Mailbag: The REAL Reason You Can’t Lose Weight
By
Dr. Scott Olson, ND
Posted February 4, 2025
“Why can’t I lose 10 pounds? I tried many versions of diets. Low Carb, intermittent fasting, etc.”
Struggling to Slim Down
Dear Struggling,
Losing weight, especially when we’re past our 20s, can be frustrating.
A muscle mass issue is most likely the culprit behind those struggles to slim down.
You see, as we age, we naturally lose muscle (sarcopenia), which slows our metabolism. This makes weight loss more challenging.
Preserving and building muscle is crucial for maintaining a healthy metabolism. So, if you’re not already incorporating some weight-bearing exercises into your routine, it’s time to get started.
But there can also be complicating factors…
- Hormonal changes: Age-related hormonal shifts, like declining testosterone or estrogen, can affect body composition and make weight loss more difficult.
- Inflammation: Chronic low-grade inflammation, common as we age, can interfere with weight loss and muscle maintenance.
Here are a few tips to help you finally shed those extra pounds…
- Protein-focused eating: Ensure you’re getting enough high-quality protein. You should strive for 0.54 to 0.73 grams of protein per pound of body weight daily. For example, if you weigh 150 pounds, you’d aim for a minimum of 81 grams (150 lbs × 0.54 g = 81) of protein daily.
This supports muscle maintenance and can boost metabolism.
- Resistance training: Incorporate strength training exercises at least 2 to 3 times weekly. This helps preserve and build muscle mass, which supports metabolism, allowing for more effortless weight loss. Check YouTube for some free tutorial videos for beginners or seniors.
- Anti-inflammatory diet: Eat more omega-3 fatty acids (like in wild-caught fish), colorful fruits and vegetables, and spices like turmeric and ginger. This reduces inflammation that may be hindering weight loss.
- Adaptogenic herbs: Herbs like ashwagandha and rhodiola can help balance stress hormones, which can interfere with weight loss.
- Green tea: Rich in catechins, green tea can boost metabolism and aid fat burning without causing muscle loss.
- Quality sleep: Prioritize getting 7 to 9 hours of quality sleep daily. Poor sleep disrupts hormones that regulate hunger and metabolism.
- Mindful eating: Practice eating slowly and mindfully. This can improve digestion and reduce overeating.
- Intermittent fasting (with caution): While intermittent fasting can be effective, it must be done carefully to avoid muscle loss. Consider a gentler approach, such as eating within an 8-to-10-hour window.
- Stress management: Chronic stress can lead to hormonal imbalances that promote weight gain and muscle loss. Meditation, yoga, or deep breathing exercises are good options.
- Muscle-supporting supplements: Creatine supports muscle mass, and branched-chain amino acids (BCAAs) aid in muscle preservation during weight loss.
Remember, sustainable weight loss while ALSO maintaining muscle mass is often slow. Aim to lose 0.5-1 pound per week, which is more likely to result in fat loss while preserving muscle.
It’s also worth considering that your “ideal” weight may have shifted as you age. Focus on how you feel, your energy levels, and your overall health rather than just the number on the scale.
If you’re still struggling despite these approaches, consider consulting with a naturopathic doctor or functional medicine practitioner. They can help identify underlying issues (like thyroid imbalances or gut health problems) hindering your weight loss efforts.
P.S. Skip this dangerous weight loss shortcut.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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