Weight loss can prove challenging. When it all comes down to it, we’ve all developed habits throughout our life — both good and bad. And these habits can either help or hinder your weight loss efforts.
You might think, “I did a workout today; I earned this piece of cake” Or “I’ve been good all week, and it’s Friday! I deserve a little indulgence.” Or maybe “I just did a juice fast, so this pizza is my reward.” While we don’t disagree that you deserve to enjoy food to the fullest, this line of thinking is definitely standing in the way of you reaching your weight loss goals.
The truth is that weight loss comes down to consistency. This means consistently sticking with healthy habits that support your body and health. So, where else might you be going wrong when it comes to weight loss? Let’s take a look.
5 Factors Affecting Weight Loss
Weight loss doesn’t just come down to your diet and training. Many people think these are the only pieces of the puzzle. Yet, healthy and sustainable weight loss comes down to an array of factors, five to be exact. Check out these factors below — starting with the two most obvious ones!
The word ‘diet’ has such a negative connotation to it. So, let’s talk about nutrition instead. Your body needs to be nourished. But there’s a big problem in today’s modern society. A large majority of the food we eat is highly processed. This leaves very little nutrients in the food that your body can absorb.
However, if we go back to the basics, such as eating whole and real food, we can nourish our bodies properly, optimizing them to function at their best. Interestingly, what you eat drives your metabolic function. If you’re eating processed and pre-packaged foods with little nutritious value and high calories, your metabolism will slow down. Your body isn’t getting the nutrients it needs to properly create energy for all functions.
On top of this, there is eating enough. Many diets put individuals on low calories. This restriction can lead to a rollercoaster ride through the restrict-binge cycle. Rather than severely restricting, it should be about slow and gradual weight loss, which doesn’t mean cutting your calories in half. Try less but not too much less.
The human body needs movement. Without it, many things can go wrong. Today, it takes effort to get moving. Technology has inevitably made our lives easy, and it’s also made it easy to sit all day long.
Schedule in your exercise sessions. Choose something you enjoy to keep you motivated and active! Building muscle is a great way to support weight loss. Muscle burns more calories at rest, increasing your metabolic rate. This means in the long-term you won’t have to work as hard at it.
3. Emotional Stress
Then, there’s life stress or ‘emotional sabotage.’ Emotional sabotage refers to emotional eating. This means that when relationship conflicts, work stress, or financial pressures arise, you may turn to food for comfort. This isn’t unusual. Yet, if you want to truly lose the weight, this cycle has to stop.
How can you stop this emotional sabotage? We’ve got a few tips:
- Keep a food diary. Write down how you feel and why you’re eating (as well as what you’re eating) each time you have a meal or snack.
- Find other outlets to cope with stress. Exercise is a great one! There’s also meditation, deep breathing, or taking a relaxing bath.
- Reach out to friends or family for support. Social support is so important for regulating our emotions. If you feel you need to vent, call someone. Real friends will be there for you!
- Remove temptation. This comes down to keeping healthy foods on-hand and less healthy and processed foods out of the house.
The average adult requires 7-9 hours of sleep each night. This is the time when your body restores and rejuvenates. That way, you can wake up energized and ready to tackle your day. You’ll also be more resilient to stress and potentially less hungry.
Yet, sleep can be a tough one to tackle. But it doesn’t mean it’s impossible to get back on track. Go to bed and wake up at the same time every day. Create an ideal sleep environment for yourself. Usually, this means a dark, cool, and quiet room, reserved only for rest. It can further help to participate in a relaxing activity one to two hours before bed, such as reading, taking a bath, painting, or doing a puzzle.
Okay, there are some things you can’t entirely change, like your genes. However, gene expression can change based on what you do (aka your lifestyle). Yet, still, at the end of the day, some people are just built bigger than the rest of us. It’s how it goes. We all have different body shapes and sizes, just as we have different characteristics. By focusing on a healthy lifestyle (such as by incorporating all of the above), you can ensure your gene expression is optimized in your favor so that you can be the best you can.
Are you ready to create healthy and sustainable changes? Do you want to finally accomplish your goals? Check out Nosh Detox Food Programmes. Get on track with your health and finally start living the life you want.