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When people think weight loss they think salads and workouts, but in most cases it is actually the simple lifestyle changes we can make to our daily lives that make the biggest difference or prevent us from success if not addressed.
Here are 7 lifestyle habits you can work on to improve your rate of success with weight loss, weight maintenance and most importantly improving health.
🍫 Food you eat as a ‘healthy snack’: When trying to lose weight, consuming ultra-processed foods marketed as ‘high protein’ or ‘low fat’ can negatively affect metabolism and hormonal balance, which are crucial for effective weight management. Ultra-processed foods can also cause gut inflammation causing bloating, prevent nutrient absorption and cause insulin resistance.
🍟 Food you eat but forget to track: Stealing a few chips, licking the Nutella spoon, eating the kids left overs, not measuring your milk for your tea or the oil in your pan, a slice of garlic bread on the side or some sauce … it all adds up and could put you over your calorie goal
😴 Poor sleep can significantly hinder weight loss by increasing the stress hormone cortisol, which stimulates appetite and promotes fat storage. It also disrupts the balance of hunger hormones, reducing leptin (which signals fullness) and increasing ghrelin (which stimulates appetite). Additionally, inadequate sleep decreases insulin sensitivity, lowers metabolic rate, and reduces energy levels, making it harder to stay active and make healthy food choices.
☕️ Consuming too much caffeine can negatively impact weight loss efforts by increasing cortisol levels, which can lead to increased appetite and fat storage, particularly around the abdominal area. Excess caffeine can also disrupt sleep patterns which will lead to the problems listed above ⬆️
🍕 Weekend binging can hinder weight loss progress by causing a caloric surplus from consuming high-calorie, unhealthy foods, disrupting eating patterns, and leading to emotional eating cycles.
🚽 Pee colour: If your pee is too dark you’re likely dehydrated. Not drinking enough water can hinder weight loss by slowing down your metabolism and your bodies ability to burn calories, slows digestion, prevents nutrient absorption, reduces energy levels. Also thirst can often be mistaken for hunger which can mean you consume more calories
🥳 As well as alcohol having a high calorie content is can disrupt your metabolism. The body metabolises alcohol before other nutrients or stored fat, potentially slowing down the fat-burning process. Excessive alcohol intake can also lead to poor food choices, increased appetite, and disrupted sleep patterns, all of which can sabotage weight loss efforts.
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It really is the small things that make huge difference over time.
Having healthy lifestyle habits is the foundation you need to achieve for health, weight management and for achieving the body aesthetics you’re looking for.
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