Are you working out more than you ever have before and eating less and less and still can’t lose those unwanted pounds? Do you feel like you’ve been on every diet out there and your weight keeps fluctuating? Do you find yourself frustrated, depressed, and maybe even angry? Weight loss is not simply reducing caloric intake and increasing activity level. This is because weight gain is a symptom of something not working properly in the body. The body is composed of various systems that influence our ability to burn or store fat and when these systems are out of balance, weight gain creeps up and taking off the weight becomes more of a challenge. Last month I discussed some pharmaceutical options for weight loss but I have found that long-lasting weight loss begins with understanding the root cause and nurturing the body back to balance.
Weight gain is caused by imbalances of hormones and nutrients, accumulation of toxins in the bowel and liver which do not allow stubborn fat to be released, and stressors in the mind and body. Thus, we find ourselves faced with “stubborn” weight and fat, which is resistant to calorie restriction and exercise.
Hormones
The main hormones responsible for weight gain are: insulin, cortisol (stress hormone), thyroid, estrogen, testosterone and progesterone. Excess insulin has several biochemical effects that contribute to obesity. Insulin directly stimulates production and storage of body fat. It also directly interferes with the breakdown, transport and burning of body fat. Too much insulin secretion over a long period of time has an adverse effect on other hormones like cortisol and growth hormone resulting in increased appetite, increased body fat and decreased muscle mass.
We are a stressed-out society, and cortisol production is through the roof for most of us. Cortisol in excess creates fluctuations in insulin levels (highs and lows). Insulin highs promote fat, and insulin lows create “crashes,” stimulating symptoms of food cravings, severe fatigue, headache, and dizziness.
With age, thyroid function declines. Sometimes your lab tests results for thyroid may be within the “normal” range, but it still may NOT be in the “optimal” range for your metabolism. Our sex hormones, such as estrogen, testosterone, and progesterone, also decline over time, creating imbalances resulting in estrogen dominance and weight gain.
Inflammation
Inflammation can contribute to weight gain and obesity by activating the stress response and cortisol levels. It also impairs insulin metabolism and increases the activity of the enzyme aromatase, which converts testosterone to estrogen. In men, this results in increased fat around the midsection, loss of muscle mass, and possibly breast development. In women, excess estrogen can impair thyroid hormone metabolism, resulting in slow fat burning. Inflammation can be triggered and perpetuated by infections, stress, food sensitivities, nutrient deficiencies, and toxin exposure. Consuming excessive amounts of refined carbohydrates and foods rich in arachidonic acid (beef, pork, dairy fat, egg yolks, shellfish) have an inflammatory effect. The gastrointestinal tract is a site of a lot of inflammation due to problematic food and the presence of trillions of bacteria, yeast and even parasites. Gut health is vital for weight loss to occur.
Nutrients
Each hormone requires specific nutrients for activation. For example, your body may have plenty of thyroid hormone, but without iodine to activate it, it does not work. High doses of nutrients are paramount for proper hormone functioning. Most of us are deficient in vital nutrients for our body’s proper functioning due to consuming genetically modified foods that have been stripped of nutrients during processing.
Natural ways to get your balance back
Detoxify
As we age, we accumulate various toxins in our body from food, medications, environmental pollutants and various other exposures. The accumulation of toxins in the bowel, liver, and tissues creates a toxic and acidic pH which will not allow fats to be released even with adequate exercise. Detoxification is the removal of these toxins and is an essential step for weight loss.
Identifying and addressing the underlying causes of weight gain
By figuring out the root cause of your weight gain, you can begin to help yourself win the battle of the bulge. Listen to your body and pay attention to those signs and symptoms. Is it thyroid, diet-related, hormonal imbalance, nutritional deficiency, too much stress, inflammation, a medical condition, or a combination of any of these factors?
Balance your hormones
Get your thyroid checked; decrease stress to minimize cortisol secretion; balance your eating to minimize insulin fluctuations; and get your hormones (estrogen, progesterone, testosterone, DHEA) checked if you think you are entering peri-menopause or menopause. Weight gain and holding on to stubborn weight in peri-menopause and menopausal phases are challenging battles for women. However, an imbalance of any of these hormones can make weight loss an uphill battle.
Diet
Choose foods that are natural and whole. Eat more vegetables and less refined and processed foods. Eat high quality meat (no hormones) and fish (wild caught vs. farm raised). Paying attention to your body’s response to food is key to helping your body to heal, thus enabling it to let go of unwanted pounds. For example, tomatoes may have a neutral effect on one person and an inflammatory effect on another, creating bloating, rash, upset stomach and/or diarrhea. Strive to eliminate inflammatory foods causing these symptoms in order to restore your body’s natural balance.
Nutritional Restoration
Deficiencies in nutrients necessary to break down (two words) fats can be an obstacle in weight loss. Nutrients like B vitamins, chromium, L-carnitine, Co-enzyme Q-10, lipoic acid, iron, magnesium and manganese are essential for proper metabolism of fats and carbohydrates. Nutrients necessary for proper thyroid function include iodine, zinc, tyrosine, selenium, and copper.
Herbal supplements can help to restore adrenal health easing internal stress and restoring proper metabolism. Many herbs and foods such as turmeric, oregano, garlic, green tea, blueberries and ginger contain bioflavonoids and polyphenols that limit free-radical production in the body. Be cautious in choosing your supplements, because supplement quality is not all the same. Some supplements can be harmful due to added fillers that can interfere with metabolism or even have a carcinogenic effect long term.
Exercise
Research has shown that exercise helps to reduce weight. Moving your body based on your tolerance on a regular basis can help your sluggish metabolism and improve strength and durability. Overexercising or exercising too hard or too long can stress the body, creating inflammation and deterring your weight loss efforts. Choose exercises such as walking, yoga, and Pilates to develop strength, flexibility, and coordination.
In conclusion, diets don’t work long term. The key to long-lasting weight loss and a healthier you is paying attention to the signs and symptoms your body’s giving you and also nurturing your body to restore your body’s natural balance with rest, healthy eating, and nutritional replenishment. Get tested if you suspect hormonal imbalances to find out where the dysfunction lies, and then correct it so weight loss can be permanent.
