Weight Loss: Why Eating Less and Exercising More Is Often Not The Answer
Happy new year! If you’re excited to get 2023 off to a good start by getting into better physical shape, you may not be alone. One study found that 48% of people who make new year’s resolutions named “weight loss” as a goal. However, the unfortunate truth is that many of them won’t succeed. Researchers have found that at least 80% of dieters regain those lost pounds within 12 months, or give up on healthy lifestyle habits soon after the new year.
But, I am here to remind you that sustainable, healthy weight loss is possible - you’ve got this!
The key is to take a step back and create a plan that works with your body. You want a weigh-loss plan that you can sustain over the long run without creating the hormonal imbalances and stress that ultimately work against you. Here are some realistic, healthy strategies to consider as you strive to reach your goals for the new year.
Why Exercising More Is Not Always The Answer
Exercise has many health benefits, and it’s the best step you can take to improve your overall health - but exercise alone won’t lead to weight loss for most people. The old phrase “you can’t outrun a bad diet” is certainly supported by math: Consider the calories burned in a half-hour walk (about 150 for a 150-pound woman at an average pace) and how easy it is to consume 150 calories!
Even exercising for hours isn’t a licence to eat whatever you want, unfortunately. In fact, over-exercising can harm your weight loss efforts by increasing your levels of the stress hormone cortisol. Cortisol tries to help your body deal with a potential threat by raising blood sugar levels and stimulating your carbohydrate metabolism. Some people experience this spike in cortisol with high-intensity interval training (HIIT), even though the duration of exercise is short due to the high intensity.
Overexercising also raises the risk of injury. You want to remain active in the long run, so it’s important to create an exercise plan that will last instead of risking sustainability in pursuit of fast results.
Why Eating Less is Not the Answer
Your body’s wish to preserve energy is also the reason extreme calorie restriction doesn’t lead to sustainable weight loss. When you drastically reduce the number of calories you consume, your body wants to preserve as much energy as possible. The result can be a decline in your basal metabolic rate. Studies have found resting metabolism can drop dramatically while dieting, and this is a big reason why it’s difficult to sustain dramatic weight loss - just think of the long-term outcomes of the Biggest Loser TV show, where the vast majority of contestants regained their lost weight.
Another factor is that without paying attention to proper nutrition, dieting leads to muscle loss, which in turn lowers your metabolism. Extreme calorie reduction and many fad diets can also lead to nutritional deficiencies that can disrupt hormonal balance.
3 Steps for Sustainable Weight Loss.
1 - Eat a balanced, unprocessed diet.
We all see so-called magic solutions that promise big results by focusing on one food or following a highly regimented plan. Although these may be effective in the short term, you’ll have better luck with a balanced diet that ensures you’re getting all nutrients.
Focus on quality protein, healthy fats and plenty of fibre at every meal. Avoid processed foods, foods high in sugar and alcohol as much as possible to achieve your weight loss goals.
One study that sought to determine if the adage “a calorie is a calorie” was correct discovered that the quality of calories consumed does make a difference. The researchers found that foods like potato chips and processed meats were more associated with weight gain than whole foods like fresh fruits and vegetables and whole grains. They concluded that the more natural foods had a better effect on insulin and feelings of satiety.
Researchers have also found a mindset shift helps with weight loss more than an overly restrictive plan. Eating mindfully - paying attention to each bite, savouring the flavours, and chewing slowly - naturally leads to consuming fewer calories by eliminating bad habits like mindless snacking. Learning to better interpret your hunger and fullness signals also helps get you in tune with your body and how it is really feeling around mealtime.
2 - Create a realistic exercise plan
This will vary a lot by person, so there’s no single answer for the best fitness regime. You want something you can sustain in the long run, with a balance of strength, cardio, and flexibility, but you also want to focus on activities you enjoy.
Exercise should add joy to your life, not stress out your mind and body. Working with a healthcare professional can help you determine the best plan for you.
In addition to creating a formal exercise plan, it’s also important to consider the role of non-exercise thermogenesis (NEAT). That’s a fancy way of summarizing the activity you get other than when you’re exercising, through things like fidgeting or walking around. NEAT is often not considered in weight loss plans, but it can burn as much as 2000 calories a day. Our modern lifestyles have reduced the amount of NEAT most people get, so look for opportunities to do things like take the stairs, walk some extra steps by parking further away, or just stand instead of sitting when you can.
3 - Be aware of sleep and stress patterns.
A growing body of research confirms that more elements contribute to weight loss than diet and exercise. The amount of sleep we get each night and how we deal with stress also affect our metabolism.
In fact, regularly sleeping less than seven hours a night is associated with a higher risk of obesity. Several factors come into play here. When you’re not sleeping enough, your body produces more of the hunger hormone ghrelin and less of the appetite-suppressing hormone leptin. You’re also more likely to feel stressed or make poor decisions when you’re tired, and less likely to keep up with your workout routine.
Stress is another often-overlooked influence on our weight. As we’ve seen in the results of overexercising, the stress hormone cortisol encourages your body to hang on to calories in case you need more energy to deal with a threat. Although this was beneficial centuries ago in case we had to flee from a predator, it works against us in today’s chronically stressful but sedentary environment. Weight gain from excess cortisol tends to collect around the belly, which is a bad sign for heart health.
Mindfulness practices like meditation and yoga help cope with stress and reduce cortisol levels. They can also help your mindful eating practice by teaching you to avoid distraction and focus on the moment, and help your sleep!
The journey to weight loss and better physical health can feel daunting, but it’s possible to do it in a way that lasts and boosts your vitality and overall well being for years to come. Call me and let’s work together on creating a plan that will help make 2023 your healthiest year yet!
Sources
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How to Have Healthy and Stress-Free Holidays
Have you ever found yourself wishing someone “happy holidays” while you feel anything but happy inside? If so, you’re definitely not alone. While there are certainly many reasons to be joyful at this time of year, it’s also a busy and stressful time. Plus, many of us struggle with comparisons of the perfectly festive things we’re shown in the media and our own reality.
Add in shorter days and colder temperatures, and it becomes a challenge to stay on top of your mental and physical health. A majority of people with mental health conditions find their condition worsens over the holidays. And even for people who don’t normally experience depression, December can be marked by an increase in loneliness, anxiety, and fatigue.
This year will be different! A few lifestyle changes can help you thrive in the next few weeks as you enjoy a healthy and stress-free holiday season.
How To Keep Up With Healthy Habits Over The Holidays
Here are some tips to help you keep up with or kick start healthy habits over the busy and often stressful holiday season.
1 - Make proactive plans to lower stress.
A study commissioned by the National Mental Health Association identified some of the top stressors of the holiday season as:
Lack of time: 69% of women and 63% of men
Lack of money: 69% of women and 55% of men
Gift-giving pressure: 51% of women and 42% of men
It’s important to realize that these pressures can be managed. The key is prioritization. Don’t be afraid to say no to events that won’t bring you joy. Avoid overcommitment so you can really appreciate the people and events that are most meaningful.
Making a budget before the holiday season can help you stick to realistic spending habits. You don’t want to start the new year with the additional stress of debt. Keep in mind that studies have found that experiences are often more memorable gifts than things. Activities like offering to babysit for a stressed-out mother, going for a walk with a lonely senior, or cooking a fancy dinner at home can ultimately be more appreciated than breaking your budget.
2 - Focus on nutrient-rich meals and stay hydrated.
Research published in the New England Journal of Medicine shows that our fears of holiday weight gain are often exaggerated - the average person gains less than a pound. So, instead of trying to limit intake, skipping meals, and stressing about treats, focus on eating and drinking for energy throughout the season. Here are some tips that may help:
Eating natural whole foods will protect your mental health, energy levels, and digestion. Before a party, try to eat a balanced meal, complete with complex carbs, healthy fats, and quality protein.
For potluck parties, offer to bring something healthy like a fruit salad, veggie tray (raw or grilled, doesn’t have to be boring!) or a nutrient packed salad.
Don’t be afraid to try a seasonal treat! Eat treats mindfully, taking the time to savour the flavours. Many people have special memories associated with treats that are only available at this time of the year.
At the moment it might feel like alcoholic drinks make things merry, but keep in mind that alcohol is a depressant, reduces decision-making skills, dehydrates your cells, and of course isn’t safe if you drive. If you’re already feeling stressed, alcohol can often make things worse. Fortunately, a lot of exciting non-alcoholic drinks have entered the market, including kombucha, much-improved non-alcoholic beer, and low-sugar sparkling drinks. If you do want to drink alcohol, be sure to drink a lot of water after every drink.
3 - Find ways to stay active.
It’s easy to hibernate when it’s dark and cold outside, but don’t let the weather slow you down. For social gatherings, suggest active get-togethers like walks, and if you’re able, explore winter sports like skiing, skating and snowshoeing.
“Getting in shape” is one of the most popular New Year’s resolutions, but there’s no reason you have to wait until the new year! Even though you’re busy, exercising during the holidays will help you cope with stress and give you energy. You don’t have to commit to long workouts - every bit of activity helps. If you’re limited by time and money, you can find free workouts for every level and every length on YouTube. However, as always, if you’re not sure where to start, talk to a professional.
4 - Prioritize rest and sleep.
It’s hard to be energized and festive when you’re not getting enough sleep. No matter how busy you are, do your best to stick to your regular sleep schedule. It can take up to four days to recover from one hour of missed sleep!
With all the stimulation of the holidays, you might find it harder to settle down to sleep and stay asleep. Focus on maintaining good sleep hygiene, including:
Reduce blue light exposure from your phone and other devices before bedtime. Blue light suppresses your body’s production of the sleep-inducing hormone melatonin.
Maintain a calm and cool sleeping environment.
Avoid vigorous exercise close to bedtime.
Don’t drink alcohol or eat right before you go to sleep.
5 - Give back and be mindful of others.
Emotions can run high during the holidays. We often remember those who are no longer with us, or wonder why our own festivities don’t measure up to a Hallmark holiday movie. Try to give some grace to yourself and others. Take a deep breath before you react to personal conflicts. Reach out to people you know are alone, and touch base with those you haven’t seen in a while.
When you give back to your community, you also experience many health benefits yourself. Studies have linked volunteer time with improved mental health, proving that volunteering or donating to a worthwhile charity can help elevate your mood.
Staying healthy and happy over the holidays and into the new year, doesn’t have to be difficult. Reach out if you need assistance with any aspect of your well-being in the coming weeks.
Happy holidays!
Sources
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Constantly Bloated? Time To Get To The Root Cause
Bloating is a very common condition that most people experience at some point. When you’re bloated, your stomach feels tight, full, and sometimes painful.
Often, we feel bloated after a large meal, and the discomfort is only short-term. Other times, bloating is related to an underlying health condition, and can cause severe symptoms that negatively affect quality of life.
Keep reading to find out more about bloating, its common causes, and how you can prevent it.
What Is Bloating?
Bloating refers to an excess of gas in the gut. Gasses such as oxygen, CO2, methane, and nitrogen enter the gut as you swallow air, and through the fermentation of foods in your large intestine.
A number of factors can cause increased gas in the gut.
Constipation. This is one of the most common causes of bloating. The longer the stool sits in the colon, the more time it has to ferment, resulting in more gas.
Food intolerances. Certain foods, such as lactose or gluten intolerance can cause gas and bloating.
Volume of food. Eating too much or eating too quickly can also cause uncomfortable gas and bloating.
Foods high in fat. Fatty foods are often high in sodium resulting in gas and bloating.
Poor gut health. Imbalances of the gut microbiome, aka the ecosystem of bacteria that lives in your gut.
Physical and mental factors. Stress, anxiety, weight gain, and changes during the menstrual cycle can also alter gut health and cause gas and bloating.
In some cases, bloating is caused by severe medical issues like infection, bowel obstruction, liver disease, or cancer. If you are experiencing chronic and painful bloating, it is important to identify the underlying cause with a medical expert.
How Can You Prevent Bloating?
1 - Avoid foods that cause bloating
Bloating treatment typically begins with changing your diet. Limiting foods that trigger bloating is essential. Certain foods contain high amounts of non- or poorly digestible compounds that lead to increased gas. These foods include:
Beans and lentils. Swap these for grains, meats, or quinoa. If you are going to eat beans, try soaking them or choosing easier-to-digest varieties such as pinto or black beans.
Carbonated drinks. Instead, choose flat water or herbal tea to avoid gas.
Wheat. This can be tricky to avoid, but you can incorporate several gluten-free alternatives into your diet, such as pure oats, quinoa, buckwheat, almond flour, and coconut flour.
Broccoli and cruciferous vegetables like cauliflower and brussels sprouts. While nutritious, these can trigger bloating for some. Instead, consume more spinach, sweet potato, and water-based vegetables like cucumber.
Onions and garlic. To avoid excess gas, add flavour to your food with fresh herbs, or the green parts of scallions and chives.
Dairy. If your bloating is caused by lactose intolerance, swap for lactose-free products such as coconut, almond, or cashew milk.
Sugar alcohols. Xylitol, sorbitol, and mannitol are all heavily associated with excess gas. Swap for sweeteners that are easier to digest, such as stevia, monk fruit, or honey.
Avoid salty foods too often. High sodium intake has also been found to lead to water retention and the gut and bloated sensations.
Reduce consumption of fatty foods. High amounts of fat in the intestine also retain gas, leading to bloating. This is why you may feel bloated and uncomfortable after a fatty meal. These include fried foods, fast food, chips, chocolate, and pastries.
2 - Anti-bloating lifestyle changes
Lifestyle changes to prevent bloating also include eating foods that support regular bowels and prevent constipation. To reduce constipation, increase fibre consumption. Fruits, vegetables, nuts, and seeds are all high in fibre and will help to keep things moving.
As well, be sure to drink adequate fluids. This looks like about 2 litres of water a day.
It should be noted that adding fibre to your diet too quickly may worsen constipation at first, so add it gradually.
It’s also important to exercise regularly. Whether it’s walking, cycling, swimming, or jogging, try spending at least 30 minutes a day moving to maintain healthy bowels.
3 - Support your gut microbiome
Probiotics are live microorganisms that provide health benefits and can help promote healthy levels of bacteria in the gut. Although more studies are needed, some research suggests probiotic consumption can reduce bloating.
You can take probiotics in pill form, or consume probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and miso. If you try supplementing with probiotics, stick with a strain for at least 4 weeks to discern whether it has a beneficial effect on you.
It should also be noted that probiotics are not always recommended for bloating, like in cases of small intestinal bacterial overgrowth (SIBO) for example. Working together with a qualified healthcare practitioner is recommended to avoid making matters worse - I can help!
4 - Eat smaller portions more mindfully
Eating large volumes of food in a short amount of time is almost sure to leave you feeling bloated. Your stomach becomes stretched, leading to the pooling of gasses and solids inside the gut. Eating too quickly also can cause you to swallow too much air and is a possible cause of bloating. Furthermore, if the foods contain poorly digested carbs, your body will produce more gas.
Instead, focus on eating mindfully and enjoying every mouthful. Paying attention to our hunger and fullness cues is the first step in mindful eating. Slow down, place your fork down in between bites and chew thoroughly. Avoid eating whilst distracted such as scrolling on your phone or watching TV to prevent overeating.
5 - Keep a food journal
As you can see, a wide variety of foods can influence bloating. Stop guessing and start journaling! Keeping a detailed food journal can help you determine which foods are triggers for you. After a few weeks of logging what you eat and drink, you may be able to pinpoint what exactly causes uncomfortable bloating.
Be sure to also note things like any stressors (work load, family troubles, etc.) you’re experiencing in the journal since stress can be a major contributor.
6 - Get tested for GI issues
If bloating is more than a rare occurrence for you, getting proper GI testing is necessary. As mentioned earlier, these natural treatments and lifestyle changes may not suit everyone. A common symptom of bloating could be a larger issue in your intestines such as leaky gut, SIBO, IBS, IBD, and parasites.
Functional stool testing can determine what is really going on and can help to formulate a proper treatment plan. Your natural health practitioner can then help address underlying causes and steer you in the right direction.
There are many steps you can take to reduce the discomfort of bloating. Taking a mindful approach to diet and lifestyle is a great first step. But if your bloating persists for over a week and is consistently painful, reach out to our office - a qualified practitioner will help get you the proper testing necessary to further identify the root cause and get you bloat free for good!
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