You’re disciplined. You work hard. Even after a long day in the office, you still manage to find time to squeeze in a workout at the gym. You’re not a slacker either. You push hard and are constantly breaking barriers. by the end of the workout, you are probably so glad you forced yourself in the door because you feel so much better. The only problem is that darn scale, it just won’t budge and you don’t understand why.
Frustration sets in, and you find yourself asking the all-too-common question: “Why can’t I lose weight?” The answer is rarely straightforward, as several factors can influence weight loss success. In my mid thirties I struggled with a massive burnout that led me to learning more about endocrinology, blood sugar management, gi health and stress management. Let’s delve into some common reasons behind this perplexing question.
Too Much Cortisol
Your workouts (or life) are causing your body to release too much cortisol, which may be causing the wrong hormone response.
An occasional HIIT workout is great, but if you are doing that back to back without much recovery, your body will shift to constant cortisol release, which will affect digestion, immune function, sleep patterns, and fat storing.
Notice if you feel wired but tired. If you don’t have a lot of energy to do things but you can’t shut down and just go to sleep, then spend some time focusing on recovering.
Try this: Do yoga for a week, add an adrenal repair supplement, or address any other stresses in your life that may be causing excessive cortisol release.
One of the best ways to test your adrenal function is through a saliva test. Click here to take a 24 hour cortisol test from the comforts of your home.
Digesting Enough Nutrients
Finding balance between your sympathetic and parasympathetic nervous systems is crucial for optimal fitness. When your parasympathetic system takes the reins, digestion gets a significant boost. Cycling between these states not only enhances your gym performance but also benefits you outside, offering a competitive edge in overall fitness endeavors.
Try this: Notice if your digestion is off and take steps to repair your gut health. Try eating more bone broth soups like these organic + grass fed, hormone + antibiotic free bone broths from one of our favorite brands, Kettle & Fire. Click here to read the benefits of bone broth for gut health.
If your digestion is off, you won’t be absorbing nutrients optimally, which means even if you are eating clean, your body isn’t getting the full effects of the food or possibly not exactly what it needs to recover
Finding balance between your sympathetic and parasympathetic nervous systems is crucial for optimal fitness. When your parasympathetic system takes the reins, digestion gets a significant boost. Cycling between these states not only enhances your gym performance but also benefits you outside, offering a competitive edge in overall fitness endeavors.
Try this: Notice if your digestion is off and take steps to repair your gut health. Try eating more bone broth soups like these organic + grass fed, hormone + antibiotic free bone broths from one of our favorite brands, Kettle & Fire. Click here to read the benefits of bone broth for gut health.
All Kettle and Fire Soups are made with bone broth which promotes gut healing. It’s anti-inflammatory amino acids and compounds — such as glucosamine, glycine, proline, and chondroitin — collagen’s unique and powerful combination of nutrients can transform your health, and help you feel younger, happier, and more energized. Click on the image to subscribe and save $$$.
3. Your Carb Timing Is Off
Exercising intensely often ramps up your appetite tremendously. When you train really hard, or for extended periods of time, you use up all your sugar stores and so your body needs to replace that as quickly as possible.
The only problem is that right after a workout is when you are most motivated to not eat and you might be thinking that you are saving yourself calories, but that’s actually when you need to be eating the most carbs.
It’s good to train hard, but if it causes you to eat excess calories the rest of the day, then that might not align with the intention of the workout to begin with.
Try this: Notice how long it takes for you to be hungry after a workout and try to fuel your body right after your training session. And don’t forget, not all calories are created equal so instead of counting calories, keep a food log and look at the types of foods you are eating instead.
4. You Are Overtrained
If you are following the “more is better” mentality, it may have led you to overtraining, injuries, and inflammation. Constant inflammation can also cause you to release cortisol which like I mentioned in number 1, sends a signal to your body to store fat.
Try this: Notice how much your joints hurt. If you have injuries that just won’t go away, or how quickly you can recover from a training session, don’t just work out through the pain. A good trainer will create a program that can fix injuries while still allowing you to be active. Set up a free consult with a strength trainer by clicking here
5. Your Adrenals Can’t Keep Up
Stress is stress whether it’s from work, working out, relationships, it doesn’t matter. Too much stress for too long will eventually take its toll on your adrenal health. When your adrenals aren’t functioning properly, it will be very hard to tip the scale.
Even worse, all that stress will start reversing your androgens, meaning too little testosterone and too much estrogen. This inverted effect on hormones will often show up as an extra layer around the midsection. Notice if your libido is low or, for women, if you’ve had changes in your periods.
Try this: Give your adrenals a boost with these 7 Easy and Cheap Tips to Improve Your Adrenal Function or it may even be time for a full adrenal repair program.
It’s great to workout hard and to push yourself, just don’t do it on too many days back to back.
Absolutely! When it comes to fitness, it’s crucial that your workouts energize and invigorate you. They should leave you feeling empowered, not drained and in need of a nap. However, if you’re training for a competition, following a periodization program becomes essential to optimize your performance and results. So, while enjoying your fitness routine is key, specific goals might require a different approach.
You have to learn to shut it down. It doesn’t have to be yoga, but you need to find a form of restorative exercise that flushes the system of lactic acid and preferably helps to maintain good joint integrity.
In the realm of fitness, discipline and routine are invaluable, yet listening to your intuition is crucial. If you’re fatigued, consider easing up—lower weights, a partial workout, or a breather. Cycling intensity avoids burnout, empowering peak performance on intense days.
Time your nutrition right. Feed your workouts and starve the sedentary parts of your life. The Golden Rule is to “Train, Don’t Drain.”
Underestimating Caloric Intake:
One of the most common pitfalls in weight loss journeys is underestimating the number of calories consumed. It’s easy to overlook the small snacks, bites, or extra portions that can add up throughout the day. Keeping a food diary or using a tracking app can provide valuable insights into your eating habits and help you make necessary adjustments. Personally, I struggle with those little handfuls of almonds or cashews count even though sometimes I forget to include them.
Lack of Consistency:
Consistency is key in any weight loss endeavor. It’s not just about what you do occasionally but rather the everyday choices you make. Skipping workouts, having irregular meal times, or inconsistent sleep patterns can hinder your progress. Establishing a routine and sticking to it is crucial for sustainable weight loss.
Inadequate Physical Activity:
Exercise plays a vital role in weight loss, and not getting enough of it can impede your results. While diet is a significant factor, incorporating regular physical activity is essential for burning calories, improving metabolism, and building lean muscle mass. Find an exercise routine that you enjoy to make it a sustainable part of your lifestyle. The secret in my opinion is finding a hobby outside of the gym that will count as play and cardio at the same time.
Stress and Lack of Sleep:
Stress and inadequate sleep can wreak havoc on your weight loss efforts. Chronic stress triggers the release of cortisol, a hormone that promotes fat storage, especially around the abdominal area. Additionally, insufficient sleep disrupts the balance of hormones that regulate hunger and satiety, leading to increased cravings and overeating.
Medical Conditions:
Certain medical conditions can make weight loss more challenging. Conditions like hypothyroidism, polycystic ovary syndrome (PCOS), and insulin resistance can affect your metabolism and make it harder to shed pounds. If you’re struggling to lose weight despite your best efforts, consulting a healthcare professional is crucial to rule out any underlying medical issues.
Not Drinking Enough Water:
Hydration is often underestimated in its role in weight loss. Drinking water before meals can help control appetite, and proper hydration is essential for optimal metabolic function. Sometimes, what may seem like hunger is actually thirst. Ensure you’re drinking enough water throughout the day.
Conclusion:
The journey to weight loss is a complex and individualized process. Instead of succumbing to frustration, it’s essential to approach the challenge with patience and a willingness to adapt. By addressing factors such as caloric intake, consistency, physical activity, stress, sleep, and potential medical conditions, you can uncover the reasons behind the elusive question, “Why can’t I lose weight?” Armed with knowledge and determination, you can make informed choices that align with your goals and set you on the path to a healthier, happier you.
