Have you started off the year with a bang to lose weight and get healthy only to realize that your efforts aren’t really working?
Issues other than just winning the calories in/calories out battle may be at work. The following checklist of “to don’ts” may provide the answer to your healthy living dilemma.
1. Your stress is out of control.
Stress releases the hormone cortisol, which is actually a good thing. However, prolonged periods of stress lead to an extended presence of cortisol which ends up having a catabolic affect; weight gain, reduction in lean body mass, and insulin resistance. Regular exercise and deep breathing techniques are just what the doctor ordered in managing stress and keeping your cortisol levels at a healthy level.
2. You eat too many carbohydrates.
Eating too many carbohydrates, especially those with a high glycemic index, raise your blood sugar levels. Your pancreas responds by releasing insulin. The insulin then carries the sugar to various cells in your body to be stored for later energy needs, i.e. fat storage. Over time this leads to insulin resistance and type 2 diabetes.
3. You aren’t getting enough sleep.
Studies have shown that not getting enough sleep can lead to insulin resistance and obesity, especially in people who are genetically prone to obesity. By getting enough sleep, 7-8 hours for most people, hormones are kept in check and obesity genes are less likely to be expressed.
4. You’re eating unhealthy oils.
We have been told that vegetable and seed oils such as canola oil, corn oil, safflower oil, and sunflower oil, are healthy. Unfortunately, this isn’t the case. These oils have high levels of omega-6 fatty acids which create a greater than 1:1 ratio with omega-3 fatty acids. When this ratio gets out of whack due to too high of omega-6 fatty acid intake, inflammation occurs. Inflammation is thought to be the precursor to disease. Choose olive oil, avocado oil, and coconut oil for healthy alternatives.
5. You exercise too much or not enough.
More is not always better then again, neither is less. Too much exercise can lead to overtraining and an excessive cortisol release (see point 1). On the other hand, too little exercise won’t produce the stimulus necessary to see the benefits of your hard-earned sweat. Therefore, aerobic exercise for 30 minutes in your target heart rate zone on most days of the week and weight training 2-3 times a week should do the trick. Other forms of exercise, such as Pilates, yoga, and Tai Chi can also be performed to round out your program.
6. You don’t eat enough calories.
When you restrict your calories you reduce your metabolism, meaning you burn fewer calories at rest. This calorie restriction will also send your appetite sky-high, which can make your judgment on healthy food choices a little questionable.
7. Those “healthy whole grains” still have a place in your diet.
Unfortunately, grains aren’t as healthy as they’ve been touted to be. Even without gluten, grains stimulate an unhealthy response in the body by releasing insulin and therefore, increasing fat storage. This can also lead to other health issues such as type 2 diabetes, dementia, and heart disease. By eating naturally grain-free food, such as meat, fruits, and vegetables, not only do you eliminate gluten, but also starch from grains. Foods where gluten has been removed have starch added back in to act as a gluten substitute. This addition drives blood sugar and insulin creating fertile ground for all kinds of health problems.
As you put these tips into practice you will experience weight loss, better health, and a stronger sense of well-being as a result of your efforts.