Does this sound familiar? It’s the new year, and you say to yourself, “this is the year I am going to get in shape!” You spend weeks sticking to your diet, eating salads every day for dinner.
You make an effort to exercise as much as possible. You make sacrifices, like cutting out alcohol and skipping desserts. At the end of it all, you step on the scale and discover that…your weight hasn’t budged. Or worse, it’s gone up.
How is this possible? Is your body working against you and preventing you from losing weight?
How can you know for sure? And importantly, what can you do about it so that you can progress in your weight loss journey?
Is Your Body Preventing You from Losing Weight
While weight loss is largely dependent on “calories in versus calories out,” there are other factors that could negatively influence this. Humans have built in mechanisms that try to prevent us from weight loss.
This dates to our ancestor’s ability to store fat in order to survive during times of caloric deprivation.
Your hormones can also make it tricky to lose weight. For instance, your stomach produces ghrelin, which triggers feelings of hunger. When you lose weight, your body increases production of this hormone.
Conversely, fat cells make a hormone called leptin, which tells you that you’re full. If you lose weight, then your fat cells shrink, thus producing less leptin. So, you might not feel as full, and you might end up eating more.
Genetics can also play a role. There are several genes that seem to have a major influence on body weight.
So, you can see that, even if you’re in a calorie deficit, even if you’re going to the gym every day after work, even if you’ve sacrificed all your favorite foods, there could still be other reasons why you might not be losing weight.
There are several tests and panels that can determine why you’re having such a hard time losing body fat. Namely, you want to check up on your sex hormones, thyroid functioning and hormones, stress hormones, insulin resistance, inflammation, and general health markers.
What does all of this mean, exactly? Well, if you think that a hormonal imbalance might be stopping you from reaching your weight loss goals, these panels could help you pinpoint where the exact obstacle is.
How to Fix this Problem
There is no such thing as a “one-size-fits-all” nutrition (or exercise) plan. The best plan is a doctor-prescribed one made specifically for you (i.e.: The Fitness Doctor). That being said, here are a few general guidelines to help you start the process.
What About Semaglutide, Ozempic, Wegovy (GLP-1 agonists)?
This certainly seems like an easy way to lose weight! Get an injection, skip the gym, and just like magic the weight comes off… if only it were that simple (I wrote an article for iIrish recently on the subject).
There will undoubtedly be reports of serious side effects soon. These medications have not been studied in the general population and we already have reports of problems such as muscle loss and lower bone density as part of their overall weight loss.
Furthermore, animal studies have shown that semaglutide injections may increase the risk of thyroid cancer, including medullary thyroid carcinoma. Remember: we have no data on long-term side effects.
Final Points of Consideration
Ultimately it comes down to two things: patience and consistency. Easier said than done, I know. Remember, weight loss is not linear. If you’re weighing yourself daily, then you might wake up one morning lighter, and the next morning heavier. This doesn’t mean you’re not making progress toward a healthy weight. To lose weight, you need to make peace with fluctuations. They’re completely normal.
Losing weight is a complex process, and it’s not solely determined by a single factor. It often requires a combination of a balanced diet, regular physical activity, and healthy lifestyle habits. If you’re struggling with weight loss, schedule a consultation with The Fitness Doctor; I can provide personalized guidance based on your specific circumstances.
Find this and Dr. Peter’s’s other Fitness Dr. columns and others from this month’s issue HERE!
*Dr. Peters is the founder of “The Fitness Doctor” (www.thefitnessdoctors.com). He has a Ph.D. in Physiology from Kent State University and is a certified member of the American College of Sports Medicine. Dr. Peters was born and raised in the Cleveland area and is a graduate of St. Ignatius High School and John Carroll University. He can be reached at [email protected]
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