"The distance between who I am and who I want to be
is separated only by my actions and words."
– Brian Solis
Although weight is just one measure of overall health, it is one that many of my clients are concerned about the most. Due to weight loss marketing, we have all been misguided to believe that losing weight is nothing more than cutting calories and exercising more, but the truth is there is so much more to losing weight than you may realize. It may surprise you to know that your metabolism, environment, stress level, sleep quality, overall quality of life happiness, and satisfaction all come into play when trying to lose weight.
Currently, overweight and obesity are so common that two-thirds of adults and one-third of children experience these in the United States. That's hundreds of millions of people, so please don't feel alone. Being overweight and obese can increase the risk of many health problems like type 2 diabetes, heart disease, and some cancers. Achieving a healthy weight, eating nutritious foods, and being physically active can help improve your health and reduce your risks.
But as you may have experienced, there is so much more to the adage: eat less, move more.
Weight loss is very challenging for many reasons:
There is an abundance of food available around most of us 24/7
Eating isn't just something we do for sustenance; it's gratification, a social activity, and sometimes even a reward or an attachment to emotions.
Computers, cars, etc., have contributed to a much more sedentary lifestyle—we don't all need to be physically active farmers to survive anymore.
Reducing calories voluntarily is hard; it's a huge challenge to change habits.
Many fad and drastic diets work in the short term but fail later because they're unsustainable.
After losing weight, maintaining the weight loss is extremely difficult and particularly true for women after menopause.
Many factors contribute to managing a healthy weight despite efforts to control how much we eat and move. Elements out of our control, such as body type, ethnicity, or age, will also influence weight loss efforts. Other factors that will affect our ability to lose weight are:
The quality and quantity of adequate and restorative sleep
The ability to manage stress, cope with disappointments in life, and take time to relax and reset
Various levels of food sensitivities
Our digestive health and the health of our microbiome (gut)
Maintaining the natural function of hormone balance
Prescription medication and alcohol use
AND so much more...
As we look at the desire to lose weight and all the factors contributing to successful and sustainable results, let's use some strategies to overcome weight loss challenges.
What is metabolism, and how can I lose weight?
Your weight is based on several factors, some are controllable, and others are not. For example, your genetics, family history, and natural hormone balance can impact your weight, but there's not too much you can do to change those significantly. On the other hand, how much and what you eat, the medications you're taking, the amount of stress you're under, and how much sleep and physical activity you get also contribute to weight and are a bit more controllable (albeit not wholly controllable).
Here's where metabolism fits with weight. Your body does so many things at rest: breathing, pumping blood, adjusting hormone levels, maintaining your body temperature, and growing and repairing cells. Your body's amount of energy (calories) to perform these essential functions is called your "basal metabolic rate." Overall, your basal metabolic rate (BMR), or metabolism, accounts for about two-thirds of the calories your body burns each day.
"Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function," according to the Mayo Clinic.
Your metabolism is influenced chiefly by your body size and composition. Meaning that people who are bigger and/or have heavier bones and more muscle mass burn more calories at rest. Because men tend to be bigger and have more muscle, they naturally tend to have a higher metabolism than women, and the same goes for younger people. Because bone and muscle mass naturally tend to decrease with age, if you don't take steps to maintain bone and muscle mass, your metabolism will likely decrease, resulting in a slower metabolism and likely increased weight.
Certain medical conditions can also affect your metabolism. For example, hormonal disorders such as Cushing's syndrome, polycystic ovarian syndrome (PCOS), or hypothyroidism (underactive thyroid) can slow your metabolism down. These conditions often come with a range of other symptoms beyond just weight gain. Don't hesitate to speak with your doctor or healthcare professional about tests to confirm these diagnoses if you suspect an underlying medical condition.
Slow metabolism may be one factor that influences your weight, but it's not the only one. How your body processes what you eat or drink and how active you are also plays a role in weight management and digestion. For example, about 10 percent of the calories in carbohydrates and protein are used to digest them. The physical activity amounts and intensity you do account for some of the calories you burn every day.
While some people may gain or lose weight easier than others, in general, the balance of your "energy equation" counts for your weight. That is, the amount of energy (calories) you take in minus the amount of energy (calories) you burn can determine whether you gain or lose weight.
Weight loss/maintenance strategies
Before starting a weight-loss program, be sure to speak with your healthcare provider. Many weight-loss products or programs can be harmful depending on your current state of health and goals. Be particularly wary of products or programs that promise quick, long-lasting, or effortless weight loss.
Your behaviors and habits significantly influence your weight, and you are empowered to adjust them as you see fit. And, if you can add in some of these other strategies (including adding physical activity), you may be able to reach your weight-loss goals even faster.
Here are my top six strategies for weight loss/maintenance:
1 - Set specific, realistic, forgiving goals
Instead of a broad goal to "lose weight," try something smaller, actionable, and more specific that you can and will attain.
Specific daily or weekly goals can be cooking a vegetable-rich meal on the weekend, decreasing food cues from your environment, or walking at least 30 minutes a day five days a week (time will depend on current activity and fitness level).
Try to stick with a new habit for at least a week or two to start making it routine. Then when one practice becomes consistent, add another one. Working with a health coach or personal trainer can help keep you on track with consistency!
Remember, it's not uncommon to take six months to lose 5% of your body weight, so aim for a more realistic goal and timeframe.
2 - Ditch the "diet" mentality and focus on making lasting improvements for sustainable health
Focus on improving your food choices for overall health rather than "dieting" for weight loss.
Enjoy lots of fruits, vegetables, and lean proteins.
Replace saturated and trans fats with healthier choices such as olive oil, nut butter, and avocadoes.
3 - Try eating a different way and see what works for you
Ideally, each meal should take at least 20 minutes to eat, so eat slower. Enjoy your food more and listen for fullness cues that subtly signal when you're getting satisfied, and it's time to stop eating. This is much easier to do while sitting at the dining room table than in front of the TV.
Eat more mindfully by focusing on and enjoying what you're eating while you're eating it. Pay attention to your food's smell, taste, and texture as you're eating it. This is also much easier to do when eating distraction-free!
Try putting your fork down or sipping water between bites and thoroughly chewing before swallowing.
If you have a habit of late-night snacking in front of the TV or computer screen, try closing the kitchen after dinner! Clean the kitchen and turn out the light, signifying the kitchen is closed within one hour after dinner.
4 - You don't have to do exercise to be more physically active (However, regular exercise is recommended for optimal health, function, and well-being)
Boost your activity; move for at least 30 minutes per day (even three 10-minute sessions can help); something is better than nothing, and more movement can bring greater benefits.
Aerobic activity (e.g., walking, bicycling, etc.) is the most efficient way to burn calories.
Weight training (e.g., using weights or pushing your body against gravity) builds your muscles, increasing your metabolic rate; ideally, you'd include a minimum of two weight training sessions per week.
Don't forget; you don't have to do "exercise" to be physically active. You can take the stairs more often, park further away, walk a bit faster, or do housework or gardening—they all count toward your physical activity.
Fidgeting counts, too. Your non-exercise activity thermogenesis (NEAT), like shaking a leg, tapping a foot, or even twirling a pen, also burns some calories. However, it may not be enjoyable for those around you.
Remember that any physical activity is better for your health (and weight loss goals) than none.
5 - Reward your successes
According to the National Institutes of Health, "frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort."
Each time you reach a small goal, reward your success with a non-food activity or item.
For example, you may want to buy yourself that book, movie, music, or game that you've wanted for a while. Or re-read, re-watch, or re-listen to an old favorite.
Perhaps you can put a small amount of money away to save a larger reward.
Rewards don't have to be monetary. You can take some time for yourself, like have a bath, do your nails, or enjoy a craft or hobby you love (or try a new one).
Maybe you'd prefer some time to watch comedy skits or funny animal videos online.
6 - Persevere
Losing weight is very hard, and most people have to keep trying before finding a way that works for them.
Every day is a new day. If you go off track, get back on track and try again.
Don't give up. A study published in September 2020 found that trying to lose weight repeatedly (also known as "weight cycling") can significantly reduce your risk of dying. According to the National Institutes of Health, "repeatedly losing and regaining weight was better than giving up after one or two attempts or, worse still, never trying to lose weight at all."
Sometimes, when we think we've tried everything, getting a bit of support is just the thing we need to change everything. Living LEAN provides support, scientific-based education, and evidence-based tools to help you gain self-awareness, design a clear long-term plan and achieve short-term goals that progress over time. This approach to improving the quality of health, fitness, and wellness is sustainable, leading to more lasting behavior changes in life.
Final thoughts
While weight is but one measure of health, it is a big concern for many people. Losing weight is not easy. Many factors influence your metabolism—some you can't control (e.g., your genes) and others you can (e.g., what and how you eat).
The fundamentals of weight loss include enjoying healthier, nutritious foods more often and being more physically active. Still, so many approaches help you make this happen for you. The way you approach dieting and eating, set your goals, reward yourself, and persevere are all customizable to try and see what works for you.
For a holistic approach to metabolism and weight, consult a certified health and wellness coach who can work with your concerns in all six dimensions of wellness and dietary restrictions.
Is your metabolism causing issues? Need help to lose weight or maintain weight loss? Looking for ways to lose weight beyond "eat less, move more"?
Schedule a complimentary 30-minute discovery consultation to see if our services can help you.
References (copy and paste links in the search bar)
Harvard Health. (2018, May). Burning calories without exercise. https://www.health.harvard.edu/staying-healthy/burning-calories-without-exercise
Harvard Health. (2018, July). Small tricks to help you shed pounds and keep them off. Retrieved from https://www.health.harvard.edu/staying-healthy/small-tricks-to-help-you-shed-pounds-and-keep-them-off
Harvard Health. (2019, March 19). The lowdown on thyroid slowdown. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-thyroid-slowdown
Harvard Health. (2019, November 20). Building simple habits for healthy weight loss. Retrieved from https://www.health.harvard.edu/staying-healthy/building-simple-habits-for-healthy-weight-loss
Mayo Clinic Healthy Lifestyle. (2019, February 21). Is a slow metabolism the reason I'm overweight? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/slow-metabolism/faq-20058480
Mayo Clinic Healthy Lifestyle. (2019, February 21). Can I boost my metabolism to lose weight? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346
Mayo Clinic Healthy Lifestyle. (2020, November 10). Metabolism and weight loss: How you burn calories. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
NIH Intramural Research Program. (2020, December 8). Attempting Weight Loss Linked to Reduced Risk of Death. Retrieved from https://irp.nih.gov/blog/post/2020/12/attempting-weight-loss-linked-to-reduced-risk-of-death
NIH National Center for Complementary and Integrative Health. (2017, September). Weight Control. Retrieved from https://www.nccih.nih.gov/health/weight-control
NIH National Heart, Lung, and Blood Institute. (n.d.). Aim for a healthy weight. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
Living LEAN provides reputable, science-backed, and evidence-based resource information you can trust! All the information in the resources provided has been reviewed for accuracy.
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