Whether it’s the beginning of January and you’re fighting for a square foot of space in a packed gym full of New Year’s resolution-ers, or it’s July and you’re wondering how it’s already July, you might still have that same weight loss goal in mind. Your “motivation” has ebbed and flowed, and maybe your results have too. Sustained weight loss remains elusive. In this age of technology, you’re bombarded with people claiming they’ve found THE SECRET, but you can’t help wondering if it’s just their early-20s metabolism kicking in.
While weight loss is unique to each individual due to the complex interactions of genes, health history, environment, lifestyle, and more, there are a few tried-and-true tips that have helped our clients not just lose weight, but feel more energized and balanced in the process. In fact, many of our clients come to us for different issues and leave with weight loss as a secondary result of these strategies.
Weight Loss and Energy Gain: Kelsey’s Story
Kelsey came to us feeling miserable—tired, achy, and struggling with severe brain fog. After no success with her primary care provider, we dug deeper, ran tests and adjusted her diet until we found what worked. A hair test turned out to be a game changer, showing exactly what her body could and couldn’t tolerate.
Over 8 months, Kelsey not only felt better, but also lost over 50 pounds—an unexpected and exciting perk. Natalie helped her address the impact of stress through DNRS (dynamic neural retraining system), giving her tools to rewire her brain and manage her health holistically. Now, Kelsey feels empowered to share what she’s learned with her kids and credits her transformation to having a personalized plan and our unwavering support.
Practitioner’s note: There were multiple layers of healing necessary, but, because she stuck with it and kept diving in, she saw great results and is thrilled with the unexpected weight loss. By working on eliminating some irritating foods and decreasing her stress, she was able to truly find healing!
Unexpected Weight Loss Strategy #1: Addressing Food Sensitivities
Food sensitivities can trigger chronic inflammation in the body, which is a key factor in weight gain and difficulty losing weight. When the body reacts negatively to certain foods—like gluten, dairy, or processed ingredients—this can cause the immune system to become activated, leading to inflammation. Inflammation disrupts normal metabolic function, interferes with hormones like insulin, and can make it harder for the body to burn fat effectively. Additionally, ongoing inflammation can lead to water retention and bloating, further contributing to weight gain and a feeling of sluggishness. By identifying and avoiding food sensitivities, the body can reduce inflammation, support healthy metabolism, and improve overall weight management.
Chronic inflammation often underlies weight loss resistance. It can disrupt hormone balance, hinder fat metabolism, and lead to water retention.
– Consider eliminating common sources of inflammation, such as hidden food sensitivities (e.g., gluten or dairy), processed foods, or environmental toxins.
– Pack your diet full of anti-inflammatory foods, such as fatty fish, turmeric, and dark leafy greens, as staples in a weight-loss-friendly diet.
– Cut back on inflammatory oils (e.g., vegetable and seed oils) in favor of healthier options like olive oil or avocado oil.
Unexpected Weight Loss Strategy #2: Limbic System Training and Decreasing Chronic Stress
An overactive limbic system, often caused by chronic stress, can contribute to feeling “stuck” in both mental and physical states. The limbic system, which is responsible for processing emotions, memory, and stress responses, becomes dysregulated when exposed to constant stress, leading to heightened feelings of anxiety, fear, and overwhelm. This can create a cycle of emotional and physical tension, making it difficult for the body to relax, recover, or make clear decisions.
When the limbic system is overstimulated, it can also interfere with the body’s ability to heal or lose weight, as stress hormones like cortisol are elevated, which disrupts metabolism and appetite regulation. As a result, a person might feel trapped in a constant state of stress and struggle to break free from unhealthy patterns, whether it’s emotional eating, lack of motivation, or physical fatigue. Managing stress is a critical but often overlooked component of weight loss.
– Introduce mindfulness techniques, such as meditation, prayer, or deep breathing exercises, to help regulate cortisol.
– Try physical activities that reduce stress without overburdening the adrenal system, like walking, swimming, or Pilates.
– Consider a gratitude journal. Physically writing down areas where you are thankful can go a long way in helping to realign your perspective away from stress.
Click HERE to listen to a podcast episode about how chronic stress affects health and may even lead to serious disease.
Unexplained Weight Gain: Kelly’s Story
Another story is best told in her own words: “I (Kelly) was struggling with fatigue, inflammation, bloating and weight gain and had been advised by my primary doctor that all my bloodwork was ‘normal.’ I knew something wasn’t right, so I reached out to Mitchell Holistic Health, and I am so glad I did! They were able to help with all my symptoms and I even lost 15 pounds. I feel so great now.”
Practitioners note: She did an elimination diet and needed to do detox support and hormone balancing. The diet helped calm down her hormones and let her system reset. Supporting her body to do things naturally and on their own was what she needed for her body to respond well!
Unexpected Weight Loss Strategy #3: Detox
Detoxing for weight loss, from a holistic functional medicine perspective, isn’t about drastic cleanses or quick-fix solutions, but rather about supporting your body’s natural ability to eliminate toxins and restore balance. Functional medicine focuses on enhancing the body’s detoxification systems—like the liver, kidneys, gut, and lymphatic system—through nourishing foods, hydration, and reducing toxin exposure. Instead of relying on external detox products, this approach emphasizes nutrient-dense, whole foods to support liver function and gut health, as well as practices like light exercise and stress management to aid detoxification. By gently helping the body release built-up toxins, this method can improve metabolism, reduce inflammation, and promote sustainable weight loss in a way that’s aligned with your body’s needs.
-Consider hydrating with lemon water to support liver function, aid digestion and help flush toxins out of the body.
– Move your body- consistent movement through daily activities and exercise to help stimulate the lymphatic system to support detoxification and weight loss.
-Consider going to a sauna to support detox (remember, when you refer a friend, you receive a $50 to our friends at Synergy Wellness that you could use towards their sauna).
-Use a castor oil pack (click HERE to a link for one on amazon).
Unexpected Weight Loss Strategy #4: Hormone Balancing
Hormone balancing can come in a few different forms but here are some general go-to tips:
Balance Your Blood Sugar First for Weight Loss- Unstable blood sugar levels can lead to energy crashes, sugar cravings, and overeating which obviously is the opposite of what you want for weight loss. Instead of focusing solely on calorie counting, prioritize balancing blood sugar to help manage hunger and cravings naturally.
– Focus on meals that combine protein, healthy fats, and fiber to slow glucose absorption and prevent spikes— especially for your breakfast! OR even better, eat your veggies first (fiber), then protein/fats, and then carbs to naturally help support your blood sugar.
– Consider timing meals to avoid long gaps, which can lead to blood sugar dips and overeating later.
– Talk a short walk or even walk up and down a few stairs after each meal.
-Don’t drink coffee on an empty stomach (that messes with your hormone balance).
Optimize Your Circadian Rhythm for Weight Loss- Your circadian rhythm isn’t solely just about getting enough sleep, although that is also a major factor. Sleep and weight loss are deeply connected, and your circadian rhythm plays a significant role in regulating hormone balance, metabolism, and appetite. When your sleep-wake cycle is disrupted, hunger hormones like ghrelin increase, while satiety hormones like leptin decrease.
– Prioritize eating meals within a 12-hour window to align with natural circadian rhythms, and if you can, stack more of your food consumption earlier in the day.
– Go outside and experience the natural light first thing in the morning. This sends signals through light receptors in your eyes to alert your body that it is time to get up and get moving (including your metabolism).
– Many of us don’t want to hear it, but reducing blue light exposure (tv’s and phone screens) before bed can improve sleep quality and boost weight loss. When sleep quality decreases, it can increase cortisol which in turn disrupts glucose metabolism, making weight loss a bit harder.
Read HERE for more about circadian rhythm and its affects on our health
Weight loss is about so much more than calories in and calories out. By addressing food sensitivities, training your limbic system/decreasing chronic stress, supporting detox, and balancing hormones, you can create an environment in your body where weight loss becomes a natural byproduct of good health. These tips aren’t just unexpected—they’re the key to achieving sustainable results and a lifestyle you can thrive in.
Supporting your Weight Loss Here in Wisconsin!
We have loved working with these LaCrosse Functional Medicine clients like Kelsey and Kelly to correct underlying issues that may be affecting their health and weight loss goals. We dive deep in getting to know you as a person and how we can work with your body and not against it. Feel free to reach out and talk with one of our functional medicine practitioners today!