Metabolism: Top Weight Loss Barriers, Part 2

And how to overcome them.

This is part 2, of a 2 part series.

As you read through these common barriers, 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.

Want more? Check out Part 1

Meal Prep Slump

Here’s how this looks:

• You're bored with your meals or sick of making them. Meals are thrown together or are just snacks.

• You don’t have the budget or desire to use a meal delivery service, although you admit that would help a lot!

• You order takeout more often than you'd like, which adds up in $$ and calories.

• You're making meals for yourself and picky family members, which is exhausting.

Action

• Find healthier convenient options at stores like Costco or Trader Joes (precooked protein, frozen veggie blends, fun sauces, cleaner pre-made meals).

• Choose simple #ingredientmeal recipes. Don’t overthink it. Use fun sauces and spices to keep it interesting.

• Rotate through 5-10 of your family’s favorite meals, and throw in a more elaborate/new recipe occasionally (if desired).

• Picky eating is tough, but try not to be a short-order chef for your kids (or partner!). You make one meal for everyone and modify your portions for your body comp goals (more protein + fiber).

• Use HungryRoot - This grocery + meal delivery service has saved me (and a ton of my clients) MANY times when I’m in a rut or need extra support getting healthy meals on the table. This LINK will get you $50 OFF your first order. Seriously. try it.

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"Special" Events

Here’s how this looks:

• Your kid gets sick.

• Your partner goes out of town on a business trip.

• You have a poor night(s) of sleep.

• You go on vacation.

• You get thrown off your routine and feel frustrated/have a hard time getting back on track.

Action:

• Remember our tool, “Next bite nourishing”.

• Remember that this is part of the process, but it doesn't STOP your progress.

• Determine what “good enough” looks like with your health goals, but don’t give up entirely.

• Find shortcuts to make what feels good "stick". This could be a meal delivery service or taking a walk with your family instead of taking an hour for yourself at the gym.

• Remember that one week won't change anything and you CAN'T fail.

• When you can, get right back on your routine. Don’t wait more than 2 days. After 2 days, it gets harder to get back on track.

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Breastfeeding (Maybe)

Some mamas find nursing slows weight loss, regardless of what they do or how much others say it helped them lose weight, effortlessly.

Action:

If you’re noticing weight gain or you’re confused about what is keeping weight on

Consider:

• How sedentary you are now vs your activity levels before.

• Your sleep quality and quantity - there’s not a ton you can do here, but give yourself grace, and notice how poor sleep impacts your eating habits.

• If your “nursing hunger” is true hunger vs cravings (once you’re 3+ months postpartum, it’s hard to tell in the beginning and you need more fuel early on).

• Revisiting calorie needs at 3,6,9,12 months, once your baby is drinking less breastmilk and/or eating solids.

• Looking at your habits and mindset around meals.

Breastfeeding can keep weight on, but it's a gift that's well worth it. I know firsthand the struggle of balancing the desire for change with the desire to nurse as long as I could.

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Hormonally Driven

PCOS, thyroid disorders, autoimmune disease, low iron, insomnia/sleep disorders, and perimenopause can make things more challenging.

Action:

It’s possible that your body needs a little attention and exploration.

It's worth checking the following things with a skilled practitioner:

• Thyroid levels - full panel

• Iron levels - full panel

• DUTCH hormone panel (not while nursing)

• Micronutrient panel

• Cortisol + Melatonin levels

• Inflammatory markers, like CRP

• Metabolic health, like fasting insulin/glucose + using a CGM

Consider doing a full lab panel. HERE’S one I frequently recommend as a baseline for you to review with your provider.

Consider adding supplements to support your energy, mood, digestion, and fat loss. HERE’S what I recommend.

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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!

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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!