Overcoming weight loss resistance
You feel like you’re doing everything right. You’ve cut out processed foods, you’re exercising and eating loads of veggies. But still, the needle on the scale won’t move. Sound familiar? If so, know you’re not alone... and it’s not your fault. You may have a case of weight loss resistance.
What is weight loss resistance?
Simply put, it’s when your body has imbalances that make losing weight extremely difficult.
Some of these imbalances include:
High cortisol due to chronic stress
Excessive blue light exposure
Heavy metal toxicity
Estrogen dominance
Low testosterone
Hypothyroidism
Blood sugar dysregulation
Sleep disturbances
Gut microbiome imbalances
As you can see, the list is a long one! Luckily, once these imbalances are addressed, weight loss gets much easier. This guide will give you a bird’s eye view of the common causes of weight loss resistance, along with helpful tips and resources. That way, you can get the support you need to help your body come back into balance -- so you can finally shed excess weight.
Culprit#1: High Cortisol
Cortisol, your body’s main stress hormone, has a major impact on your weight. It regulates your blood sugar, influences your metabolism, suppresses your immune system, and reduces inflammation in your body. So when cortisol stays high for too long, things can go haywire. High cortisol levels can increase your appetite and cause cravings for sugary and fatty foods, which may lead to weight gain. High cortisol can cause you to store excess belly fat (aka “stress belly”).
Signs of high cortisol:
Weight gain, especially around the belly
Irritability
Trouble concentrating
Extreme fatigue
Headaches
High blood pressure
Muscle weakness
High blood sugar
How to address it: Balance your blood sugar and find ways to relieve your stress, whether that’s: Meditation Spending time in nature Gentle exercise Breathwork Journaling Taking adaptogenic herbs
Culprit#2: Blue light exposure
Yep, that’s right. Spending too much time staring at your phone, laptop. or TV may show up on the scale. Electronic devices emit blue light, which disrupt your body’s sleep wake cycle, also known as your circadian rhythm. Evidence shows that excessive blue light exposure in the evening can trigger metabolic changes that may lead to weight gain.
Signs of excessive blue light exposure:
Eye strain Headaches or migraines
Blurry vision
Poor sleep
Trouble focusing
How to protect yourself from blue light: Dim lights once the sun goes down. Use red light bulbs for night lights and reading lamps. They’re less likely to disrupt the sleep hormone melatonin. Avoid electronics for 2-3 hours before bed (or limit them at the very least). Use blue light blocking glasses when you do look at screens at night. Install blue light screen filters like Flux on phones, laptops, and tablets.
Culprit#3: Heavy metal buildup
Heavy metals like mercury and lead are everywhere. They’re found in the food we eat, the water we drink, the air we breathe, and the products we use. When these toxic metals build up, it can affect your health, and your waistline. Research shows heavy metal accumulation is linked with a higher BMI and waist-circumference. But it’s hard to pinpoint why. Some say it’s because heavy metals disrupt hormone production. Others say it’s because they deplete minerals, which can lead to weight gain. Either way, removing these toxic metals may correct these imbalances... which may help you lose weight.
Signs of heavy metal buildup:
Chronic fatigue
Brain fog
Memory problems
Anxiety or depression
Insomnia
Skin irritations
Digestive problems
Joint pain
Tingling in hands and feet
How to test: Heavy metal tests can be done via your blood, urine, hair, or even fingernails! A slow, gentle approach is best for removing heavy metals. Work with a practitioner for guidance.
Culprit#4: Estrogen dominance
Estrogen is a reproductive hormone that works with its sister hormone progesterone. Together they regulate the menstrual cycle and set the stage for pregnancy. But at times estrogen levels can get too high. This is known as estrogen dominance, and it can bring on a slew of symptoms, including weight gain. Estrogen is made by a woman’s ovaries, the adrenal glands, and even fat cells. The more excess fat you carry, the higher your estrogen will be. This can create a vicious cycle that can make it tough to lose weight.
Signs of estrogen dominance:
Irregular menstrual cycles
Heavy periods
Severe PMS
Loss of libido
Infertility
Fatigue
Mood swings
Hair loss
Uterine fibroids
Fibrocystic breasts
Weight gain, especially around your hips, thighs, and mid-section
Risk factors for high estrogen: Birth control pills or hormone replacement therapy, Sluggish liver, Poor gut health, Problems with ovulation.
Tips to begin addressing it: Swap plastics for glass and stainless steel. Plastics contain chemicals like BPA, which can disrupt hormone balance. Eat a high fiber diet. This helps your body remove excess estrogen via your poop. Drink milk thistle or dandelion tea. Both support the liver so it can detox excess estrogen.
Culprit#5: Low testosterone
Testosterone is the primary male sex hormone. It helps regulate libido, bone mass, and plays a key role in male fertility. But testosterone is also plays a role in fat distribution and muscle mass for men and women . Which means, when testosterone is running low, it’s harder to build muscle. This can slow down your metabolism, which may cause the scale to creep up. Testosterone levels decline naturally with age. Yet there are ways to boost testosterone production.
Signs of low testosterone:
Being overweight
Loss of muscle mass
Decreased sex drive
Erectile dysfunction
Low sperm count
Fertility issues
Irritability
Depression
Less beard growth
How to address it: Eat a nutritious diet. Include a good balance of protein, fats, and carbs to support testosterone production. Physical exercise. Weight lifting in particular is shown to boost testosterone levels. Get daily sun exposure. Vitamin D deficiency is linked with low testosterone levels. Reduce stress. High cortisol levels can cause testosterone to dip.
Culprit#6: Hypothyroidism
Your thyroid is a small butterfly, shaped gland that lives in your neck. Its job is to produce thyroid hormone, which regulates your metabolism. But sometimes the thyroid struggles to make enough thyroid hormone. This is known as hypothyroidism. And when the thyroid slows down, so does your metabolism. That’s why weight gain is one of the telltale signs of hypothyroidism.
Signs of hypothyroidism:
Sensitivity to cold
Weight gain
Hair loss
Feeling tired
Sore muscles and joints
Depression
Slow heart rate
Constipation
Dry skin
Heavy or irregular menstrual periods
How to address it: Traditionally, hypothyroidism is treated by taking synthetic thyroid hormone. Changing your diet may also improve thyroid function by restoring key nutrients.
Culprit#7: Blood sugar issues
Glucose (aka ‘blood sugar’) is your body’s main source of energy. When you eat carbs, your body break them down into glucose. Your pancreas then secretes hormone insulin to help glucose get into your cells. When you eat a lot of sugar or carbs, more insulin is secreted. When your body has excess insulin or blood sugar, that extra sugar is stored. Some is stored in your liver and muscles. But when those are full, that extra sugar is stored as fat. That’s why blood sugar dysregulation often leads to weight gain.
Signs of blood sugar imbalance:
Feeling hungry
Dizziness
Irritability or anxiety
Heart palpitations
Feeling tired or weak
Confusion
Shaking
Sugar cravings
Headaches
Tingling in the lips
How to address it: In short? Keep your blood sugar as steady as possible, and to learn more about balancing your blood sugar, consider following the Glucose Goddess on Instagram.
Culprit#8: Sleep disturbances
Not sleeping well can make it tough to lose weight. Lack of sleep can increase the stress hormone cortisol. And as mentioned, when cortisol gets high, it can increase your appetite and cause your body to hang onto fat. In fact, research shows that people who sleep less than 7 hours a night have a higher BMI and are more likely to be obese than those who get enough Zzz’s.
Signs of poor sleep:
Feeling unrested upon waking
Waking up frequently throughout the night
Having trouble falling asleep
Feeling fatigued throughout the day
Irritability
Yawning frequently
Trouble focusing
How to improve your sleep quality: Keep a consistent sleep schedule. Aim to get 7-9 hours of sleep every night. Avoid blue light from electronics for 2-3 hours before bed. Blue light exposure at night messes with your sleep-wake cycle. Create an ideal sleep environment. That means cool, dark, and quiet. Use black out curtains or a noise machine if needed. And drop the thermostat a few notches before bed. Don’t drink caffeine in the late afternoon. Its effects can linger for up to 5 hours and may disrupt sleep.
Culprit#9: Gut imbalances
Did you know over 10 trillion microbes live in your gut? These viruses, bacteria and fungi make up your gut microbiome. Some of these bugs are beneficial, while others aren’t. But when your gut is healthy, these microorganisms coexist peacefully. But sometimes your microbiome’s balance get disrupted and the ‘bad bugs’ get out of hand. This can happen due to poor diet, stress, antibiotic overuse, or chronic infections. Your microbiome affects your digestion, how fat is stored in the body, and the hunger hormone ghrelin. So when your microbiome gets out of balance, it can impact your weight.
Signs of Gut Imbalances:
Digestive issues like constipation, diarrhea, heartburn, gas, or bloating
Skin issues like eczema, psoriasis, acne, rosacea, and dandruff
Mental health problems like anxiety or depression
Trouble sleeping
Sugar cravings
Fatigue
How to treat it: Eat probiotic rich foods like yogurt, kefir, sauerkraut, & kim chi Follow an anti-inflammatory diet such as the Mediterranean diet with plenty of high-fiber foods. Work with a holistic health practitioner to treat gut infections.
