Diet, Weight Loss & Nutrition

3 Reasons You Can’t Lose Weight

Dr. Ryan Shelton Headshot
By Dr. Ryan Shelton, NMD

Losing weight and maintaining healthy weight may be two of the most difficult health challenges that you face in your entire life. If you feel and believe that you’re making all of the correct dietary choices to lose weight and you’re still struggling losing weight, we’ll share with you three tips on how to change that.

Tip #1: Watch your meal frequency and timing, and always eat breakfast

empty plate with a fork and knife placed to make it look like a clock

You may be on a severely restricted calorie intake diet, yet you’re still struggling to lose weight. Research shows that meal frequency and timing is just as important as the amount of calories that you’re intaking every day. One study showed people who ate small, frequent meals, five meals (or more) a day were able to better maintain weight loss compared to individuals who were eating three or less meals a day with the same amount of calories.

The individuals who were eating small, frequent meals lost more weight and they were able to maintain that weight loss.

top down shot of someone having a healthy breakfast of eggs, veggie on toast, and coffee

In addition, most people miss out on the most important meal of the day — breakfast. Many studies have shown that eating a proper breakfast can actually encourage weight loss. Breakfast should be the largest meal, lunch should be in moderation, and dinner should be the smallest meal of the day. Most individuals do just the opposite — they skip breakfast, maybe eat lunch, and then just pound it on at dinnertime. If you’re guilty of this, it’s time to change up your habits and eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Tip #2: Exercise

middle aged man exercising at the beach

At some point, you’ve probably been told that you can achieve your weight loss goals through diet alone. That’s simply not true. You have to move! Quite a few studies have shown that screen time is negatively associated with your goals to achieve weight loss and maintain that weight loss. The more you’re on your TV, computer, tablets, and phones, the less that active you are. Start limiting your screen time to the best of your ability.

elderly couple in exercise clothes walking in the park

The best kind of exercise is whatever exercise you will do on a consistent basis. It could be as simple as walking. The most important thing is that you move. The studies are pretty clear that cross-training type of exercises that combine cardiovascular training with weight resistance exercise are probably the best to promote weight loss. If you can engage in cross-training exercise, do it!

Tip #3: Make sure your hormones are in balance

female doctor holding up a sign saying hormones

The third tip is making sure that your endocrine system or your hormones are in balance. So many people have dysregulated hormones and that sets the stage for making it more difficult for you to lose weight. The old adage was that hormones decline because we age and gain weight. What research shows is that we age and gain weight because our hormones become dysregulated and imbalanced and decline over time.

For females primarily, we’re talking about estrogen, progesterone, and thyroid. For males, it’s mostly testosterone and thyroid.

Trim 14 supplement by zenith labs

We also have to consider the dramatic increase of “endocrine disruptors”. These are environmental toxins that dysregulate our hormones. Environmental toxins such as BPA, atroscine, dioxins, phthalates, perchlorates, pesticides, and heavy metals can affect your hormone levels. Getting your environmental toxic exposure under control will better regulate the hormones. If those hormones are not in balance, it will be so much more difficult for you to lose weight.

So there you have it! Three tips to help you on your weight loss journey. We’ve also developed a supplement called Trim 14 that helps to curb appetite and boost metabolism that you can use in conjunction with developing healthy habits. Let us know what has worked well for you in terms of reaching and achieving your weight loss goals, we’d love to hear from you!

Find out the three key nutrients that help your body burn fats, and a superfoods smoothie that can help you lose weight fast!

Dr. Ryan Shelton of zenith labs

If you liked this video/article and found it useful, do share it with your friends and loved ones. Subscribe to the Youtube channel for weekly tips on new tools and techniques to improve your health and well-being.

I believe in the original meaning of the word doctor, ‘docere’, which means teacher. I’m here to help educate you on how to take care of yourself in ways that you may not have heard of before, but that are effective. I always want to hear your ideas and feedback so be sure to leave me comments below!

By Dr. Ryan Shelton

Dr. Ryan Shelton, N.D.
Zenith Labs®



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