Whether you are just getting started or are feeling stuck in your weight loss journey there is always something that you can do to improve your overall experience. The reality is that weight loss is simple. It comes down to the matter of being in a calorie deficit, which means that the amount of calories (or energy) you take in is less than the amount that you are burning each day. No matter what diet plan or exercise routine you are following, a calorie deficit is the key to success. With that said, there might be a few variables that hold you back. If you are experiencing a delay in fat loss, and know that you are in a deficit, then chances are you need to regulate some other physiologic functions in order to move forward.
First up is sleep. Sleep should be the foundation of your healthy lifestyle. There are so many benefits to having a regular sleep schedule, some of which include improved mood and cognition, reduced risk of diabetes and heart disease, weight management, improved immune system and so on. Sleep is vital to your health and well being, make no mistake about that.
Sleep is important for rest and recovery. It is the time in which your body is repairing and building. Your brain is condensing thoughts and creating new pathways for memories. Your muscle tissue repairs and grows stronger. Allowing your body to rest promotes better recovery and can reduce stress that is placed on your system which is key for weight management.
Next up, hydration is one of the kindest things that you can do for your body. Your body is made of 60% water. How could you not want to consume something that you are primarily made of? Consuming enough water is important for body temperature regulation, joint lubrication, a healthy immune system, and keeping organs functioning properly. Oddly enough, being well hydrated also improves sleep.
So how much water do you really need to be drinking? Well the rule of thumb floating out there is about half your bodyweight in ounces. Depending on your body weight, that might be a lot of water, and if you aren’t used to drinking that much, you definitely don’t want to go from 0 to 100. It helps to gradually increase intake over time. The baseline to start at is at least 64 ounces per day.
The main thing to consider with optimal hydration is that when you are well hydrated, you should urinate about every 1-2 hours. This is a good indicator of how you are doing with water consumption. Another sure fire way to check yourself is the color of your urine. Clear to pale yellow is what we are after here. Anything darker than that, well it is best to get some water in at that point.
Hydration is also important because increasing water intake can aid digestion and help with overall satiety. Did you know that sometimes when you feel hungry, it might actually just be your body telling you that you are thirsty? Thirst cues can often present as hunger cues, so if you are feeling hungry and recently ate, have some water and then wait 15-20 minutes before eating. If the feeling goes away, then water is what your body is needing!
I could say more about proper hydration, but let’s save room for tip number three, which is stress management. This too could be a whole post on it’s own, so stay tuned for more, but understand that stress management is vital to the success of your weightloss journey. In short, when you are stressed, cortisol (the stress hormone) remains elevated. This is not good news for fat loss, as chronically elevated cortisol may promote overeating and is linked to weight gain.
Cortisol actually tends to make your body hold on to body fat because of what is known as the “fight-or-flight” response. Think about it like this: our bodies are smart but they cannot tell the difference between being chased by a lion or losing a job. Those are both stressors that elevate cortisol. And in our society today, cortisol tends to be flying high for a lot of people. This is why stress management is in the top three things that you can do for yourself right now to improve your weight loss journey.
Being able to regulate your cortisol by taking time to care for yourself in ways that reduce the stress in your life is critical for having a healthy system that is ready for a fat loss phase. Sleep, hydration and stress management are three things that can sometimes be overlooked when it comes to getting started in your weightloss journey. It can be easy to get focused on calories and working out and all of those other things, which are absolutely great, but the main take away that I want you to understand is that while fat loss is simple, it can be overcomplicated.
The most important part of being able to lose fat is having a body that is in a healthy condition to do so. This will make your overall experience much more enjoyable. Nobody ever said fat loss was easy, and if it were, everybody would be doing it. You can do this! Start slow and the results will come with consistency over time. Remember, it is a journey, and there is no rush. Take it one step at a time and focus on your overall health, and you will be surprised how simple it can be!
Hey people!!!!!
Good mood and good luck to everyone!!!!!