There are MANY factors in being overweight. It’s not just eating less or exercising more. You definitely need to eat right and exercise, but if you struggle to lose weight, there are a lot of other things that you can optimize. Here are some ideas of things that may be a factor in your weight:

1. Eating healthy. Most of your diet should be protein (meat, eggs, nuts) with a lot of vegetables and some fruit. Small amounts of legumes (beans) and whole grains (brown rice, quinoa) can be tolerated by some, but often people need to essentially eliminate starches and sugar until the weight is lost.
2. Exercise. Aim for 3 days/week cardio, 2 days/week strength training. Think about it: it’s easier for your body to convert fat to muscle than just to dissolve fat away. However, don’t overdo it. Mild to moderate exercise is OK, but strenuous workouts often are not only difficult if you’re eating low carb, but can be counterproductive by increasing your appetite.
3. Drink plenty of water. Drink about half your body weight in ounces daily.
4. Food sensitivities. Sometimes people eat healthy foods, but they cause gut inflammation which prevents weight loss. Food sensitivity blood testing can be done to identify foods that you may need to avoid for awhile to get your gut in good shape.
5. Other gut imbalances. You may have low stomach acid, decreased digestive enzymes, yeast overgrowth or an imbalance of intestinal bacteria. See a functional medicine practitioner for help in improving your gut health.
6. Fiber. Aim for 20 grams or more daily. It keeps you full so you eat less and it helps gut health.
7. Sleep. This is a very common reason why people struggle to lose weight. Your chances of losing weight go down dramatically if you don’t get at least 6 hours of restorative sleep. 7-8 hours is best. There are a lot of ways to improve sleep, from lifestyle changes to supplements. As you sleep deeply, your metabolism is enhanced.
8. Thyroid. Make sure your thyroid has been checked and your levels are good, especially if you are on thyroid medication.
9. Stress. This is one of the most common reasons why weight loss can be difficult. When you are stressed, cortisol goes up, which sends a powerful signal to fat cells to STORE fat, not burn it. You absolutely must address stress and cortisol abnormalities if you want to lose weight.
10. Sex hormones. You must have optimal levels of estrogen, testosterone, and progesterone to lose weight. See a functional medicine practitioner for help in assessing your hormones.
11. Detoxification. If your body is overloaded with environmental toxins, they can cause inflammation which makes weight loss difficult. In fact, toxins are much more widely seen as a big factor in the obesity epidemic. Many toxins affect insulin and glucose signaling, which directly causes weight gain. Ask your functional medicine practitioner about ways to test for toxins and strategies for detoxification.
12. Other reasons include neurotransmitter dysfunction, chronic inflammation, medications (antidepressants in particular), genetics, and insulin resistance. Functional medicine practitioners can help you identify these issues.

So if you feel like you are stuck and can’t lose weight, consider all of these factors. You may find several that apply to you, and once you correct them, you will have much more success!