Losing weight is not limited to diet and exercise, it entails a whole lot of other factors too, and some of those important components that affect fat burn to a great extent are most often overlooked. Take for instance, nutritional deficiencies, which can slow down weight loss because certain nutrients are required to amp up fat burning, and that’s the reason why crash diet will never work in helping you melt away body fat (what would work are weight loss diets such as on the Rati Beauty app). When you are struggling to reach a certain number on the weighing scale and cannot pinpoint what exactly is going wrong even after sticking to the diet and working out every single day, it’s time to go over these factors which are commonly overlooked but they can sabotage your weight loss efforts.
1. Uninterrupted Sleep for 7 to 8 Hours: Are you getting enough sleep? Do us a favour and count the number of hours you are managing to get good-quality sleep. Even the best diet and hours of exercise will not help you with losing weight if you don’t get 7 to 8 hours of uninterrupted sleep. Sleep deprivation affects important hormones that are essential to lose weight. Low number of sleeping hours decreases leptin (satiety hormone), increases ghrelin (hunger hormone), and also shoots up cortisol (the stress hormone). Without enough sleep, these hormones will go out of whack, you would wake up with a slow metabolism and a ravenous appetite, making you crave for sugary and high-calorie foods because your brain is looking for instant energy to make up for the lack of sleep. Also, lack of sleep makes such food more pleasurable. So, do make it a point to sleep for at least 7 hours.
2. Insulin Resistance: Insulin, which is a blood sugar regulating hormone, also plays an active role in directing calories to be stored as glycogen and fat in muscles and tissues. When there is high amount of glucose circulating in the bloodstream on a steady basis, after a point, body cells become less responsive to the efforts of insulin. When that happens, all extra circulating glucose is directed to be stored as body fat. If you are trying to lose weight, it would do a great deal of benefit to remember that insulin resistance can actually prevent further weight loss and encourage storage of body fat. Insulin resistance tends to lower metabolism as well, slowing the rate at which one burns calories. To improve metabolism and mend it, try correcting insulin resistance because it’s the hormone which can open the door to release stored fat in the body for burning when there is calorie deficit through dieting and exercise. To correct insulin resistance, stay away from refined carbs, white sugar, eat veggies, increase protein intake, correct magnesium deficiency if any. Read about some effective ways to tackle insulin resistance in this post.
3. Hormonal Imbalances: It’s extremely important to keep hormones in check because they control a lot of important body functions – your energy level, immunity, metabolism, sleep, inflammation, and of course weight loss/weight gain. Hormones such as thyroid, insulin, leptin, ghrelin, cortisol, estrogen, etc., determine whether we gain or lose weight. It is extremely essential to balance out hormones and bring them to normal levels to lose weight. Talk to your doctor for more details.
4. Eating Disorders: Eating disorders have started to gain prominence as a serious threat to health and overall well being in recent times. Stress is probably the root cause of a lot of eating disorders. Weight gain is associated with such eating disorders. An expert medical practitioner would be able to find the root cause of eating disorders and help you straighten them out.
5. Emotional Eating: Stress eating or emotional eating is a situation where someone eats to feel good, to cope up with trauma, to vent out anger, to deal with stress, than to satisfy hunger. The food we usually pick up in such situations is high-calorie stuff, mostly sugary delights, hight-fat, basically unhealthy food that leads to rapid weight gain. Read about some “Effective Tips to Conquer Emotional Eating” in this post.
6. Chronic Stress: Just like sleep deprivation, chronic stress can not only block fat burning, it can lead to weight gain as well. Losing weight can be a stressful process and if you are chronically under stress (personal, professional, psychosocial, physical, etc.), it can prove to be an uphill battle. Read about “10 Tips to Lower Stress in order to Lose Weight” in this post.