We spoke to the experts to find out why you might be struggling to shift the pounds
YOU HAVE A FOOD INTOLERANCE
Dr Gill Hart, scientific director of YorkTest (yorktest.com ), says:
While it is unnecessary and unwise to cut things from your diet without knowing if you are actually intolerant to them, there is research to suggest that food intolerances can hinder people’s efforts to lose weight. In a recent study, a group of people suffering from a variety of ailments took a blood test to measure their reactions to 158 different foods and drinks. ‘Trigger’ items and each person’s specific tolerance levels were identified, then nutritional support was given to help the participants eliminate their individual problem foods, such as carrots, cow’s milk and eggs. Everyone lost weight, with 43 percent losing between 11lbs and 1st 6lbs despite weight loss not being the main objective for the majority of the group.
These results are significant because, while the focus of the study was on how a personalised healthy, balanced diet could improve health and wellbeing, weight loss was revealed as an interesting by-product. The process of food intake and uptake is complex, but it is accepted that obesity correlates with inflammation in the body, which has been shown to impair the brain’s ability to receive appetite-suppressing messages. We can attribute the weight loss in this study to the digestive system functioning more effectively and a reduction in the immune system reacting to foods it sees as hostile. There are countless dietary programmes out there, but few recognise the possibility that even healthy foods like lentils, buckwheat and limes can be an obstacle to losing weight.
It’s all about learning which foods and drinks work in harmony with your body and those that should be avoided, and intolerance tests are an effective way of doing this. If you are experiencing issues with your health however, you should always consult a medical professional.
YOU’RE SABOTAGING YOUR EFFORTS
David James Lees, co-founder of integrative health centre Wu Wei Wisdom (wuweiwisdom.com ), says:
A lot of people come to me when they are unable to lose weight or maintain their ideal body shape despite eating healthily and following a regular exercise regime. In my experience, the problem usually arises because they focus only on food and working out and overlook the most important aspect of living a naturally healthy and balanced life – their mental and emotional wellbeing. For these clients, their self-talk, mindset and belief system are all programmed to sabotage their healthy eating and active lifestyle as well as how they perceive the results they get. Often, people strive for the ‘perfect’ weight or shape as a means of self-validation and a way to boost their poor body image, and their bathroom scales become an enemy and unmerciful critic. These strategies never work, and, without realising it, people create what I call a carousel of despair. It drains their motivation and energy, their mindset becomes negative and rigid and so does their weight.
The solution is dealing with any self-esteem issues or deeper unresolved emotions that caused the original weight gain. You should begin by focusing on your sense of self-worth and what you think of yourself, regardless of weight or body shape. You need to realise that your mindset, not your size, dictates your self-belief and happiness.
3 steps to a happy mind
1. Become disciplined with your internal dialogue.
If you find yourself comparing, criticising or judging yourself, put a stop to it. Instead, talk to yourself with compassion, positive encouragement and patience, just as you would to someone else. Ask yourself if you would want somebody to speak to or treat you the way you do, and if that would be helpful or simply hinder your progress?
2. Stop seeking approval.
Notice when you become concerned about what other people think about your weight or appearance and remember that your opinion should matter the most. A mantra I teach my clients is ‘what other people think of me is none of my business!’ If you can live by this affirmation, even for just one day, it can transform your life.
3. Acknowledge when deeper emotional issues may be at play.
Don’t be afraid to reach out for support from a friend or therapist to deal with any misguided beliefs about your self-esteem and weight. This will allow you to take full control of any unresolved issues so that your goals can become more authentic, realistic and manageable.
YOU’RE STRESSED AND SLEEP DEPRIVED
Jacqui Cleaver, co-founder of New You Boot Camp (newyoubootcamp.com ), says:
Sleep deprivation will inevitably have a huge impact on weight loss for many. Seven to eight hours is the ideal amount of sleep for good rest and recovery, and the most important time to be in a deep slumber is between 11pm and 1am. Sleep allows our cells to regenerate and our bodies are not just resting during that time – they are recovering and rejuvenating too. When we are tired our sugar cravings will rocket as our bodies are searching for energy, which leads to unstable blood sugar levels. Fatigue tends to lead to self-medicating through sugar and caffeine, both of which hinder weight loss.
Sleep deprivation also causes our bodies to go into stress mode. It doesn’t always mean that we are unhappy – there are a variety of lifestyle stressors that become the norm for a lot of us, such as a lack of shut eye, drinking too much alcohol, increased sugar and caffeine intake and a fast-paced way of living. Daily stresses cause our adrenal glands to produce excess amounts of the stress hormone cortisol, which is a big enemy when it comes to losing weight. It is incredibly difficult to shed pounds when we have too much cortisol in our bodies as it makes our brains think that we are in ‘fight mode’, and as a consequence we store fat and our blood sugar levels increase. Both sleep deprivation and increased cortisol will make it very hard to keep cravings under control and lose fat.
When it comes to sleep and stress, exercise is your best friend. Daily activity will significantly help with both, whether it be moderate intensity cardio, walking, HIIT or pilates. Learn to manage your stress – morning yoga is an effective and enjoyable way to stay calm throughout the day, as is meditation. Even just doing 10 minutes before bed can make a big difference. Cinnamon is also a great addition to food and drinks for stabilising blood sugar and reducing cravings.
YOU’VE GOT POOR GUT FLORA
Sandra Greenbank, a registered nutritional therapist (sandragreenbank.co.uk ), says:
We all have a unique set of gut bacteria that is collectively referred to as the microbiome. From the moment we are born – in fact, even when we are passing through the birth canal – we begin to acquire our mothers’ individual collection of microbes, and we continue to pick them up from our environment throughout our lives. Lifestyle and diet affects gut bacteria and slim people have been found to have larger amounts of it as well as a more diverse microbiome (i.e. a greater number of strains of bacteria) than those who are overweight. Precisely how bacteria influence weight is not yet known, but many researchers believe that our gut microbiomes affect our metabolism, the processing of food, how many calories and nutrients our bodies absorb and even how much we eat in terms of how they impact our hormones, such as insulin (the fat storage hormone) and those that regulate appetite (leptin and ghrelin). So, someone with poor gut flora could eat the same amount as someone with a healthy gut, but extract more energy from it and thus gain weight.
Optimal gut balance begins with diet. Fibre and prebiotics found in vegetables, fruits and wholegrains nourish our microbes, making them diverse and more likely to help keep us slim. Healthy fats like coconut and hemp oils, avocados, grass-fed butter, almonds, fish rich in omega 3s and extra-virgin olive oil also promote the growth of good gut flora and increased weight loss. Avoid inflammatory fats such as sunflower oil and other highly processed seed oils and try to eat only free-range meat. Traditional fermented foods including sauerkraut, kimchi, tempeh, miso, yoghurt and kefir are a good source of probiotics and it’s wise to eat a mixture of these regularly to promote a diverse set of healthy bacteria.
Sugar feeds the ‘bad’ gut bacteria and as refined carbohydrates (white flour, pasta, bread etc.) convert to sugar when we digest them, it’s best to steer clear of these and stick to wholegrain varieties. Limit your intake of processed foods too as these usually contain a lot of sugar and unhealthy fats. You can also take supplements such as a good quality fish oil and probiotic capsules, although there are no shortcuts where the diet is concerned. Beware that antibiotics can kill good as well as bad bacteria and that hormonal birth control and NSAIDs (nonsteroidal anti-inflammatory drugs) can contribute to unhealthy gut flora. Finally, take lifestyle factors into account – stress, for example, has an enormous impact on the functioning of the digestive tract and adversely affects the health of the microbiome.
And the rest…
You’re not drinking enough
Studies have found that people who drink two 250ml glasses of water 30 minutes before each meal lose 5lb more weight, and dehydration can lead you to eat when what you really need is liquid.
You’re eating in front of the TV
Eating while distracted will cause you to eat more as the signals to your brain are interrupted.
You’re reliant on a fitness tracker
Research has shown that people who wear trackers have a tendency to overestimate calorie burn and eat more when working out, which can cause water retention and consequently affect your weight.
You’re arguing with your partner
There is a strong link between a person’s mood and what they eat, and clashing couples are more likely to overeat and burn fewer calories after meals.
