Introduction
Achieving and maintaining a healthy weight is a goal that many strive for, yet it often proves to be more challenging than expected. Patient’s often tell me about their difficulties with losing weight or very easily gaining weight is one of the commonest complaints I hear. Whilst the common advice of “eating less and moving more” seems straightforward, the reality is far more complex. Weight loss is not solely about balancing calories in and out; it’s influenced by a myriad of internal and external factors.
These factors include hormonal factors, genetic predispositions, environmental influences, how sedentary your life is, your stress levels and mental health. These elements all play a crucial role in determining your ability to lose weight and keep it off. Here I’ll discuss these factors and how weight loss medicine can offer additional support on your journey to a healthier you.
The Complexity of Weight Loss
Weight loss is often perceived as a simple equation of calories in versus calories out, but in reality, it’s far more intricate. Our bodies are governed by a complex interplay of biological, environmental, and psychological factors that significantly impact our ability to shed excess weight.
Internally, hormones like ghrelin and leptin, which regulate hunger and satiety, can become imbalanced, leading to persistent hunger or an inability to feel full.
Cortisol, the stress hormone, can contribute to weight gain, particularly in the abdominal area, while insulin levels influence how our bodies process and store sugar.
Additionally, metabolism, genetics, and even the composition of our gut microbiome play crucial roles in how efficiently we burn calories. For instance, women often find that after menopause, when oestrogen levels drop, they burn approximately 300 fewer calories per day, making weight loss more challenging.
Externally, factors such as the amount of sleep we get, our levels of stress, our access to healthy food, and our daily routines all influence our weight.
Environmental factors like sedentary jobs, limited time for meal preparation, and the quality of our social circles can either support or sabotage our weight loss efforts.
Mental health also plays a pivotal role; emotional eating, often triggered by stress, anxiety, or depression, can lead to weight gain, and many medications used to treat mental health conditions can contribute to weight challenges as well.
And that dreadful factor we all hate – ageing – plays a part in how active and energetic we are, and subsequently what our basal metabolic rate behaves like.
Understanding these complexities is essential for developing a holistic approach to weight loss—one that goes beyond the simplistic advice of diet and exercise and addresses the underlying factors that make weight loss so challenging for so many.
Achieving and Maintaining a Healthy Weight
Reaching and sustaining a healthy weight involves more than just short-term dieting or bursts of exercise; it requires a balanced, long-term approach that integrates healthy eating habits, regular physical activity, and ongoing lifestyle adjustments.
Firstly, adopting a healthy diet is crucial. This doesn’t mean following restrictive fad diets, but rather embracing a sustainable way of eating that includes a variety of nutrient-rich foods. As we age, particularly if we lead a more sedentary life, it is important to reduce the calorie dense foods we consume, such as fats and carbohydrates, in place of more nutrient dense foods.
Your dietary aim should be to focus on whole foods like vegetables, fruits, lean proteins, and whole grains whilst significantly limiting processed foods, sugary snacks, and excessive intake of unhealthy fats. Portion control and mindful eating—paying attention to hunger and fullness cues—are also key to preventing overeating and making healthier choices.
Regular physical activity is another cornerstone of weight management. Incorporate a mix of aerobic exercises, such as walking, running, or swimming, with strength training to build muscle mass, which can boost metabolism.
To keep your body healthy you should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week. Remember, consistency is more important than intensity—finding activities you enjoy will help you stay active over the long term. Even being a weekend warrior with your exercise routine will help keep your healthier for longer.
However, achieving a healthy weight is only part of the journey; maintaining it is equally important and often more challenging. This involves continuing the healthy habits that led to weight loss in the first place, as well as being mindful of potential pitfalls such as stress, changes in routine, or social pressures that can lead to weight regain.
For those who find that lifestyle changes alone are not enough, medical interventions can offer additional support.
Whether it’s through prescription weight loss medications, nutritional counselling, or other treatments, a tailored approach that suits your individual needs and long-term goals can make a significant difference.
If you are struggling with weight loss, book an appointment with me to discuss your goals.
When Diet and Exercise Aren’t Enough
For many people, diet and exercise are the foundation of weight management. However, despite best efforts, some individuals find that these traditional approaches alone are not sufficient to achieve or maintain a healthy weight.
This can be incredibly frustrating and disheartening, especially when you feel like you’re doing everything “right.” The reality is that weight loss is a complex process influenced by a multitude of factors beyond just calories in and calories out.
When diet and exercise fall short, it’s important to recognise that there may be underlying issues at play. Hormonal imbalances, such as disruptions in ghrelin, leptin, cortisol, or insulin levels, can significantly impact your ability to lose weight.
For example, high cortisol levels due to chronic stress can lead to increased fat storage, particularly around the abdomen. Similarly, insulin resistance can make it difficult to regulate blood sugar levels, leading to weight gain and difficulty in shedding excess pounds.
Metabolic factors also play a crucial role. Your metabolism determines how efficiently your body burns calories, and this can be affected by age, genetics, and even past dieting efforts.
Some individuals may have a naturally slower metabolism, making it harder to lose weight through diet and exercise alone.
In addition to these internal factors, external influences such as stress, sleep quality, and mental health can create significant barriers to weight loss.
Emotional eating, for instance, is a common response to stress, anxiety, or depression, leading to overeating and weight gain.
Moreover, medications prescribed for various health conditions, including those for mental health, can cause weight gain or make weight loss more challenging.
When these factors are at play, it may be time to consider additional medical support.
Weight loss medications, for example, can help to curb appetite, increase feelings of fullness, or enhance metabolic rate, making it easier to adhere to a healthy diet and exercise plan.
For some, these medications can provide the necessary boost to overcome weight loss plateaus and achieve meaningful progress.
It’s important to remember that seeking medical help is not an admission of failure.
Rather, it’s a recognition that weight management is a multifaceted issue, and sometimes, the body needs additional support to achieve balance.
Conclusion
Achieving and maintaining a healthy weight is a complex journey that goes far beyond the simple advice of “eat less and move more.”
While diet and exercise are essential components, they may not always be enough to overcome the myriad of factors influencing your weight.
Hormonal factors, metabolic rates, mental health, and external stressors all play significant roles in determining your body’s ability to lose weight. When traditional methods fall short, it’s important to seek professional guidance. Medical support, including weight loss medications, can offer valuable assistance in overcoming obstacles and achieving sustainable results.
Remember, reaching out for help is not a sign of failure but a proactive step toward understanding your body better and finding the most effective path to your weight loss goals.
Whether you’re at the beginning of your weight loss journey or struggling to make progress, know that solutions are available.
With the right combination of lifestyle changes, medical interventions, and ongoing support, you can achieve and maintain a healthy weight, leading to a happier, healthier life.
If you want to know more about your options, book a medical appointment with me to discuss getting you to achieve the body you want.
