“I just can't lose weight, no matter what I try and do, its refusing to budge, help!!"
I well and truly hear you, this is a typical ‘frustration’ I deal with regularly in clinic. When we put the hard yards in, we want to reap the benefits. People come to me not understanding where they are going wrong. The equation – energy in/energy out – is just not coming out in their favour.
Never fear, there is always an answer (or two) and giving up on your body is the last thing to do. Here are 5 simple steps to take to get a more clear picture on where change may be needed:
Reassess your goal and plan
Get a clear picture on both why and how. Why do you want to lose weight and how are you going about it? Assess whether you are actually taking the necessary steps to action your goal or simply ‘wishing’ you weighed less. Big difference! Write down your plan and follow it as best you can. Make sure your weight loss goals are achievable and healthy, ie don’t wish for the weight you were when you were 18 if deep down you know it’s not healthy nor achievable.
Audit your protein intake
Protein is in fact an important part of the weight loss picture. Protein not only fires metabolism but new research has shown how a common end-product of digested protein – phenylalanine triggers hormones that make rats feel less hungry and leads to weight loss. Aim to enjoy a daily mix of both animal protein and plant-based protein such as legumes. Legumes offer the added benefit of fibre, a great dietary tool for satiety and regulating blood sugar levels, both beneficial to weight.
Get real with your movement
While its great to attend a daily 30min spin class or body pump class and tick 'daily movement' off you to do list. However, from a health and weight perspective, this is unlikely to be enough movement to reach your goals. Focus on adding more of what I like to call ‘natural movement’ in the form of walking, stretching, going up stairs or even quickly sprinting for a bus to your day. This is the type of movement which counts. Make sure to get up from your desk regularly, move around and go for a stroll at lunch.
Check in with your stress and sleep
Lack of sleep is tied to increased carbohydrate and sugar intake as when the body is running on low sleep it signals for an instant energy boost. Shut the screen off at least 1 hour before going to bed and prioritise a restful nights sleep. Stress levels will play into how restorative your sleep is. If the stress hormone cortisol is high it will displace our 'call to sleep' hormone melatonin and disrupt our sleep wake cycle. Stress can also wreak havoc on blood sugar levels and insulin so try to keep your inner peace as best you can.
Pay attention to your gut
Is your gut sending you messages that all is not well in there? Good gut functional is critical for metabolism and overall wellbeing. Signs from our gut gives us clues as to whether we have a happy balance of bacteria or not and whether we are digesting our foods and assimilating nutrients from food. The body and metabolism are nutrient hungry so getting enough from the food we eat is critical in addition to having a healthy balance of bacteria.
Casey Dick | Passionate Dedicated Natural Nutritionist | Brisbane, Australia, Dietary Nutritionist, Healthy Body and Mind Advocate, Natural Hormone Balance & Healthy Weight Loss, Natural Skin Health, Anorexia, Eating Disorder Recovery, Orthorexia, Thyroid, Non-dieting Approach, Gut Health, Nutritionist specialises in PCOS, Why can’t I lose weight, Weight Loss Resistance