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How Can I Lose Weight?

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Losing weight boils down to stress, digestion and current weight. Stress: Your body and mind are in sync and too much exercise results in stress and eventually inflammation. Digestion: If you have poor digestion, eat fiber rich foods and avoid medicines. Weight: Check your BMI and lose the appropriate amount weight, losing excess weight can cause problems.

I recently got a mail which read, “I can’t lose weight. I’ve tried hitting the gym every day. I’ve tried changing my workout routines. I’ve tried walking, running, swimming, water aerobics and crunches. I’ve tried Weight Watchers. I’m taking a prescription weight loss medication. I’m on a thyroid medication. I have not lost one ounce. I travel between 174 and 177. I never go below, never go over.”

She further wrote, “I am 39 years old. Up until age 25 I was never, ever heavier than 125. I was always the skinny girl in my group of friends. At age 27 I started taking Paxil and gained 90 pounds. At my heaviest I went from 142 to 232 in 8 months. I got down to my current weight 9 years ago and haven’t budged.”

How To Lose Weight?

I hear your frustration and it frustrates me! You are doing so many things right, including seeking medical help. To that end, I provide the following suggestions as additional tips for you and all my readers, but I always suggest that you discuss your personal situation and these recommendations with your doctor(s) who can factor in your whole medical history.

Assess Stress

I know this can feel like a slap in the face – what you are going through is stressful and now she tells me to stress less? So I want to be clear that I am just noting “assess” stress as I have had patients whose frustration led to too much or too intense workouts as well as too little sleep (they were up all night googling for solutions to help their weight loss) and it ultimately impacted their body’s ability to lose weight. Additionally, food, medications, stress can also impact inappropriate inflammation – levels of chronic inflammation, that can prevent fat loss too. Have your doctor check your “sed rate” and “CRP” to assess this as well.

TIP: your doctor can check your cortisol levels; you may consider a magnesium citrate supplement; you can look at your sleep habits and make sure you are getting enough quality sleep; workouts are awesome but make sure you have recovery going on too; dietary choices direct healthy inflammation response as well as can contribute to an unhealthy, ongoing one.

Assess Digestion

“you are what you eat” is not really true, you actually are what “you digest and absorb” and if that’s not happening optimally then the body won’t be getting the nutrients it needs and likely isn’t eliminating what it doesn’t need either. Medications definitely impact your digestive system including the lining of the digestive tract so pay attention to that piece too.

Assess Your Weight

Many have memories of a favorite weight and I am not going to say that you can’t or don’t belong there but it’s important to assess what’s right for you today.

At this point, while we can look at your BMI (body mass index) that’s only giving us a range that doesn’t factor in your body composition (fat mass versus lean body mass). You could have a DEXA scan (can be costly) to assess and identify body fat goals as well as use your clothes, for example pants (jeans and stretch pants don’t work as well as they stretch with wear so much) or a fitted dress, to see how your workouts and eating are affecting results. Also, ask your doctor to look at your levels of inflammation.

TIP: chasing a favorite weight can lead to frustration and stress, instead focus on healthfully reducing body fat and inappropriate inflammation, as well as monitoring the scale for significant (>3 pound) changes.

Ashley Koff RD

Ashley Koff RD is an internationally-renowned registered dietitian who believes better nutrition is simple and is on a mission to help people achieve their personal health goals by providing understandable and highly effective tips and strategies. A self-described “qualitarian,” Koff emphasizes the value of quality nutritional choices in achieving optimal wellbeing, and has developed online tools such as The AKA Qualitarian Nutrition Plan and The AKA Personal Shopper to help people make better-quality choices. Besides maintaining a Washington, D.C.-based clinical practice, Koff is a much-sought-after expert in the media, social media, and is a go-to dietitian for the nation's leading doctors.

Ashley Koff RD

Ashley Koff RD is an internationally-renowned registered dietitian who believes better nutrition is simple and is on a mission to help people achieve their personal health goals by providing understandable and highly effective tips and strategies. A self-described “qualitarian,” Koff emphasizes the value of quality nutritional choices in achieving optimal wellbeing, and has developed online tools such as The AKA Qualitarian Nutrition Plan and The AKA Personal Shopper to help people make better-quality choices. Besides maintaining a Washington, D.C.-based clinical practice, Koff is a much-sought-after expert in the media, social media, and is a go-to dietitian for the nation's leading doctors.

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265 comments
Preeti Das
Preeti Das 5pts

daily shubhe garam paani me honey milake peene se thik hoga

Diane Di-pod Murray
Diane Di-pod Murray 5pts

exactly, we dont care what men like or dont like, same as they dont care if we like them etc

Eli Hernandez
Eli Hernandez 5pts

What more can i do, i eat semi healthy workout take vitaminz lift weight s hike, juice and have a high fiber desert drink coffee eat grapefruits after meals. Im not anorexic nor bullimic is thats whats missing?

Evelyn Ali
Evelyn Ali 5pts

Shouldn't be doing it for anyone but yourself and your health.

Sadhana Tiwari
Sadhana Tiwari 5pts

Simple , It's a gradual , stepwise process ... 1. Start by loving yourself., Need I say more ...

Preeti Das
Preeti Das 5pts

khane pe control kijiye sab oily khana se dur rahiye

Ayurveda
Ayurveda 5pts

Please refer the link :)

Monika Goyal
Monika Goyal 5pts

I also need the same above mentioned by Maria Anjum

Maria Anjum
Maria Anjum 5pts

Please share your tip of how to remove dark circles using baking soda...thank you

Priya Rao
Priya Rao 5pts

Mujje bi kam karna h bt kese

Monique Smilie
Monique Smilie 5pts

Stop eating crap! Eat what the body needs...not what you want. After a while, you'll crave what's good for you. Fruit and veggie smoothies for lunch...gluten free supper.(this was a tremendous help also) Exercise...boom...lost 30 lbs in a year and a half...

Ayurveda
Ayurveda 5pts

Please refer the link :)

Kendra Storm
Kendra Storm 5pts

If you have hypothyroid probs, Hashimoto's, or any other autoimmune condition, I suggest trying the autoimmune protocol diet. It is a temporary elimination diet to restore balance and reduce inflammation and determine which foods cause you inflammation. Nice side effect: lose the belly bloat and weight.

Blessed Kerby
Blessed Kerby 5pts

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Joyce Misquitta
Joyce Misquitta 5pts

I agree with Andrea Ortega, push away from the table and run away from the frig. Works every time!

Manjunathsajjan Sajjan
Manjunathsajjan Sajjan 5pts

Avoid oily. Sweets. Salt. Rice. Do exercises.eat less food. Eat Vegetables. Grains. Fruits. Avoid Day sleep. Good night sleep.

DrSatish Kumar
DrSatish Kumar 5pts

1.exercises 2.check out hormonal imbalances by visiting ur physician 3.have light food night .4. Avoid day sleep 5.with expert advise fasting... 6.detoxification ..etc.

Patricia Fair
Patricia Fair 5pts

Men, please pay attention! !! Important to you by eating right and stay away illness.

Juan Gonzalez
Juan Gonzalez 5pts

simple .....like the era of dinosours .....meat and veggies ....")