I think it is important to get an understanding of our body's hormones (aka superpowers), and learn to work with them, not against them. I am not a advocate for just trying to lose weight without dealing with the underlying issues. Dieting is usually only a short-term fix and could even make our bodies want to gain more weight in the long run, especially if we try strict diets.
The body tends to hold onto extra weight as a way to protect itself from uncertain times ahead. If our body senses threats to our survival, it naturally stores more fat. When we address sources of stress—whether emotional or physical—and reduce inflammation, weight loss can happen more naturally and stay that way.
It is important to understand that weight loss is often the final perk of solving the root problems behind health issues. Instead of just focusing on losing weight, addressing what’s causing the problem is key for long-lasting results.
What are those underlying problems? I will help you understand why weight won’t budge despite your best efforts. One of the hormonal drivers in maintaining a healthy weight is insulin.
What is insulin resistance:
Both a high glycemic diet and feeling stressed for a long time can make our bodies handle sugar poorly. When our blood sugar levels increase over time, our bodies might develop something called insulin resistance. This makes our cells tired, our organs and heart work harder, and causes our bodies to store more fat.
To understand how our own body deals with sugar, it's helpful to check both fasting glucose and HbA1c. But, even before these numbers show a problem, our fasting insulin levels might rise and not be in the best range.
5 Lifestyle Tips to optimize insulin levels:
Break the habit of needing foods to be sweetened. Let your taste buds recalibrate to adapt over time to stop expecting most foods to taste so sweet. Opt for whole fruits or starchy veggies to satisfy that sweet tooth.
Choice real unrefined whole foods and anchor your diet in vegetables. You may need to build up your fiber tolerance.
Move your body. Do something you enjoy that gets your heart rate up and builds muscle at least 3 X per week for 30-60 minutes. Walk more and find ways to use your body for daily living.
Front load the day's food to earlier in the day. Kickstart your day with protein, healthy fats, and lots of fiber to tame those cravings and keep blood sugar stable. Bigger breakfast & lunches with lighter dinners, and avoiding late-night snacking is beneficial for many people. Most Americans have a breakfast high in sugary, processed foods and end up eating almost half of their daily calories after 5 pm. This eating pattern isn’t helpful for most people trying to lose weight. Starting the day with lots of sugar causes a quick spike in blood sugar levels and stops our body from using fat for energy during the night. Plus, after dinner, it's unlikely that we'll go for a walk to burn off the extra glucose. Instead, we tend to relax on the couch and wind down, which isn't great for using up that extra energy.
Overnight fasting (12 hours) is generally good for people in good health and sleeping well if your doctor agrees. It’s important, though, that fasting not be a source of stress. Avoid snacking before bed, and eat dinner 2-3 hours before bedtime (goes hand in hand with above).
There are additional lifestyle changes that can support your insulin levels. These are a few of my favorite that don't cost much and can be implemented today.
Looking for more ideas? Get my 10 Ways to Sustainable Weight Loss guide here.
xoxo,
Stephanie
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