This article was shared with permission from www.amymyersmd.com.
Did you start off this year by vowing to lose those stubborn pounds? Is this your second, third, fourth, or umpteenth time trying to lose weight that just won’t go away? If so, I want this year to be different for you! I want this to be the year that you take back your health, and if that includes weight loss, I want to help you reach that goal!
To help you do that, I’m going to guide you through my approach to weight loss, which includes finding the perfect diet for you, overcoming underlying causes of weight gain, and fine tuning your diet for your unique needs. Let’s get started!
How to Find the Perfect Diet for You
My first recommendation for anyone struggling to lose weight is always to complete The Myers Way ® Comprehensive Elimination Diet to remove all toxic and inflammatory foods and identify any personal food sensitivities.
If you’re eating a diet of processed junk food (yes even junk food labeled, “healthy’, “gluten-free’, “low-calorie”, or “low-fat”), or foods you have a sensitivity to, you’re continuously damaging your gut, disrupting your hormones, and stressing your immune system; all of which can cause you to gain weight.
Your body was designed to eat and digest real food – meats, vegetables, and fruits – not packaged foods, even those labeled gluten-free. When you feed your body processed foods that are calorie dense, nutrient poor, and full of toxic chemicals, it doesn’t function properly. Your systems go haywire, the pounds start piling on; you tire easily, and it can become difficult to concentrate. Sound familiar?
The good news is, simply switching to a diet of whole, clean foods that your body can digest can reverse all of these symptoms and kickstart your weight loss. In fact, for many people completing my guided elimination diet program, The Myers Way® Comprehensive Elimination Diet, the pounds simply fall away as they cut out the junk and remove inflammatory foods such as gluten, dairy, corn, soy, sugar, and eggs.
Then, after your body has had a break from the constant inflammation, and has begun digesting foods the way it was designed to, you can add foods back in one at a time, to figure out which-which ones you do well with (and can continue eating), and which ones you have a sensitivity to. Unlike short-term, cookie-cutter weight loss diets, this process will help you discover the perfect life-long diet for your unique needs.
If you’re ready to discover your perfect diet, I highly recommend The Myers Way® Comprehensive Elimination Diet eCourse. It includes all of the resources you need, including meal plans, recipes, symptom trackers, and more, to succeed on an elimination diet.
4 Ways To Beat Underlying Causes of Stubborn Weight
For a small group of people, switching to a clean, anti-inflammatory diet is helpful, but isn’t quite enough to get them all the way to their weight loss goal. If you’re in this camp, it’s very likely that underlying health issues are sabotaging your weight loss. Let’s take a look at what underlying health issues might be, and how you can overcome them.
1. Underactive Thyroid
It’s estimated that 20 million Americans have a thyroid problem, and up to 60% of them are completely unaware of it. Hypothyroidism, which is an underactive thyroid, accounts for 90 percent of all thyroid imbalances, and one of the primary symptoms of hypothyroidism is unexplained weight gain or the inability to lose weight.
This is because your thyroid is responsible for regulating many of your body’s processes, including metabolism. So if your thyroid is underactive, your metabolism slows down, and your overall energy production decreases. In addition to an inability to lose weight, hypothyroidism can lead to fatigue, mood swings, anxiety, muscle and joint pain, hair loss, constipation, brain fog, and a low body temperature.
If you suspect that you may have an underactive thyroid, it’s important to get a complete thyroid panel to get a proper diagnosis. Most conventional doctors only use one or two tests, as opposed to a full panel and use the “normal” lab reference ranges as their guide. For a complete list of all of the thyroid tests I run on my patients, and optimal lab ranges, see this article.
2. Chronic Stress
You’ve likely heard that stress contributes to weight gain, but it goes far beyond the urge to reach for the chocolate after a long, stressful day. When you experience, stress your body releases a flood of cortisol, the hormone that powers your fight or flight response. One unfortunate side effect of cortisol is that it can cause you to gain weight and prevent you from losing weight.
Furthermore, when you’re chronically stressed, your cortisol levels go up and stay up, which can cause progressive weight gain or a weight loss plateau.
Numerous studies had shown that when animals are stressed, they gain weight, even if they’re eating the same number of calories as they did before they were stressed. These studies also show stressed animals gain more weight than unstressed animals eating the same number of calories.
If you are having difficulty losing weight, take an honest look at your daily stress levels. Are you always feeling overrun and overworked? Are you doing anything to reduce stress? If not, you’ll want to incorporate stress reduction techniques into your program. You can read more about how stress impacts your health, and how to relieve it, in this article.
3. Other Hormonal Imbalances
Imbalances in thyroid and stress hormones are common causes of an inability to lose weight, but they’re not the only hormones that can cause an issue. Imbalances in insulin and sex hormones (estrogen, progesterone, testosterone) are also common culprits of stubborn weight.
When insulin and blood sugar levels are off, it can cause sugar cravings, weakness, irritability, and excess belly fat. An imbalance in sex hormones can lead to an inability to lose weight, in addition to muscle loss, poor sleep, memory problems, and sexual difficulties.
So how can you get your hormones in balance so that you can start to see the weight coming off? Follow all four pillars of The Myers Way® to support your body’s natural hormone production and regulation, and work with a Functional Medicine doctor who can order functional hormone testing.
4. Toxic Overload
Today’s modern world is filled with dangerous chemicals, heavy metals, medications, and other toxins that can wreak havoc on your endocrine system. Many of the toxins in your foods, water, and personal and household care products, like shampoo, lotion, candles, and makeup, mimic the activity of hormones, like estrogen.
This disruption in your natural hormonal cycle can cause an inability to lose weight, as well as other more serious issues, like autoimmune diseases.
Taming your toxic burden is the third pillar in The Myers Way® and it’s a critical component of the program. Check out this article to learn more about how to identify and minimize your exposure to toxins, and how to support your body’s natural detoxification processes.
3 Ways To Optimize Your Diet Even Further
Have you adopted a clean diet that is right for your unique needs, addressed all underlying causes of weight gain, and want to optimize your weight loss even further? If so, let’s dig a little deeper. Here are some additional tips to help you fine-tune your diet, and find the lifestyle balance that works best for you.
1. Get a Clear Picture of Calories In vs. Calories Out
I generally don’t recommend counting calories since it can create added stress and extra work for many people, but if you’ve ruled out all underlying causes and you’re not making as much progress as you’d like, the cause may simply be that you’re eating too many calories. Even excess calories from healthy foods can cause you to gain weight.
There are many free fitness and calorie trackers out there that you can download right to your phone. These tools estimate your optimal daily calorie intake based on your height, weight, and gender, and then compare that to the actual number of calories you eat throughout the day.
Most of them also allow you to track your exercise so that you can compare total calories in vs. total calories burned.
You don’t have to count calories throughout the whole program, but spend a few days to a week inputting your meals and workouts to get a feel for where you stand. If you notice that your daily calorie intake exceeds your recommended calorie needs, scale back by reducing your portion sizes or cutting back on high-calorie foods.
2. Find the Right Carb to Protein to Fat Ratio
If you’ve tracked your calories and you’re within your recommended ranges, take a look at your ratio of macronutrients – carbohydrates, protein, and fats. In the 1980s and 1990s, low-fat diets were all the rage. Fat was demonized and blamed for excess weight and health problems.
We now know how important and beneficial healthy fats are, and the pendulum is swinging back the other way, with low-carbohydrate diets gaining popularity.
The truth is, there is no silver bullet for weight loss or health in general. It’s true that fat is higher in calories than protein, and carbohydrates can cause unwanted blood sugar spikes, but the goal is not to completely cut out entire macronutrient groups. All three of the macronutrients are essential for your body to function; the goal is to find the right balance for your body.
If you need to reduce total calories, you can cut back on (but not eliminate) fat. If you don’t do well with carbs, focus on getting them from lower carbohydrate foods, like green vegetables, instead of higher carb food like sweet potatoes.
To learn more about how eating healthy fats can actually help you lose weight, check out The Fat Summit, a free, online event hosted by my friend Dr. Mark Hyman, featuring interviews with over 30 top medical, dietary, and research experts. This free event will take place January 25th-Feb 1st, so don’t wait, register now!
3. Swap in a Meal Replacement Shake
If you’re having trouble figuring out portion sizes, or you just want to take the guesswork out of some of your meals, consider replacing a meal or two a day with The Myers Way® Paleo Protein shakes. These shakes are brand new to my online store and are approved for all of The Myers Way® protocols, including The Autoimmune Solution.
They are made from the pure beef protein that comes from grass-fed, non-GMO cows, free of hormones and antibiotics. In addition to protein and amino acids, they contain Vitamins A, B, and D, and come in chocolate and vanilla flavor. Just mix one scoop into 8 ounces of water for a quick and easy breakfast or lunch.
Remember, my program is called The Myers Way® because it’s about making smart, healthy choices a way of life. Health is more than just a number on a scale. If you’re feeling good, nourishing your body, and making progress, then you’re on the right track!
If you’d like some additional support or an accountability buddy, be sure to join my free, online community forum, and consider booking a Wellness Coaching session with one of my registered dietitians.
I know that for some of you who have been sick for years and are overcoming chronic illness, your goal is actually to gain weight does not lose it. That’s why next week I will follow up this article with a post about how to gain and maintain weight while still following The Myers Way®. If you haven’t already, make sure to sign up for my newsletter so that you don’t miss it!
Want to learn more about thyroid function? Sign up for The Thyroid Connection Summit, my FREE online event October 24th-31st!
This FREE online event features interviews with over 30 of the world’s top thyroid experts and airsOctober 24th -31st. Trust me when I tell you, it’s an event you won’t want to miss! You can register for free to watch the talks on the day that they air.