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The ‘Eat Less, Move More’ Myth
I’m really sick of seeing weight loss experts reporting weight loss is simply:
LESS CALORIES + MORE EXERCISE
I actually find it personally offensive because it perpetuates the entire toxic diet culture.
This is setting people up for complete disappointment, not to mention feeling like shit whilst starving yourself and running yourself into the ground with exercise!
Yes, for some, it really can come down to overeating or not moving their body enough, but for so many of you, you do these things... and you lose ZERO weight. And you're like huh?! I thought I needed to just eat less and exercise more. Why aren’t I losing weight?
Losing weight can be MUCH more complex, with many factors to consider. We must remember to have compassion for our bodies, as we are all biochemically different. Our metabolism and body composition reflect this as well.
Insulin Resistance and Weight Gain
Insulin resistance causes fat storage no matter how well you eat, and you'll feel hungry with no "off" switch.
Insulin resistance is very common, and it could be affecting you even if your doctor says your blood sugar is normal. There can be a strong hormonal component to abdominal weight gain, and in most people, that hormone is insulin.
Growing evidence suggests that insulin resistance is not caused by weight gain but the other way around. In other words, abdominal weight gain is caused by insulin resistance.
As insulin sensitivity improves, and insulin levels drop, metabolic function is restored and weight loss can occur.
Stress and Cortisol's Impact on Weight
Excessive levels of cortisol increase the risk of weight gain. A long-term overactive stress response signals the body to store fat for safety, as it prepares for an impending ‘danger'.
Your body doesn’t know it's not a bear chasing you. Cortisol suppresses thyroid function, meaning your metabolism slows significantly, making weight loss much harder.
Thyroid Function and Metabolism
A sluggish thyroid drastically affects metabolism and the ability to burn calories. Even with perfect eating and exercise habits, weight loss will be difficult unless the thyroid condition is addressed.
Gut Bacteria and Its Role in Weight Regulation
The bacteria in your gut play a huge role in influencing what we eat and how our bodies process food.
Research Insights:
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Scientists transferred gut bacteria from two strains of mice—one naturally obese and one naturally lean—into germ-free mice. The mice that received bacteria from the obese mice became obese, while those that received bacteria from the lean mice stayed lean.
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Similar human twin studies have shown the same results: Gut bacteria from an obese twin caused weight gain, whereas bacteria from a lean twin did not.
This research suggests that gut health is a major factor in weight regulation.
Hormonal Imbalances and Weight Gain
Hormones can impact fluid retention, cause weight fluctuations, and contribute to stubborn weight gain.
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An imbalance between progesterone and estrogen can drive fat storage.
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Fat cells (adipose tissue) affect estrogen regulation, perpetuating hormonal imbalances.
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Certain contraceptives can contribute to weight gain.
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Low progesterone leaves estrogen unchecked, leading to weight gain, PMS, sore breasts, and other symptoms.
Weight Loss is More Than Just Calories
If you've been frustrated by weight loss efforts that don’t seem to work, it’s not your fault. Weight regulation is far more complex than just “eating less and exercising more.”
Understanding your insulin levels, stress response, thyroid function, gut health, and hormones is key to achieving sustainable weight loss.
In a few weeks, I have a podcast episode dedicated entirely to this topic of weight loss - and it's a good one so make sure you are subscribed by hitting the link here xx
