Does it feel like no matter what you do, you still aren’t getting the results you want? You’re not overeating or eating junk food but you’re still not losing the weight. And maybe you are even gaining weight. I know it is extremely frustrating and discouraging. You begin to wonder how and why this is happening to you.
A lot of people seem to think weight loss is just a case of calories in and calories out. The diet industry has fooled us into thinking that we just need to eat less and exercise more. This approach is an overly simplistic view of how to lose weight.
There’s definitely more to the equation.
A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition and your eating habits.
But, let’s go beyond the eat less and exercise more advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.
As we age, we lose as much as three to five percent muscle mass each decade after the age of 30. This means that once you reach age 40 years, you may have 3-5 percent less muscle mass as you did when you were 30. Once we hit 50, the rate of loss increases, by some estimates, to as much as 3% per year.With muscle loss also comes a reduced resting metabolic rate that increases fat mass and reduces fat-free mass.
The fluctuating and decline hormones as we age may also make it more difficult to build muscle. Estrogen, progesterone and testosterone frequently start to decline around age 40. As a consequence, calories are more readily stored as fat, fat is less easily accessed as fuel and muscles become harder to build.
Tip: The good news is you can prevent age-related muscle mass loss with as little as two days of whole-body strength training per week. Choose exercises that involve more than one muscle group for a more efficient workout. And increase your protein intake. In order to build muscle your body requires fuel. Both in terms of eating nutrient dense foods and the percentage of those calories that come from protein.
Almost anyone who struggles with weight loss also battles a hormone imbalance. Our hormones directly affect our energy levels, mood, and fat burning abilities. Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.
When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have.
Tip: Research has shown that adaptogen herbs like Ashwaganda and Rhodiola can help to bring your hormones back into balance. Talk with your doctor about the use of these supplements and also having your hormones tested. Tests can help you to identify which diet, lifestyle and supplement strategies can help to restore hormonal balance.
There is plenty of research that shows the influence that sleep has on your metabolic rate.
And as we age it can become harder and harder to get a good night’s sleep.
The general consensus is to go to sleep before 10pm, the magic hour for cell repair, and get at least seven hours of sleep each night to help avoid weight gain.
Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine.
It seems to be everywhere! So many things that can cause stress responses in your body.
And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?
While you can’t necessarily change your stressors you can try to adjust your stress response to them.
Tip: Studies show that massage therapy can reduce cortisol while boosting feel-good hormones like serotonin. You can’t get massages every day (if only!), but deep breathing, meditation, yoga, and girl time with your bestie can similarly de-stress you. Studies also show that somewhere between 2,000 and 4,000 milligrams of fish oil a day is very helpful for lowering cortisol. Bonus, it improves your lean body mass.
There are lots of factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have.
Is this an area you are struggling with right now? Not sure how to get started? Let me help you with some easy solutions. Schedule a FREE call with me to discuss your options.
DISCLAIMER: This content is not intended to diagnose or treat any diseases. It is intended to be provided for informational, educational, and self-empowerment purposes ONLY. Please consult with your wellness team, and then make your own well informed decisions based upon what is best for your unique genetics, culture, conditions, and stage of life.