Don’t do this! Don’t do that! When you’ve been trying to lose weight, the only thing you’re probably hearing from others is negative: don’t eat that, those are just empty calories, don’t sit so much, don’t eat after 6 p.m., and so on. It makes you feel more stressed about losing weight, so you can’t sleep and don’t eat, but you still weigh the same! Are you wondering what is going on? Stay with us and find out how to make progress the easy way. We are sure you’ll find it helpful while you are on your journey to lose weight.
1. Sleep more and lose weight
Sound good? Did you know that lack of sleep causes not only stress and trouble with thinking and concentration, but also weakens your immune system and can lead to weight gain? Why? First of all, staying up late makes you eat more. That midnight snack is so tempting and by that time, your willpower is shot. But it is about more than that. You also wake up in the morning hungrier. Researchers at the University of Chicagoreported that sleep deprivation disturbs our hormone balance, which triggers a decrease in leptin (which helps you feel full) and a simultaneous increase in the “hunger hormone,” ghrelin (which triggers hunger). As a consequence, we think we are hungry, even if we aren’t, so what we do? We eat. Another thing that happens when you don’t get enough sleep is that your body becomes stressed and produces more cortisol than necessary, which has a negative impact on your overall health and causes you to store extra fat. Moreover, according to a study by the Associated Professional Sleep Societies, you lose three times more fat while sleeping than sitting at a desk. When you are in a deep sleep (REM sleep), your body is working harder than normal and your brain is using 20 percent of your body’s daily energy. As you can see, long, uninterrupted sleep is full of advantages. To lose weight, make sure to get at least 8 hours of shut-eye every night.
2. Relieve stress to not gain weight
We all have stressors in our life; this is something we cannot avoid. A stressful job, loan payments or unplanned expenses generate stress; as you know, when you feel stressed, you body produces cortisol, the “stress hormone.” When this hormone level rises, our insulin level increases and blood sugar drops, which makes us crave sugary and fatty food. Be aware that this can turn into a bad habit. If every time when you are stressed out, you crave unhealthy food to calm your stress hormones down, and you consistently give in to these cravings, you will gain weight! Stress hormones also affect your weight by building up fat reserves. What is the best way to avoid this happening? Make time for stress relief, whether it is yoga class or time with your family or friends. There are many stress-relief techniques that you can choose to help your mental health and well-being without turning to unhealthy snacks or alcohol.
3. Boost your metabolism
Yes, it is possible to change your metabolism so it will work faster! However, you might not even be aware that you’re slowing down your metabolism by starving yourself. Our dietitian in Spring Hill explains to us that a starvation diet or other types of “crash diets” might cause more harm than good. Although you may initially lose weight, your metabolism will slow down as your body tries to protect itself from starving. When it goes into “starvation mode,” it stores fat and burns fewer calories. What’s more, your metabolism might stay slower even after you return to a regular diet, which can cause weight gain. If you would like more information about how to lose weight without that yo-yo effect, visit our weight loss clinic in Spring Hill, where our specialists provide assistance with your weight loss goals and create a customized program for you.
Now that you know what not to do, we can focus on things that boost your metabolic process. Firstly, you need to start moving more. It can be any kind of physical activity: walking more often, taking the stairs instead of the elevator, or adding a few easy exercises to your workout routine. After a week or two, your body will adjust to the more active lifestyle and then you can even easily start doing intense workouts. Another thing you can do to rev up your metabolism is eat breakfast. The truth is breakfast is the most important meal of the day. If you skip breakfast and wait until lunch to eat, your body assumes you’re fasting and responds by slowing the rate of metabolic processes. Plus, eating breakfast gives you the energy you need to get things done and focus on work.
Weight Loss in Hernando County – About Batista Weight Loss
Everyone is unique. This means that not all weight loss goals are the same and not all techniques work universally. Our Spring Hill Dietitian will work with you on a one-to-one basis to create a customized weight loss plan and treatment schedule specific to your individual needs. Depending on your exact circumstances, your treatment plan may include one or more of the following:
- Weight Loss Plans without Appetite Suppressants
- Dietary Programs for Medical Conditions
- Vitamins & Supplements
- Diet Management
- Ultra Slim Shot Injections
For more information, visit our website or call us to schedule an appointment. We look forward to seeing you!