5 Weight Loss Types: Which One Are You? (MD)

If you've struggled to lose weight, you might be making a common mistake: using a method that doesn't suit your individual needs.

Understanding how nature, biology, and modern life interact in your body can restore internal harmony and help you achieve the healthy weight and metabolic well-being you've been striving for.

In my experience as an integrative M.D., sustainable weight loss happens when you optimize diet, hormones, exercise, and even mindset - by restoring balance to your individual chemistry.

Whether it's finding the right macronutrient ratios or deciding whether you should be keto, vegan, or something in between, the sheer amount of diet advice can be overwhelming. But all diet fads have one thing in common: They neglect the most important variable - you!

Identifying your personal weight loss type can provide insight into which diet and lifestyle practices work best for your body and personality. That's why I created five unique weight loss types, based on teachings from ayurvedic and traditional Chinese medicine, along with clinical knowledge on weight and weight loss.

In Eastern systems of medicine, all data points matter: your overall energy, personality, body type, and nutritional needs. When we combine technology, lab testing, and research, the results are magical.

Each of the five weight loss types below should follow a slightly different protocol when it comes to restoring balance to the body and finding an individualized healthy weight:

Warriors are good at managing stress, but when overwhelmed, they tend to store tension in their gut, leading to digestive problems and inflammation. Warriors should focus on liver health, as it can be a weakness.

Strategies to try: Warriors often do well eliminating gluten and dairy and will want to prioritize healthy fats like avocado, olive oil, nuts and seeds, and coconut. They will likely thrive with a mix of high-intensity activity followed by more calming movements like yoga or tai chi.

Protectors usually have a medium to large build and struggle to lose weight. They tend to put others' needs above their own. Protectors may have an overgrowth of Candida or similar bacteria imbalance in their gut that creates uncomfortable bloating.

Strategies to try: Protectors will likely begin weight loss by limiting sugar, refined carbs, and alcohol to reduce any Candida present. Limiting sugar will also promote healthy insulin levels, which is key for Protectors' healthy weight.

Anchors frequently put others' well-being before their own, but they are the center of their community and very goal-driven. This duality often creates more stress, which can lead to hormone imbalances that affect their weight.

Anchors should be mindful of hormone imbalance symptoms like waking up at 3 a.m., holding fat around the belly and breasts, or losing scalp hair. Anchors struggle to lose weight if cortisol, estrogen, and insulin aren't in healthy ranges.

Strategies to try: Anchors notice better mental clarity and a healthy weight with some intermittent fasting, more protein, and plenty of healthy fats. As an Anchor, they're likely to have success with a low-carb eating pattern, which is why cycling the keto diet may be helpful.

Creatives, with their smaller frames and intuitive nature, require structured eating with consistent protein intake throughout the day. They are prone to anxiety and difficulty focusing, leading to fluctuating blood sugar levels that affect mood. Cortisol, a hormone affecting Creatives, contributes to stubborn belly fat, afternoon slumps, and nighttime energy with daytime fatigue. Intermittent fasting is not recommended for Creatives.

Strategies for Creatives include prioritizing iron to support adrenal glands and mood stability. A paleo-style diet with complex carbohydrates like sweet potatoes and quinoa is beneficial. Adrenal-balancing exercises like walking, yoga, Pilates, or swimming are recommended.

Trailblazers, a dynamic weight loss type combining Warrior and Creative traits, are innovative, goal-oriented individuals often found in entrepreneurial or project management roles. As multitasking professionals, they frequently burn the candle at both ends and struggle with adequate fueling. Structure and routine are essential for Trailblazers.

Strategies for Trailblazers involve consistent, balanced, high-protein meals every four hours. Green smoothies support liver function, while a mix of healthy fats is crucial. An anti-inflammatory, paleo diet with protein, healthy fats, and plant-based foods is recommended.

(If you're interested in discovering your own weight loss type, take the quiz!)

Trying to lose weight while your body is out of balance can be like juggling too many things at once, leading to no accomplishments.

For example, high-energy workouts may drain a Creative's motivation, leading to neglecting food preparation or self-care. Conversely, Warriors find high-intensity workouts energizing and motivating.

Maintaining a good balance is crucial for successful weight loss. Focus on all aspects of healthy weight loss instead of fixating on one while neglecting others.

Each personality type has unique vulnerabilities that can hinder weight loss or increase the risk of weight gain.

Insufficient sleep is a common mistake hindering weight loss. All personality types suffer from sluggish digestion, increased cravings, and abdominal weight gain when sleep-deprived, particularly the Creative and Trailblazer.

Digestive health is vital for all types, especially the Protector, Anchor, and Warrior, who are susceptible to gut issues and subsequent weight gain.

For all types, eliminating both gluten and dairy is recommended when struggling with weight loss, as these foods can trigger inflammation.

Anti-inflammatory foods are essential for hormonal balance and digestive function, especially for Warriors, Anchors, and Trailblazers. Begin by excluding sensitive foods and incorporate anti-inflammatory foods and spices such as turmeric, ginger, blueberries, pineapple, and celery.

Protein is crucial for Anchors to maintain adrenal function, while Protectors should limit red meat consumption and favor easily digestible proteins.

If you struggle with *Candida* overgrowth, often called Anchors and Protectors, you should avoid sugar, refined carbohydrates, and alcohol. This type of yeast overgrowth can cause bloating, fatigue, joint pain, and weight gain, but it's often a latent infection overlooked by most doctors.

Before making dietary changes, consult your doctor or a registered dietitian to ensure it's the right approach for you.

Want to know more about lifestyle patterns and activities that support your weight loss and overall health?

Exercise and movement are essential for overall balance. Finding the optimal type of movement for your body can make exercise enjoyable. Instead of pushing through intense HIIT workouts, Creative and Trailblazer types may benefit from more mobility or flexibility-oriented exercises. Warriors and Anchors can alternate high-intensity exercise with adrenaline-lowering activities like yoga or tai chi.

Self-care is crucial for all weight loss types, as stress can elevate insulin and cortisol levels, increasing visceral fat (fat stored around the abdomen and vital organs) and hindering weight loss efforts. Allocate two to three hours per week for stress management and cortisol-lowering activities, such as acupuncture, massage, yoga, or simply spending time outdoors.

Regardless of your weight loss type, I recommend listening to your body. Your weight loss type is a framework to guide you towards your goals, but it's also a tool to interpret your body's feedback.

A healthy weight is about more than just outward appearances. Optimizing diet, exercise, hormonal balance, and digestive function helps you feel your best and achieve optimal well-being.