When it comes to weight loss, there is definitely truth in that nothing will work long-term without proper diet and exercise. But for many it seems like we feel like we are eating the right things, and making time for movement, and yet we can’t seem to move the needle. Or we lost some of the weight but still can’t seem to reach our goal. Or we lost the weight, but can’t seem to keep it off. So where are we going wrong? If you fall in any of these categories and are looking for some insight, keep reading!
Breaking Down the Basics
First let’s break down the things we already know to do: Diet and Exercise. Whether you’re already doing these and need to figure out what you may be missing, or you’re justing getting started and are looking for guidance, here are my general rules for both:
Diet
1) Cut out inflammatory foods
If you’re just getting started, it is absolutely crucial to cut out inflammatory foods. This may seem like a no-brainer, but many of us don’t realize what foods are contributing to added inflammation and weight gain. Generally speaking, we recommend avoiding the following: Gluten, Corn, Soy, Dairy, and Sugar. If that seems like a lot, start with just one. Then you can add another as you go. It isn’t about deprivation, it is about making healthy, attainable shifts.
2) Add Variety
If you’ve already started your weight loss journey and feel like you’re at a halt, it is likely time to switch up what you’re eating. Even if you are on a strict diet of healthy foods, too much of anything isn’t a good thing. The human body is incredible at adapting so if you’re someone that eats the same thing everyday your body may develop a sensitivity to it over time which would then actually increase inflammation and make it harder to lose weight again.
3) Caloric Intake
Portion control is definitely important, and can be a key component when getting started on your weight loss journey. Especially in our country, we are conditioned to eating large, calorie dense meals until we are “full” rather than until we are no longer hungry. Cutting back on the unnecessary calories (especially in beverages) and empty carbs can make a huge difference in weight gain/loss.
That being said, the long-time theory that we need to be at a caloric deficit in order to lose weight isn’t necessarily true. If you’re working out like a madman and eating a strict, low-calorie diet and still not losing weight, it is likely because your body needs a higher caloric need. If your fuel intake isn’t meeting the demands of your daily energy expenditure your body will actually hold on to the excess fat because fat cells hold more long-term energy. That doesn’t mean you should go back to eating junk food to get more calories in, but it does mean that your body likely needs more nutrient dense foods to fuel the ability to cut the excess fat. If this sounds like you, take a look at the macronutrient breakdown and see how shifting your macros may benefit you:
Protein: If you’re just getting started, trying increasing your protein intake. Protein promotes satiety, so it helps keep you from going back for that second or third plate of food. Protein also has the most thermic effect, which means more calories are burned from digesting proteins over fats or carbs. It also supports muscle growth, which can keep you from losing muscle when decreasing your overall caloric intake.
Carbohydrates: Carbs are generally used as our primary fuel source. They raise our blood glucose and are used for immediate energy depending on their glycemic index. People will lean towards a low-carb diet while trying lose weight to teach their body to burn the stored fat for energy instead. This can also help reduce glycogen storage, which will also reduce excess water retention. Carbohydrates are utilized best during high intensity exercise.
Fats: Fats are generally used as our secondary fuel source. Fats are used for fuel at a higher rate during rest and low-intensity exercise. Shifting to a higher-fat, lower-carb diet with consistent exercise does increase our capacity for muscles to use more fat for fuel rather than carbohydrates.
With consideration to shifting macronutrients and their metabolic capacity, remember to meet your body where it is at. Much like all aspects of health, there is no cookie cutter approach that works best for everyone. Remember that the body is always focused on survival, and instinctually will do what it thinks it needs to do to protect itself. For example, if you are doing a lot of intense aerobic exercise but not losing the weight, your body likely is storing excess fat because it your primary fuel source is depleted, and your body thinks it needs to store the energy because you aren’t getting enough. This is why having versatility in your diet and including carbohydrates especially on days you may be doing a HIIT workout for example, would be beneficial.
Exercise
1) Consistency
If you’re getting started, the number one thing you can do for yourself is incorporate exercise into your daily routine. Even if it is just walking for 20 minutes a day, that would be better than doing a single 3-hour long intense workout once a week. I always tell patients that you can’t go to the gym once and expect to get 6-pack abs overnight, they body needs time to adapt. But if you’re aren’t exercising consistently, the body won’t recognize the need to adapt, and the changes you’re hoping to see won’t occur. Generally speaking, in regards to exercise conditioning, it takes approximately 3-4 weeks to start making significant and sustainable muscle gains/fat losses. On the flip side of that, it only takes 3 days to start losing any progress you have made. So if you have 3+ days passing in between workouts, you likely won’t see continuous progress.
2) Versatility
Once you have exercise established into your routine, something I see people commonly do is plateau before reaching their goals. This can be super discouraging, and make you not want to put in the effort to exercise if you’re not seeing the results. The trick here is to add variety to your exercise. This is why many do so well with crossfit; it’s less about the high intensity, and more about it integrating strength, cardio, and plyometrics. Every workout is difference, so the body is always adapting and never getting complacent. That doesn’t mean crossfit is the best way to lose weight… but it does mean that doing the same thing everyday won’t be as beneficial long term. Switch it up: have a day for cardio, a few days for strength training, maybe have a day for yoga or a dance class. The point is, utilize different forms of exercise to activate all the different areas and fibers in your body. This will always yield better results long term.
What am i missing?
So what is there to do if I’m already eating right and exercising with frequency and variety? If you feel like you’ve conquered diet and exercise already and are still looking for help shedding the extra weight, see these additional tips for losing the lasting fat:
Reevaluate your goals
Are your goals attainable? Are they with consideration for your demographics (height, age, etc.)? Are they safe for you? If your goals are to lose 50+ pounds in a month, it may be time to reconsider more reasonable goals. According to the National Athletic Trainers’ Association, with regards to the safety and sustainability of weight loss it is recommended to lose approximately 1-pound per week (Read about it here). If you’re unsure if your goals are safe and attainable I highly recommended speaking with your health practitioner to establish goals and plans that are right for you.
Buddy System
Losing weight requires effort and discipline. I can’t emphasize enough the value of having someone to hold you accountable. This could be a friend, partner, or coach. This doesn’t mean having someone to shame you for missing a workout, but instead someone that will remind you of your goals and help you to continue staying disciplined. The purpose in having an accountability partner is to have someone in your corner to support you, not someone for you to compete with or compare yourself to.
During a presentation, one of my mentors once said “thinking is hard, doing is easy.'“ It is very easy to overthink and talk ourselves out of things. Where if we have it in our calendar or we have the appointment to meet our workout buddy at the gym after work, we are more likely to just do it. We so easily get caught in feeling like we don’t have the time or the energy to put in all the effort that comes with the weight loss journey, which is why having someone to help you along the way takes off some of the extra stress of doing it all alone. They keep you from overthinking, and help you make active strides to achieve your goals.
Peptide Therapy
If you have made attainable goals and are working towards them healthfully but still falling short, it may be time to consider additional measures. At Be Optimal, we utilize IV Nutrition and Peptide Therapy including Ozempic/Semaglutide. These peptides work to modulate blood sugar and appetite control. This will help shift your cravings and allows the body to feel “full” before you actually overindulge. To learn more about out peptides and if they are right for you, book a consult with Dr. Jason.
Whether you are just getting started on your weight loss journey or are refining your regimen, I hope this article provided some insight to make some healthy shifts and achieve your goals. To learn more information about everything mentioned in this article and for additional weight loss tips and tools, join me for Dinner with the Doctors on September 26th at 6:30pm, Register here. As always, we are here to support you on your health journey!
Dr. Naomi Smith, DC