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Most brides and grooms are especially conscious of their body shape and weight as they get closer to their big day. Many try to lose weight by going on a strict diet and exercising. Sad to say, many do not achieve the results they want or worse, get a rebound shortly after their wedding.
There are many misconceptions on what people can do to lose weight. Many straight away think about dieting and exercising as THE solutions. Well, we all know of people who do not exercise, eat more than we do but are skinny. What about people who eat very little, exercise on the treadmill for long hours but do not seem to be losing weight?
In the subsequent posts below, I'll share with you 5 key reasons why you cant lose weight and what you can do about it.
Inflammation is our body's natural response which helps with healing and repair. However, when inflammation becomes chronic, it stresses our body and makes our body resistance to weight loss. Factors that cause chronic inflammation includes some food such as sugar, vegetable oils, trans fat, processed meat. Other factors would include stress, exposure to pollution, chemicals.
Good news, there are some food that you can include in your diet to reduce inflammation. These would include berries, turmeric and ginger.
When you are stressed, your body release a hormone called cortisol. Cortisol reduces the effect of another hormone called insulin. The function of insulin is to regulate glucose (sugar) in our blood. When blood sugar keep spiking due to the inability of insulin to regulate blood sugar, our body will store the excess blood sugar as fat... thus leading to weight gain or difficulty in losing weight.
So keep stress away by identifying your stressors and try to eliminate or minimize them as much as you can. You can also practice calming exercises such as Yoga or breath works such as box breathing. Not only will you feel better, your body will too.
Why You Cant Lose Weight: Reason #3 Sleep Deprivation
Today, many people are sleeping less than they need and many underestimate the importance of sleep in weight loss. When we do not sleep enough, leptin (the hormone that curbs appetite) becomes less active and ghrelin (the hunger hormone) becomes very active. This creates a double whammy effect whereby we do not know how to stop eating when feeling satisfied (rightful effect of leptin) but instead have cravings (effect of ghrein). So not only does sleep deprivation reduce your ability to metabolize glucose, but it also makes you want to consume more sugar and oil laden snack food... contributing to weight/fat gain.
So make sure you have at least 7 hours of sleep every night if you want to keep the weights away. If you cant, some form of supplementation can help.
Why You Cant Lose Weight: Reason #4 Post Workout Calories
Many people who want to lose weight will normally include exercises as part of the solution. Most people tend to overestimate the amount of calories that they burnt in an exercise session. They also tend to feel hungrier faster or more often... thus allowing themselves to eat "a little" more thereafter. The bad news is, many people actually eat more calories than they have used... thus, leading to weight gain or difficulty in losing weight. Eg running on moderate-fast pace of 8km/hr for 1 full hour burns about 525 calories depending on gender, age, size, etc. An average New York Cheesecake is about 510 calories. So be mindful what you "reward" yourself after a "hard" exercise session ; )
Why You Cant Lose Weight: Reason #5 Inability To Detox
In today's modern living, we are exposed to many toxins, chemicals and pollution in our environment. These would include the air we breather, the water we drink and the food we eat and the personal care & household products that we used. If our body is unable to get rid of these toxins from our body, one of the "safe" place that it stores these toxins will be our fat cells. Thus, the more toxic we are, the more fat cells our body will have and the bigger the size of the fat cells... which leads to weight gain and/or resistance to weight loss. One solution is to do a focused detoxification program to cleanse off the toxins that has been accumulating in our bodies.
Top 5 Tips for Healthy Weight Loss: Tip #1 Cold Showers
Take a cold shower in the morning and evening. Make sure that your head and body is submerged or under the cold running water for 2 to 5 mins. Go as cold as you can tolerate. Cold has been found to help increase metabolic rate.
Top 5 Tips for Healthy Weight Loss: Tip #2 Balance Your Hormones To Lose Weight
Dieting and calorie counting does not help in sustainable weight loss. This is because many root variables such as hormonal balance, metabolism, body type, set points, body composition, etc are not taken into consideration.
We all know of people who can eat a lot but still remain skinny. They don’t count calories… their body knows how to balance the hormones to get them working in harmony. Once you know how to get your hormones back in balance, losing weight is not difficult. This is one of the top secrets to lose weight easily.
Top 5 Tips for Healthy Weight Loss: Tip #3 You Need To Detox Regularly
As you may have read in my earlier post on "Why You Cant Lose Weight", our body clings on to fat cells, multiples them and enlarges these fat cells when there are toxin accumulation in our body.
Thus, an important thing that can help us lose the fats, tummies and unwanted weight is to do a focused detox once every quarter. We are living in an ever toxic environment where toxins are found in our air, food, water and even wifi signalling. Our body is craving for us to help it purge the daily toxins and the toxins that have accumulated in our body over time.
Focused detox need to be done correctly to get the optimal effect. With a good focused detox program, a person can lose between 1.5kg to 3.5kg in a week without having to exercise or go on an extreme diet. That's what my clients experienced. It is time to do a good detox for yourself.
Top 5 Tips for Healthy Weight Loss: Tip #4 Increase Your Metabolic Rate
Most people who wants to lose weight will either go on a strict diet and/or exercise. Some see results after a long time and some dont see results and gave up eventually.
Do you know that exercise isn’t the best way to lose weight? This is due to the way our body uses energy. Exercise and physical activities are only a small component of our daily energy burnt. There are 3 main ways our body burn energy – 1) resting metabolism, 2) thermogenic effect of food, 3) physical activities. Guess which one burns the most calories? Answer: resting metabolic rate!! It accounts for 60-75% of the calories we burnt daily. Exercise only use up about 10-30% of the calories we take in.
So the key to better weight loss is to increase our metabolic rate.
Top 5 Tips for Healthy Weight Loss: Tip #5 Balance Your Blood Sugar & Stop Cravings
Many people do not know this... our blood sugar fluctuates throughout the day. Just like blood pressure, there is a normal range that we should keep within. However, many people do not realised that they are spiking their blood sugar unknowingly. When our blood sugar spikes above the normal range, our body stores the excess sugar in our blood as fats.
Dipping our blood sugar below normal range is not good either. When our blood sugar crashes, we tend to have cravings. Do you notice that when you have cravings, you tend to crave for carbs and sugary stuff? You grab that chocolate bar, potato chips, cookies, biscuits, cake, sweet drinks, dessert or something sweet. One of the reasons is because our brain functions on glucose (sugar). As such, it will send out signal to replenish glucose (sugar) in our blood. One way to avoid sugar cravings is to balance our blood sugar level by eating a good balance of protein, fat and carbs every 3-4 hours.
Is Your New Year Resolution To Lose Weight? ... again?
Well, if it is... it is not surprising. In fact, it is normal.
Every year, weight loss is the top 3 New Year Resolution. Unfortunately, for many people, they feel discouraged and gave up after a while. But deep down inside, they really wished to lose some weight.
So why cant people lose weight?
The top 5 reasons...
#1 : They wish to lose weight but they are not ready to lose weight.
#2 : They do not know exactly what to do.
#3 : They follow what their friends do... which may be suitable for their friends but not for them.
#4 : They do not have any one whom they are accountable to.
#5 : They think losing weight is difficult... in fact, it is simple.
Any of the above reasons apply to you?
Let's get rid of them once and for all and help you lose some weight successfully : )