Yogsuyog

Are you strictly following your diet and exercise plan, but you don’t see the desired result? Are you scratching your head, wondering why your weight loss journey seems stuck? Don’t worry, you’re not alone. Many of us face these challenges.

 Weight loss is not just the number on scale, its complex interplay of various physical, emotional and environmental factors. In this article, we’ll explore why your weight loss might have hit a roadblock. From stress to hormonal imbalances, from eating habits to gut health we’ll discuss the common reasons behind stalled weight loss progress.

Common Reasons for not losing weight:

1.Role of metabolism in weight loss

• Basal Metabolic Rate (BMR) is the energy used by the body at rest for essential functions like breathing and hormonal balance,circulating blood, etc. Therefore, if your metabolic rate is low, the weight reduction process becomes challenging. 
• Genetic factors, age, or sex, which influence metabolic rate are beyond our control but factors like body composition can be targeted to increase BMR. 
• For example, muscle burns more energy than fat, so increasing your muscle mass can elevate the metabolic rate. So, incorporating strength training and a fitness routine is important for weight loss.

2.Impact of sleep on Weight loss journey

• The National Health and Nutrition Examination Survey (NHANES) showed higher obesity rates in adults with less than 7 hours of sleep per night [1]. Chronic sleep duration of ≤6 hours is linked to higher BMI.
• Lack of sleep disrupts metabolism and increases appetite, hindering weight loss. It affects hunger hormones, leading to cravings for high-calorie foods and emotional eating.
• Fatigue from inadequate sleep leads to lack of motivation for physical exercise. 

3.Impact of stress on Weight loss journey

• Rising stress levels prompt cortisol release, stimulates appetite leading to cravings for high-calorie foods. Our body seeks quick energy sources as a natural coping mechanism against stress which is perceived as a threat.
• Cortisol accumulation is linked to visceral fat buildup and insulin resistance, resulting in increased fat accumulation around the abdomen.
• Harvard Medical School article underscores stress management for weight loss success and overall well-being.

4.Hormonal Imbalances effect on Weight management

5.Influence of Gut Health on Weight Management

• Gut microbes influence food metabolism, fat storage, blood glucose levels, and hunger/fullness hormones, impacting weight regulation.
• An imbalance in the gut microbiome, known as dysbiosis, can lead to health issues including obesity and metabolic disorders. 
• Research [3] indicates that individuals with a diverse gut microbiome tend to have healthier weights and are less prone to obesity-related diseases. Conversely, those with less diversity often struggle with weight management despite efforts in diet and exercise.

6.Water drinking habits

• Dehydration replaces your body’s thirst signals with hunger signals. This leads to you eating more instead of addressing the issue. 
• Dehydration slows metabolism and can cause constipation, hindering weight loss efforts. Water also aids in digestion by creating necessary stomach fluids.
• When we become dehydrated our brains begin to want quick and fast calories commonly associated with processed foods.

7.PCOS

PCOS, a common hormonal disorder in women, disrupts insulin and testosterone levels, leading to weight gain, insulin resistance, and irregular cycles, hindering weight loss efforts.

8.Poor diet or eating habits

• According to Harvard Health Publishing, mindful eating can help with weight loss. Practice mindful eating by eating smaller amounts, savoring each bite, avoiding distractions, and stopping when full for effective weight management.
• Mindfulness is best described as thinking clearly about what you’re eating and when. 
• Protein aids weight loss by boosting metabolism, curbing cravings, and preserving muscle. Incorporating more protein in your breakfast is beneficial as they give you plenty of energy for the day.
•  According to the NHS, skipping meals leads to fatigue, nutrient deficiencies, and more likely to snack throughout the day.

10. Menopause

• Low estrogen in menopause links to abdominal weight gain; high estrogen in men causes excess fat accumulation. 
• Progesterone affects water retention, influencing weight fluctuations in women during menstrual cycles or menopause.

10.Importance of Exercise Variety for Successful Weight Loss

• Variety in exercise prevents boredom, targets different muscle groups, and promotes balanced weight loss. This helps to prevent plateaus in weight loss progress, as the body is constantly challenged in new ways.
• Cardio burns calories and improves heart health, while strength training builds muscle and boosts metabolism. 
• Flexibility exercises like yoga prevent injury, improve posture, and enhance overall strength

11. Emotional eating

Emotional eating, triggered by stress or anxiety, leads to overeating and weight gain. Recognizing this behavior is crucial for successful weight loss, though sometimes overcoming it may require professional support

In summary, while diet and exercise are crucial for weight loss, they are not the only factors that matter.

How can YogSuyog help you to achieve weight loss??

At YogSuyog Institute, we offer yoga sessions designed to reduce stress, enhance balancing hormonal changes, and combat emotional eating. We specifically address hormonal issues such as PCOS and menopause. Our diet charts by expert nutritionists help promote mindful eating with right balance of micro and macro nutrients leading to improved metabolism and gut health. Through our holistic approach, we aim to assist you in reaching your weight loss goals effectively.

References:

1. Gangwisch J.E., Malaspina D., Boden-Albala B., Heymsfield S.B. Inadequate Sleep as a Risk Factor for Obesity: Analyses of the NHANES I. Sleep. 2005;28:1289–1296. doi: 10.1093/sleep/28.10.1289. [PubMed] [CrossRef] [Google Scholar] [Ref list]

2.Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in 

humans: a review. Obes Rev. 2007 Jan;8(1):21-34. doi: 10.1111/j.1467-789X.2006.00270.x. PMID: 17212793.

3. Davis CD. The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016 Jul-Aug;51(4):167-174. doi: 10.1097/NT.0000000000000167. PMID: 27795585; PMCID: PMC5082693.