We are at the final week of the Weight Watching Series and this week we are going to talk about the other side of Weight loss, the side that has less to do with food and more to do with the individual’s mind and lifestyle. Here are 5 points to consider on any Weight Loss plan:1. Sleep
Sleep controls our appetite hormones Leptin and Ghrelin. Leptin is our ‘satiety hormone’ and is involved in weight regulation as it informs the brain when we have eaten enough and have adequate energy.
Ghrelin is known as the ‘hunger hormone’ as it sends signals to the brain when we are hungry, so it encourages us to eat food. Lack of sleep results in an increased release of Ghrelin which makes us hungrier during the day which results in eating more. I have personally experimented with this several times and each time I end up eating way more on days when I slept less then days when I enjoyed a long and restful night.
A good night’s sleep should be between 7-9 hours, so make sure you are making it a priority!2. Stress
We all have stress in our lives, its just the nature of life in the 21st century. The important thing is to manage the stress through various techniques and exercises. High stress will stall weight loss as it is likely to increase appetite, give way to emotional eating, decrease the ability to resist comfort foods, induce overeating, continuous snacking, more alcohol and sugar consumption and a more sedentary life.
There are many ways to release stress, ranging from playing a sport, exercise, yoga, meditation to nature walks, chat with a close friend, girls’ night out, paint night, dancing and more. Pick one or try a variety but make stress management a priority for your overall health!3. Exercise
There are countless studies confirming the importance of exercise not just for weight loss but for good health including prevention against cardiovascular disease, bone and joint issues, diabetes and more. For Weight loss specifically, exercise is a major benefit as it helps burn more fat, tone the body, increase energy etc. Many people have specifically benefitted from High Intensity Interval Training (HIIT). HIIT is a combination of short, high intensity burst of exercise, with slow, recovery phases repeated over a short 20-minute session. It’s done at more than 85% of an individual’s maximum heart rate rather than 70% percent which is the norm in moderate activity.
There are numerous studies out there to confirm the benefits of training for shorter periods of time versus the 60 minutes 3-4 times a week that many health professionals have recommended in the past. Burst Training and HIIT are also known for restraining appetite and controlling weight gain and balancing the hormones Leptin and Ghrelin.
If you are following a balanced meal plan with whole foods and have eliminated processed, refined sugary foods but still not losing weight you may want to consider adding the following supplements to your diet.
Vitamin D- There have been several studies done to confirm that there is a link between Vitamin D deficiency and increased abdominal fat. It has also been noted that there is a tendency in people with low Vitamin D levels and sedentary lifestyles to be obese. Vitamin D is a hormone like fat soluble vitamin that can help balance hormones and assist in fat loss amongst many, many other uses.
Sunshine is the best source of Vitamin D, but most people are unable to regularly spend time in the sun and so supplementation becomes essential.
Vitamin B Complex– consists of all the B group of vitamins which are water soluble and flush out of our bodies so need to be replenished daily. B vitamins are involved in energy production, cellular metabolism, oxygen utilization, optimal adrenal function, nervous system health and more. It helps weight loss as one of its key roles is metabolizing fats and carbohydrates, if the body uses these 2 macro nutrients correctly weight management becomes easier.Vitamin B’s are available in many foods but for Weight Loss I suggest supplementation.
Fish Oil- Omega 3 Fish oil is an excellent supplement to take for good health. It can only be obtained through diet or supplementation and is an excellent anti-inflammatory, supports brain and heart health, improves insulin sensitivity and yes helps with weight loss! Fish Oil is known for its ability to decrease appetite and reduce fat storage in the body. Because it supports insulin and cortisol this support turns into balancing the 2 hormones that can cause excess fat storage.
Omega 3 fish oil is found in flax seed oil, pumpkin seed oil, hemp oil and walnuts or can be taken as a daily supplement.* Health Disclaimer: Always consult your primary healthcare practitioner before using any new supplements. 5. Being Mindful
Mindfulness is very important on a Weight loss program. Many of us have eaten mindlessly, just putting food in our mouths without thinking if we need it or whether it is good for us? Most of us today have forgotten that we need food to fuel, nourish and heal our bodies and that is it! We don’t need food to de-stress, we don’t need to use food for comfort, food cannot help resolve our emotional, financial, career or personal problems so we have to stop using it for those purposes!
Think about what you are eating and why, is it time for a meal? If not, then why are you eating? Is the snack you are about to devour healthy? A cucumber will nourish your body, but a doughnut will play havoc with your blood sugar, cause you to hold on to fat and send you down the path of guilt- which do you choose? Being mindful and making conscious choices have been known to help with weight loss.
These are a few tips, if you have any questions or would like more information on Wellness Redone’s Weight Loss Program send an email to firstname.lastname@example.org.