Are you a woman in your 40s, 50s or 60s who is feeling tired, overwhelmed, and struggling with weight loss? You're not alone. Many women in peri-menopause or menopause experience hormonal imbalances that make losing weight a challenge, even with healthy eating and exercise. But don't lose hope. In this article, we'll explore the functional medicine approach to weight loss and how it can help you achieve sustainable weight loss by addressing the root causes of your imbalances. Let's get started

Why a Holistic Approach is Key to Sustainable Weight Loss 

Functional medicine is a personalized approach to health and wellness that focuses on identifying and addressing the root causes of imbalances in the body. This approach can help you break through weight loss plateaus and achieve sustainable weight loss by creating functional balance in your body. By working with a functional medicine practitioner, you can get the support you need to achieve your weight loss goals and improve your overall health and well-being. Don't give up on your weight loss journey - with a holistic approach, you can achieve the results you desire.

Are you tired of trying different diets and workout routines without seeing any results? It's time to approach weight loss differently. Functional medicine practitioners understand that weight loss is not just about the number on the scale - it's about achieving functional balance in the body. By identifying and addressing the root causes of your imbalances, you can break through weight loss plateaus and achieve sustainable weight loss. You deserve to feel energized, confident, and healthy, and a holistic approach can help you get there. Start your journey towards functional balance and sustainable weight loss today. We are here for you!

What you should know about diets

The ups and downs of weight loss can be frustrating and disheartening. But did you know that this yo-yo pattern can actually be harmful to your health? Yo-yo dieting, also known as weight cycling, can lead to a negative spiral of physical and emotional side effects.

When you lose weight quickly through crash diets or extreme exercise, your body goes into survival mode. It begins to conserve energy and store fat, making it harder to lose weight in the future. This leads to a cycle of losing weight, gaining it back, and starting the process all over again. Often from a set point a bit higher than where we began.

In addition to the physical toll on your body, yo-yo dieting can also take a toll on your mental health. It can lead to frustration, low self-esteem, depression, and anxiety. It's time to break the cycle and approach weight loss from a holistic perspective, one that respects the needs, metabolism, body weight, height and waist size, exposure to toxins and capacity to clear them, among other factors.

Functional medicine takes a personalized approach to health and wellness. It focuses on identifying and addressing the root causes of imbalances in the body. This approach can help you achieve sustainable weight loss by creating functional balance in your body.

As women in peri-menopause or menopause, our bodies go through hormonal imbalances that make losing weight a challenge, even with healthy eating and exercise. Functional medicine practitioners understand this and can help you achieve your weight loss goals by addressing these imbalances.

In Functional medicine we say losing weight is a positive side effect of restoring true functional balance! We store a lot of toxins in adipose tissue and body fat, which is one of the reasons why boosting weight loss without first ensuring that detox pathways are open is not a good idea. That is because body fat loss mobilizes toxins and puts them back into circulation. 

Thyroid and Weight loss interconnection 

Thyroid function is another critical aspect to check because on many levels it is like the fuel injection in the car to get the gas into the engine in every cell in the body. Thyroid function must be assessed via a complete thyroid panel - and not just TSH, which is the only marker typically checked - in order to understand and design the weight loss journey. Some complaints related to hypothyroid function are:

• Often feel cold (all over), lower body temperature
• Unwanted weight gain (or difficult to lose) despite dietary change (perhaps poor appetite)
• Increased LDL cholesterol
• Fatigue, Malaise, low energy
• Vasoconstriction, hypertension, bradycardia
• Thinning eyebrows (esp. the outer third)
• Lower bone quality (brittle, fracture risk)
• Constipation, GI dysmotility/ IBS/ SIBO
• Dry skin, weak fingernails, hair loss
• Anemia*
• Rough PMS or menopause symptoms
• Infertility
• Low libido, depression, brain fog
• Frequent infection, poor wound healing

As you can see, a holistic approach helps you reveal hidden imbalances that may be rendering your efforts and goal frustrating. If the focus is only on aerobic exercise, portion control, excessive physical activity, counting calories, intermittent fasting, restriction, the weight loss journey may be disappointing, hard and incomprehensible. One could give up on the goal thinking it is a lost battle. Nothing could be further from the truth.

Through Functional Medicine the approach to weight loss is all-encompassing and includes rich nutrition, sometimes supplements to support specific natural processes, emotional and mental support, coaching, optimisations for the individual person's lifestyle and routines, among many other resources.

How much water should I drink to lose weight?

Drinking water is essential for overall health and can aid in weight loss. However, there is no one-size-fits-all answer to how much water you should drink to lose weight. The amount of water you need depends on various factors, such as your age, weight, activity level, and climate.

On average, it is recommended that you drink at least 8 glasses of water a day or roughly 2 liters. This amount can vary depending on your individual needs. For example, if you are more active or live in a hot climate, you may need to drink more water to stay hydrated.

Drinking water can help you lose weight by increasing your metabolism and reducing your appetite. It can also help flush out toxins in your body, which can contribute to weight gain. However, drinking water alone is not a magic solution to weight loss. It is essential to combine a healthy diet and exercise routine for sustainable weight loss. Remember, drinking water is just one aspect of a healthy lifestyle. Hydrating effectively is key as well. 

What are some healthy snacks for weight loss?

When it comes to weight loss, choosing the right snacks can make a big difference. Instead of reaching for sugary and processed snacks, opt for healthy and nutrient-dense options that will keep you full and satisfied. Here are some healthy snack options for weight loss:

1. Nuts and seeds: Almonds, walnuts, sunflower seeds, and chia seeds are all great options for a healthy snack. They are high in protein and healthy fats, which will keep you full for longer.

2. Greek yogurt: Greek yogurt is a great source of protein and calcium, and it also contains probiotics that can improve gut health.

3. Hummus and veggies: Hummus is a great source of protein and healthy fats, and it pairs well with veggies like carrots, cucumbers, and bell peppers.

4. Hard-boiled eggs: Hard-boiled eggs are a quick and easy snack that is high in protein and can help keep you full between meals.

5. Apple slices with nut butter: Apples are high in fiber and antioxidants, while nut butter is high in healthy fats and protein.

Remember, the key to weight loss is not just about choosing the right snacks, but also about eating a well-balanced diet and staying active. A functional medicine approach can help you address any underlying imbalances that may be hindering your weight loss efforts.

What are the most effective exercises for weight loss?

When it comes to weight loss, exercise is undoubtedly essential. However, there is no single exercise that is the most effective for weight loss. Sustainable weight loss requires a holistic approach, which includes a balanced diet, adequate rest, and stress management.

That being said, high-intensity interval training (HIIT) is a popular type of exercise that has been shown to be effective for weight loss. HIIT involves short bursts of intense exercise followed by periods of rest. This type of exercise can help boost metabolism, burn fat, and build muscle.

Strength training is another excellent choice for weight loss. Building lean muscle mass through strength training helps improve metabolism, burn more calories, and improve overall body composition.

Finally, low-impact exercises such as walking, cycling, and swimming can also be effective for weight loss. These activities are easier on the joints and can be sustainable for people with chronic pain or injuries.

Remember, the most effective exercise for weight loss is the one that you enjoy and can sustain over time. A functional medicine approach to weight loss takes into account individual differences and imbalances that may be inhibiting weight loss, making it easier to find an exercise routine that works for you.

How can I stay motivated while trying to lose weight?

Losing weight can be a daunting task, and it's normal to feel like giving up at times. However, staying motivated is crucial to achieving your weight loss goals. Here are some tips to help you stay motivated throughout your weight loss journey:

1. Set realistic goals: It's essential to set achievable goals that are specific, measurable, and time-bound. Break your larger weight loss goal into smaller, more manageable steps so that you can track your progress and celebrate your successes.

2. Find a support system: Having a support system can make a significant difference in staying motivated. This can be a friend, family member,  a professional Functional Medicine Coach or even an online community. They can offer encouragement, advice, and accountability when you need it most.

3. Reward yourself: Celebrate your successes along the way. Reward yourself with something you enjoy, such as a new outfit, a massage, or even a day off from your fitness routine. This will help you stay motivated and feel good about your progress.

4. Stay positive: Focus on the positive aspects of your weight loss journey. Celebrate your successes and don't beat yourself up over slip-ups. Remember that progress, no matter how small, is still progress.

5. Mix it up: Doing the same thing day after day can become monotonous. Mix up your routine by trying new exercises or recipes. This can help you stay engaged and motivated.

Remember that weight loss is not just about looking good; it's about feeling good and being healthy.

How can I set realistic goals for weight loss?

Setting realistic goals for weight loss is crucial for long-term success. Here are some tips to help you set achievable goals:

1. Be specific: Set specific goals, such as "I want to lose 10 pounds in the next 3 months" rather than a vague goal like "I want to lose some weight."

2. Make it measurable: Use numbers to measure your progress, such as pounds lost or inches off your waist.

3. Be realistic: Don't set yourself up for failure by setting unrealistic goals. Losing 1-2 pounds per week is a safe and achievable goal.

4. Set short-term and long-term goals: Break down your larger goal into smaller, more manageable goals that you can achieve along the way.

5. Write it down: Write down your goals and keep them somewhere visible as a reminder of what you're working towards.

6. Celebrate small victories: Celebrating small milestones along the way can help keep you motivated and focused on your end goal.

Remember, weight loss is a journey, and setting realistic goals can help you stay on track and achieve sustainable results. Don't be too hard on yourself, and celebrate your progress along the way!

What are some tips for healthy weight loss?

If you're tired of feeling puffy, bloated, and tired, and are looking for ways to achieve healthy weight loss, here are some tips to get you started:

1. Avoid too many rules and restriction!
2. Prioritize Whole, Nutrient-Dense Foods: Focus on eating a variety of whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. This will help you feel fuller for longer, while also providing your body with the necessary nutrients it needs to function optimally.
3. Keep Portion Sizes in Check: While it's important to eat nutrient-dense foods, it's also important to keep portion sizes in check. Try using smaller plates and bowls, and aim to fill half of your plate with non-starchy vegetables.
4. Stay Hydrated: Drinking plenty of water throughout the day can help promote healthy weight loss, as it helps to keep you feeling full and can also aid in digestion.
5. Moderate Exercise: While excessive exercise can actually inhibit weight loss in some cases, moderate exercise can be helpful for promoting weight loss. Try incorporating activities such as walking, yoga, or strength training into your routine.
6. Get Adequate Rest: Getting adequate rest is crucial for healthy weight loss, as sleep deprivation can lead to imbalances in hormones such as ghrelin and leptin which can cause overeating.

Remember, sustainable weight loss is the outcome of a holistic approach. If you're struggling to achieve weight loss despite your best efforts, it may be worth considering another approach such as Functional Medicine.

Weight management is possible for you and the health benefits of the journey towards a healthy weight will more than reward you. A modest weight loss initially, while functional balance is being restored, is a good sign of progress and it can lead to a sustainable long term healthy weight.

Long term success in weight management

In conclusion, pursuing a functional medicine approach to weight loss is a wise decision for anyone looking for long term results. Often, weight gain is a symptom of underlying imbalances in the body, such as toxin overload, hormone imbalances, and/or poor gut health, among other factors. These imbalances can make it difficult to lose weight even with exercise and a healthy diet. The holistic approach of functional medicine addresses all of these interconnected systems to restore balance and support healthy weight loss. Don't give up on your weight loss goals. Instead, seek the right support and resources to achieve a sustainable, healthy weight. Take the first step towards a healthier you with functional medicine. 

Reach out and discover how we can help you finally achieve your optimal weight goal!