If you find yourself concerned about your weight, you’re not alone. In my practice as a functional medicine nutritionist, I often work with women who are navigating through issues like fatigue, inflammation, chronic pain, brain fog, hormone imbalances, and unexplained weight gain. Weight, while just one aspect of overall health, is a common concern among many of my clients.
The prevalence of overweight and obesity is staggering, with two-thirds of adults and one-third of children in the United States currently affected. These conditions pose significant health risks, including type 2 diabetes, heart disease, and certain cancers. While achieving a healthy weight is vital for improving health and reducing these risks, the traditional approach of simply “eating less and moving more” often falls short.
Weight loss presents numerous challenges, especially in today’s environment:
- Abundance of Food: We’re surrounded by food options 24/7, making it challenging to make healthy choices consistently.
- Emotional Eating: Eating isn’t just about sustenance; it serves as gratification, a social activity, and sometimes even a reward.
- Sedentary Lifestyle: Modern conveniences like computers and cars have led to a more sedentary lifestyle, making it harder to incorporate physical activity into our daily routines.
- Habit Change: Changing ingrained eating habits and reducing calorie intake voluntarily is notoriously difficult.
- Unsustainable Diets: Many diets offer short-term results but fail to provide long-term sustainability.
- Maintenance Challenges: Even after achieving weight loss, maintaining it can be extremely challenging, especially for women post-menopause.
Today, let’s explore strategies tailored to address these challenges and promote sustainable weight loss in the context of functional medicine.
What is metabolism and how can I create sustainable weight loss?
Understanding metabolism is crucial when it comes to achieving sustainable weight loss, especially for women grappling with issues like fatigue, inflammation, chronic pain, brain fog, hormone imbalances, and unexplained weight gain. Your metabolism encompasses the processes by which your body converts food and drink into energy, fueling essential functions such as breathing, blood circulation, hormone regulation, temperature maintenance, and cellular repair and growth.
Your weight is influenced by a combination of factors, some of which are beyond your control, such as genetics, family history, and hormonal imbalances. However, there are controllable factors that play a significant role, including dietary choices, medication use, stress levels, sleep patterns, and physical activity levels.
One key aspect of metabolism is your basal metabolic rate (BMR), which refers to the amount of energy (calories) your body expends at rest to sustain vital functions. In fact, your BMR accounts for about two-thirds of the calories your body burns daily.
Your metabolism is predominantly influenced by your body size and composition. This means that individuals with larger bodies or higher muscle mass tend to burn more calories at rest. Men, who typically have larger body sizes and greater muscle mass than women, often exhibit a naturally higher metabolism. Similarly, younger individuals tend to have higher metabolic rates due to their higher bone and muscle mass.
“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.
However, as we age, there is a natural decline in bone and muscle mass, accompanied by an increase in fat mass. Failing to take proactive steps to maintain bone and muscle mass can lead to a decrease in metabolism over time, resulting in weight gain.
In addition to body composition and age, certain medical conditions can profoundly affect metabolism. Hormonal disorders like Cushing’s syndrome, polycystic ovarian syndrome (PCOS), and hypothyroidism (underactive thyroid) can slow down metabolism, making weight management more challenging. It’s important to note that these conditions often present with a range of symptoms beyond weight gain. If you suspect an underlying medical condition, it’s crucial to consult with your doctor or healthcare professional for diagnostic tests and appropriate management.
While a slow metabolism may contribute to weight gain, it’s not the sole factor at play. How your body processes food and beverages, as well as your level of physical activity, also influence your weight. The process of digesting food itself requires energy, with approximately 10 percent of the calories from carbohydrates and protein being utilized during digestion. Moreover, engaging in regular physical activity contributes to calorie expenditure, further aiding in weight management efforts.
While individual differences exist in how easily people gain or lose weight, the fundamental principle of the “energy equation” holds true for weight management. In essence, your weight is determined by the balance between the calories you consume and the calories you expend.
Sustainable Weight Loss Strategies
Before embarking on any weight-loss program, it’s crucial to consult with your healthcare provider. Not all weight-loss products or programs are suitable for everyone, and some may even pose risks to your health depending on your current health status and goals. Exercise caution, especially with products or programs that promise rapid, long-lasting, or effortless weight loss.
Having the right guidance and support can truly make a difference. Customized nutrition, paired with targeted nutraceuticals and exercise programs, eliminates the guesswork entirely. As a functional medicine nutritionist, I specialize in identifying root causes and addressing the underlying issues that create imbalance in the body. Weight loss becomes a natural side effect of achieving optimal health. With a personalized lifestyle plan, I can help kickstart your metabolism and shed those unwanted pounds effectively.
Your behaviors and habits do play a significant role in shaping your weight, and you have the power to modify them according to your goals. If you’re overweight or obese and aiming to lose weight, a common recommendation is to reduce your daily calorie intake by about 500 calories. Additionally, incorporating other strategies such as increasing physical activity can accelerate progress towards your weight-loss goals.
Here are your top six strategies for weight loss/maintenance, tailored to address the needs of women dealing with various health issues:
- Set Specific, Realistic, Forgiving Goals:
Instead of aiming for a generic goal like “lose weight,” focus on smaller, more achievable objectives. Consider setting daily or weekly goals, such as preparing a vegetable-rich meal over the weekend, reducing exposure to food cues (like hiding tempting snacks out of sight), or committing to a 30-minute daily walk at least five days a week. It’s essential to give yourself time to adapt to new habits—aim to stick with each habit for at least a week or two before adding another. Remember, sustainable weight loss often takes time; aiming to lose around 5% of your body weight over six months can be a more realistic and manageable goal.
Check out my latest blog post on creating attainable nutrition goals here.
- Ditch the “Diet” Mentality and Focus on Lasting Improvements for Sustainable Health:
Shift your focus from restrictive diets to making lasting improvements for overall health. Emphasize incorporating a variety of fruits, vegetables, and lean proteins into your diet. Swap out saturated and trans fats for healthier options like olive oil, nut butters, and avocados. By nourishing your body with nutrient-dense foods, you’ll not only support weight management but also promote optimal health and well-being.
- Experiment with Different Eating Approaches to Find What Works for You:
Explore alternative eating habits to discover what best suits your lifestyle and preferences. Practice mindful eating by slowing down and savoring each bite, allowing yourself to fully enjoy the sensory experience of eating while paying attention to cues of fullness. Try techniques like putting your fork down between bites, sipping water, or thoroughly chewing your food to enhance mindfulness and prevent overeating. If you have a habit of snacking mindlessly in front of screens, replace it with a glass of water or unsweetened beverage to break the cycle and promote healthier eating habits.
- You Don’t Have to Exercise to Be More Physically Active (But You Can):
Boosting your daily activity level is crucial for weight management and overall health. Aim to move for at least 30 minutes every day, even if it’s broken into shorter sessions. Incorporating aerobic activities like walking or cycling is an efficient way to burn calories. Additionally, consider including weight training exercises in your routine to build muscle mass, which can increase your metabolic rate. Remember, physical activity doesn’t have to be structured exercise; simple lifestyle changes like taking the stairs, parking further away, or engaging in household chores and gardening all contribute to your overall activity level. Even small movements like fidgeting can contribute to calorie expenditure through non-exercise activity thermogenesis (NEAT). Every bit of physical activity counts toward your health and weight loss goals.
- Reward Your Successes:
Celebrate your achievements, no matter how small, to reinforce positive behaviors and maintain motivation. Rather than using food as a reward, treat yourself to non-food activities or items that bring you joy. Consider purchasing a book, movie, or music album you’ve been wanting, or indulge in a favorite hobby or pastime. You might even allocate a small amount of money towards saving up for a larger reward. Remember, rewards don’t have to be material; allocate time for self-care activities like taking a relaxing bath, pampering yourself with a manicure, or exploring a new craft or hobby. Find what brings you joy and use it to reward your progress along your weight loss journey.
- Persevere:
Weight loss is a challenging journey, and setbacks are a natural part of the process. Understand that success may not come overnight, and it often requires perseverance and resilience. Every day presents a new opportunity to recommit to your goals. If you veer off track, don’t be discouraged; instead, refocus your efforts and try again. Research suggests that persistently attempting to lose weight, even after setbacks (commonly known as “weight cycling”), can significantly reduce the risk of adverse health outcomes. Don’t give up; stay determined and keep moving forward, knowing that every effort brings you closer to achieving your goals.
In conclusion…
While weight serves as one aspect of overall health, it remains a significant concern for many individuals. Achieving weight loss is undoubtedly challenging, influenced by a myriad of factors that encompass both genetic predispositions and lifestyle choices.
The foundation of successful weight management lies in adopting healthier eating habits and increasing physical activity levels. However, the path to achieving these goals is highly individualized, with various approaches available to tailor to your unique needs and preferences. From your dietary approach to goal-setting and self-rewarding strategies, customization is key to finding what works best for you.
Achieving sustainable weight loss is a journey that requires personalized guidance and support. While weight management is influenced by various factors, including genetics and lifestyle choices, finding an approach that works for you is key. As a Functional Medicine Nutritionist, I am here to provide tailored solutions to address your specific concerns and dietary needs. Whether you’re struggling with unexplained weight gain or other issues, I offer comprehensive support to help you achieve your health and wellness goals. Don’t hesitate to take the first step towards a healthier, happier you—schedule a consultation today to embark on your journey to optimal well-being. Book today!
About the Author
Cindy Crandell, R.N., a Functional Medicine Nutritionist, and CEO of Wholesome Health LLC, boasts a rich background encompassing 25 years of experience in both conventional and functional medicine. With a holistic approach and tailored nutrition plans, Cindy specializes in assisting women grappling with inflammation, fatigue, brain fog, hormonal imbalances, and unexplained weight gain, aiding them in reclaiming health and vitality.
Ms. Crandell’s expertise spans various demographics, including children, adolescents, adults, and geriatric populations. Armed with a degree in Applied Science, certifications in Nutrition, Health, & Fitness, and training in First Line Therapy for chronic illness management, she has also completed holistic healing certification through the College of Bioenergetics and holds certification in Functional Medicine from the Institute of Functional Medicine.
A member of esteemed organizations such as the American Association of Nutritional Consultants, the American Nurse Association, and the Celiac Foundation, Cindy actively engages in nutritional workshops and public speaking engagements. Her expertise has been showcased on platforms like Fox 2 News’ “Doctor is in Segment,” WJR’s “Big Story,” where she has been a guest alongside Dr. Robert Levine of Henry Ford on WNZK’s “Wednesday Wellness Talk Show.” Her insights have also been featured in prominent publications like the Oakland Press and Clarkston News.
Beyond her professional endeavors, Cindy finds solace in practicing yoga and cherishes moments spent with family, enjoying boating adventures, and connecting with nature.
References
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