I have been posting a series of short informational videos about weight loss resistance on IGTV and YouTube this year (2020). I present 13 root causes of weight loss resistance from a functional medicine approach. These will be summarized in a blog post coming soon!
Here, I talk about my personal strategies, which I’m happy to report, are working! And without pain and suffering.
What is weight loss resistance?
It’s when you have all the things dialed in…
- Healthy eating with enough calories
- Exercise and movement
- A healthy relationship with food (not starving or binging)
- A realistic body image
… yet the weight is not budging! And you do have some weight to lose because your BMI is too high, plus you have excess belly fat (the metabolically “bad” fat that causes fatty liver and inflammation). This scenario is weight loss resistance (WLR), and I am tackling it head-on, with a systematic functional medicine root-cause approach. I am doing this with myself, my patients, and all of you who are interested!
weight loss resistance and me
My story is that when I used to do all the right things, it was easy to lose weight if needed. Then, it got harder. Like many other women my age, I became resistant to easy weight loss.
The project to tackling this is to identify the root causes and address them. It’s actually not rocket science, but it does take commitment, motivation, and persistence, among other things I’ll get into.
In my videos, and in my next post, I explain all the root causes I did into. My own root causes include:
- A strong family history of diabetes and insulin resistance – good for survival once upon a time, but not so desirable now!
- My own history of gestational diabetes, which set me up with greater risk for insulin resistance and Type II diabetes.
- Inflammation – I have elevated inflammation markers from fighting autoimmunity, and other types of inflammation that waxes and wanes.
- Current mild insulin resistance as shown on lab markers and by testing my blood sugar.
- Fatty liver (25% of adults and 10% of kids age 10-18 have this).
I’m currently reversing ALL these markers and losing weight at a reasonable rate of 1-2 pounds a week. How?
Here’s exactly what I am doing
Based on my factors above, I put together my own WLR plan:
- A Whole 30 Reset for the month of February (with a guide and a group that I HIGHLY recommend for ideas, accountability, and support). This includes a month of abstinence from sugar and alcohol.
- Weighing myself every morning (yes this is controversial but research shows that those who do this are more likely to lose weight and keep it off, and it does NOT make me crazy).
- Intermittent Fasting (no food or calories for 14 – 16 hours overnight). Taking a long break from food is the single most effective way to reverse insulin resistance.
- No eating while standing up or driving. I must plate my food and sit down, eat slowly, taste my food, chew well, and breathe. In other words, being mindful while putting food in my mouth, which goes a long way.
- Exercising most days, doing things I really enjoy that bring me joy and feel good.
- Moving my body throughout the day, every chance I get.
- I eat 3 times and watch my carbs during my 8-10 eating window. Specifically, I apply Carb-Aware Eating. I only eat things I like.
- I take supplements for insulin resistance and my types of inflammation.
Want your own customized WLR plan? Contact me for a free consult and let’s chat!