Diet and physical activity play a big role in weight loss but there are other factors that are equally important including hormone levels and lifestyle. Most people appreciate that calorie deficit is one of the main things contributing to weight loss. While they try to cut lots of calories through hard exercising and dietary restrictions, this weight loss method can lead to physical and mental stress.
Physical and mental stress can have a negative impact on any weight loss attempt since they mess with hormones. In most cases, a hormonal imbalance results in the inability to lose weight. Find out the common reasons why you may struggle to lose weight.
1. You are not eating well
The quality of the foods you eat is essential. Try to eat as many plant-based foods and whole foods as possible. They effectively reduce our appetite and improve overall health as well as reduce inflammation due to fiber, phytochemicals, and antioxidants contained in them.
Minimize consumption of foods containing artificial ingredients such as drinks with artificial sweeteners and products high in refined sugar (cakes, corn flakes, biscuits, etc.) which sharply change cortisol and insulin levels.
An excessive calorie deficit can also lead to inflammation and increase cortisol levels which also results in stress on your body. Aim to eat a diet high in lean proteins, whole grains, veggies, and healthy fats. Don’t forget about fiber-rich foods, they will help you control your sugar levels, appetite, and hormone levels.
2. You are not consuming enough protein
Protein is extremely important for weight loss and overall health. Proteins build and maintain our muscle mass which is a great metabolic accelerator. The more muscle mass you have, the faster your metabolism is. A protein-rich diet will boost your metabolism and reduce your appetite which makes you able to lose weight and gain muscle mass. A diet rich in proteins is the best option for everyone who wants to get rid of extra pounds since it prevents catabolism that is common when losing weight.
3. You are overtraining
HIIT (high-intensity interval training) is probably the most popular type of fitness today. It’s undoubtedly a quick and very effective way to lose weight and get a beautiful shape. However, you shouldn’t go above and beyond with intensity training as it can result in adverse effects that include things like bloating, back pain NJ, hormonal imbalance, exhaustion, and inability to lose weight.
4. You are not getting enough sleep
Lack of sleep is always connected with stress because these issues go hand in hand. When you are under stress, your cortisol levels are constantly high which leads to inflammation. As described above, inflammation will never let you lose weight. Therefore improve your sleep quality and quantity which will help you manage your cortisol levels and overcome the inability to get healthy weight.
5. Your cortisol levels are high
In the case of weight loss, high cortisol is your enemy number one. While normal cortisol levels are necessary for your body, its excess always leads to depression, irritability, stress, and weight gain.
High cortisol levels elevate blood sugar levels which makes your body produce more insulin to remove the excess glucose. This results in poor sugar control and excess glucose begin to store as fat. Cortisol and blood sugar management is always important and especially when trying to lose weight.
