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Dr Russ Blog - What to do when the weight isn't coming off
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What to do when the weight isn't coming off
Created on 5/2/2008
Weight management is frequently challenging, hence the explosion of weight loss books. These guides tout all manner of weight loss programs, from high protein. to low calorie, to eating according to blood type, and on and on. Part of the challenge is that no 2 people are exactly alike, so the approach to healthy weight management needs to be individualized. What works for one may not work for another, and some of the weight loss books offer ideas that simply don't make sense. Here are some tips I hope may be of help:
1. Always get a check-up by your doctor. Certain health conditions, like hypothyroidism, can impact weight gain if untreated or under-treated.
2. The calories in / calories out paradigm may be shifting. It's true that we need to make good dietary choices as regards calories and nutrients, as it is true that we should expend ample energy by safely engaging in fitness activities. However, some experts believe that hormone levels and sensitivity, specifically regarding insulin, may play a role in a given individual's risk for overweight and obesity. While the jury is still out on this topic, it makes sense to avoid highly-refined carbohydrates and focus on eating fruits, vegetables, and high fiber carbohydrate options.
3. Get enough sleep each night. Recent data emphasize that insufficient sleep creates changes in the hormones ghrellin and leptin that could contribute to weight gain. Aim to get at least 7 hours a night.
4. Manage your stress in ways healthy and effective. Stress, by itself, can contribute to weight gain at least through its effects on cortisol levels, sleep, and the digestive tract. One idea to help you limit stress - take a break from the weight loss books, be good to your self by getting outdoors a little, and enjoy a comedy on TV or at the movies.
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