I have posted 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. You can also read about some of these here in my nutrition and weight regulation library of blog posts.
Here, I talk about my personal strategies, which I’m happy to report, are working! And without pain and suffering. I needed to put these time-tested strategies into play after I too gained quarantine weight. In the first part of the lockdown, I succumbed to eating (and drinking) outside of my regular routine. After many weeks of that, I was ready to get back on track and did so with my Functional Whole30 Program. This program is for women looking for a whole-foods (“Paleo-style”) approach to weight regulation and hormone balance.
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 women who are interested. I do this in two formats:
- My small-group Functional Whole30 (FxWhole30) program, offered three times a year. Research shows that changing dietary habits is difficult, and it takes community support. Whole30 coach Kirsten Redding and I create this supportive environment that spans 50 days. The learning and guidance that takes place in these groups goes way beyond what we can do in a private appointment.
- Private appointments are useful for ordering and reviewing labs, identifying your root causes, and making a custom treatment plan for you.
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 after gestational diabetes when I was 38. Entering my 40s and then 50s also made it harder. Like many other women my age, I became resistant to easy weight loss. Does this sound familiar?
The project to tackling this is to identify the root causes and address them. Often it’s a combination of root causes, such as age, hormones, and insulin resistance rearing its ugly head, after too many years of refined carb and sugar intake. Other root causes include inflammation and toxicity. With this knowledge, we can create the right dietary, movement, and supplement plan for you that works (if you work it)! Again I cannot emphasize enough how important it is to add that group support, and your partner and family are key in this as well. They don’t have to do exactly what you do, and your body is unique, but they at least need to be supportive. In our group program, we encourage bringing partners and kids on board.
- 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:
- I started with the Functional Whole 30 . Even as one of the co-leaders of this program, I still need the group for ideas, accountability, and support. This program includes a month of abstinence from sugar and alcohol.
- I weigh 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.
- I don’t eat 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.
- Focused exercise three times a week, 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 hour eating window. NOT keto.
- I only eat things I like.
- I take supplements for insulin resistance and my types of inflammation.
Want your own customized weight loss resistance plan? Contact me for a discovery call and let’s chat!