Losing weight for the metabolically challenged is no laughing matter. It’s not as simple as calories in versus calories out contrary to popular belief. In fact most of the time it doesn’t have as much to do with how much you eat at all.Very often the most important thing to look into for many people who aren’t losing weight is hormones. Are there any metabolic challenges, hypothyroidism, insulin or leptin resistance and other metabolic syndromes?
For instance hypothyroidism affects many women especially as they get older. Whether your thyroid is sluggish or if you have had a thyroidectomy, losing weight is going to be a challenge as one of the key functions of the thyroid is controlling one’s metabolism and many people don’t realise what’s going on for years especially if they have a sluggish thyroid.
So if you have tried every diet known to mankind, experienced semi starvation and have even exercised for more than an hour in a day consistently and still can’t lose weight, then it’s time to take a look and this can easily be done with a blood test.
Assuming it is any of the above or your hormones are not working as well as you’d like them to then take a look at some of these methods for weight loss that might help jump start your efforts alongside the doctor’s recommendations.
Keeping a food diary is a must. Find out what your body agrees with and what it does not.
Many times if your metabolism is slow due to hypothyroidism or for any other reason, food sensitivities may occur, a gluten intolerance for instance may develop.
In addition interference of supplements may be a factor, for example if you are on thyroid medication and taking a multi vitamin supplement with iron around the same time, absorption of your medication may not be as good.
Things like iron and magnesium interferes with absorption which in turn causes your already slow metabolism to slow down even further.
One tried and tested method is of course calorie restriction but be careful of liquid sugar too in the form of juices and other “healthy’ drinks.
Following a low glycemic or low GI diet may help.
Opt for foods that are whole or unprocessed, very often a higher calorie diet or raw or unprocessed food with lots of vegetables and fruits as well as sufficient protein works out better than eating a more restrictive diet that does not eliminate processed food and sugar.
Remove trans fats from your diet completely as well as high fructose corn syrup which is often present in large amounts in what appears to be “health” food like some cereals, energy bars and even in dried fruits.
Limit your salt intake as very often metabolism challenged people already have a tendency to retain water in the body and salt encourages water retention. Also rock salt or pink salt works better and can be a good replacement as it is not refined and contains minerals.
Intermittent fasting helps more than eating small meals often for many as the challenge is always digesting the food quickly so giving the body long periods of rest helps.
Check also for other food intolerances that maybe causing headache and weight gain.
This could be anything from soy to wheat or dairy.
Lastly good old fashioned exercise is key. Aim for at least 30 minutes three to four times a week.
The problem here is that many are fatigued from the inability to be as active due to sluggish metabolisms.
So start with small increments, light stretching to daily walks maybe, take the stairs when you can and simple body weight exercises like leg raises and sit ups all add up.
Lastly it’s going to take longer to lose weight than for people who aren’t struggling with these issues but perseverance is key and small increments of exercise and tweaks in your diet are going to go a long way.
Don’t let anyone tell you otherwise.