Weight loss can be super difficult whatever stage you’re at. There are a number of reasons you may struggle to lose weight. Perhaps you have a big appetite, an injury, or a hormonal imbalance stopping you. Making sure your weight loss hormones are switched on will immediately begin to supercharge your results. Bear in mind that at the start of a weight loss journey you will lose weight much more readily than later on. You tend to plateau when you’ve been at it for a while, which is why making sure your hormones are in check is all the more important. Here are 6 easy steps you can follow:
[thrive_custom_font id=’8′]Step 1[/thrive_custom_font]
Take Control Of Your Breathing
The way we breathe can actually have a huge effect on our weight loss efforts. Many people breathe as if they are stressed, taking short, shallow breaths.
Breathing like a yogi master, taking focused, deep breaths can actually speed up the metabolism, as it changes the level of adrenal weight loss hormones in the body.
It’s also worth remembering that 80% of fat leaves the body through the lungs!1
[thrive_custom_font id=’8′]Step 2[/thrive_custom_font]
Make Sure You’re Getting High-Quality Sleep
We all need around 6-8 hours of sleep per night. It should be high quality too, for the best results. The hormone ‘leptin’ that controls hunger levels will either make you feel full or ravenous depending on how much sleep you’ve had.
If you haven’t had enough rest, your leptin levels will rise and you’ll want to eat more to compensate. Your body thinks that food will give you the energy you need to function, and the leptin in your body isn’t high enough to say, ‘hey! I’m not actually that hungry!’
Start getting into a good routine with your sleeping pattern!
[thrive_custom_font id=’8′]Step 3[/thrive_custom_font]
Reduce Certain Thyroid Hormones
We all have a thyroid gland, and weight loss hormones can be produced from here. Thyroid hormones T3 and T4 were measured in overweight children before and after a weight loss program. A small weight loss meant that they reduced T3 and T4 in the long term, not just the short term. This leads to a more effective metabolism even while resting, speeding up weight loss further.
Losing as little as 5 pounds in a healthy way can help you to do this. You can also pamper your thyroid with my signature Tsmoothie which is an amazing way of drinking your nutrients.
[thrive_custom_font id=’8′]Step 4[/thrive_custom_font]
Choose Your First Meal Carefully
Many say breakfast is the most important meal of the day. It’s true, but you don’t necessarily need to eat as soon as you get up. In fact, many hail the magic of intermittent fasting, where they wait a few more hours after sleeping before eating their first meal (usually so they’ve fasted 16 hours in total). This isn’t a fad or dangerous, as you’ll still be making sure you’re eating enough food. You just have a ‘window’ of around 6-8 hours where you eat your meals.
Whether you choose to fast or not, choosing your first meal carefully is important. Choosing a plant-based protein, and healthy sources of fat and carbohydrates is a good idea. Many like to avoid eating too many carbs with their breakfast and save those for after a tough workout. However, the best option for you is usually what fills you up without needing to snack. You shouldn’t still be feeling hungry afterward.
[thrive_custom_font id=’8′]Step 5[/thrive_custom_font]
Build Some Muscle Mass
The more muscle mass a person has, the more efficient the body becomes at burning calories and fat. Not only when exercising, but when doing absolutely nothing!
Resistance training is a must for this, so forget all about being a cardio bunny. Doing a mix of both is fine, but having the main goal to gain muscle will mean you need to do bodyweight exercises and start lifting weights. You can also use resistance bands and machines for accessory work.
[thrive_custom_font id=’8′]Step 6[/thrive_custom_font]
Eat Satisfying Foods To Reduce Cravings And Hunger Pangs
Eating the most satisfying food possible is going to mean you don’t feel like snacking or eating as often. If you fill your diet with junk foods, you’re going to feel hungrier and consume more calories in general.
Making sure you’re getting enough healthy protein is crucial, as it can help regulate body weight and keep your hunger levels under control. Not only that, it will support your muscle mass growth and maintenance, as mentioned earlier.
[content_container max_width=’500′ align=’center’]However, you should also ensure you eat healthy carbs and fats too, for a well-rounded diet. The more natural the food you eat, the better. The odd treat is OK, but usually, the more you consume the more you want![/content_container]
When somebody loses weight, where does the fat go http://www.bmj.com/content/349/bmj.g7257