Eating Less and Moving More, But Not Losing Weight: Here is What You are Missing

“Calories in and calories out.” It’s not always that simple when it comes to weight as so many other factors influence our weight and body composition independent of diet and exercise.

In our society, there is a hyperfocus on restriction as a strategy to try to induce weight loss. If a person is eating in excess of their needs, then yes eating less can be 1 effective strategy for weight management.

However, the reality for many people is their main issue is not a “calories in/calories out” issue.

It’s often some sort of bodily dysfunction, and there are multiple “root causes” in which the body will start promoting fat storage outside of food intake patterns. You have to do an intervention that is specific to the underlying reason to get results.

Struggles with weight are often a “check engine light” – look deeper.

These are other stones to consider overturning if traditional diet and exercise methods are not yielding health supportive weight loss:

• Intestinal gut dysbiosis (imbalance of “good” and “bad” bacteria) which can contribute to intestinal permeability or “leaky gut”
• Thyroid dysfunction – subclinical or overt
• Mold exposure – which can contribute to leptin resistance, oxidative stress and inflammation. 
  • If you suspect mold in your home, Start with an at home ERMI test, and if the score is elevated above a 5, hire a mold inspector. Order ERMI kit #1 and go from there. Don’t overcomplicate it and rule it out or rule it on.
• Heavy metal bioaccumulation or other toxin bioaccumulation
• Air pollution and not using a quality air purifier
• Nutrient deficiences, especially those that support various types of proper hormone function and are required for phase 1 & 2 liver detoxification which is an innate process that helps to body release toxins that can get stored in fat cells.
• Exposure to endocrine disruptors, obesogens and “forever chemicals”
• Stress, cascading to HPA axis dysfunction which can promote fat storage
• Poor sleep quality, cascading to decreased resting metabolic rate. Get a sleep study done; note that sleep apnea undiagnosed or uncontrolled can lead to weight loss resistance
• Low grade chronic inflammation and source of inflammation not yet found
• Vectorborne issues like underlying Lyme and other coinfections
• Insulin resistance
• Leptin resistance
• Sex hormone imbalances including, high estrogen & low estrogen, low progesterone, high testosterone, and low testosterone; hormones usually become abnormal secondary to another problem.
  • Sex hormones will naturally decline during perimenopause and menopause which is par for course. Discuss candidacy for hormone replacement therapy with your Physician

Given all these potential contributing factors, a deeper dive may be a better approach. Also note, there are medical conditions and medications too that can cause weight concerns. Patients should work with their Physician for medical evaluation and management.

“Eating less and moving more” is not my go to strategy with patients when they are overall eating appropriately. My go to strategy to investigating nutrition & lifestyle related “root causes” and implementing strategies specific to the problem. There are many tests I can order that are in my scope of practice – heavy metal and mycotoxin bioaccumulation are very common in my experience as being culprits for weight loss resistance.

Strategies to consider that most people can benefit from to prevent unnecessary strain and dysfunction for the body that can promote unhealthy weight gain:

1.  Quality water filtration. Stop drinking known obesogens found in tap water. Check your tap water score here and see what is legally (but not necessarily safely) lurking in your drinking water. Note that many standard brands provide minimal filtration. Get something heavy duty that can actually remove more than just chlorine like Aquatru water filtration products.
   
2. Quality indoor air filtration. Get a heavy duty air purifier that can reduce the endocrine disruptors that lurk in air. Air Doctor is an excellent brand!
   
3. Quality Mattress for quality sleep. It is a game changer to sleep on a mattress that you fall asleep well and stay asleep. Restful sleep is crucial for health – we spend about 25-30% of our lives sleeping. I highly recommend a Tempur-pedic (no affliation with them). Their pillows are also heavenly.
   
4. Heavy metal detoxing. If you are a candidate (discuss with healthcare team first), this is something to help decrease toxic heavy metals in your body that promote metabolic dysfunction. Read my heavy metal detoxing blog for more info.
   
5. Reduce your exposures to endocrine disruptors and obesogens by using safer every day household products. Click here for a practical list of ideas.

Want One-on-One Help?
Consider scheduling a consult package if you would like professional advice in navigating your concerns with weight loss difficulty or unintentional weight gain. I am in network with many insurance plans, and most cover 100% of cost to see a Registered Dietitian. Click this link for instructions on how to self verify your own health insurance benefits.

Below shows some studies that are the tip of the iceberg on this topic. Check them out!