Losing that extra 3, 10 or 20 kilos of weight can be frustrating when you’re consistently putting in the hard work and not seeing any results. While dietary habits and a steady exercise regime is critical when it comes to the success of your weightless goals, other important lifestyle factors will undoubtedly affect the numbers you see on the scale.
Here are 3 factors that you should be considering when it comes to managing your weight:
Lack of sleep
Setting your alarm to hit the gym for the wee hours of the morning may seem like a necessary step for dropping the extra weight, however, a lack of sleep can have major repercussions on the hormones that affect your hunger levels and metabolism. Research shows that inadequate sleep, which is less than eight hours of sleep per night, can significantly increase ghrelin, the hormone that controls your hunger. High levels of ghrelin can spike your appetite throughout the day and increase the likelihood of you reaching for a snack at 3 pm. One study found that people who had less than 8 hours of sleep a night were consuming 300 extra calories per day when compared to those who were well-rested. Along with increased hunger, a lack of sleep can wreak havoc on your metabolism, compromising the break down of your food. If you want to take back control of your appetite and metabolism, start optimising your sleep and aim for eight hours of deep, restorative sleep each night.
Although we have been told time and time again, hydration is key when it comes to weight loss! Dehydration can cause appetite dysregulation, a sluggish digestive system, slow metabolism, and low energy levels. Put simply, when you are dehydrated, your body isn’t functioning optimally and weight loss will ultimately be impacted. Chronic dehydration is very common and it can be influenced by factors such as; air conditioning, caffeine intake and not replenishing water lost through physical exercise. Aim for 2-3 liters of water per day and more if you are exercising or are in a hot climate. If you struggle to drink water on its own, try adding berries or lemon juice to add a touch of zing.
The stress hormone cortisol is often overlooked when it comes to weight management, however, the influence that this hormone can have on weight loss should not be underestimated. When we are stressed at work, frustrated in rush-hour traffic or rushing to get to the supermarket, our body goes into ‘fight or flight’ mode, causing us to release the stress hormone cortisol. Cortisol is a powerful hormone that can cause muscle breakdown, high blood sugar levels, and can increase fatty deposits around vital organs in the abdomen – all an attempt to keep you safe from the perceived threat that is causing you stress. This is why people who experience chronically high-stress levels often crave sugar all day long and have stubborn tummy fat that just won’t budge. To help reduce stress in the body, try taking up a mindfulness practice such as meditation when you’re feeling stressed in the day take 10 long, deep inhalations, and also consider nutritional supplementation to also help bring down cortisol levels. Try a formula that contains a combination of Magnesium, B vitamins, and vitamin C.
Our Naturopath Dr. Estelle has helped many clients lose weight with natural and efficient protocols Call us on 0800 345 999 to see if Dr. Estelle can help you.