by Dana M Robinson - Published 5 months ago

Margot Robbie's Nutritionist: 6 Weight Loss Myths

Weight loss is a complex process that involves more than just diet and exercise. If you're struggling to lose weight, you might worry that your body is working against you, your metabolism is broken, or you'll be stuck eating chicken and broccoli forever. These are all misconceptions. The simple "calories in, calories out" equation doesn't tell the whole story. Factors like hormones, sleep, inflammation, gut microbiome, medications, emotions, and genes all contribute to weight loss and maintenance. In the past 12 years of advising women on their physical health, I've come to the conclusion that a more comprehensive weight loss equation is:

Change in Body Fat = Food + Movement + Hormones + Sleep + Gut Microbiome + Inflammation + Medication + Unexpressed Emotions + Genes

This equation should be empowering, not overwhelming. You can influence all of these factors except your genes, but even those have a less significant impact due to their interaction with your environment. A healthy diet contributes to healthier genes.

Since diet and exercise have been discussed extensively, I won't cover them here. Instead, I'll provide brief tips on the remaining factors. You can find more personalized advice in my book, *The Archetype Diet*, which outlines four different body types and their corresponding diets, and explores the link between self-worth and eating habits.

1. Hormones

When you gain weight unexpectedly, many people assume their thyroid hormones are out of balance. Sometimes this is true, and sometimes it isn't. While thyroid hormones play a crucial role in regulating metabolism, other hormones also impact weight gain and loss. These include insulin, glucagon, leptin, ghrelin, cortisol, adrenaline, and the sex hormones estrogen, progesterone, and testosterone.

Here are the hormones you should pay particular attention to:

Insulin: This hormone, secreted by the pancreas, helps get glucose into cells. These cells include your liver and muscle cells, providing energy for movement and exercise, but also your fat cells. If you store body fat everywhere, insulin is likely your dominant hormone, and you'll need to regulate its levels. This can be achieved by reducing starchy carbohydrates and eating smaller meals (large meals trigger insulin). Grain bowls can be replaced with vegetable bowls, wraps can be replaced with lettuce wraps, and cereal can be replaced with chia seed pudding. Not everyone has issues with insulin, but if you feel like you have a layer of fat everywhere, making these dietary changes can be very effective.
Estrogen: If you store body fat on your upper thighs and butt, then estrogen is your dominant hormone. This typically means your body isn't detoxifying estrogen as efficiently as it should, or excess carbohydrates are causing more estrogen to circulate. The more fat cells you have, the more estrogen in your body since fat cells secrete estrogen. The tip here is to eat a cup of cruciferous vegetables daily since these vegetables contain indole-3-carbinol, a phytonutrient that helps to metabolize and clear estrogen from the body. I also recommend taking 300 milligrams DIM daily to further support estrogen metabolism.
Cortisol: If you have belly fat, cortisol, the stress-coping hormone, is likely the culprit. You will benefit from a daily 20-minute meditation, as meditation helps to reset the body's cortisol response. You can also take 200 milligrams phosphatidylserine before bed to help lower cortisol levels.

2. Sleep

Insufficient sleep can lead to increased hunger and food consumption. A study showed women who slept only four hours for four nights ate an additional 400 calories compared to their usual sleep patterns. This increased appetite is partly due to the brain's altered response to carbohydrates and fats after limited sleep. Brain imaging revealed heightened activity in the reward and pleasure centers of the brain, while the prefrontal cortex, which controls impulses, showed reduced activity after sleep deprivation. Lack of sleep can trigger overeating, and it won't be healthy foods. Aim for at least seven hours of sleep nightly. If you struggle to fall or stay asleep, consider taking 300 milligrams of magnesium glycinate.

3. Gut Microbiome

An unfavorable composition of gut bacteria can hinder weight loss. Research has revealed that harmful bacteria can extract more calories from food, cause constipation (allowing bacteria to thrive in stool), interfere with fat-burning enzymes, alter appetite signals, and modify genes that regulate fat burning speed. Persistent bloating suggests a gut microbiome imbalance. Probiotics may be helpful, but addressing gut microbiome imbalances often requires more. Consult a functional medicine practitioner or naturopath to assess your gut microbiome and consider antifungal herbs and enzymes if necessary.

4. Inflammation

Chronic inflammation is commonly caused by diet, food sensitivities, gut microbiome imbalance, and elevated mercury levels. Identifying the root cause of inflammation and addressing it is crucial. Simply consuming turmeric juice won't effectively reduce inflammation. Instead, increase vegetable intake, eliminate junk food, eliminate common food sensitivities like gluten and dairy for four weeks, resolve gut microbiome imbalances (as discussed earlier), and get your mercury levels checked. If you have amalgam fillings and eat tuna regularly, mercury may be the culprit.

5. Medications

Be aware that some medications, particularly antidepressants, can lead to weight gain. If you have gained weight after starting a medication, discuss alternative options with your prescribing physician.

6. Unexpressed Emotions

This is a significant factor in weight gain and loss, often overlooked due to its intangible nature. When clients experience unexpected weight gain, I ask, "Is there anything you aren't expressing?" It could be unresolved emotions from a past argument, a strained relationship, or a past trauma. Studies on obese patients awaiting bariatric surgery found 75% had experienced at least one adverse childhood experience (ACE), including emotional neglect, abuse, divorce, sexual abuse, physical violence, or a family member's imprisonment. If you're holding onto negative emotions, don't suppress them; express them through writing, talking to a friend, or seeking therapy. Suppressed emotions can lead to weight stagnation.

As evident, numerous factors can contribute to weight gain and hinder weight loss. Don't lose hope. Identify the most likely cause from this list and address it. Sustainable weight loss may not always be easy, but it's better than disliking your body or feeling hopeless about your weight.