Losing that extra 3,10 or even 20 kilos of weight can be frustrating when you’re consistently putting in the hard work and not seeing any results.
While maintaining a healthy diet and exercise regime is critical when it comes to the success of your weightless goals, there are other important lifestyle factors that will undoubtedly be affecting the numbers you see on the scale.
Here are 3 factors that you should be considering when it comes to managing your weight:
Lack of sleep
Setting your alarm to hit the gym at the wee hours of the morning may seem like a necessary step for dropping the extra weight, however, a lack of sleep can have major repercussions on the hormones that affect your hunger levels and metabolism. Research shows that inadequate sleep, which is less than eight hours of sleep per night, can significantly increase ghrelin, the hormone that controls your hunger. High levels of ghrelin can greatly affect your appetite throughout the day and increase the likelihood of you reaching for a snack at 3 pm. One study found that people who had less than 8 hours of sleep a night were consuming 300 extra calories per day when compared to those who were well-rested.
Along with increasing hunger, a lack of sleep can wreak havoc on your metabolism, compromising how you break down your food. If you want to take back control of your appetite and metabolism, start optimising your sleep and aim for eight hours of deep, restorative sleep per night.
Although we have been told time and time again, hydration really is key when it comes to weight loss. Dehydration can cause appetite dysregulation, a sluggish digestive system, slow metabolism and low energy levels. Put simply, when you are dehydrated, your body isn’t functioning optimally, and weight loss goals will ultimately be impacted. Chronic dehydration is incredibly common and can be influenced by factors such as; air conditioning, caffeine intake and not replenishing water lost through physical exercise. Aim for 2-3 litres of water per day and more if you are exercising or are in a hot climate. If you struggle to drink water on its own, try adding berries or lemon juice to add a touch of zing.
The stress hormone cortisol is often overlooked when it comes to weight management, however, the influence that this hormone can have on weight loss goals should not be underestimated. When we are stressed at work, frustrated in rush-hour traffic, or rushing to get to the supermarket, our body goes into ‘Fight or Flight’ mode, causing stress hormones to be released. Once released, cortisol breaks down muscle, elevates blood sugar levels, and causes fat to be stored around our vital organs in the abdomen. This is why people who experience chronically high-stress levels, often suffer from a bulge in the midsection that just won’t budge, as well as strong cravings for sugar. Start taking 10 long, deep inhalations to counteract the stress response and promote relaxation. You may also need to consider nutritional supplementation to also help bring down cortisol levels. Try a formula that contains a combination of Magnesium, B vitamins and vitamin C.
The research clearly shows that sleep supports healthy weight loss. You need to be getting 8 hours of deep, restorative sleep each and every night. Our full range of SleepDrops products offers comprehensive sleep support for all ages and life stages. Click here to view our full range of products or call our qualified Sleep Specialists on 0800 345 999 for personalised care and sleep support.