Jumpstart your weight loss with a 12-week kickboxing class? Make a resolution to hit the gym every day for an hour?
Well, you can try! Different personality types do need more challenge, but in my experience, overexercising can often sabotage weight loss efforts. Why?
This is super common! We think we’re hungry when we’re actually dehydrated. If you drink any sort of coffee, alcohol or tea regularly, be alert to the subtle signs of dehydration: inability to focus/ brain fog, dry lips/ mouth, joint aches.. Or maybe you exercise a lot and just dream about eating tons of fruit, especially after a workout?
Chances are you need hydration and electrolytes.
There’s an easy fix. When you feel hungry, drink a glass of water first, preferably warm with some lemon or electrolytes added.
Wait 15 minutes and check in to see if you’re still hungry.
Did you know that insulin sensitivity is impaired after just 4 nights of poor sleep? Insulin is the hormone responsible for bringing sugar into the cells, which means poor sleep over time can lead to hyperglycemia.
Not only that, but leptin (the lean hormone) and ghrelin (the hunger hormone) are affected, leading to increased cravings for carbs and sugar, and decreased willpower.
There’s some interesting research now that not only do we need sleep, but we actually need darkness for at least 8- hours. We co-evolved with light/ dark cycles, and the timing of light exposure is responsible for regulating hormones like cortisol and melatonin.
If you haven’t, this might be a game-changer! Obesogens sounds like the title of a Horror movie, doesn’t it? In a way, it is! An “obesogen” is a term I learned from researcher Bruce Blumberg PhD to describe environmental chemicals that can disrupt normal fat cell development and lead to weight gain. Some of the better studied obesogens are endocrine disrupting chemicals (EDCs). Unfortunately, our environment is full of EDCs which, as the name suggests, are linked to obesity. Here are just a few examples of obesogens:
The environmental dimension of health can be overwhelming if you try to eliminate everything at once, so here are some basic suggestions to get started:
Remember – we are ALL exposed to toxic chemicals. There’s no “perfect” here. It’s just a game of reducing exposure. As Maya Angelou said, “When you know better, do better.” But no shame, blame, or guilt, ok?
If you are curious about this topic, check out Bruce Blumberg’s book “The Obesogen Effect: Why We Eat Less and Exercise More but still Struggle to Lose Weight.” Fascinating.
When we lose weight, fat cells can release stored toxins and environmental pollutants back into the blood stream. The liver then needs to detoxify these compounds in order to flush them from our bodies.
Ironically, when we are told to “eat less” we may end up being deficient in the very nutrients that the liver needs to detoxify these waste products. So what could happen? They may need to get stored again in fat to protect us. Hello, weight loss roller coaster.
This is why it’s super important to focus on nourishing yourself, rather than simply reducing calories. If you have a calorie budget you need to stick to, you won’t have a lot of wiggle room for choosing between nourishing, vitamin and mineral -rich whole foods and “empty calorie” processed foods. Make every bite a nourishing bite. Choose antioxidant, colorful fruits & vegetables, resistant starch, legumes, nuts, seeds, whole proteins, healthy fats (avocado, nuts, omega-3s, extra virgin olive oil uncooked) and – yes- reduce carbohydrates but consider smaller, balanced amounts of sweet potatoes and whole grains or quinoa (which is actually a seed). And if you do include grains, favor color. Wild rice is better than brown. Purple potatoes are more nutritious than white.
Want more support on your health journey? Check out my high-touch wellness coaching programs.
Book: Blumberg, B. (2018). The Obesogen Effect
Kim JA, Kim JY, Kang SW. Effects of the Dietary Detoxification Program on Serum γ-glutamyltransferase, Anthropometric Data and Metabolic Biomarkers in Adults. J Lifestyle Med. 2016 Sep;6(2):49-57. doi: 10.15280/jlm.2016.6.2.49. Epub 2016 Sep 30. PMID: 27924283; PMCID: PMC5115202.
Disclaimer: This post is for educational purposes only.
Dayna Yvonne LLC provides integrative health and resilience coaching information and education. Our services are not medical or mental health advice. Dayna Yvonne Jondal is a board certified health & well-being coach, not a licensed medical or licensed mental health professional. Nothing on our website, in our Content or in our Services should be construed as healthcare or mental health advice or as a substitute for a consultation with a licensed medical or licensed mental health professional who can review and advise you on your specific situation. Anyone choosing to implement any information on our website or in our Services should obtain prior medical clearance from a licensed medical or licensed mental health professional to declare them sufficiently healthy, and determine that the information on our website or in our services is appropriate and useful for them. Do not disregard professional medical advice or delay seeking professional advice because of information you have read on our website, or received from us. Our coaching services and content are in no way to be construed as psychological counseling, therapy or medical advice.
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