1. You’re not drinking enough water.
Did you know there was a link between dehydration and weight gain? When you are dehydrated, your brain might start replacing your usual thirst signals with hunger signals instead. Hunger signals are less likely to be ignored than thirst and the body will try to get hydration any way it can. Even if that means unnecessary snacking.
Plus, dehydration leads to lower energy, making you feel tired. And when you feel tired, you’re more likely to crave sugar and fat to get a “quick energy fix.”
And to top it off, water is necessary to metabolize stored carbs and fat. So, if you’re not drinking enough water your body might not be metabolizing the food you eat as efficiently as it should.
2. You’re not getting enough sleep
According to the Sleep Foundation, the average sleep time has been steadily decreasing over the years. Lack of sleep causes your body to produce more ghrelin, which is the hormone that tells you it’s time to eat. Sleep deprivation also causes your body to produce less leptin, the hormone that tells you to stop eating. Not a great combination.
Plus, being sleep deprived slows your metabolism. In fact, within four days of experiencing poor sleep, your body doesn’t respond as well to insulin. As a result, your body can’t properly process fats from your bloodstream. So, you end up storing more fat.
3. You’re eating too late into the evening
Eating late dinners or snacking at night can contribute to weight gain, regardless of what you’re eating. This is due to an increase in blood sugar levels that occurs with later dinner times.
Researchers studied 20 healthy people to see how they metabolized meals eaten at 6 pm and 10 pm, with all participants going to bed at 11 pm. They found that blood sugar levels increased by 18 percent with the later dinner — even when the same food was eaten on a different day, at an earlier time. Plus, the amount of fat burned overnight was 10 percent less than when dinner was eaten earlier.
4. You’re exercising too much
While daily movement is crucial to achieving and maintaining your ideal weight, over-exercising without proper rest between sessions can cause low testosterone and an increase in cortisol. As a result, you’re more likely to lose muscle, build excess belly fat, and gain weight.
5. You’re not eating enough
The less food you eat, the more weight you lose, right? Not necessarily. Your body needs calories to burn calories — kind of like kindling to start a fire. Fueling your body with nutrient-dense foods sparks your metabolism.
Plus, depriving your body of essential calories puts the body into a constant state of stress, increasing your cortisol levels and decreasing your metabolism. Both of which make it more difficult to release fat.
6. You’re not eating the right amount of protein
Protein is key to a healthy diet. It helps build muscles and helps keep you satiated. But it’s important to get the proper amount for your body. Your body can only use so much protein, so eating too much of this nutrient-dense food can just lead to an increase in overall calorie intake.
On the flip side, not enough protein in your diet causes muscle loss, lower energy, decreased metabolism, and can cause your body to hold on to excess fat. It’s best to take a good look at your daily diet and make sure you’re getting the optimal amount of protein for your lifestyle.
7. You’re insulin resistant
Insulin is a hormone produced by the pancreas. It helps blood sugar move out of the blood and into your cells. When someone has insulin resistance, their cells stop responding to insulin properly — creating a loss in sensitivity.
In response, the pancreas revs-up insulin production to help glucose continue to enter the cells. But, excess insulin, due to insulin resistance, can lead to weight gain. If you’re doing everything right and still struggling to release fat, it might be time to check in with your healthcare provider.
8. You’re stressed out
Stress is an inevitable part of life. In fact, some stress is actually good for you! But if you’re not managing your stress, it can easily become chronic. And chronic stress leads to chronically high levels of cortisol in the body.
Too much of this stress-induced hormone and you develop a bigger appetite, particularly for processed foods. And, of course, stress also makes it more difficult to sleep. Suddenly you’re craving sugar, gaining belly fat, and not sleeping well.
9. You’ve been yo-yo dieting for too long
Yo-yo dieting, also known as weight cycling, is a pattern of losing weight, regaining it, losing it again, regaining it, and so on. Yo-yo dieting is very common for both men and women. A study in Obesity Reviews found that when it comes to “fad” dieting, weight regain is common. In fact, two-thirds of the pounds lost are often regained within the year. And sadly, almost all lost pounds come back within five years.
It’s best to avoid fad diets that are too restrictive. Fueling your body correctly, not only stops the yo-yo cycle, but also helps your body shed weight naturally at a manageable rate.
To get a detailed individualized diet plan on gout and weight loss please contact Dietitian Prioshka on +919049364351.
Your holistic nutritionist and dietitian,
Prioshka. Rodrigues
(Dietitian Prioshka’s Diet Clinic (MSc) in Goa)