Weight loss is an exciting subject that wouldn’t lose its ever-increasing audience. In fact, these days, there are lots of varied scientific (clinically proven and unproven) ideas as well as baseless assumptions online for losing weight. But as an expert, it is easy to spot that some of these wouldn’t work and trials would lead to weight loss failure. Bringing you back to the viral, million-dollar question- why am I not losing weight?
I understand your plight perfectly. Trendy weight loss methods are quite tricky- effective ones like going on a strict keto diet are strenuous and depriving. Alternatives that avail easy and quick weight-loss benefits, like my 30-day clean-keto program, is only a fantastic last resort (not the first nor entire fix) because you can’t live on keto diets or any strict meal-program for so long.
To get long-term weight loss results that wouldn’t deprive you of a quality, energy-filled and exciting life; there is a little, mostly ignored, but salient intricacy you should keep in mind- your insulin balance.
What is Insulin?
In the very simplest terms, insulin is a fat-storage hormone produced in the pancreas and responsible for metabolism. It functions by promoting the absorption of glucose from the blood. Contrary to popular belief, insulin is produced every time we eat and irrespective of what food-type we consume, not necessarily just carbs.
Why is balancing insulin essential for weight loss?
Fat burning and synthesis in the body are extremely sensitive to changes in the amount of insulin released when we eat. Precisely, studies indicate that a small decrease in insulin would quickly cause increased fat burning by hastening the production of active enzymes that transforms glucose into fat.
Think of it this way; your body becomes a fat storing machine rather than a fat-burning one with much available insulin. So, to burn body fat at the highest possible rate, you need to keep a delicate balance of your insulin levels.
That may sound quite easy, but some misguided ideas and practices can mar the entire process.
3 Common Mistakes That Distort Insulin Balance and Ultimately Cause Weight Loss Failure
You are Over-snacking: There is an erroneous opinion that eating every two hours or over-snacking will cause you to lose weight. However, it is preposterous to think that just eating more food or snacks will foster weight loss. Why? Simply because eating every two hours means you’re taking excessive calories (except you’re meticulously calculating what you eat) detrimental to weight loss.
Besides, even for the same amount of calories, a 3-times-a-day meal plan will yield faster weight burning than 2-hours intermittent program. Let’s have a closer look: it takes two hours for blood insulin level to go down after a meal; so, with a 2-hour eating plan, your body wouldn’t get the chance to reduce insulin and burn fat before the next meal spikes its levels again. It will keep on accumulating these fats and cause you to gain weight.
Don’t get me wrong; I do not mean you totally avoid snacks to reduce your insulin level. There are healthy snacks you can use to add sparkle to your meal like nuts, almond butter, fruits, cheese, etc., but overeating them, especially within short periods, will lead to weight loss failure.
My recommendation would be that you keep your snacks simple, very close to natural as possible, and stay a few hours without food to bring your insulin levels down before you move on to the next meal.
Your Fat Intake is Low: It might sound absurd, but it is true: if you need to burn fat, you need to consume more fats. Most people mistake dieting for consuming less fat, but research shows that low fat intake will cause increased appetite that, in turn, makes you crave carbs and sugars counteractive for weight loss.
Yes, overeating any food-type is bad, but when trying to lose weight, there is no better thing to eat than high-fat foods. That is because healthy-fat intake is a proven way to balance your blood sugar, reduce hunger, and suppress appetite. Thus, lowering insulin levels and hastening fat burning.
Like with snacks, there are healthy and unhealthy fats. Avocados, cheese, eggs, nuts, etc., are few healthy ones. A proper high-fat breakfast then can be two eggs, vegetables, and half an avocado. Just remember, you don’t have to overdo it.
Your Portions Are Big: Are you saying “but I am taking the right high-fat foods, cutting down on my carbs, and following a 3-day meal plan and it’s still not working!” First, I am sorry about that. Secondly, we are all different, and our bodies react differently; so, it is most likely that you’re eating more than what your body needs, causing your insulin levels to be high for a long time and not breaking down fats.
Maintenance calories (the number of calories your body needs to support energy expenditure) differ by activity levels, age, and how your body responds. However, it is recommended that adult women stay between 1600 to 2,400 calories per day.
I am not so keen on having you calculate everything you eat; so, my advice would be that you start by eating till you’re satiated and go no further.
Possible insulin-related reasons your weight loss program fails
All this while, it may seem like I’m pointing fingers at you with- you’re doing this wrongly, you’re not doing that right, but sometimes weight loss failure isn’t your fault, and I know that. Certain health conditions or other factors can affect insulin levels in the body. Afterwards, causing you not to lose as much weight as you should even when you’re doing the right thing. They include:
- Insulin Resistance: Insulin resistance describes a scenario where your body cells don’t respond well to insulin and would not easily convert glucose to energy. It is most common when you’re pregnant, overweight, maintain an inactive lifestyle, or have belly fat. A possible reason you’re not losing weight may be that your body is resisting insulin. If that is the case, you may need to cut down on your carbs, more than the regular person, to see tangible results.
- Little Body Muscle: Body muscle (not size) significantly determines insulin production, metabolic rate, and ultimately the speed you lose weight. Studies indicate that persons with more body muscle have less fat that slows down their metabolic rate. Hence, they would produce less insulin and burn, rather than store, fat quickly.
- Slow Thyroid (Hypothyroidism): The thyroid is a small gland found at the base of the neck and in front of the windpipe. It produces hormones that are via the bloodstream in all of the body cells. Slow thyroid is a condition where the body does not create enough thyroid hormones; hence, slowing down metabolism. It is characterized by weight gain, depression, fatigue, sexual dysfunction, menstrual disorders, constipation, and brittle hair/fingernails. You can test hypothyroidism with TSH, T3, and T4 tests. This condition affects weight loss by slowing down your metabolic process, causing your body to burn less fat than usual.
Is eating sweet stuff a reason why I am not losing weight?
While I can easily say yes to this, the solution isn’t in one sentence, say- don’t eat sweet stuff. An excellent place to start is using natural sugar substitute but for a more guided way to end emotional cravings, lose weight, and regain energy lookup my mindful weight-loss program.
What is the main reason my weight loss program fails?
You may have heard that there are so many reasons for weight loss failure, but I can easily streamline them to insulin balance and food issues. Maintaining the right insulin balance as well as eating the right foods, should ultimately lead to weight loss, except that you have any of the aforementioned insulin-related conditions.
Will using weight loss supplements and green tea improve my weight loss?
There are a plethora of available weight loss supplements today. Their effectiveness is, however, not standalone. Maintaining the right insulin balance and healthy food intake is key to weight loss, not just a supplement, tea, or medication.
How do I start an effective long-term weight loss program?
I recommend you begin with cleansing your diet to balance your blood sugar and appetite. Start slow: don’t take extreme programs first. Also, remember not to over-snack, and ensure you increase your healthy fat intake. If you’re a little lost on how to go about that, you can take advantage of my free 7-day weight loss program. Alternatively, you can book a free 30min consultation service, and I will guide you on how to start.
Now, you clearly see that weight loss really hinges on getting the right insulin balance. You can achieve insulin levels perfect for long-lasting weight loss solutions with the right types of foods in the right portions and with the right frequency -the three rights- always remember that!
“The three right” provides you with a long-lasting weight loss solution without cravings, going on extreme diets, feeling deprived, and improving your overall health alongside. For a more detailed, guided, and precise plan with “the three rights,” you should check out my mindful weight-loss program (a 30, 60, and 90-day successful weight-loss plan I have been running for multiple years).