Why Can't I Lose Weight
This is a question I hear often. Whether you’ve always struggled with “weight loss” or this is a new problem in menopause, there’s no quick answer. Let’s break it down. First, can we agree that you don’t want to lose weight, you want to build muscle and lose fat? Dieting results in loss of muscle tissue. You may lose some fat but the majority of weight loss from dieting is muscle tissue. Anytime we lose weight we will lose some muscle, but if we’re not building and maintaining muscle through strength training the majority of what we lose is muscle. The benefits of building muscle are numerous, from warding off osteoporosis, osteopenia, sarcopenia and diabetes, to helping us stay mobile, active and pain free, to keeping our metabolism elevated to burn more calories at rest.
If you’re not building muscle, my first suggestion is to start. You can learn how in my Free Masterclass coming Jul 22, 2023. Click Here to sign up and get the free link once it’s released. In this Masterclass you’ll also learn the following reasons why you may not be losing fat.
Sleep-Are you getting enough quality sleep? Most of us need between 7-9 hours of sleep each night.
Stress-What is your stress level? Are you feeling rushed, stressed or anxious most of the time? If you are, your insulin levels can be elevated and it will be difficult to lose weight.
Nutrition-Are you eating enough protein? Most of us don’t eat enough quality protein. I aim for 25 grams at each meal. How many processed carbohydrates and added sugars are you eating in a day? Do you get enough fiber? Looking at our diet from a perspective of can I fit in enough quality fuel and crowd out the less than optimal foods to change our mindset on “dieting” and “depriving” ourselves to fueling our body for optimal health and wellness.
Movement-How much do you exercise and move daily? Strength work is my priority in my second half of life. Then daily movement. I make it a point to walk after dinner almost every day. Plus, walking and moving throughout the day. I aim for 4-5 days of cardio a week with two of those including High Intensity Interval workouts. Other daily movements to include Pilates, yoga, golf or gardening. I look for reasons to go for walks, even short ones, especially when I have a day where I know I have to sit a lot.
All of the above tie into our body’s response to inflammation. Inflammation is important for acute illness and injury, but when we are chronically inflamed, our body is telling us it’s unable to repair, protect and keep balance. This can set the stage for weight gain, bloat, anxiety and illness.
Fascial health, and more specifically your connective tissue, play a role in helping the body deal with inflammation and stress. Including The MELT Method into your daily movement will benefit your fat loss goals in many ways. MELT helps to restore balance to your nervous system through your peripheral nerves, keeps your lymphatic system flowing and helps your body recover from exercise. All of these qualities help you with fat loss.
If you’re doing all of the above consistently and still struggling to lose fat, shoot me an email. We can set up a time for a quick call to troubleshoot. You may want to speak to your health care provider as well to find if there are missing pieces to your health puzzle.
The 6 Pillars of Wellness Free Masterclass and The 6 Pillars of Wellness 12-week program address all of this and more. Click Here to register for the Free Masterclass which starts July 22nd, but hurry, it’s only available till July 26th. As always, reach our to me at mariarigo@boundlessbalance.com with any questions.