Having been in this business for over 10 years, I’ve seen a little bit of everything. Every patient is unique, and with Functional Medicine focus, I’m trained to look deeply into each individual’s situation. But after seeing many, many thousands of patients, I’ve identified the common factors that tend to hold people back. These are for you if you feel like you’re doing “everything right” and yet still not getting the results you want. Let’s dive in!
- You restrict all day and then throw in the towel at night. I’ll be honest, this is me if left to my own devices – I’d like to eat salad all day, then ice cream and pizza all night. Unfortunately, this is extremely counterproductive to our goals (unless your goal is poor sleep, more cravings, blood sugar instability, and body fat storage). You’re better off fueling your body during the day so that cravings are kept at bay at night.
- You overlook hidden sugars in “healthy” foods: While chasing health, it’s easy to overlook hidden sugars in seemingly healthy options. Dive into ingredient lists, and be mindful of added sugars in sauces, dressings, and even some yogurts that may be thwarting your progress. See this post for how to find added sugar on nutrition labels.
- You overemphasize cardiovascular exercise: Cardio is fantastic, but an exclusive focus might be holding you back. Incorporate strength training to boost metabolism and enhance overall fitness, providing a more well-rounded approach to your exercise routine.
- You have undiagnosed suboptimal thyroid, hormone, or metabolic markers. I hesitate to even put this one on here, because everyone wants it to be their thyroid. And often, it’s not. But sometimes … it is! And when it is, it’s really truly that someone may be doing all of the “right” things and still not getting results. If your practitioner is just running TSH (and not a full thyroid panel), or refuses to check metabolic markers like fasting insulin, or brushes off what you believe to be hormone issues, find another practitioner, or at least add to your team. My team is always willing to help, and you can grab a free initial consultation right here to determine if we’re the right fit for you!
- You suffer from tech-induced sleep disruptions: Our constant connectivity may be disrupting your precious sleep. The blue light emitted by screens interferes with melatonin production, impacting your sleep quality. Plus, inadequate sleep can lead to weight gain, impaired cognitive function, and heightened stress. Prioritize 7.5-9 hours of quality sleep each night to rejuvenate your body and optimize overall health and consider implementing a tech-free wind-down routine before bedtime for more restorative sleep. Want more sleep tips? Check these out!
- You mindlessly snack in the afternoon: The unconscious nibbling between lunch and dinner may be undermining your health goals. These seemingly innocent snacks can add up, contributing to excess calorie intake. Tune in to your body’s hunger cues and opt for nutrient-dense snacks when needed. I find it helpful to have a physical list of healthy snacks available, so that when the hunger monster strikes, you don’t turn to the pantry and see what “looks good” but rather turn to your list and take the thought out of it!
- You succumb to emotional eating triggered by stress: stress eating is a common pitfall, but identifying the emotional triggers behind it is crucial. Unearth alternative stress management techniques like meditation, deep breathing, or engaging in a favorite hobby to curb emotional eating tendencies. Want to find out if it’s stress or emotional eating? Use this post to help!
- You’re ignoring gut health: The gut plays a crucial role in overall health. Neglecting gut health can hinder nutrient absorption and lead to digestive issues. Integrate gut-friendly foods like yogurt, kefir, and fiber-rich vegetables into your diet. If you’ve done “everything” for your gut health and still can’t figure out what’s going on, contact me for information on my very favorite stool test!
- You undervalue hydration: Water isn’t just for quenching your thirst; it’s a key player in metabolism and detoxification. Ensure you’re consistently hydrated throughout the day, as dehydration can impede your progress.
- You live a sedentary life (or you’re an exercising couch potato): A desk-bound job can contribute to a sedentary lifestyle. Even if you hit the gym each morning, sitting the entire rest of the day can slow your metabolism and compromise your overall health. Incorporate movement breaks, stretching, and standing desks to counteract the negative effects of prolonged sitting.
- You skip a nutrient-dense breakfast. Breakfast sets the tone for the day, and a lack of nutrient-dense options may leave you fatigued and craving unhealthy snacks. Opt for balanced breakfasts that combine protein, healthy fats, and fiber.
- You overemphasize “diet foods.” Pre-packaged diet foods might seem like a convenient choice, but they often lack essential nutrients and may contain artificial additives that end up leading to more cravings later in the day. Prioritize whole, minimally processed foods for sustained health benefits.
- You disregard mental health. Mental well-being is as vital as physical health. Neglecting stress management and self-care can impact your overall health goals. Prioritize activities that promote mental wellness, such as mindfulness practices or engaging in hobbies you enjoy.
- You overestimate portion sizes. Portion control is often underestimated. Use visual cues and mindfulness to gauge appropriate portion sizes, preventing unintentional overeating.
- You have more alcohol than you think you do: Excessive alcohol intake disrupts not only your caloric balance but also your sleep, anxiety levels, blood sugar stability, cravings, and hormonal equilibrium. Consider tallying how many drinks you consume in an average week, and then doing an experiment where you cut back to just a few drinks per week. Do you feel better? Most people report back that they do!
- You don’t pay attention to food order: Consuming carbohydrates first in a meal can cause rapid spikes in blood sugar levels, resulting in energy crashes soon after. And when your blood sugar is crashing, your body asks for more to rescue it, leading to increased hunger. To combat this, prioritize protein and healthy fats at the start of your meals, balancing blood sugar levels for sustained energy throughout the day. For more on balancing blood sugar, view my free webinar here.
- You actually ARE seeing progress, but you were expecting quicker results: Patience is paramount. And in today’s day and age, we’re short on patience!! Fad diets and social media falsehoods make us think that fast is best, but the truth is, it’s not. Research shows drastically higher rates of weight regain when people lose weight quicker. Sustainable changes take time, and if you’re not ready to commit the time, the process can feel disempowering. Stay consistent with your healthy habits, understanding that lasting results often require a longer effort. The time will pass anyway, though, so make it pass with progress!
- You don’t have the support you need: I always tell my clients that if health were their one and only priority (as in, they were living on a deserted island with no job, no family, no chores, and no responsibilities), then of course they could manage their health on their own! But that’s as laughable as it sounds … we all have a zillion other priorities, and so getting some help in managing health and making it one of your most important priorities (without taking up all of your time!) is key. It is OUR job to read through all the research studies we can find; it is OUR job to distill the important information to you; it is OUR job to read your labs and interpret them in an actionable way for you. If you think you could use some support, my team of amazing Functional Medicine trained nutritionists is ready to help! Schedule a free initial consultation right here to discuss your situation!
Now it’s your turn! Which of these reasons has held you back before?
____
️ Want to hear about this topic in audio format? → Check out the podcast episode here!
Really appreciate the advice on overcoming #6 (mindless snacking)! Wrote my list on a sticky note this morning and have it on my desk. THANK YOU Megan!