The problem with dieting
Diets do not work! In fact, you may be one of the 70% who end up weighing more shortly after ending a diet than you did at the start! So, let’s look at why diets fail.
By exploring what it is exactly that is making you put on the weight, I can support you to make the changes you need for your body type. There are numerous reasons why you may struggle to lose weight. It could be a food intolerance, a hormonal issue or even stress making it difficult for you to manage your weight. By exploring what the underlying causes are you can take the right steps to resolve the blocks.
I offer a special weight loss programme. If you would like to discuss how we might work together to support you in making the changes needed to ensure long-term weight management without dieting or deprivation give me a call!
Why don’t diets work long-term?
Calorie-restrictive diets do not work in the long-term. A simple survival mechanism means that our bodies will always figure out a way to lay down stores of fat. By depriving your body of food and placing it under the stress of restricted calorie intake it releases cortisol that, in the long run, makes weight loss harder to achieve.
There are many other obstacles to weight loss that have little to do with your calorie intake or how much you exercise. These involve nutritional and hormonal imbalances, leaky gut, changes in your micro-biome, environmental toxins and even your genes.
So what are the key things we need to look at if you want to lose weight in an effective and sustainable way?
The monster hormone that causes weight gain, inflammation and chronic disease is insulin. The consumption of sugar, flour and refined carbs can cause a spike in your insulin levels and, when this happens just a bit too often, your cells become resistant to its effects. This results in more insulin being produced – and you become trapped in a vicious cycle of insulin resistance and increased production.
Balance blood sugar levels:
Extra weight around your middle, cravings for carbs and sugar, “crashing” (especially after eating carbs), having “moobs” (man boobs) and feeling angry when you are actually just hungry might all be signs that your blood sugar levels are out of balance.
Consume metabolic-enhancing foods:
Protein-rich foods give your metabolism a boost by requiring more energy to digest. Known as the TEF (Thermic Effect of Food), it refers to the number of calories needed by your body to absorb the nutrients in your meal. Other foods such as chilli or ginger can have metabolic enhancing properties.
Ensure healthy thyroid function:
Your thyroid gland regulates your metabolism. Iron, zinc, and selenium are all required for its proper functioning. Other foods including cruciferous vegetables (when raw in salads or juices), soy products and those that contain gluten, contain thyroid-blocking compounds if consumed in large quantities.
However, these are general guidlines and you cannot look at them in isolation. Your body is unique to you. All these factors have a complex and interconnected part to play in how your body metabolises the food you put in your mouth. Nutritional therapy is an evidence-based practice that looks at your requirements on an individual basis.
It is only by addressing all these issues personal to you and combining this with positive lifestyle changes that you have any chance of sustaining a healthy weight.
Check for food intolerances:
Having an underlying food intolerance can be a trigger for inflammation and hormonal imbalance which may be a factor in weight gain. I find clients often know deep down what foods are a problem for them. With a little bit of guidance and coaching on eliminating these problem foods and introducing alternatives they can make a tremendous difference to how they feel and look. You might like to look at my post on gluten: Could gluten cause my symptoms?
Or could the issue be more psychological in nature?
You may find that there are psychological blocks that are preventing you from being the weight that you want to be. This is where Wellbeing Coaching comes into play. By looking at all aspects of your life, we can work out what are the underlying blocks to your weight loss. By helping you to explore the reasons why you want to make changes and what motivates you, what your fears are, what is your self-sabotage and your negative self-talk we can start to turn things round. Together we can set goals that you know you can manage and by identifying the small changes which you decide you can make I support you to take charge of your health.
Coaching or Nutritional Therapy?
As a nutritional therapists I can offer you a full dietary analysis along with appropriate testing if needed to identify what your body needs and help you achieve the results you want. Or you might be interested in joining an evening group. For more info go to:Eating for health & weight management
As a Wellbeing Coach, I can support you to uncover what the underlying psychological barriers are to help you to reach your goals. Contact me if you would like to talk about Wellbeing Coaching!
You might be interested in our MindBody Retreat taking place in May 2022. Combining healthy eating and solution focused therapy for a mind and body reset. This is a 5-day, 4-nights retreat run by two highly skilled nutritional therapists and a psychotherapist. It will take place in the fabulous Black Mountains of Wales. For more info go to https://www.mindbodyretreats.co.uk