25 Reasons You Can’t Lose Weight

Posted: Wednesday 12 January 2011 11:15am

You watch what you eat and exercise regularly, but you still can’t seem to lose weight. Why won’t that stubborn fat go? Here we discover why you can’t shift that persistent fat.

1. Hormonal imbalances. The balance between female reproductive hormones oestrogen and progesterone can be thrown out for a range of reasons – including polycystic ovary syndrome, PMT and menopause – contributing to weight gain and fluid retention, says natural therapist and herbalist Jennifer Chalmers, co-director of Phoenix Holistic Centre, in Sydney’s Bondi Junction. “When oestrogen is allowed to dominate and be out of balance, weight gain is a common consequence.”

2.    You may have “Syndrome X”. According to Dr Sandra Cabot, in her book Syndrome X (Griffin Press, $25), “people believe they are fat because they eat too much, don’t exercise enough or have inherited the wrong genes … but they may have several medical problems that may be making them fat.” She says people need to be assessed on such problems as a fatty liver, hormonal imbalances, body toxicity, fluid retention, sluggish metabolism and body shape (in particular an “apple”-shape). If you have any three of these problems, Dr Cabot says you probably have Syndrome X. To combat this she recommends an eating plan that lowers high insulin levels, helps insulin to work better and improves liver function. Basically, that means reducing sugary foods.

3. Cut back the cappuccinos. Australians’ love affair with cappuccinos, lattes and iced coffees can whack on extra weight. In 1940, Australians consumed just 500g of coffee and year, but by 2002, people were knocking back 2kg of it in various forms. If you like to treat yourself to “designer” coffee, make sure you opt for the light milk version. Just by switching, you can save you about 315kJ each cup, which equates to a saving of about 3.2kg on the bathroom scales each year.

4. You’re not having enough protein. The importance of protein for healthy weight loss is huge. Not only does protein helps to build muscle and boost metabolism, it also fills you up and curbs your appetite. The best way to choose good protein that is low fat such as egg whites, broccoli and tuna canned in water or brine, cottage cheese and lean organic chicken. Remember that protein should be supplemented by some carbs, fats, lots of vegetables and some fruit.

5.  Check your thyroid. Says Dr Michael Elstein, of Sydney’s Eternal Health Medicine Centre and author of You Have the Power (Merit Publishing, $24.95), your thyroid makes you burn fat and regulates metabolism. An underactive thyroid, known as hypothyroidism, reduces the capacity of the thyroid to burn fat, which may slow you down and be responsible for weight gain. He adds, “If you are putting on weight, have cold hands and feet, feel sluggish and slow and are losing hair, it may be worth seeing a doctor and having a proper evaluation to see if your thyroid is working properly.”

6. “Diet” food dangers – they could have hidden fats. Things that seem to be beneficial to your waistline may actually be sabotaging it. Says Susan Alexander, accredited practicing dietician of Alexander Dietetics: “Be very careful with foods marked “lite’”or “low fat”, as these often contain more sugar and total kilojoules than full-fat items.” She adds that many high GI (Glycaemic Index) foods are popular, such as watermelon and rice crackers, and these are often over-eaten. “Over-consumption of these foods is turned to fat anyway, if not used immediately for energy. Another problem can be “diet” biscuits and snacks, which offer little nutrition. Susan suggests grainy cereals and crackers, while keeping a watchful eye on quantities. Other things to look out for are frozen yoghurt as a substitute for ice-cream, fast food salads which may have fatty dressing or have bread, cheese and bacon bits added. Nuts, dried apricots and banana chips can be deadly if eaten in large amounts, same as protein bars which can have a high fat and kilojoule count.

7. Kitchen chaos? According to the Biggest Loser trainer Michelle Bridges, many of her clients or contestants are disorganised in the kitchen and, so, are “caught out” with their food choices. She says they need to think ahead to plan good wholesome meals at regular intervals. On her Facebook page for Triumph underwear, Michelle comments she has “stock-standard shopping lists for pantry, fridge and freezer” and once a week does a big shop with a top-up for fruit and veggies. “I find people who are struggling with their weight may be starving hungry with nothing around and that’s when they are going to pick up something that’s no good for nutrition and probably full of empty calories.” She adds that’s why it’s important to have a well-stocked pantry, freezer and fridge with good, healthy food around you at all times.

8. Too many tipples. We love our beer, wine and champagne, especially during summer and the festive season. Make sure you’re not drinking too much and be careful to choose low-kilojoule alternatives. A standard-sized white or red wine (100ml) is worth around 300kj – so make sure the glass sizes aren’t any bigger. A nip of spirits (45ml) is about 440kJ, so just be certain to add low-kilojoule mixers such as mineral or soda water to your liquor. Juices and full-strength soft drinks add many more kilojoules. A glass of champagne (120ml) is about 355kJ, so keep to one toast! Also, beware creamy cocktails – they are kilojoule laden.

9. You don’t go to the toilet enough. “People do not go to the toilet properly and are therefore holding kilos of poo,” says colonic therapist Leanne McGraw, of Release Wellness Centre, Newtown, Sydney. “We eat three times a day and should go to the toilet just as many times, but no-one does this, so we can end up to holding 3-10kg of extra weight in excrement,” she adds. “Many people eat well and exercise but they still hold onto these waste products. The only way to get rid of this build-up is to have regular colonics – once a week or two – to ensure the gas and bloating is eradicated. Then the kilos drop.”

10. Your exercise is too passive. When exercising, always work between your minimum and maximum heart rate. Research has shown that if you exercise while keeping your heart rate (measured by your pulse) in this range, you will be more effective at improving aerobic fitness and keeping weight at an acceptable level. People often think they are exercising properly when they are regularly strolling, doing some yoga, swimming and using passive exercise beds but, if the exercise is too light, it won’t help fitness or weight loss.

11. Prescription drugs may have unwanted side effects. “There are a number of medications that can cause weight gain, steroids such as cortisone being one of the better known,” says natural therapist Jennifer Chalmers. “Anti-depressants, anti-psychotics and those that are used to treat high blood pressure are also implicated,” she says. “Hormone-effecting medications such as HRT and the contraceptive pill can keep on unwanted kilos due to fluid retention.”

12. You’re eating too late at night. Watch out for late-night munchies. “Any kilojoules consumed late at night will be taken to bed and may be stored as fat, rather than burnt off as energy,” says Susan Alexander, accredited practising dietician of Alexander Dietetics. “Unfortunately, we tend to eat more in the evening than earlier in the day, which can upset our metabolism.”

13.  You’re depriving yourself of what you love. Be like the French and eat a little of what you desire, rather depriving yourself of tasty morsels and then having a big blow-out. Says author of French Women Don’t Get Fat, Mireille Guiliano, “eat for pleasure” not for punishment. She advocates having food such as croissants, chocolate or even wine, just as long as you only have small amounts and never go overboard.

14. You’re too reliant on your car. According to the American website RealAge, taking public transport helps budge the bulges. Research shows that people who take the bus or train tend to exercise more (even if they don’t realise it!). Most tend to walk or ride to, or from the bus or train stop and that helps contribute to the recommended exercise count of at least 30 minutes a day, five times a week. It also saves money and fuel!

15. You’ve had too much salt. “We often hear people complaining they’ve put on a kilo, even 2kg, in one evening after a lapse in their diet,” says Dr Pierre Dukan, author of the best-selling The Dukan Diet (Hodder & Stoughton, $35). “When we analyse exactly what was eaten, we can never track down the 75kj of food to provide these extra two kilos. It was simply the combination of an over-salty meal and drinks; salt and alcohol combine to slow down the throughput of the water drunk. Never forget that one litre of water weighs 1kg and two teaspoons of salt are enough to retain this water in your body’s tissues for a day or two.”

16.  You’re not getting enough sleep. According to Dr Michael Elstein, when we sleep we produce “ghrelin”, an appetite-stimulating hormone. “Because we are asleep when it’s produced we have no desire to eat, but when you don’t sleep, you have an increased desire for food.” Dr Elstein explains that leptin is another hormone produced in the body, which is responsible for satiety, which means it lets the body know when you’ve eaten enough. It is also made when you sleep and if you’re not getting much shut-eye, the body is not able to judge when it’s consumed enough. You’ll think you’re hungry, when really you’re not. Both factors can lead to a person putting on weight. The remedy? The key is to get the body sleeping more. You can take melatonin or a soy-derived chemical compound known as phosphatidylserine under doctor supervision or try other techniques as chamomile tea, essential oils on the pillow, and not doing anything late at night such as computer work, which keeps you awake.

17. Eating at on the run. Don’t grab food, nor eat standing up. Make a production out of your meals, setting the table each time, sitting down, and thoroughly chewing your food. When eating in a hurry, while standing, walking or shopping, you tend to lose track or what you’re eating, and gulp your food. Sit down at a table and saviour the bites. You’ll feel fuller and have less chance of developing heartburn and bloating.

18. You may be going through the menopause. Women at menopause often experience weight gain, especially around the stomach. This is often due to declining oestrogen levels and loss of muscle tissue. As the muscles decrease in size, the metabolism slows down. To pep up a flagging metabolism and build up muscles, the Victorian Government recommends that you eat a low fat, high-fibre diet, have regular and sustained aerobic exercise, do weight training or weight bearing exercise and speak to your doctor or dietician.

19. You may have diabetes. Make sure you’re not predisposed to diabetes type 2, as this may mean you gain more weight overeating over the short term, than non-genetically prone counterparts. According to at 28-day study undertaken at Sydney’s Garvan Institute of Medical Research, in which scientists mimicked the overfeeding that typically takes place during periods like Christmas, people with a family history of diabetes gained over a kilogram more than the rest who had no family history of diabetes, (3.4kg as opposed to 2.2kg). “It’s already well-known that relatives of people with type 2 diabetes are more likely to develop it themselves,” says Professor Campbell, Director of St Vincent’s Diabetes Centre, as well as being professor of medicine at the university of NSW and senior clinical researcher at Garvan. “Our study shows just how quickly the body reacts to over-eating, and how harmful it can be in susceptible people.  While we expected differences between the two groups, we were surprised by the extra weight the diabetes-prone group gained.”

20. Beware weekend blowouts. Every day counts, so if you’re good during the week, a pig-out on the weekend could cost you all your good efforts Monday to Friday. “Many people work at their diet all week, then end up back at square one after the weekend,” comments Susan Alexander. “Choose one or two days a week for a small treat, but don’t blow the whole day.”

21. You have fluid retention. Have you noticed how your legs look spongy and you seem to have cellulite you can’t move. Perhaps you have fluid retention. “Day-to-day fluctuations in weight are usually caused by changes in the fluid balance in the body,” says Jennifer Chalmers. “Severe fluid retention can indicate serious conditions with the liver and kidneys, but most fluid retention is due (surprisingly) to dehydration.” The answer is to drink more water and watch the sodium (salt) in your diet.

23. Too many “little extras”. “What seems like nothing for one day can be a lot over the week,” comments Susan Alexander. “Remember a large latte or muffin can have more kilojoules than a small meal!” If you think fruit juice is fine, Susan recommends squeezing orange juice until your glass is full. “A glass of juice has all the kilojoules from all the oranges used, but you would never eat that many whole fruit at once.”

24. Move it! Instead of taking the lift or escalator, try to walk up stairs. Don’t grab buses or taxis if you can walk – plan ahead and go a little earlier so you can get there on time. Use a bicycle when possible. Remember cars are choking up the environment! Do your own housework and gardening, and don’t just watch your kids play – participate.

25. Are you intolerant? Food allergies are usually easy to identify – at best, the afflicted person may break out in a rash or swell up; at the extreme end of the spectrum they may have difficulty breathing, even go into shock and need urgent medical treatment. But food intolerances are more insidious, causing digestive upsets (bloating and diarrhoea among them) and a general malaise. Sufferers may also retain fluid (which looks an weighs like you’re carrying extra fat) as the body struggles to “dilute” the offender. Self-diagnosis of food intolerances – especially to wheat, gluten and lactose – has become very fashionable and many people unnecessarily eliminate healthy dairy and whole grains from their diets.
But if you suspect food intolerance may be your problem,  see a doctor or qualified health professional for a proper diagnosis.

by Kate Mahon

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