Did you know that one of the biggest roadblocks to losing weight and keeping it off is your own body?
That s right, your body is fighting against you. You see, weight loss is not a natural
thing and we each have a set weight that our body is comfortable at. Rapid weight
loss initiates different hormonal changes in our body that work to bring our weight back.
These hormonal changes were really important when we were hunting and gathering our food
and didn t know where our next meal was coming from. For most of us though it can be a huge
reason why we struggle to keep our weight off. The most frustrating thing though is
that it can take up to 1-2 years for your body to get used to its new weight. Until that point
you really can t let up on your dieting if you are wanting to have long term success.
Hi, I m Dr. Erik Richardson a board certified Family Practice physician. I d like to welcome
you to FamilyMed, a channel that focuses giving you practical and accurate medical information
to help you and your family. As you can see, in today s video we are going to be going over
some of the most common roadblocks that are keeping you from your weight loss goals. This
is the first video in a two part series that is going to dive into this important topic.
Struggles with weight loss are a universal problem. We ve all had difficulties at some point
with being able to lose weight and keep it off. In fact, Obesity is a huge problem in the United
States as well as the world. According to the CDC, over 42% of adults and almost 20% of
children in the United States are obese. Maybe we wouldn t care if it was just an issue of weight,
but the majority of all the chronic diseases that we suffer from are linked in some form or
another with obesity. We re talking heart disease, stroke, high blood pressure, diabetes, cancers,
arthritis, breathing issues and so many more are directly linked or made worse by obesity. The hard
part though is that most of all those who are obese, at one point or another
have made attempts to lose weight and most of the time they aren t successful.
That s the frustrating part and although there is no magic cure for everybody,
there are some common problems that stand in the way of being able to lose weight.
We just went through one of those but understanding all of them,
and finding ways to overcome them, can go a long way in helping you have better success.
So let s see what else you can do
The next road block we are going to talk about is idea that in order for us to lose weight
we need to be hungry. Now It is true that weight loss happens when we enter in what
we call a calorie deficit- This means that we burn more calories than we are taking in.
What that doesn t mean though is that you need to be hungry in order to lose weight.
The key to being able to maintain a calorie deficit and still not be hungry is focus on foods
that are high in fiber, proteins and healthy fats. These foods take longer to digest and will keep
you feeling full longer. Another trick is to eat smaller meals and healthy snacks more frequent.
If you enter a meal and are not starving, you tend to eat less and take in less calories.
The third roadblock builds on the last one. This is when we mistake hunger
for food cravings. There is a big difference between being hungry
and just really wanting that carb loaded, sugary sweet snack that you are seeing on the TV.
Food addiction is a very real thing and is one of the biggest reasons we are overweight.
Many of the foods that are part of our main diet are specifically designed to trigger chemical
processes in our brain that stimulate the pleasure centers. There s a reason that the potato chip
company advertises that I bet you can t eat just one . A helpful exercise is to sit back and look
at your relationship with food. When do you eat? Why do you eat? When is it that you eat more?
Step back and compare the behavior of somebody who is addicted to cigarettes to your own relationship
with food. I think you will be surprised on how similar they may be. Stepping back and
asking yourself if you are feeling hunger or are you feeling a craving can be an important
first step in getting this under control. If you find that this is a big part of your problem,
talk to your doctor, a counselor or trusted friend because there are things that can be done to help.
The 4th roadblock that we are going to talk about is your thyroid. Having a low thyroid can
contribute to weight gain so if you are struggling it isn t a bad idea to get some bloodwork to
check and see how your s is functioning. Be aware though, studies looking at this have not shown low
thyroid to be a large contributor to weight gain for most people. Everybody comes into the office
hoping that their thyroid is to blame for most of their weight and unfortunately it usually just isn
t the case. Get it checked to be sure but there are other things that likely are contributing
more. Now, just a quick word of warning against using thyroid supplements to help you lose weight.
Studies have shown that excess thyroid can help produce some weight loss however it includes the
risk of some major negative consequences such as loss of muscle and bone mass as well as certain
heart problems. Once you stop the excess thyroid, any weight loss you had, usually comes back.
The next roadblock we are going to talk about is the fear that eating healthy is too expensive.
Many think that in order to be healthy it has to be organic and bought fresh at the farmers
market but that s not the case. Expensive organic produce can be great but it is not necessary for
better health and weight loss. Fresh fruits and vegetables are of course best, but focus on foods
that are in season as well as buy frozen fruits and vegetables because they are usually just as
nutritious and much less expensive. Focus on more plant-based recipes like ones that use dry beans
and lentils which are full of fiber and protein and very affordable and steer clear of ones that
incorporate expensive meats. Foods that are higher in fiber and protein also fill you up more quickly
and help you feel satisfied, longer. By eating this way, you tend to eat less food,
so pay attention to serving sizes and you will be amazed at how much less you really need to buy.
One of the more common roadblocks that I see frustrate people is that they simply
get overwhealmed. If you have 100 pounds to lose, the thought of starting on that journey
and feeling like you have to maintain it your whole life can be overwhealming to anybody.
I have found though that one of the most important things you can do is set smaller short term goals.
Maybe just make a goal to lose 10 pounds, work toward that over the next few months and
see what kind of success you can have. Once you achieve that goal then make another. Bit by bit
you are going to be successful. Don t do it alone either. Find a friend, a family member, or online
support group, whatever is available that can help encourage you along this path. Don t do it alone.
The last one is lack of time. This is one that we all struggle with, but out of all of them,
it s just an excuse. We all have the same amounts of hours in the day. Different work
and life schedules can certainly add challenges, however it doesn t mean that you can t do it.
Frankly you don t have time not to work on a healthy life. If you don t take the time now,
then your body will force you to take time later, when you are having to come visit me. Sit
down once a week, make a schedule, make time for meal prep and exercise. You can t afford not to.
OK, so there you go, that s the first part of our two part series on what is keeping you
from your weight loss goals. When the second part is released, I ll put it in a link here to the
side. Until then start working on these roadblocks in your life. Don t feel like you need to tackle
everything all at once. Pick one goal and work on it and then move on once you achieve it . Bit by
bit you are going to find success. Persistence is the key. Getting to a healthy weight is absolutely
worth it and possible, so get out there and get to work and make your health a priority.
Well, thanks for watching today, I really hope that you have found this helpful. If you did,
make sure to give this video a like and share it with your friends. It helps our channel to grow
and reach others that may need this in their life. And don t leave without subscribing and hitting
that notification button so you don t miss out on any of our future content.
We so appreciate you watching and will see you in the next video.