Metabolism: Top Weight Loss Barriers, Part 1
And how to overcome them.
After working with clients for 14+ years, I hear similar stories and frustrations when it comes to weight loss and difficulty keeping it off. I’ve dealt with ALL of these struggles myself, so know that you are FAR from alone!
As you read through these, you may relate to some (or all) of them. Take a minute to identify which one feels the most prevalent for YOU, and work on it this week.
I’ll share more next week.
Bites, Licks, and Tastes (BLTs)
I also call these "nibbles + sips" and they can add a few hundred calories a day (on average, 300).
Here are some examples of what this looks like:
Bites of leftovers (cold chicken nuggets or 1/2 eaten sandwiches)
Handfuls of Pirate's Booty or Goldfish
Eating spoonfuls of mac and cheese while it cooks
Taste-testing baked goods (in both the raw and cooked forms)
Snacks or treats in the work breakroom
Action:
Become aware of how often they're happening, including when and where.
You bite it, you write it - a food diary can be extra helpful for this.
Remind yourself it's okay to "waste" food by tossing scraps, or save them for later.
Consider using gum or mints to help break the BLT habit.
Prioritizing protein will help you feel less snacky.
Night Time Nibbles
AKA Revenge Bedtime Procrastination.
In most cases, you’re staying up late and are tired, not truly hungry. You may be snacking while watching a TV show and eating for fun vs nourishment.
This is not a “bad thing”, but the extra intake can throw off your daily calorie budget and can contribute to slow loss or weight loss resistance.
Other times I see this happen in individuals who are not eating enough during the day, then starving at bedtime.
Or maybe you’re using food (or alcohol) to relax after putting your kids to bed. "I earned this!"
It could also be habitual - you are so used to eating after dinner that it takes some effort to have dinner and be done.
Action:
Find other forms of self-care and pleasure in the evening.
Brush your teeth after dinner, to help yourself reconsider if you truly need a snack.
Prioritize meals during the day. so you’re not starving in the evening hours.
Keep your hands busy - consider playing a board game or a hobby. or a warm drink in the evening. I like the Golden Milk and warm chocolate bone broth protein from Paleovalley.
Consider making a personal "rule" that weekend nights can be your Netflix + Snack time, but week days you are “dinner and done.”
Emotional Eating
This one deserves an entire post of its own, but can’t be left off this list. Emotional eating happens for many reasons, and is often far more complicated than just enjoying the taste of food. It can be connected with trauma, so be gentle with yourself as you work through it.
Know that we all have this tendency, it’s built into us from infancy - when we drank milk/formula and sucked to soothe.
It’s also often a habit loop and can happen before you realize what's going on.
Action:
Because it's often a quick response, an automated habit, don't expect perfection.
Remind yourself that you are a human going through something uncomfortable and dealing with it in a very human way.
Define the habit loop:
Cue----> Routine ----> Reward (what is triggering the emotional eating, what is your routine, and how are you rewarding yourself/rewarded by doing it)
Here are some ideas to consider, based on the root cause:
Stress – breathing exercises, meditating, taking a walk, dancing
Loneliness – text, call or video chat with a friend or loved one
Sadness – gratitude journaling for or watch some comedy
Boredom – finish a project, watch a movie or read a book
Anxiety – confide in a friend, spend time with your pet(s) or consider reaching out to a counselor or therapist
Parked in Neutral
You’re eating too little for your body's needs or have dieted for an extended period of time. This often looks like 1500 calories or less, but it doesn’t always have to be this low. If you’re active, this metabolism slowdown can happen at higher calorie amounts and be due to underfueling.
If you have a history of chronic dieting, your metabolism may need a little more support.
Action:
You likely need to "reverse diet" - meaning, you slowly work yourself up to a higher calorie intake to reset your metabolism and help your body function properly.
You may initially gain weight, not because the plan isn't working, but because your metabolism needs to rev back up.
This takes time, a lot of patience, and often requires the help of a coach who understands this.
Confused AF
You have tried all the things, without success. Or maybe you’re just getting started and feeling overwhelmed with what to do.
For others, this looks like “program hopping". If your program/diet is not working after a few weeks, you give up.
You know a lot, but it's all conflicting, leaving you lost.
You want to lean into an approach, but you second-guess everything.
Action:
Stop "program hopping" and lean into ONE approach for a few weeks.
If it's not working after a few weeks, reference THIS blog.
Follow a FEW experts you trust vs. endless influencers.
Keep natural curiosity and skepticism, but stay open-minded.
Did You Know?
I have a limited number of spots available for new clients. If you’re looking to work through some of these barriers with someone who “gets it” - let’s chat!
What Resonates?
Comment below with which barriers you resonate with the most or what you’re working on.
Want me to expand on any of the above?
I’d love to hear from you!
This is so helpful! I know I fall into the “bites, licks and tastes” category a lot.