Weight loss: More than just counting calories

Why isn't it easier!

Have you ever wondered why weight loss isn't always as simple as eating fewer calories than you burn? It can be frustrating to exercise and restrict your calorie intake, yet still not see the results you're hoping for.

According to the Centers for Disease Control and Prevention, approximately 80% of weight loss is determined by what you eat, while the remaining 20% is determined by physical activity and other factors.

Here's a breakdown of some of the key factors that can affect weight loss, even if you're trying to eat a healthy, calorie-restricted diet.

• Microbiome

• Inflammation

• Stress

• Medications

• Thyroid

• Sleep

• Food intolerances

• Calorie quality

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Lets dig a little deeper into these points:

Microbiome

The microbiome, or the community of microorganisms that live in and on our bodies, has been found to play a crucial role in regulating our metabolism and weight. Research has shown that the composition of our gut microbiome can impact how efficiently we absorb and store nutrients from the foods we eat, which can ultimately affect our ability to lose weight.

One way that the microbiome can influence weight loss is through its impact on the body's production of hormones that regulate appetite and satiety, such as leptin and ghrelin. Studies have found that certain species of gut bacteria can alter the balance of these hormones, leading to increased hunger and food cravings, which can make it harder to stick to a healthy diet and lose weight.

Your gut microbiome can also impact how your body processes and stores fat. Certain gut bacteria can promote fat storage by influencing hormones and enzymes involved in fat metabolism. For instance, an overgrowth of certain bacteria can increase the production of enzymes that turn carbohydrates into simple sugars, which can then be stored as fat in the body. An imbalanced gut microbiome can slow down metabolism, making it more difficult for your body to extract energy from food.

Imbalances in the microbiome have been associated with inflammation and insulin resistance, which can lead to weight gain and other health problems.

Inflammation: Chronic inflammation can make weight loss a struggle. It interferes with the normal process of fat metabolism by affecting hormones and enzymes involved. For example, cytokines produced during inflammation can stop hormones like insulin from regulating fat storage and metabolism, leading to more fat being stored and a slower metabolism. Inflammation can also impact enzymes like lipases, which break down fat, making it harder for the body to properly metabolize fat and leading to weight gain. On top of that, inflammation can make you hungrier and slow down metabolism even more, making weight loss even harder.

Stress

Stress can significantly impact weight loss efforts. Chronic stress leads to an increase in cortisol, a hormone that contributes to fat storage, especially around the belly.

When the body is stressed, it goes into "fight or flight" mode and cortisol levels increase which releases glucose from the liver to provide the required energy. However, if stress is chronic, cortisol levels can remain elevated for long periods of time, leading to an overproduction of glucose which can then be stored as fat, making weight loss more challenging.

Additionally, cortisol and increased blood glucose affects insulin levels, which can increase hunger and cravings for unhealthy, high-calorie foods. This combination of increased cortisol, insulin, and cravings can make it a struggle to stick to a healthy diet and reach your weight loss goals.

It's important to find ways to manage stress and reduce cortisol levels to support weight loss efforts.

Medications

Certain medications, such as antidepressants, birth control pills, and steroids, can cause weight gain. Talk to your doctor about any medications you're taking and if they might be impacting your weight loss efforts.

Thyroid

Thyroid gland function is another important factor that can impact weight loss. The thyroid gland produces hormones that regulate metabolism, which is the rate at which your body burns calories. If your thyroid gland is under active and not producing enough hormones (a condition known as hypothyroidism), it can slow down your metabolism, making it more difficult to lose weight. Symptoms of hypothyroidism include fatigue, weight gain, and difficulty losing weight despite efforts to diet and exercise.

On the other hand, an overactive thyroid (hyperthyroidism) can lead to weight loss, even without changes to diet or exercise habits. However, this weight loss can be accompanied by other symptoms such as anxiety, increased heart rate, and muscle weakness.

Quality of Calories: The Importance of Nutrient-Dense Foods

It's a common belief that losing weight is simply about eating less and burning more calories. However, not only do all the points above play a major role, the type of food you choose also plays a big role in your weight loss journey. Consuming a lot of processed, high-calorie, low-nutrient foods can cause weight gain, even if you're eating fewer calories than your body is burning. You can't lose weight or maintain a healthy life eating 1200 calories of sugar.

Eating a diet full of nutrient-rich, whole foods, like fruits, veggies, whole grains, lean proteins, and healthy fats, can not only help you feel full and satisfied, but also support your weight loss efforts. By providing your body with the vitamins and nutrients it needs, you're setting yourself up for success.

Additionally, overly restricting your calories can have negative effects on your weight loss journey. It can slow down your metabolism, making it harder for your body to burn calories, and lead to muscle loss, which decreases your overall metabolism. This can also result in feeling tired, irritable, and mentally foggy.

Eating too few calories, or less than your body needs to function optimally, can also trigger starvation mode. In this state, your body conserves energy and burns fewer calories, making it even harder to lose weight. On top of that, constantly feeling hungry and deprived can make it difficult to stick to your diet and reach your goals.

So, what counts as 'not enough'? It varies from person to person, but a general guideline is consuming less than 1,200 calories per day, especially for extended periods. This amount is considered too low to provide the necessary nutrients for the body to function optimally and can lead to the negative effects mentioned above. It's essential to aim for a balanced, calorie-controlled diet that provides your body with enough nutrients to support weight loss efforts and avoid the pitfalls of starvation.

What else?

Hydration: Drinking enough water can help support weight loss by boosting your metabolism, suppressing appetite, and aiding in digestion. Aim to drink at least 8 cups of water per day.

Physical Activity: Regular physical activity can help boost weight loss by burning additional calories and increasing muscle mass, which can raise your metabolism. Aim for at least 30 minutes of moderate-intensity activity most days of the week.

Consistency: Weight loss is a slow and steady process and requires consistency over time. Don't expect to see results overnight and don't get discouraged if progress is slow. Instead, focus on making small, sustainable changes that you can stick to over the long-term.

Mindfulness: Paying attention to your hunger and fullness cues, as well as listening to your body, can help you make healthier food choices and avoid overeating.

Support System: Having a support system, whether it's a friend, family member, or weight loss group, can provide you with motivation and accountability to reach your weight loss goals.

Patience: Weight loss can be a challenging process and it's important to be patient and kind to yourself. Remember that your body may need time to adjust to the changes you're making and celebrate the small victories along the way.

Functional testing Functional testing can be a helpful tool to uncover the root causes of ongoing weight loss struggles. Testing can give you a deeper understanding of your body and how it functions, allowing you to identify any underlying health issues that may be impacting your weight loss efforts. Some tests that may be useful in this process include:

• Blood work: Blood tests can help measure your hormone levels, thyroid function, and nutrient levels, all of which play a role in weight management.

• Food sensitivity testing: This type of test can help identify any food sensitivities or allergies you may have, which can lead to inflammation and weight gain.

• Gut health testing: A healthy gut is crucial for weight management, as it helps regulate hormones and digest food properly. Gut health testing can help determine if you have any imbalances in your gut bacteria or digestive issues that may be affecting your weight

• Metabolic testing: This type of test can give you a snapshot of your overall metabolism and help determine if you have any metabolic imbalances that may be hindering your weight loss efforts.

• Genetic testing: This type of test examines your DNA to see if you carry certain genes that can affect your metabolism, food cravings, and ability to lose weight. Some common genes tested include those that affect insulin levels, glucose metabolism, and fat storage. By understanding your genetic makeup, you can tailor your diet and exercise routine to your specific needs and overcome any genetic barriers to weight loss. For example, if you have a genetic predisposition to insulin resistance, you may need to focus on reducing sugar and refined carbohydrates in your diet, while still getting enough protein and healthy fats. If you're interested in digging deeper into your personal health and physiology, get in touch and we can discuss the test that may be best for you.

references:

• Centers for Disease Control and Prevention. (2021, February 17). Healthy weight. https://www.cdc.gov/healthyweight/index.html

• Harvard Health Publishing. (2017, December). The gut-brain connection. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

• Harvard Health Publishing. (2019, August). Cortisol connection: Tips on managing stress and optimizing your health. https://www.health.harvard.edu/staying-healthy/cortisol_connection

• National Institute of Diabetes and Digestive and Kidney Diseases. (2021, January 1). Low-calorie diets. https://www.niddk.nih.gov/health-information/weight-management/low-calorie-diets

• U.S. National Library of Medicine. (2020, June 3). Metabolism. https://medlineplus.gov/metabolism.html

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