Losing weight can feel like an uphill battle, especially when your efforts don’t seem to lead to the results you expect.
However, achieving lasting weight loss is possible once you understand the true causes of weight gain and take a holistic approach.
In this article, we explore often overlooked factors and practical solutions to help you reach your goal.
Contents
The real causes of weight gain
It's not just about calories
Cutting calories is often the first strategy people turn to when trying to lose weight. But this method doesn’t always work.
Why? Because our bodies don’t only respond to the number of calories we consume but also to other factors, like hormones.
The crucial role of hormones
Hormones play a key role in regulating weight.
Insulin: The fat-storing hormone
Insulin is a hormone produced by the pancreas in response to rising blood sugar levels after eating, especially carbohydrates.
Its main job is to help glucose enter the cells to provide energy.
However, when glucose levels get too high, insulin encourages the storage of excess energy as fat, particularly around the waist and internal organs.
To avoid this, it's recommended to focus on a low glycemic index diet with complex carbohydrates like vegetables, whole grains, and legumes.
This helps keep insulin levels stable and promotes fat burning.
Cortisol: The stress hormone
Cortisol is another hormone that plays a major role in metabolism and weight management.
Produced by the adrenal glands, cortisol is often called the "stress hormone" because its levels rise during stressful situations.
When faced with acute stress, cortisol helps the body cope by releasing energy, increasing blood sugar, and triggering hunger—particularly for high-fat and high-sugar foods.
There are ways to manage cortisol levels to minimize its impact on weight.
Practicing relaxation techniques such as meditation, yoga, or even simple breathing exercises can help reduce stress and, in turn, curb cortisol spikes.
Indirect factors of weight gain
Sleep: An essential ally
Lack of sleep disrupts hunger hormones (ghrelin and leptin), increasing appetite and cravings for sugary foods.
To optimize weight loss, aim for 7 to 9 hours of sleep each night.
The impact of your environment
Your surroundings play a significant role in your food choices.
For example, having sugary or fatty foods within easy reach increases temptation.
Organize your space to promote healthy choices: keep fruits and vegetables ready to eat, and keep high-calorie snacks out of sight.
Solutions for sustainable weight loss
- Adopt a balanced diet
A well-balanced diet includes:
- Low glycemic foods (such as legumes, nuts, and vegetables).
- Moderate carb consumption, mostly during the day.
- Dietary fiber to slow sugar absorption.
Limit or avoid:
- Fast sugars (pastries, sodas).
- Saturated fats (processed meats, ready meals).
- Overripe, sugary fruits.
- Manage your emotions
Our food choices are often tied to our emotions.
Identify emotional triggers that lead to overeating (boredom, sadness, anxiety) and find alternatives, such as reading, meditation, walking, or other relaxing activities.
- Incorporate regular physical activity
You don’t have to become a marathon runner: a brisk walk, yoga, or swimming can be enough to boost metabolism and keep you motivated.
Natural remedies to support weight loss
Certain foods and herbs can help regulate blood sugar and curb cravings, aiding your weight loss journey.
Here are some examples:
Garlic
Garlic is more than just a great antibiotic and antiseptic; it also helps regulate blood sugar levels.
Studies have shown its hypoglycemic effects and its positive impact on cholesterol.
If you don’t enjoy the taste, you can opt for odorless garlic supplements (aff).
Cinnamon
Often referred to as the "poor man's insulin" in diabetes treatment, cinnamon helps regulate blood sugar levels and supports insulin function.
However, ground cinnamon won’t provide the necessary dosage for these effects, so it’s best to use a concentrated cinnamon extract (aff).
Gymnema Sylvestre
Widely used in Ayurvedic medicine, Gymnema Sylvestre contains gymnemic acid, which helps regulate blood sugar levels.
It reduces sugar absorption and improves insulin production. It also curbs sugar cravings.
The recommended dosage is 500 mg per day of a product standardized to at least 24% gymnemic acid (aff).
Berberine
Berberine is a plant alkaloid that lowers blood sugar levels both before and after meals, and it helps combat cholesterol.
It also supports pancreatic cell activity, offering protective benefits.
The recommended dosage for a Berberine supplement is 300 to 500 mg, 3 times per day (aff).
Key to success: Adopting a new perspective
Sustainable weight loss requires a holistic approach.
Here's a summary of the steps to take:
- Understand the real causes of weight gain.
- Manage hormones through a balanced diet and lifestyle.
- Adjust your environment to reduce temptations.
- Integrate stress and emotional management strategies.
FAQ: Your questions about sustainable weight loss
Why are crash diets not recommended?
Crash diets may lead to rapid weight loss, but often at the expense of muscle mass and hydration. Additionally, they disrupt metabolism, making weight regain (the yo-yo effect) almost inevitable.
Is it necessary to count calories to lose weight?
Counting calories can be helpful for understanding your energy intake, but it's not always essential. Often, focusing on the quality of the food you consume and developing balanced eating habits is more effective.
Why can weight loss plateau after a few weeks?
A plateau is a normal part of the process. It happens when your metabolism adjusts to your new diet or activity level. To overcome it, vary your exercise routine, adjust your calorie intake, or add more protein and fiber to your diet.
Are snacks compatible with weight loss?
Yes, as long as they’re nutritious. Opt for snacks high in fiber and protein, like nuts, fresh fruit, or vegetables with hummus. Avoid processed snacks high in added sugars.
Do I need to completely eliminate fats to lose weight?
No. Healthy fats, like those found in avocados, nuts, and olive oil, are essential for proper body function. Reduce saturated and trans fats, but include quality fats in your diet.
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