estrogen, progesterone, testosterone, DHEA)
– thyroid (free T3, free T4, TSH, rT3, and thyroid antibodies)
– adrenal stress
– leptin levels (satiety hormone)
– adiponectin levels (regulates blood sugar and breaks down food)
in addition to others.
Furthermore, Dr. Graves may take extra time to discuss your mental and emotional health to understand if there is any energy blockage from stress you may be experiencing (consciously or unconsciously).
While this can be an ongoing process over time, discovering the root cause of your weight gain can be the most important thing you do in deciding how to go about shedding extra pounds.
2. Do Things Different.
Ever hear the saying, “try doing it smarter, not harder?” This can easily apply to weight loss!
Rather than thinking you have to do more, more, more, consider trying a different strategy.
For example, if we exercise the same way year after year, our metabolism can get stuck.
Rather than adding on another 30 minutes of exercise or working out extra hard to burn off that weight, try something new altogether. By pushing ourselves to attend a different class, join a new sport, or try new workout equipment your body isn’t as familiar with can reawaken our metabolism.
When it comes to diet, try a new one for a month at a time and then asses your progress. There are plenty to pick from such as:
– The Keto Diet
– The Paleo Diet
– Intermitten Fasting
– Whole 30
Don’t give up after one or two weeks if you don’t see a difference. Keep in mind it can take a few weeks to see results and 4-8 pounds per month for men and 1-4 pounds per month for women are realistic expectations for long-term weight loss.
For more guidance and recommendations on what may work best for you, contact our office at (303) 688-6698 or schedule an appointment here with Mandy Harvey, our Certified Nutritional Therapist.
3. Build More Muscle Mass.
Continuing on from #2, it may be time to focus a little more on weights. Weight training and muscle strengthening not only helps our bodies become more toned, but kicks in our metabolism to continuously burn calories throughout the day.
Specific weight lifting routines may be utilized as well as HIIT (high intensity interval training) in which weights are used.
4. Be Cognizant.
One of the most important points to keep in mind when trying to lose weight is that it can consist of extensive trial and error.
This is what can bring on frustration and challenge us to give up. However, it is normal not to see the same results as your friend on the same diet or your neighbor on the same workout routine.
We are all different – and so are our weight gain reasons and our successful weight loss actions.
Understand that your journey is unique to you. Take things one month at a time and consistently track your progress throughout, taking note of such things as:
– how you are feeling
– how you are sleeping
– any weight that has been lost
– any weight that has been gained
– the amount of healthy food you are eating
– how satiated you feel throughout the day
– your mood and activity level
Make sure that rather than giving up if within a month your body isn’t responding, try something different.
Are you having a difficult time with your weight? Do you obsess about it and feel guilty? Or do you find that nothing you are trying is working and your at your wits end?
We understand.
If you live in Castle Rock, Castle Pines, Lone Tree, Highlands Ranch, Centennial, Parker, Larkspur, Monument, Colorado Springs, or the Greater Denver Metro area and have questions or concerns about your slow or non-existent weight loss, please call us at (303) 688-6698 or click here to schedule a complimentary 15 minute phone consultation with Dr. Graves to discuss further.
Please know this is a very common issue for many clients and we are here to help you navigate the world of weight loss in a natural and holistic way. Before you decide to give up, connect with us and let’s try something new.
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