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Why can you not lose weight?
Obesity has become one of the most widespread health conditions around the globe. The tenacious fat around the waist that refuses to melt no matter how many calorie-restricted diets you follow and how many fitness classes you join has made us all wonder what is that we are doing wrong.
I know that you have been told to control your appetite by most of your close ones and sometimes even the health professionals, but your inability to lose weight is because of many ongoing things that are wrong in your body. By understanding the root cause of your weight gain, you can take control of your weight and can also enjoy the food you love. Let's take them one by one.
Inadequate sleep
Sleep is the time when your body recovers by boosting immunity, enhancing health, losing weight, and burning fat. It's important to ensure that your sleep cycle is optimized. It's not about getting particular hours of sleep; rather, it's more important to get quality sleep every day.
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European Society of Endocrinology found out that sleep loss increases the risk of obesity. The
research concluded that disrupted sleep patterns could cause weight gain as it affects people's appetite and response to exercise and food.
During sleep, your body releases growth hormone, which is responsible for replenishing energy and the growth of muscle. Lack of it in the body leads to premature aging. According to the
National Sleep Foundation, two hormones, namely Ghrelin and leptin, play a key role in
regulating hunger, and these hormones are affected by sleep. When you don't sleep properly, the level of Ghrelin spikes, and that of leptin falls down, which increases your hunger. Sleep deprivation also raises a special lipid called an endocannabinoid, which acts on the brain in a similar way to marijuana that makes eating especially in the evening enjoyable.
Sleep deprivation also increases the level of cortisol in your blood which makes your body store more fat. During the time of sleep, there are many functions that your body undergoes, including the production of hormones.
Solutions:
a. Stop using devices that emit artificial lights at least one hour prior to going to sleep. Even the slightest light is enough to disrupt the production of melatonin (a hormone responsible for sleep).
b. Follow the day-night cycle of sleep if possible. If you are doing night shifts, create complete darkness in the room where you plan to sleep during the day hours.
c. If you have trouble sleeping, try doing yoga and meditation just before going to sleep. This will calm your mind and will help in getting a night of good sleep.
Thyroid Issues
The thyroid problem has plagued thousands of people around the globe. The symptoms include weight gain, inability to lose weight, soft bones, brittle nails, hair fall, cold extremities, dizziness, constipation, etc. There are many causes of thyroid problems like stress, following extreme diets – these may be helpful for some under special conditions, but when they are followed blindly, they may result in serious health issues like hypothyroidism.
The thyroid has many essential functions, and if it is not releasing the hormones the way it should, then the body is not going to work optimally.
DIETONTOP.COM 3 a. Coconut oil is an MCT (Medium-chain triglyceride) that metabolizes quickly and offers the least oxidative damage to the organs.
b. Consumption of minerals like selenium, Vitamin A, D, and iodine is a must. c. Avoiding raw cruciferous food like cabbage, cauliflower, broccoli, etc. d. Proper exercise
Gut Problem
Many studies are now indicating the connection between chronic illness, constant weight gain, and gut bacteria. There have been studies that prove that gut health is directly related to the health conditions like autoimmune disorders, diabetes, fibromyalgia, allergies, skin problems, asthma, eczema, cardiovascular disease, migraines, skin and hair problems.
Immunity also depends on gut health. Activities like detoxification, neurotransmitter activities, and inflammation
For a very long, experts used to believe that body's tendency of fat deposition depends on the balance between our energy intake and energy output. But new research has shown that there is another very important factor which is how efficiently we are able to burn off the calories.
Emotional Issues
Emotional issues – The kind of emotional and physical stress that we are facing right now is far more than our ancestors used to face. Some people talk about their stress and let it come out while others have the habit of bottling them up. There are few negative emotions like jealously, resentment, anger, sadness, fear which if not properly expressed leads to reduced immunity, making the person ill. Your thoughts directly have an impact on your health and cells. If you keep thinking that you can never lose weight, then that's how you will be.
Usually, while asking people how their weight gain started, I always found that it happened when the mental or emotional stress was at its peak.
DIETONTOP.COM 4 Take out some time to meditate and spend some time of your day by staying in silence and praying. Keep visualizing your happier self every day, and you will manifest what you visualize in your life. You need to start accepting who you are. Let go of the anger that you are holding for someone who didn't approve of what you wanted to do, let it pass away from your memory lane when someone put you down. Accepting and loving yourself along with the habit of letting go are two of the magical skills that will help you in moving in from your negative emotions.
Food habits
Old habits are difficult to break, but there may be some habits that might be causing you to gain weight. But remember that you can break any habit in just 21 days. Here are some bad habits that you should watch for:
a. Eating in front of the Television – When you eat while watching your favorite television show, then you miss to realize what and how much are you eating.
b. Missing your sleep – Losing sleep can make you hungry even when your body doesn't need any food. The reason behind this is that loss of sleep affects the secretion of cortisol which regulates our appetite. Missing sleep also increases the fat storage in your body.
c. After dinner snacks – Usually, after dinner, snacks include something sweet and sugary. You can fix the habit by having something like a warm cup of tea or sparkling water which are non-caloric. The most important thing to remember is to avoid eating anything after dinner.
d. Grocery shopping when hungry – Grocery shopping and extreme hunger don't go well. Because at that time, you end up buying the food items that may quickly end your hunger like potato chips or soft drinks. So, it's best to eat something before going grocery shopping. This way, you won't be hungry and tempted to buy something that is unhealthy.
e. Senseless drinking – It's easy to sit and have peg alcohol, but the calories do add up. By avoiding beer, wine, and soft drinks, you can prevent too many calorie intakes.
Lifestyle
Most people believe that exercising for one hour a day is enough and it compensates for sitting for the rest of the day. If you are very busy with your work, you can do a few changes in your daily routine which can not only make you active but also help you in losing weight. Some of the things that you can do are:
a. Take the stairs whenever available. b. Move while talking on the phone.
DIETONTOP.COM 5 c. Prepare and take your tea, coffee, and other beverages.
d. For every hour of sitting, take a break, stretch or do simple exercises like light jogging in one place and planks.
e. You can do activities which don't involve sitting like cooking, playing, etc.
Dance of hormones
Science is clearly indicating that hormones and enzymes are responsible for the regulation of our fat tissue. Obesity is clearly the result of hormonal imbalance rather than calorie imbalance. There are hormones like Leptin, Insulin, sex hormones, growth hormones that influence our appetite, body fat distribution, and metabolism. Some of the hormones having an association with obesity are discussed below:
a. Thyroid hormones – Studies have found a link between obesity and impaired Thyroid function. The level of TSH (Thyroid-stimulating Hormone) is found to be abnormal in an obese person. This can trigger the vicious cycle of thyroid dysfunction and obesity. Common symptoms of a thyroid imbalance include:
i. Enlarged Thyroid
ii. Heavy menstruation in women iii. Fatigue
iv. Foggy mind v. Weight gain
vi. Intolerance for cold vii. Hair fall
viii. Rough skin
b. Testosterone levels – Low testosterone level is associated with loss of muscle mass and obesity. As the person starts to gain weight, it further supports the low testosterone levels.
Additionally, substances like cytokines are also produced in higher quantities by the stored fat tissue. Cytokines support inflammation which leads to poor muscle tone. A sedentary lifestyle further leads to weight gain.
Symptoms of low testosterone levels are: i. Infertility
ii. Low sex drive iii. Enlarged breasts iv. Hair loss
v. Increased body fat
c. Leptin insensitivity – Leptin is a hormone that is produced from your body's fat cells. This is called ‘satiety hormone' and it mainly targets the area in the brain called the hypothalamus. It tells your brain when you are starving or overeating.
People who are obese also have very high levels of leptin; however, the leptin signaling doesn't work the way it should in them. The condition is called Leptin resistance and is
DIETONTOP.COM 6 considered one of the biggest contributors to obesity. Leptin resistance makes you eat more which adds up the calorie intake.
d. Hormones from Adrenal Glands – Adrenal glands produce hormones that have a wide range of physiological functions.
Aging
Most people find it difficult to keep their weight in check as they age. Obesity and aging are inter-connected. With the passing years, it is easier to gain some pounds and harder to take them off. The extra weight gained due to aging increases the risk of heart disease, cancer, diabetes, and stroke. Here are the reasons why you gain weight as you age:
a. Losing muscle mass – One of the major reasons why people gain weight as they age is because they lose muscle mass. The amount of lean muscle mass in the body determines your metabolic rate. In short, more the muscle mass you have, the more calories you will burn.
b. Less active as we age – A person needs to work for up to 10 hours in his 30s, 40s, and 50s. After that, he is so tired that he doesn't want to work out, which leads to weight gain.
c. No calorie restriction based on activity level – Most people don't realize that they need fewer calories when they are not moving much. People keep on eating the same number of calories, whether they are working or not.
d. Slow metabolic rate – A slow metabolic rate is associated with reduced muscle mass as we age and less muscle and more fat decrease the calorie burn. With age-related inactivity, metabolism significantly plummets.
e. Lifestyle changes – Sometimes, the change in life also causes you to gain weight. Starting a family reduces the time that you would spend in the gym. As your children grow, you tend to spend less time on them and are focused on them.
Solutions:
a. Strength train at least 2-3 times every week to prevent muscle from losing. Muscles in the body keep the metabolism high.
b. Increase your intake of protein sources like tofu, turkey, beans, nuts, and legumes. Protein will help in building lean muscle mass.
c. Sleep – Get a good 7-8 hours of sleep each night to give your body a sufficient amount of time to rebuild and repair the muscles of the body.
d. Eat healthy meals – Always eat healthy meals. Don't compare your diet with that of your kids and husband. They may be involved in a strenuous workout and can manage eating cheese and mac every now and then.
DIETONTOP.COM 7 Pregnancy causes many changes in a woman's life include what she eats and how much she exercises. However, the most important change during pregnancy happens to ensure that the unborn is getting enough food and nutrition that he needs. Women gain more weight during the final months of pregnancy.
The amount of weight gain during pregnancy is an important factor to determine the health of a mother and the child. Women who already have excess weight before pregnancy, are under the risk of various complications like gestational diabetes, hypertension, preeclampsia, sleep apnoea, and chances of getting a c-section. Their children are also more likely to get obese in the future.
Solutions:
a. Eating a healthy diet – You should get a healthy diet plan from a certified dietician to ensure that you are getting all the necessary nutrients and calories. Usually, the first trimester of pregnancy doesn't need any extra calories, the second trimester needs 340 additional calories per day, and in the third trimester, the body needs 450 extra calories.
b. Getting regular exercise – Regular and moderate exercise is a must for pregnant women. Ensure that you are getting at least 2 hours in a week for moderate exercise. It's imperative that you talk to your doctor before following any diet regimen.
c. Avoiding alcohol, cigarettes, and other drugs.
Crash dieting
Crash dieting is very common among women who want to lose weight quickly. While crash dieting may help you in losing that extra pounds, the results are usually short-lived, and the negative impact can affect the mind and the body simultaneously. Here are some of the health effects of crash dieting:
a. Reduced metabolic rate – A high metabolic rate is very important for losing weight; however, crash dieting can reduce your metabolic rate as a result of muscle breakdown. A reduced metabolic rate means you will burn fewer calories while resting, which will lead to weight gain in the future.
b. Weak immune system – Crash dieting deprives you of essential vitamins and minerals which leads to weakening of the immune system. People mostly consider fats the culprit of weight gain; however, they don't know that fat is essential for the absorption of fat-soluble vitamins like A, D, E, and K.
Similarly, a low carbohydrate diet is also getting popular, but it also has its own side-effects like nausea, liver and kidney problems along with the bad breaths.
c. Damage to skin and hair– During crash dieting, you limit your body from absorbing vital nutrients which in turn affects your physical appearance. Due to the lack of nutrients, your hair will start falling off, and your skin will feel dry and rough.
DIETONTOP.COM 8 d. Bowel disturbance – Irregular and inconsistent bowel movements are seen in a person
when he is on crash dieting. Consult your physician if your stool is too runny or hard. e. Low energy levels – While a crash diet may cause some weight loss, however, most of
it is due to a reduced level of glycogen and water stores which will lead to loss of energy and fatigue.
f. Mood swings – Crash dieting can also trigger the release of corticosterone from the brain, which causes high-stress levels, and increases the chances of depression. A person may also experience disturbed sleep along with poor concentration.
Solutions:
Long-term lifestyle changes are recommended for people who are obese and looking for weight loss. Here are a few things that can be done:
a. Reduce alcohol intake
b. Increase protein content in your diet
c. A diet rich in fruits, vegetables, nuts, and whole grains should be incorporated. d. Reduce your stress level
e. Limit the intake of sugary and processed foods f. Increase the soluble fibers in your diet
g. Maintain a regular level of physical activity which may include a walk or any kind of exercise that you enjoy
Certain medications
Depression Medications – There are some depression drugs that may help you in gaining as much as 20 pounds in a year. The chemicals that make you feel good also control your appetite and alter the way your body breaks down the calories. These medications will make you eat more without giving you the feeling of fullness. You should also note that depression itself can affect your appetite and the way you eat.
Diabetes medicines – Various diabetes medications work in different ways; some make you more sensitive to insulin while others make your body release more insulin. It is normal to gain weight while you are on diabetes medication. The situation is even worse for people with type 2 diabetes who are already overweight.
Corticosteroids - The drugs are used to reduce inflammation and pain. These drugs affect the metabolism and give you a bigger appetite making your body gain weight, especially around the belly.
Drugs for migraines and seizures – The drugs used to relieve the migraines and headache affects the hormones that control your hunger, and it makes it difficult for the body to find out when it is full.
Beta Blockers – Beta Blockers slow the heart rate and lowers blood pressure. However, it also reduces the body's reaction to exercise, which prevents you from burning calories. As these
DIETONTOP.COM 9 drugs make you feel tired all the time, you might not want to exercise, which may help in gaining weight.
Allergy relievers – Drugs that block the action of histamine can also increase your appetite, which may lead to weight gain. Hence, an antihistamine like diphenhydramine may cause weight gain.
Stress
Stress can affect your ability to maintain the ideal weight. Many studies have proved the link between weight gain and stress. Researches have found that there are many hormones that play a role in obesity and which are linked with stress:
1. Serotonin – Serotonin is a feel-good chemical and carbohydrates raise the level of serotonin, so when you are under stress, you reach for comfort foods like doughnuts, pastries, cookies, and muffins.
2. Cortisol – Studies have also found that chronic stress can make your body release more cortisol, a hormone that plays a crucial role in fat storage and energy utilization. Cortisol increases the appetite and encourages the urge to eat fatty and sugary foods. 3. Neuropeptide Y – Studies have also suggested that our bodies process food differently
when under stress. Neuropeptide Y is released from the nerve cells of the body during stress which encourages fat deposition. A diet high in sugar promotes the release of Neuropeptide Y.
Solutions:
1. Don't get too hungry – When you are fasting for long, your blood sugar level drops, and it gets difficult to make the right food choices when your blood sugar levels are so low. At that time, you will eat anything.
2. Portion control – People under stress don't know how much are they eating and what are they eating. Keeping your portion size limited can help in keeping calories under control.
Insulin resistance
Insulin is a hormone that is responsible for blood sugar regulation. It also determines how the body stores fat and glucose. It maintains blood glucose levels by sending signals to muscle, liver, and fat cells to take in the glucose from the blood.
Insulin resistance is the condition where the body becomes resistant to the hormone, and it is required in large quantities to complete the same function of maintaining the blood glucose level. Insulin resistance is a pre-diabetic condition that later on can develop in full-fledged type-2 diabetes.
DIETONTOP.COM 10 When a person is insulin resistant, his body struggles in maintaining a normal blood sugar level, and in keeping blood sugar level normal, beta cells of the pancreas need to secrete more insulin.
Solutions:
There are some symptoms that may alert you about the increasing likelihood of insulin resistance like increased waist circumference, abdominal weight gain, raised triglycerides, etc. To improve your sensitivity to insulin, there are a few things that you can do:
a. Reduce chronic stress b. Sleep well at the night c. Avoid sugary foods
d. Limit your carbohydrate intake
Improper timing of drinking water
In our human body, 75 to 80 percent is water. Water is needed for metabolic activity, weight loss, boosting immunity, and cellular functions. If water plays such an important role in our bodily functions, there should be a proper way of drinking water.
You must drink your water sip by sip slowly, which lets the water mix with your saliva, which is alkaline in nature. Saliva neutralizes the excess acid present in the stomach. You should have a glass of water 15-30 minutes before your meal and 15-30 minutes after the meal. The water that you drink should neither be very cold or hot. The water that you drink should be at room temperature. Make sure that you are drinking only a couple of sips of water during your meals as drinking too much water would not leave enough space for digestive activity. Drinking too much water in between the meal also dilutes the digestive enzymes, which results in poor digestion.
Another reason why you should slowly drink water is that when you gallop a lot of water at one time, most of it just passes out of the body in urine. You want the water to get absorbed in your body for good metabolism and energy, and for that, drinking water slowly is recommended.
The quantity of water that you should drink per day depends on your lifestyle and food habits. A plant-based diet rich in raw fruits and vegetables needs little less water. Another important thing to note is that too much coffee or tea dehydrates your body so you should increase your water intake if you drink a lot of coffee or tea.
Solutions:
DIETONTOP.COM 11 b. Refrain from drinking water just before and after the meal
c. Limit your water intake during a meal and increase your water intake when you are taking coffee or tea.
Wrong-way of fasting
A lot has been written about the benefits of intermittent fasting like it aids in weight loss, controls the blood sugar and levels of cholesterol; however, not all are doing it right. Being a dietician, I would say that a lot of misconceptions are floating around on the internet, which needs to be cleared.
Fasting doesn't require you to restrict when and how much you eat. Fasting needs you to increase the time you can go without eating. If you are eating the first meal of the day at 10 am and finishing the last meal of the day at 6 pm, you are fasting for 16 hours, and your eating window is 8 hours. During fasting, you need to eat during a compressed eating window. The longer you can go without food, the more your body will burn up its fat reserves and reduce glucose and insulin levels. However, it is important that you eat a full day's calories when you eat.
If you are cutting meals and taking carbs in very low quantity, you are telling your thyroid that there is not enough food around which will result in slow metabolism so you will burn fewer calories.
Another thing that one can do is dividing the days into high and low calories days. A person can eat 1,000 calories in a day and the next day can eat 2,500 calories which will average to 1750 calories in two days. This variation between the calories increases your metabolism. Eating low calories for too many days in a row can have a harmful effect on the body. As long as our body gets enough calories, fasting works great for fat loss.
Fasting is one of the best ways to lose weight and enhance overall health. However, it should be done in a safe and sustainable manner. You will read an elaborated blog on intermittent fasting on my website https://dietontop.com in the upcoming days.
Eat local
When the food doesn't have to travel to countries, it remains fresh, which means it has higher nutrients levels. Once it is packed, its nutrient level decreases. Additionally, there are some other factors too that play their role in reducing the nutrition level of the food like exposure to artificial lights and temperature change. Another reason why one should always consume locally grown fruits and vegetables is that such fruits and vegetables are tastier too which means they are allowed to ripen for a longer duration on branches rather than picked up early so to prevent them from getting spoilt during transportation.
DIETONTOP.COM 12 Similar is true for the locally cooked recipes. The traditional food that our ancestors have given us has some specific significance. Traditional food has been introduced by our ancestors, keeping the climatic condition of the region in mind. People inhabited in cold areas eat a diet rich in protein and fats to keep their bodies warmer, and people living in hot conditions rely more on plant-based food.
Sugar drinks
We all know that sugary drinks lead to weight gain, but a drink can increase your weight even when no sugar is added to its ingredients list. Other substitutes of sugar are dextrose, fructose, glucose, corn syrup, etc. which are all simple carbohydrates and which result in weight gain. High sugar liquid is a top contributor to health-related illnesses like cardiovascular diseases, diabetes, digestive issues, etc.
There are eight or more teaspoons of sugar in a soda can which is huge. Studies have proved that regular consumption of sugar-laden drinks leads to obesity in both children and adults. Research indicates that calories coming from liquids are associated with higher consumption as the human body doesn't register liquid calories the way it does from solid food.
Most sugary drinks also contain empty calories to the body. Empty calories are found in the food that offers energy to the body but little to no nutritional value. Most nutritionists suggest limiting sugar to less than 10% of the total daily calorie intake.
The situation is even worse with the kids. A kid who takes a lot of sugary drinks will not be hungry for food that is more nutritious like fruits and vegetables.
Solutions:
a. Curb the urge of sugary drinks. You can initially limit the number of sugary drinks and later on can progress at your convenience.
b. Drink lots of water whenever you are thirsty.
c. At mealtime, take low-fat buttermilk rather than any kind of soft drink.
Binge eating
Binge eating is another main cause of weight gain. Binge eating disorder is very difficult to process and treat as there can be various associated underlying issues. A person with a binge eating disorder eats more calories consistently, which leads to obesity.
As one pound of fat comes from 3,500 calories, eating just 500 calories more every day for seven days can make you a pound heavier in just a WEEK!
DIETONTOP.COM 13 It's okay to overindulge on occasion, but there are few steps that you can take to prevent the binges. Some of them are:
a. Don't be hungry – If you have a party in the evening to attend, you may be tempted to stay hungry to save some calories, but it may not be a good idea as not eating all day would leave you so hungry that you would gobble up more than you would have planned to eat.
b. Small meals at right intervals – You should eat small meals consist of high fiber and low calories which will keep you full for most of the time.
c. Eat slowly – A binge eater always eats quickly. Eating slowly can help in reducing your calorie consumption.
d. Drink enough water – Sometimes even the feeling of thirst can be misinterpreted as hunger. Keep yourself hydrated to avoid eating those extra calories.
e. Control your negative emotions – Most of the time, people binge eat due to negative emotions and stress. Managing stress and overcoming negative emotions is one of the best ways to control binge eating. When the craving hits, try to distract yourself by talking to your family and friends.
f. Proper sleep – A sound sleep of 8 hours will keep your appetite in check and helps in controlling your cravings.
Junk food
While it's easy to pick up fast food on your way to the office, regular intake of fast food can negatively affect your energy and weight levels.
Junk food contains high sugar and sugar is directly associated with obesity and weight gain. In addition, Junk foods are also high in saturated fats and calories, which results in weight gain and obesity. A study conducted by the University of Otago in New Zealand in 2004 found that regular intake of high-calorie snacks like potato chips and chocolate can increase the time for you to become satisfied with the food. Mindless junking in front of the television or in the car may also result in increased calorie intake.
Solutions:
a. If you are in the habit of eating junk food, you can simply make a few dietary changes to control your weight. Choose balanced snacks full of fiber and protein to keep you satisfied.
b. Drink water instead of sugary drinks which will keep you hydrated without adding inches to your waist.
c. Eat lots of vegetables, whole grains, and fruits as a snack when you are hungry rather than relying on the vending machines to meet your hunger needs.
DIETONTOP.COM 14 Alcohol is one of the biggest enemies when it comes to losing weight. We may have no idea how many extra calories we are consuming while drinking alcohol.
If you are frequent with your cocktails, then you should be more cautious about what and how much drinks can make a difference in your weight.
A moderate drinker is the one who has two drinks per day. There is a vast number of benefits of drinking alcohol in moderation which include a reduced risk of ischemic stroke, low risk of developing diabetes, low risk of heart attack, etc. However, while going overboard with the drinks, you can also start to see the difference in your waistline.
One of the reasons why alcohol contributes to weight gain is that it has empty calories, and it stops your body from burning fat. It also increases your hunger and causes less satiety.
Solutions:
a. Keep your alcohol consumption under control. b. Never drink empty stomach.
c. Keep yourself busy in the activities that you love so that you don't crave alcohol.
Mindful eating
Sow and mindful eating can help with weight problems, and it may also limit people away from unhealthy food choices. Mindfulness is a Buddhist technique that means being fully aware of what is happening in and around the body. Mindfulness relieves stress and also fix problems like high blood pressure and gastrointestinal problems.
Eating with mindfulness includes noticing the smells, colors, flavors, and texture of the food. A person is taught to chew slowly and to avoid distractions like reading or TV and to learn to manage the anxiety and guilt about food.
The connection between gut and mind
Digestion is a complex process that involves the gut and nervous system. It takes approximately 20 minutes for the brain to register the fullness. If a person eats too quickly, satiety will occur only after overeating. Another thing to note here is that when we are distracted by the activities like watching tv or driving, then our digestive system slows down a bit and when we are not digesting properly, then we may be missing the nutritive value of the food that we are consuming. There are several studies that show that mindful eating strategies work in treating eating disorders and promote weight loss.
Solutions:
DIETONTOP.COM 15 2. You can also try eating with your non-dominant hand. This will make you work extra
hard and will prevent you from distraction.
3. Chew your food silently and try to find out what it took to produce the meal that is on your plate.
4. Remember to chew well and to eat small bites.
Not lifting enough weight
No matter which type of exercise, you are engaging in, it promotes weight loss. However, lifting weight has many special weight-loss advantages which makes it one of the most superior exercises. When a person lifts weights, he builds muscles and loses fat. When you have more muscles in the body, your body burns more calories at rest due to the high resting metabolic rate.
However, one should note that lifting weight is not sufficient; you must also follow a calorie deficit over time. Lifting weights is one of the best ways to become stronger and healthier with passing time, but if dumbbells and barbells are not your things, then you can also try bodyweight workouts.
Apart from weight loss, lifting weight has other benefits too. It can improve your muscular endurance when done more reps with lower weights. High-intensity weight lifting programs like CrossFit can also help to build both muscular and cardiovascular endurance.
Toxins build-up
Each day we are exposed to harmful chemicals present in food, air, cleaners, cosmetics, drinks, etc. These chemicals build up in our bodies and throw our hormones out of whack. Hormonal imbalance further leads to obesity. When toxins accumulate in our body, the body's defense system gets overwhelmed. Some toxins remain in the body longer than they can handle. Detoxing on a regular basis can help with it.
Detoxification is all about resting, cleansing, and providing nourishment to the body. Detoxification provides rest to the organs through fasting and stimulates the liver to remove the toxins away from the body.
Too much acidity
Acidity is found to be linked with obesity. Acidity can build gradually as a result of normal digestive and cellular processes of the body. This acidity can harm your body in many ways like contributing to cancer, diabetes, aging, and other problems. The fat present in the body can act as protection from too much acidity. Obesity can be a sign indicating that a person's body has too much acidity, and it is protecting it from the acidity by building thick layers of fat. Studies show that high triglyceride levels are also an indicator of tissue acidosis. High
DIETONTOP.COM 16 triglyceride levels mean an acidic diet and lifestyle, which also leads to metabolic disorders like obesity, triglycerides, hypertension, and hypercholesterolemia.
As obesity and weight gain are associated with acidity, one way to prevent it is by reducing acidity. This reduces the need of the body to build up the layers of fat to absorb the acid. One of the best ways to decrease acidity in the body is by drinking and eating the things that can help in adding alkalinity to your body.
Solutions:
The first thing is to reduce the acidity of your body by restoring the pH balance of the body through diet and lifestyle changes. Here are the things you can do to maintain the right pH of the body:
a. Eat vegetables and fruits as they are alkaline in nature.
b. Soybeans, tofu, seeds, and nuts are all alkaline-promoting foods, so eat a lot of them. c. Take dairy, meat, and most grains in moderation as they are acid-producing.
d. Packaged, processed, and canned foods should be avoided as much as possible.
e. Drinking a lot of water helps in getting rid of toxins from the body through sweat and urine.
f. Avoid drinking alcohol.
g. Avoid a sedentary lifestyle and add physical activities to your daily routine.
Nutritional deficiency
Obesity and diabetes are correlated. Despite high-calorie consumption, an obese person may have high micronutrient deficiencies. There are many studies to support the hypothesis. In a
study done on obese women, it was found that 13% of the women had iron deficiency, and 10% has a Vitamin B12 deficiency. Another study found that among all the obese people, 9.5% were vitamin b12 deficient, 25% deficient in folic acid, 68% in copper, and 74% were deficient in Zinc. One study suggested that Vitamin D, B1, B12, and B9 needs to be seriously investigated among the obese population.
The major question here is whether these deficiencies cause obesity or developed as a consequence of obesity. The theory tries to answer this question by stating that deficiencies of nutrients contribute to obesity as your body will give you the signal to keep on eating until the need for the micronutrient is not fulfilled even when you are eating too many calories. According to the theory, eating well-nourished food can aid in weight loss.
Excessive Salt
Sodium present in the salt is an essential part of our diet as it keeps our muscles and nerves functioning properly. It also plays a key role in maintaining fluid balance. But when sodium level rises too much, blood pressure also goes up which over time can have serious health
DIETONTOP.COM 17 consequences like heart attack, kidney disease, and stroke. Apart from high blood pressure, salt can also cause obesity. One British research found that eating a gram of extra salt each day can increase the risk of obesity in adults by 26% and in children by 28%. Another study done by Australian researchers found the connection between a high salt diet and obesity. It found that a high salt diet can increase the chance of obesity in school-going children by 23%. Another Australian study found that salt can increase the number of calories and food by 11%.
Solutions:
a. Eat home-cooked whole foods as processed and restaurant meals have lots of added salt.
b. Limit the intake of condiments like ketchup, soya sauce, and salad dressing which are high in sodium.
c. Slowly cut back your salt intake so that your taste buds can adapt accordingly.
d. You can also add locally available dry herbs like oregano, black pepper, and garlic. If your food contains more flavor, you will need less salt.
