Is Your Scale Stuck?
Are you doing everything right, but your scale won’t budge? You’re not alone! Not only have I worked with countless women with the same problem, I’ve had the same problem myself.
Spoiler alert: What you weigh is NOT equal to what you eat plus how much you exercise.
So many of my patients have told me they've tried discussing weight loss with their health care providers. The typical response? "Eat less and exercise more". But what if you're doing all the right things and the scale still isn't budging? Unless you (and your doctor) dig deeper into the other hidden factors that can sabotage your weight loss efforts, you'll just keeping banging your head against the "weight loss wall".
Here are the top five hidden “Scale Saboteurs”.
- Food Sensitivities
If you’re like millions of other women, you’re probably eating something you think is healthy, but it really isn’t…at least not for your body.
One in every four people have food sensitivities! Unlike true food allergies which can trigger immediate and sometimes life-threatening reactions, the reactions to food sensitivities are more subtle but equally annoying. One key but often overlooked physical response to food sensitivities is weight gain. Here some reasons how food sensitivities sabotage your scale:
- They cause chronic inflammation in the body, which is a key driver of insulin resistance and weight gain.
- They lead to fluid retention. This can contribute to temporary weight gain and belly bloating. But, over time, the fluid retention and bloating become constant issues if the underlying food sensitivities are not addressed.
- They can trigger stress responses in the body, leading to elevated cortisol levels. Cortisol, the stress hormone, can increase appetite, promote cravings for sugary and fatty foods, and lead to fat accumulation, especially in the belly area.
- Chronic inflammation and hormonal imbalances caused by food sensitivities can slow down the metabolic rate, making it harder to burn calories efficiently.
- They cause cravings for the very foods that are causing them problem. This is due to the body's response to inflammation and stress, which can lead to a cycle of consuming trigger foods, experiencing symptoms, and then craving those foods again.
- Prescription Medications
Several prescription medications can cause weight gain as a side effect. This weight gain can be due to various factors such as changes in metabolism, increased appetite, fluid retention, or changes in how the body stores fat. Here are some common categories and examples of medications that are known to cause weight gain:
- Birth control pills
- Anti-Depressants (i.e. SSRI’s, Tricyclics)
- Chronic pain medications (i.e. Gabapentin, narcotics)
- Corticosteroids (i.e. Prednisone)
- Anti-histamines (i.e. Benadryl, Allegra, Zyrtec)
- Beta-Blocker blood pressure medications (i.e. Metoprolol, Propranolol)
- Diabetes medications (i.e. insulin and most oral preparations)
- Anti-psychotics (i.e. Zyprexa, Risperdol)
- Candida Yeast Overgrowth
I’ve written some blogs on this topic before, but here’s a recap in case you missed them. Candida yeast is a normal part of your body’s microflora (the bugs that live in and on you). It lives in your mouth, intestines, skin, and vagina. In your gut, its job is not only to maintain microorganism balance but also to help with food digestion and nutrient absorption. So long as Candida is properly balanced with the other bugs and bacteria in your gut, things run smoothly.
Unfortunately, there are several things that can tip the microbial balance of the gut in Candida’s favor. These include things like poor diet, stress, prescription medications, immune system suppression, and hormonal imbalances.
Candida overgrowth can be a major reason why you may be gaining weight and/or can’t lose weight. There are several mechanisms behind this. One is that since Candida needs sugar to grow, it can cause intense cravings for sweet foods and drinks. Also, lactose contained in milk and cheese is a sugar, so you are more likely to crave dairy products as well. Unfortunately, the more you crave these foods, the more you eat them, the more the Candida flourishes.
Candida also sabotages your scale by causing inflammation in the lining of your intestine which then spreads throughout your body. Research has shown that chronic inflammation is another cause of weight gain. Finally, when the lining of your intestines become inflamed, it can make it easier for food particles to escape thereby causing food sensitivities which negatively affect your body weight.
- Nutrient Deficiencies
Certain nutrient deficiencies can contribute to weight gain by disrupting metabolism, hormone balance, and appetite regulation. Here are some key nutrient deficiencies that can lead to weight gain:
- Vitamin D Deficiency: Vitamin D plays a role in insulin sensitivity and glucose metabolism. A deficiency can cause insulin resistance, weight gain, and obesity. It also influences the production of hormones like leptin, which regulate appetite. Low levels of vitamin D can lead to increased hunger and cravings, contributing to weight gain.
- Magnesium Deficiency: Magnesium is essential for regulating blood sugar levels and insulin function. A deficiency can cause insulin resistance which can contribute to weight gain, especially in the abdominal area. Magnesium deficiency is also associated with increased inflammation, which can further disrupt metabolism and lead to weight gain.
- Iron Deficiency: Iron is crucial for oxygen transport in the blood and energy production. Iron deficiency can lead to fatigue and reduced physical activity, contributing to weight gain over time. Iron is also important for proper thyroid function. Low iron levels can lead to hypothyroidism, which is associated with weight gain and difficulty losing weight.
- Zinc Deficiency: Zinc plays a role in appetite regulation and insulin sensitivity. A deficiency in zinc can lead to increased appetite and cravings, particularly for sweet and carbohydrate-rich foods, which can contribute to weight gain. Like iron, zinc is important for thyroid hormone production and metabolism. Zinc deficiency can contribute to hypothyroidism, which can slow metabolism and lead to weight gain.
- Vitamin B12 Deficiency: Vitamin B12 is essential for energy production and fat metabolism. A deficiency in B12 can lead to fatigue and reduced physical activity, indirectly contributing to weight gain. B12 deficiency can also affect mood and stress levels, which can influence eating behaviors and contribute to weight gain.
- Iodine Deficiency: Iodine is essential to produce thyroid hormones, which regulate metabolism. Iodine deficiency can lead to hypothyroidism, a condition characterized by weight gain, fatigue, and a slow metabolism.
- Intestinal Dysbiosis
The health of your gut is probably one of the most important things influencing your body weight. There's a lot going on in the 15 feet of tubing in your belly. Your gut contains over 85% of your immune system and houses trillions of bacteria (known as the but 'microbiome'). It's also responsible for the production of key hormones (like histamine and serotonin) and nutrient absorption. It's got so many pieces and parts that connect with every cell and tissue in your body, it's no wonder it plays such a monumental role in body weight!
There are countless scientific studies supporting the fact that the gut microbiome affects body weight and tendency towards obesity. An unhealthy gut microbiome can disrupt energy balance, promote the production of fat cells, promote fat storage, control appetite and eating habits, and trigger chronic inflammation (which also causes weight gain).
There are other conditions affecting the gut that can contribute to weight gain and/or difficulty losing weight. They include increased intestinal permeability ("leaky gut"), intestinal Candida overgrowth, histamine intolerance, Small Intestinal Bacterial Overgrowth ("SIBO" for short), and inflammatory bowel diseases (i.e. Crohn's and Ulcerative Colitis).
Stay tuned for future posts on how you and your doctor can uncover and fix these five hidden factors so your scale starts moving in the