Weight loss is a very complex thing. There are almost endless factors to consider when looking at weight loss as a whole. Unfortunately, most of the time when the diet stops working we look at the food as the cause and nothing else. But sometimes, a lack of results could be something completely different than the food you’re eating. These are 3 of the main reasons I’ve found that make it hard to lose weight, that have nothing to do with the food you eat.
Reason #1 – Your sleep quality sucks
Sleep is the when the body repairs and regulates itself – all functions of the body are influenced by when and how much you sleep. But getting a lot of sleep is not the same as getting good quality sleep. While we could go down the rabbit hole of what “quality sleep” really means – sleep cycles, circadian rhythm and the like – that is a topic for another time. I’d like to focus on it’s role in weight loss and, more specifically, on how sleep affects the factors that lead to weight loss.
Affects on Metabolism
A faster metabolism leads to more weight loss. And while the metabolism slows down naturally while you sleep, your sleep quality also affects how your metabolism functions when you’re awake. Poor sleep has been shown to lead to metabolic dysregulation – meaning it’ll change how the body processes food. More specifically, it changes how you metabolize sugars – we’ll touch on that in just a second. These changes lead to glucose intolerance and increased insulin resistance – both of which are precursors to Type 2 Diabetes. In fact, research has shown that risk for Type 2 Diabetes increases by 2% for every year subjects reported having poor sleep.
Affects on Hormones
Poor sleep quality affects all systems and functions of the body. One of the systems that is affected most is the one that controls your hormones. The hormones leptin and ghrelin are responsible for telling you when you’re hungry and when your stomach is full. When those 2 hormones are out of balance, the body thinks it does not have enough fat stored which makes you want to eat more and often results in the unrestrained or binge eating. Insulin is another hormone affected greatly by sleep. It’s insulin’s job to manage blood sugar levels and make sure it’s use for energy. High blood sugar levels can prevent the body from getting into the levels of deep, restful sleep needed by the body. Which is why the body’s response to poor sleep often resembles insulin resistance.
Affects on Food Choice and Behaviors
Sleep quality also has a great affect on behaviors. When you get bad sleep, you also tend to make bad food choices. We’ve all experienced weird cravings, mood swings or felt hungrier than usual after a bad night’s sleep. In my previous post, Lose Weight Without Dieting, I mention how mood regulation becomes more difficult when you get bad sleep. Lack of restful sleep causes there to be less activity in the part of the brain that’s responsible for decision making. The lack of decision making power in the brain is what leads to altered behaviors.
How to fix your sleep
When you hear about all the good things “a good night’s sleep” does for you, what they’re talking about is good quality sleep – and getting a lot of sleep is not the same as getting good quality sleep. To ensure the sleep you get is good quality there are some things you should be doing:
-Don’t eat 2 hours before bed
-Get off phone/computer/TV screens 1 hour before bed
-Make sure your bedroom is as dark as possible
-Stop drinking caffeine by 2pm
-Spend time outside during the day
Reason #2 – You’re stressed out
This can be a tricky one to notice, surprisingly. Stress is something that we all deal with on a daily basis. And as a result we develop ways to cope with the constant high and low levels of stress, to the point where our stress sorta goes…unnoticed. But unmanaged, chronic stress can have more effect on the body than you think.
Hormonal Changes from Stress
Stress, both in the short-term and long-term, change the hormone profile in the body. Short-term stress releases a hormone in the brain called Corticotrophin-Releasing Hormone(CRH). What’s important to know about CRH is that it decreases appetite for a short period of time – which is why you tend to skip meals when something stressful happens. Ongoing or chronic stress causes the release of a different hormone called Cortisol. Elevated Cortisol can actually cause an increase in appetite as part of a hardwired “survival mode” of the body. This leads to increased cravings and the stress eating that many people experience.
Behavioral Changes from Stress
Stress is uncomfortable, both physically and mentally. And whether we notice it or not, our behaviors change as a natural response to this discomfort. Overeating is a big one for a lot of people. From a physiological standpoint, the increased appetite that comes from elevated Cortisol levels – as mentioned in the previous section – is what causes the cravings and overeating. But on a more personal, less scientific level, food is an escape for many of us. It’s an accessible way to deal with uncomfortable emotions without having to face the further discomfort of dealing with them head on. Instead of dealing with the sadness from the loss of a loved one or the frustration of a long day at work, we reach for food as a way to manage the emotions.
How to manage your stress
I use the term “manage” very purposefully because stress management is very different from stress relief. Stress relief implies that you are getting rid or relieving yourself of all stress – which for most people is simply unrealistic. Stress management on the other hand, means you acknowledge the fact that stress exists in your life but you don’t allow it to control your life or actions. There are many ways you can do that but these are some good places to start:
Meditation: It allows you to practice letting go of thoughts that aren’t serving you and adjust your focus to yourself. If you’re a newbie, guided meditation is a great place to start.
Journaling: Putting your thoughts on paper gives you the chance to look at them objectively. Best way to make this work is to write down thoughts and feelings and read them out loud.
Practice Positivity: Practice a positive mindset. Constantly viewing things as negative creates stress that either shouldn’t be there or doesn’t exist at all. Take a situation that you view as negative and purposefully find the positives
Exercise: Physical activity is a natural antidepressant. It affords us the chance to focus on bettering ourselves rather than on our stress. I recommend 2-3 days per week of strength training for most people.
Limit Media: News Media & Social Media does a great job of making us worry or think bad about ourselves. No one has ever felt better about themselves after scrolling through Instagram for 30 minutes….so don’t do it.
Reason #3 – You’re hanging around the wrong people
This is a hard pill for a lot of people to swallow. Maybe you aren’t losing weight because you’re spending too much time around the wrong people. The relationships we keep in our life have a profound effect on our overall health. As a matter of fact Harvard Health outlined a study that showed a lack of strong relationships was a bad for your health as smoking 15 cigarettes per day.
Consistency and mindset are the 2 biggest things that determine the success of any health and fitness journey. I can tell you from experience; it’s very hard to stay consistent when the people around you are unsupportive. If you’re friend group is constantly questioning the decisions you’re making or sees you as a “killjoy” for not wanting to drink when you go out with them. It could even be as simple as passing comments like “you used to be fun to hang out with”. Chances are they aren’t the right people for you to be spending time with.
Now, I’m not saying all your friends should be freaks about exercise and dieting who only talk about the diet they’re following or how much weight they can lift. Only hanging out with people like that can be unhealthy in it’s own way.
What I am saying is, you should be surrounding yourself with positive, growth-minded people. They don’t need to be people from your workout class or diet group – or even people who have any interest in diet and exercise at all. Your circle should be full of people who are supportive of the lifestyle changes you’re making. People who you feel motivate you and encourage you to do better and be better in all aspects of your life – not just your health and fitness. Removing yourself from the negativity of poor relationships can do more for your progress than you think.
Disclaimer: All information presented is for general information purposes only. Coach Owen Stenabaugh is not a registered dietitian, licensed nutritionist or medical professional.
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