The secret to losing the weight and keeping it off…

by | Nov 6, 2022 | Health, Hormones, Metabolic Balance, Self Care, weight loss | 0 comments

weight loss

You may or may not be surprised that around 63% of Australian’s are considered overweight or obese! This is an issue we are facing that undoubtedly has marked impacts on all areas of an individuals’ health. There are many factors that contribute to obesity, some far more complex than simply overeating and under moving… for example, lack of sleep, stress, microbiome imbalances and environmental toxicity may all contribute to the weight of a person.  This also means that when it comes to losing this weight, getting those same factors under control will be the most beneficial and effective for our weight loss goals! In saying this, there’s no denying that weight loss is a challenge, and keeping the weight off can be even more difficult. So, what is the secret to losing the weight and keeping it off?

Stop the body from fighting the weight loss.

When our body has become accustomed to a certain weight and lifestyle, it can be difficult for it to accept the change in weight, due to the body weight set point. This is caused by the nervous and endocrine systems playing in appetite and energy expenditure.

Often, when we begin to lose weight, the body’s response to lowered energy intake and increased energy output is to increase hunger! This can explain why so many find it easy to lose weight, but extremely difficult to keep the weight off.

Here’s some things to keep in mind when trying to lose weight to lower the body weight set-point:

  1. Ensure you getting enough sleep! – sleep is so important for general health and inadequate sleep has been connected to weight gain, increased body mass index (BMI), and slower metabolism. It also reduces insulin sensitivity, increases appetite and reduces the desire and ability to exercise.Try to aim for around 7-8 hours of sleep per night!
  2. Consume enough protein – adequate intake of protein is important for keeping our body working efficiently, improving the feeling of satiation after a meal, reduce spikes in blood sugar levels and may improve our metabolism, all of which will contribute to a weight loss. Make sure you have a solid source of protein with every meal, like chicken, salmon, tofu, legumes and lean red meats.
  3. Move your body – exercise helps us use up energy, build muscle, lose fat, improves metabolism, and also helps to lower the body weight set-point! Try to move for at least 30 minutes 3 to 5 times per week for the best results. This can look like walking, running, weightlifting, Pilates, yoga. Find something you enjoy!
  4. Look after your gut health – this is something we have spoken about on the blog before, but research is suggesting more and more that there is a significant correlation between our gut health and our body weight. A healthy gut microbiome can contribute to improved blood sugar regulation, feeling full after meals, and the storage of energy. Adding probiotic rich foods such as yogurt or kefir, or in the form of a supplement, may be beneficial in aiding your weight loss journey.
  5. Relax! – easier said than done… but stress has significant impact on our ability to lose weight and keep it off. Increased cortisol (the hormone released during stressful periods) can cause an increase of insulin, which works to regulate blood sugar. However, when blood sugar levels drop rapidly, the body will crave high calorie, carbohydrate-rich meals… and being stressed and hungry does not always lead to the best choices in foods. Stress also impacts our metabolic rate! Try to incorporate even just 5 minutes of relaxation, like meditation or reading into your day to help manage those stress levels and help keep the weight down.
  6. Know what foods to eat – it isn’t always easy to know which foods you should eat to achieve your weight loss results and feel like your best self while doing it. Our Metabolic Balance program helps take all the guessing away. You get a individualised list of foods to include in your diet to optimise your health and lose the weight you want to lose! If you want more information about this, please feel free to book a free clarity call here to see if the program is a fit for you.

 

Remember, everyone is unique and these are just some suggestions on things to keep in mind when trying to make weight loss and weight maintenance successful!