My first question is: Where do I even start? What do I need to know?
I feel like when I watch what I eat and cut back I gain weight and when I eat whatever I want, I continue to gain weight. I wouldn’t say I eat a ton in the first place. I don’t have a huge appetite to begin with. So I need help. What should I be looking for?
Thanks! 🤍
Hi Alexa! Great question, especially with some of the specific issues you are mentioning.
There are a few things to keep in mind that can help determine where to start.
I often recommend getting some bloodwork done to those that feel like “I have done everything” but still feel like their body is not working in an efficient “calories in/calories out” manner.
When was the last time you checked your thyroid, hormone levels, and cortisol levels?
What’s going on inside?
Proper metabolism (controlled by your thyroid) is a big player in how your body uses fuel.
Hormone balance is also something that both men and women may need to look at to see if your body is producing the correct ratios that support you!
Is your cortisol high or low? Or functioning in normal fluctuations throughout the day? This can also dictate energy levels and general inflammation in the body.
Is your micronutrient balance causing you to feel low energy, fatigue, inflammation, or struggle to recover well? Micro-nutrition can be another great way to make sure your body feel supported on a daily basis.
What’s going on outside?
Are you stressed often, or have much greater stress during this time?
Are you sleeping well + regularly? (Do you ACTUALLY get proper sleep at night. Many think they do and actually have decreased oxygen intake, disrupted sleep, etc. if you may have this I would get a sleep study done!
Are you under consuming food and irregularly eating? This is HUGE. Often people go down this path if they feel their “need for food/appetite” changes. This can lead to eating in an unsupportive way, causing a plethora of imbalances that can begin to slow your metabolism, cause binge type tendencies, creates irregular energy patterns throughout the day, can affect your sleep, cognitive function, and mood. The list goes on…
This is tricky for some because you may feel well if I increase my calories and eat more regularly, I will also gain weight! (Keep reading for my recommendation).
Some will even drop beneath the base level of caloric intake that your organs need to function! You may not be hungry, but your organs still need plenty of calories to work well. If this happens often your body will start to change to survive in this environment.
Are you moving regularly and/or are you training your body under a “load” or weight training on a regular basis?
Often we do training that our body learns and adapts to. Thus not “stimulating” change or really stressing the body regularly.
Weight training is a healthy way of doing this and can be progressive to where your body continually gets stimulus for support of these positive bodily functions!
If you find yourself “off balanced” in any of the mentioned areas this can really impact the way your body functions for proper weight loss and general function.
Many can argue “reduce calories and train harder” … this may not be the best way for you.
I would recommend:
1). Eating a consistent (balanced) diet so your body is supported regularly, not on a roller coaster ride. + drinking plenty of water.
Limit alcohol, bleached/enriched flours, processed foods & beverages, artificial sweeteners and/or overconsumption of processed sugars.
*we can talk about what that would mean for you specifically.
2). Actively decreasing your stress levels (what is peaceful to you?), improve/monitor sleep (you may have to sleep more temporarily to heal your body), getting blood panels done for more information on your body.
3). Train in a manner that uses your muscles and cardiovascular system BUT doesn’t create huge amounts of stress/fatigue/over working the body to where it creates a dump of extra inflammation.
This may be tricky if you are unsure what is too little or too much! But be easy with yourself and take time to “prime” your body to stay away from injury, allow your body to adapt to stress, and strengthen your joints for the increased loading. Don’t jump back into insane training if you feel your body is already “working against you”.
Overtime, extra loading and healthy stress on the body will begin to help recovery. You may find that you begin to get “hungry” again or feel you have an appetite- this is great news! When your body lets you know it is hungry and you feed it, this can create a great conversation to best support your body throughout the day for an “eating routine” (which can keep you away from starving your body during this recovery process)!
I hope this helps and provides some beginning insight to better support your body during this time! It can be a long, frustrating journey - but absolutely worth it to better your general health and wellbeing for longevity. Very proud of you Alexa!
-MJ
(928)582-0752
The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician. Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Confirm that any changes align with your protocol before making choices that might affect your health.