Why Is My Weight Stuck?
At times I wish I had a simple machine that would calculate body metabolism, calorie intake, hormones that affect both weight loss and gain, the genetic makeup of a person to determine appropriate ratios of macronutrients, and micronutrients, and also be capable of measuring brain peptides that relate to depression and stress. It would make my understanding of what is working (for weight loss) and what is not, much easier. But that machine does not exist.
Having said that, sometimes if we are to sit back and truly analyze our day and week, how much we ate, how much exercise and at what intensity, we might develop an answer as to why nothing happened with the weight this week, even though we thought we put in a good effort.
So, analyze the following and see if there is something that helps explain your situation.
1. Metabolism. As you lose weight, your body metabolism will slow somewhat. If this is what is going on, then you must increase your daily activity, either in duration but preferably in intensity. If you are primarily doing aerobic activities, it is time to add in some weight lifting.
2. Emotional. Stress, depression, loneliness, fatigue and even happiness can sabotage us. This might lead to extra snacks, or increased portions without us being aware. Even being successful for a few weeks can lead to a sense that we don't have to be as cautious with portions as before. So, check that you aren't snacking more or having larger meals. Practice stretching and deep breathing regularly to help with the stress. Exercise also helps reduce any kind of adverse emotion.
3. Dietary. Sometimes, or bodies just adapt to how we are eating, and it may be time to alter how or what you are eating. Instead of salads at lunch, possibly you could have left over chicken with some vegetables. Adding in a bit of extra fat (i.e. almonds, peanut butter, etc.) can also help.
4. Hidden stresses. Changes in jobs, illness, moving, job related stress all hinder weight loss. Similarly, sleep deprivation may also have an effect. High stress increases your body cortisol (a hormone) which will inhibit fat loss, and poor sleep messes with your night secretion of Growth Hormone which is good for fat metabolism and muscle growth.
5. Portions and Frequency of eating. Are you still eating small portions frequently? Has your alcohol consumption increased? Are you going to more parties, or out to more restaurants for business or pleasure? Has something changed that would explain weight gain, or lack of weight loss?
6. Exercise. This is very important. With our busy lives, it seems to be the first thing we give up, yet it is very necessary for health, stress, weight loss and weight maintenance. If time is a factor, do a more intense workout in less time (20 minutes and not 40, but push yourself harder during those 20 minutes). Don't make excuses of time. We can all do some pushups, squats, lunges anywhere anytime around the house. It doesn't have to be fancy, just do it when you have 30 seconds to do something.
Just don't ever give up. Try to find solutions, and try not to be frustrated. You can do this!
Dr. Doug