Weight Loss Resistance & Slow Metabolism, is it real?

Weight Loss Resistance & Slow Metabolism is it real?
This is especially common in menopausal women who often notice unexplained weight gain, despite their best efforts.   Weight loss resistance is real, and a slow metabolism can contribute to it, but it’s often misunderstood.

What is Weight Loss Resistance?
Weight loss resistance refers to a situation where, despite following a structured diet and exercise plan, an individual struggles to lose weight or experiences a plateau. This can happen due to several factors, including:
❧Hormonal imbalances – High cortisol (stress), insulin resistance, thyroid dysfunction (hypothyroidism)
❧Inflammation – Inflammatory responses in the body (from poor diet, gut health issues, or stress) can interfere with fat loss.
❧Metabolic adaptation – The body adjusts to a calorie deficit over time, slowing metabolism to conserve energy.
❧Poor sleep & stress – Lack of sleep increases ghrelin (hunger hormone) and reduces leptin (the I’m ‘full’ hormone), leading to cravings and fat retention.
❧Toxic overload – Toxins from food, water, and the environment can disrupt hormonal balance and metabolism.

Slow Metabolism
Metabolism refers to the body’s ability to convert food into energy, and it varies from person to person. However, a genuinely slow metabolism is usually linked to medical conditions, such as:

❧Hypothyroidism (Underactive Thyroid) – Low thyroid hormone levels slow calorie burning.
❧Hormonal changes (Menopause, PCOS, Insulin Resistance) – Can reduce metabolic rate.
❧Chronic dieting & low-calorie intake – Can cause metabolic slowdown as the body conserves energy.
❧Loss of muscle mass – Muscle is metabolically active, so less muscle = lower calorie burn.

What Can You Do to Improve Metabolism & Overcome Weight Loss Resistance?
❧Strength training – Builds muscle, which increases resting metabolic#healthyhabits
❧Prioritise protein – Helps with muscle repair and thermogenesis.
❧Optimise thyroid health – Get thyroid levels checked if you suspect an issue.
❧Manage stress - Put a daily stress management programme in place.
❧Improve sleep quality – Aim for 7-9 hours per night.
❧Balance blood sugar – Avoid high sugar intake, focus on fibre, protein, and healthy fats.
❧Consider gut health – A diverse microbiome supports metabolism and digestion.

Good news!! You can improve metabolism and overcome resistance with the right nutrition, training, and lifestyle strategies.

Want to know more? ask me about Strength Training & Back on Track!  [email protected]