Have you been struggling with losing weight despite a ‘decent’ diet?
Let’s not forget that a ‘decent diet’ might not mean much and ‘the perfect weight loss diet’ that works for everyone unfortunately doesn’t exist but let’s go with this for a moment and say that you have been doing everything you can to lose weight but the number on the scale won’t budge. Although weight loss plateaus are normal and can be expected on your weight loss journey, it might be time to look at the overall picture because weight loss is quite complex, and never only about food and calories.
If you are not making progress with your weight loss, please consider the following factors.
Lack or poor sleep
Are you getting enough sleep? What is the quality of your sleep like?
Scientific research is showing more and more the link between chronic sleep issues and obesity. Not only does sleep help our energy levels, getting sufficient sleep ensures lower levels of our hunger hormone, “grumpy” ghrelin and helps our weight management.
Poor sleep can also affect thyroid function (and we know that hypothyroidism predisposes to weight gain) and increase inflammation in the body which is associated with metabolic diseases such as type 2 diabetes.
Research also suggests that sleep deprived individuals tend to overeat and choose food higher in fat, sugar, and calories.
Losing sleep can also lead to lower energy levels and stamina for exercise which might keep you stuck in a vicious cycle of overeating and under exercising.
So, if you want to lose weight you need to address your sleep ad make this a priority.
Stress
Unfortunately, stress has a huge impact on our health, but did you know that stress can make you fat? Unfortunately, you can have the best diet on earth but if you are chronically stressed -like many people I see in clinic- you will struggle to lose weight.
In a nutshell, stress initiates a cascade of hormones that lead to muscle breakdown, cravings, increased appetite, and fat storage.
What can you do about it?
You need to find ways to deal with stress because it’s impossible to get rid of all the daily stressors.
Nowadays stress is almost inevitable but it’s the way we perceive it, and consequently deal with it, that makes the difference.
It’s also important to address the basics, like a nutrient rich diet, sleep, and exercise. Including mediation or relaxation techniques in your daily routine can also be helpful.
Lack of or too much exercise
We all know that exercise is important, not just for weight loss but for our overall physical and mental well-being. However, if you exercise too much, your body might respond by increasing your hunger levels and by decreasing the number of calories you burn on your rest days.
Furthermore, vigorous exercise puts the body under stress and any kind of stress goes against our efforts to lose weight. If you have never tried some gentle exercise, this could be the right time to opt for some Pilates, gentle walks, or yoga.
Don’t forget that it’s not just about structured exercise. Working out for an hour at the gym and then sitting down for the rest of the day doesn’t mean you are ‘active’. Being active is taking regular breaks from your desk, walking whenever possible, stretching, taking the stairs instead of the lifts and basically limiting the time you are sitting down and not moving!
Dehydration
Drinking water not only helps you to cool down and replenish the fluids lost during sweating, but it also helps with keeping your energy levels up as well as boosting physical performance during exercise.
Mild dehydration can impair brain performance, memory and mood as well as increasing your risk of developing a headache.
However, dehydration can also affect your metabolism, your ability to lose fat and it can increase your calories consumption.
Drinking a large glass of water half an hour before eating can also help with weight loss as it increases satiety.
If you don’t like plain water add some ice, lemon, lime or cucumber slices, a few berries, or some mint leaves to jazz things up!
Medications
Perhaps you have an underlying medical condition and are taking medications for it.
There are many health conditions and drugs used to treat them which have been linked to increase weight or the inability to lose weight. Some of these conditions include thyroid issues, for example and medications to treat diabetes/depression/high blood pressure as well as corticosteroids and anticonvulsant drugs.
It’s always worth talking to your doctors if you feel this could be an issue for you and they might be able to suggest an alternative medicine for you to try.
If you would like to lose weight in a safe way and maintain your weight loss for good without any starvation or fad diet, please get in touch. Call 07772491975 to book a complementary discovery call and find out how I can help you feel good about your body again!