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Six Reasons You Can't Lose Weight
New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/
Six Reasons You Can't Lose Weight
When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.
I hardly eat anything!
One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.
The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.
As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.
The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.
Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.
Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.
I’m hungry all of the time!
Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.
In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.
When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.
The danger is that eventually, chronically elevated insulin can lead to diabetes.
How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.
To read more about this I suggest this excellent article on sustainable weight loss.
I hate Exercise!
I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.
Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.
No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.
Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.
Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂
Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.
I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.
I am addicted….chips/sweets!
Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.
It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.
Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.
Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.
The “It’s Not Fair” mentality
If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.
Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.
If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.
Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.
When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.
Gut Health
You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.
Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.
Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.
Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!
Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.
I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.
In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.
You can do it, and we can help!
Six Reasons You Can't Lose Weight
New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/
Six Reasons You Can't Lose Weight
When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.
I hardly eat anything!
One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.
The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.
As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.
The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.
Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.
Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.
I’m hungry all of the time!
Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.
In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.
When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.
The danger is that eventually, chronically elevated insulin can lead to diabetes.
How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.
To read more about this I suggest this excellent article on sustainable weight loss.
I hate Exercise!
I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.
Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.
No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.
Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.
Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂
Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.
I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.
I am addicted….chips/sweets!
Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.
It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.
Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.
Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.
The “It’s Not Fair” mentality
If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.
Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.
If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.
Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.
When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.
Gut Health
You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.
Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.
Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.
Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!
Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.
I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.
In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.
You can do it, and we can help!
Six Reasons You Can't Lose Weight
New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/
Six Reasons You Can't Lose Weight
When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.
I hardly eat anything!
One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.
The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.
As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.
The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.
Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.
Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.
I’m hungry all of the time!
Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.
In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.
When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.
The danger is that eventually, chronically elevated insulin can lead to diabetes.
How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.
To read more about this I suggest this excellent article on sustainable weight loss.
I hate Exercise!
I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.
Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.
No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.
Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.
Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂
Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.
I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.
I am addicted….chips/sweets!
Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.
It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.
Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.
Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.
The “It’s Not Fair” mentality
If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.
Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.
If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.
Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.
When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.
Gut Health
You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.
Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.
Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.
Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!
Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.
I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.
In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.
You can do it, and we can help!
Six Reasons You Can't Lose Weight
New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/
Six Reasons You Can't Lose Weight
When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.
I hardly eat anything!
One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.
The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.
As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.
The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.
Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.
Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.
I’m hungry all of the time!
Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.
In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.
When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.
The danger is that eventually, chronically elevated insulin can lead to diabetes.
How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.
To read more about this I suggest this excellent article on sustainable weight loss.
I hate Exercise!
I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.
Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.
No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.
Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.
Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂
Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.
I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.
I am addicted….chips/sweets!
Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.
It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.
Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.
Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.
The “It’s Not Fair” mentality
If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.
Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.
If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.
Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.
When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.
Gut Health
You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.
Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.
Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.
Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!
Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.
I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.
In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.
You can do it, and we can help!
Six Reasons You Can't Lose Weight
New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/
Six Reasons You Can't Lose Weight
When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.
I hardly eat anything!
One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.
The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.
As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.
The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.
Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.
Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.
I’m hungry all of the time!
Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.
In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.
When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.
The danger is that eventually, chronically elevated insulin can lead to diabetes.
How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.
To read more about this I suggest this excellent article on sustainable weight loss.
I hate Exercise!
I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.
Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.
No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.
Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.
Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂
Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.
I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.
I am addicted….chips/sweets!
Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.
It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.
Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.
Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.
The “It’s Not Fair” mentality
If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.
Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.
If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.
Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.
When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.
Gut Health
You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.
Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.
Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.
Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!
Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.
I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.
In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.
You can do it, and we can help!
Six Reasons You Can't Lose Weight
New Post has been published on https://wholerestart.com/six-reasons-you-cant-lose-weight/
Six Reasons You Can't Lose Weight
When I owned a gym I watched countless people struggle with losing weight. If they did lose it, it was almost a given that they would eventually gain it back. Through my nutrition program, I was able to help countless people gain a healthy lifestyle. Consistently, I saw the same behaviors and problems during those coaching sessions. Here are the top six reasons you can’t lose weight.
I hardly eat anything!
One of the biggest reasons many people struggle with losing weight and staying in top condition is that they are not eating nutritiously. There are many diets out there that encourage people to cut their calories, carbs, fat grams, etc. to ridiculously small levels.
The human body is a wonderful and resourceful thing. When you try to lose weight by restricting your calories in your body fights back. This is commonly known as starvation mode.
As you restrict calories and add exercise you start to create a deficit. This causes your body to burn fat. Unfortunately, your body is hard-wired for survival and doesn’t see this calorie restriction and weight loss as anything but the potential to starve to death. While you know that you are doing this intentionally your body does not. So it attempts to increase hunger, make you feel more apathetic to conserve energy and in general try to keep you alive.
The moral of the story is that the more radically you reduce your intake of calories the more the body fights you and the tougher it becomes. That’s why 1-2 lbs of weight loss a week is key.
Last, be sure that you are writing down what you are actually eating every day. There are many great apps for this like Fitness Pal. I have seen it dramatically help people to lose weight when they are keeping a daily account of what they are eating. Sometimes you don’t realize how often you graze throughout the day.
Take it one step further and find an accountability partner. You don’t have to pay, find a friend that may also want to lose weight and agree to have to show each other your journals once per week.
I’m hungry all of the time!
Insulin to name the biggest culprit in hormone dysregulation may be part of your problem. Insulin is a hormone that is meant to help deal with all of the energy you consume after you eat. You’re either burning it for energy or storing it as fat.
In a healthy body the insulin level spikes immediately after eating. Whether you eat carbs or protein. However, sometimes the body doesn’t regulate the hormone right and your insulin stays high.
When insulin is chronically elevated the body never reverts to burning its storage of energy (aka fat). What does this mean? You may feel like you’re starving but never lose weight.
The danger is that eventually, chronically elevated insulin can lead to diabetes.
How did you get here? Chronically elevated insulin is typically caused by excess fat specifically the kind stored around the middle of your body. Sleep deprivation, lack of exercise, and smoking can also contribute.
To read more about this I suggest this excellent article on sustainable weight loss.
I hate Exercise!
I have seen it all when it comes to exercise done wrong. Here are just a few common mistakes people make when it comes to exercise.
Excessive: It may be in response to our fast-paced, instant gratification lifestyles. We start something new and we go hard so we can see quick results. People come to the gym for the first time in years and just absolutely punish themselves. I mean the running ten miles uphill while stopping to do 25 burpees every 2 minutes kind of punishment. Chillax! Why not start with something sustainable? Maybe walking 20 minutes every day? You can do anything for just 20 minutes, right? Find it boring? Try a book on audible while you walk. If you go so hard that you hate it you won’t do it again. Increase your workouts as you lose weight and gain muscle. Challenge yourself to do more as your workout becomes easy.
No Variety: It would be like if you ate the same food every day for the rest of your life. Spice it up. Do something different. Pre-plan your workouts one day a week for the next seven days. Think about what you’re going to do and when. Beach Body has all kinds of workouts on their on-demand program if you are looking for some variety and don’t want to join a gym.
Discipline: It’s a Monday, my legs hurt, my job is stressful, I have friends coming over, my house is a mess, I have split ends… I’ve heard all of the excuses in the book. Pick a time every day that will work for you and do it as if your life depends on it because it does.
Not enough: Matthew McConaughey says to sweat a little every day. Do whatever that looks like for you, note that “I chase my kids around all day” is not actually considered a form of exercise it’s more a form of sleep deprivation. 🙂
Consistency: It’s forever, every week, all of the time. The consistency is what makes the difference. It’s like brushing your teeth, you have to brush them for 2 minutes twice a day every day. Brushing them for 2 minutes once per week will likely result in your teeth falling out.
I love OrangeTheory, it’s consistent, it’s variety, it’s “go at my pace”. I can see when I am way overdoing or slacking off on the heart monitor. You can read my article about it here.
I am addicted….chips/sweets!
Whether you love dessert or love chips you have a sugar addiction. Sugar can be addictive and may be part of the reason that you struggle to lose weight. Your brain is constantly sending you messages about how you can get your next sugar fix! Listen to me, you can not out “will power” an addiction that you keep feeding. Eventually, it will win. Read my article about sugar here.
It’s classic addictive behavior, most people can’t imagine giving up gluten because they can’t fathom giving up the sugar. Since the American diet is laced with sugar in just about every processed food item it is hard to avoid.
Try this experiment with yourself the next time you get a craving for a cookie or a chip. Stop and consider if you are actually hungry. The way I determine this is to think about eating some broccoli or a meat stick as a snack instead. Huh! I’m not as hungry as I thought I was.
Does it mean that if you eat sugar you are destined to be overweight? You know you best. I know some people who can smoke an occasional cigarette but don’t become addicted, rather the exception than the rule. If you know you don’t have that level of discipline, stop tempting yourself beyond what you are capable of enduring and work on eliminating sugar.
The “It’s Not Fair” mentality
If you value food, sugar, and lack of exercise in your life more than you value how you look, feel, or a longer life with your loved ones than stop worrying about it! I have a close friend that totally is comfortable with himself and couldn’t care less about any of those things.
Embrace you! Be happy in your skin and be comfortable with your decision. What is really important to you? Stop and really think about it. Your body can take a ton of abuse and keep on going. In fact, it probably already has. You do you and stop worrying about what’s important to other people.
If on the other hand how you look, feel, and longer life is more important than its time to give up the “It’s not fair” mentality. It’s just food, it’s not you, it’s not your life, your kids, your friends, your work.
Stop viewing food as a source of happiness. Stop viewing eating healthy as deprivation of enjoyment. Enjoy your life, eat to stay alive. Only eat when you’re hungry and then only eat until you’re satisfied not stuffed.
When you go out for dinner with friends focus on enjoying their company rather than focusing on the food. Focus on the healthy things you are going to eat that will contribute to many more occasions that you can enjoy.
Gut Health
You are the host to 1,000’s of microbes that help you stay alive. They live in your large intestine. When we eat processed food and artificial sweeteners like aspartame we can destroy the healthy gut bacteria and allow bad bacteria to enter.
Several well-known studies have shown that weight gain can be linked to an unhealthy gut biome. One study compared two identical twins one slender and one obese. In the study, they found that the twins had very different microbes living in their gut. This challenged the genetics theory on obesity for scientists.
Even more interesting, the results were mimicked in mice. The gut biome from the slender twin given to mice yielded slender mice while the gut biome from the obese twin yielded obese mice.
Improving gut health can be done in a few different ways. You can learn about many ways to achieve this in this great article. My advice? Start with a probiotic, try this one. Consider a Paleo, Whole30 or even Vegan approach to eating. You can read my article here on what that means. You can also check out some of my favorite recipes here or join my mailing list!
Last prescription medications including antibiotics can ruin your gut health. It is one of the reasons that I stopped taking anti-depressants and found alternatives through clean eating with the help of my naturopathic doctor. You can learn a lot about it from Kelly Brogan MD. Start by visiting her website here.
I am not advocating going without antibiotics or stopping immunizations. That is a personal decision. However, knowing that being on a course of antibiotics can really mess with your gut health may help you understand what’s happening with your body. I rarely get sick, maybe once every two to three years. If I am prescribed an antibiotic, I take it, and then I get very strict on getting my gut biome back to healthy afterward.
In conclusion, there are a lot of reasons people can’t lose weight. Much of it starts with admitting there is no easy button and that this needs to be part of your life. Go to work at it as you do personal hygiene it’s what you do to take care of yourself like showering, brushing your teeth, and combing your hair.
You can do it, and we can help!