Our weight and overall health are an accumulation of everyday choices that add up over the years. Some of these choices are good and some are not so good and some we don’t even think about at all. I personally believe that following what’s called an 80/20 rule will more than ensure that you are taking in the necessary nutrients your body needs to perform optimally. Unfortunately, most Americans follow the 20/80 rule when it comes to eating healthily, which is 20% healthy and 80% junk food, otherwise known as the Standard American Diet (“SAD”).
If you’re on a constant quest to lose weight and just can’t seem to make it happen, one of the following reasons could be to blame.
1. Your blood sugar is out of balance.
Balancing blood sugar is a recipe for weight loss. Insulin is known as “the storage hormone” because excess insulin in your body causes you to store weight, especially around the middle. When your blood sugar is out of balance your body produces extra insulin to try to control it, which prevents you from losing weight. Get familiar with the glycemic index and keep your blood sugar in check.
Choose foods with low scores whether you use a glycemic index or a glycemic load chart. High-glycemic foods cause a sharper rise in blood sugar. Several large Harvard University studies indicate that eating a high-glycemic load diet is a risk for cardiovascular disease and Type 2 diabetes. According to Harvard Medical School, eating a high-glycemic-index diet can increase your risk for certain cancers and cardiovascular disease. Eating a low-glycemic index diet can improve blood sugar control and help you maintain weight loss
2. You’re eating too many processed foods.
Highly processed foods are void of nutrition and full of empty calories. When your body is deprived of nutrients your brain will keep craving food to get your nutrient intake up. This happens no matter how many calories you’ve already consumed. Eating highly nutritious food satisfies your cravings and will keep you fuller longer.
3. You don’t drink enough water every day.
It’s so easy to do, yet so difficult for people to remember. Most people don’t know that the hunger and thirst signals in your body are the same. And this is why people think they’re hungry, they’re actually just thirsty. Drinking at least half your body weight in ounces of purified water each day keeps you hydrated and your hunger at bay. The key is to do this every single day, not just every now and again.
4. Your eating habits cancel out your workouts.
If you are an avid exerciser and still overweight, this is probably the culprit. So many people fall into the trap of thinking, “I worked out today, so I can eat that burger and fries.” A 45-minute moderate workout can burn between 300-600 calories. Depending on the person and type of exercise, adding in a 1,500 calorie meal because you worked out that day will only lead to weight gain. In this example, you’re still consuming at least an additional 1000 calories. (FYI: A pound of body fat is roughly equal to 3500 calories. So you’ll want to create a 500 calorie deficit each day to lose about 1 pound per week.) Eating healthy, low glycemic index meals along with exercise will help you meet your weight loss goals.
5. You’re not getting enough sleep.
This has been proven many times over. People who sleep less than 8 hours each night tend to weigh more, most likely because lack of sleep causes an imbalance in the two hormones, leptin, and ghrelin, that regulate your appetite. Sleeping also allows your cells to renew and your body to repair, and gives your mind a much-needed rest. The next time you have a sleepless night; notice how hungry you are the next day, as opposed to a day when you had a full night’s sleep. Turn off all electronics and dim the lights an hour before you want to fall asleep to calm your brain and signal to your body that it’s time to turn in.
If you follow these guidelines you will be on your way to a new you.
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