Weight loss is a goal It’s a goal many aspire to, but the journey can be riddled with misinformation and misconceptions. Nutritionists say there’s one key element people often overlook, and it has nothing to do with calorie intake.
While food choices are definitely important, losing weight is about more than just what you eat. Here, two registered dietitians discuss common obstacles to weight loss and how to prioritize them to reach your goals.
What to avoid if you’re trying to lose weight
Don’t skimp on sleep. When it comes to weight loss, the focus is on diet and exercise, but it’s worth adding quality sleep to that list.
Sleep recharges your body and mind. It also plays a key role in weight management. In fact, lack of sleep can have some pretty surprising effects on your eating habits. “Even just one night of sleep deprivation can have a negative impact on what you eat,” says Dr. Melissa Azzaro, RDNOwner of the nutrition consulting company, The Hormone Dietitian.
Why? Lack of sleep affects your eating habits. You’re more likely to crave and consume carbs and sugar, she explains. Plus, “you need sleep to have energy, and if you feel fatigued, you’re less likely to achieve your training goals or train at the intensity needed to lose weight,” she says.
The connection between sleep and diet is also often overlooked. While you may naturally make different food choices when you’re sleep-deprived, these choices often feel automatic. Research shows that disrupted sleep may make you more likely to eat more calories, primarily by snacking on foods high in carbohydrates and fats. On the other hand, getting enough sleep may make it easier to lose weight.
Hormonal changes caused by lack of sleep can make it harder to stick to your planned eating habits. “Getting less than six to eight hours of sleep a night affects several hormones in your body that regulate appetite,” says Dr. Laney Younkin, MS, RD“For example, after a night of poor sleep, your body produces more ghrelin, the hormone that makes you hungry, and less leptin, the hormone that makes you full,” explains Lainey Younkin Nutrition, a weight-loss dietitian. Research shows that more ghrelin and less leptin can lead to more calorie intake, which can lead to weight gain. Sleeping less than 5-6 hours a night increases your risk of becoming obese.
Healthy sleep habits
Aim to get at least seven hours of sleep a night, which is the recommended amount of sleep for adults. With our busy lives, this can be hard to come by, but the following tips may help you get a better night’s sleep.
- Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routineEngage in calming activities like reading, taking a warm bath, or doing some gentle yoga.
- Limit screen time before bed: Reduce or completely eliminate your use of smartphones, tablets and computers at least one hour before bedtime.
- Be mindful of your diet: To improve the quality of your sleep, avoid heavy meals, caffeine and alcohol before going to bed.
- Ensure a comfortable sleeping environment: Keep your bedroom cool, dark and quiet. Make sure you sleep on a comfortable mattress and pillow.
- Manage stress and anxiety: Practice mindfulness, meditation, or deep breathing to help calm your mind before bed.
- Exercise regularlyExercise regularly, but avoid strenuous exercise close to bedtime.
- Limit napsTo maintain good sleep habits, keep naps short and avoid taking naps late in the day.
Tips to help you lose weight
While sleep is an important factor in the weight loss process, it’s not the only factor to consider. “Weight loss requires nutrition, exercise, sleep, and stress management — all of which are linked,” says Azzaro. In addition to prioritizing healthy sleep hygiene habits, other factors to consider include:
- Eat a balanced diet: Focus on consuming lean proteins, healthy fats, and plenty of fruits and vegetables. Weight Loss Meal Plan It will help you get started.
- Regular exercise: Incorporate both aerobic and strength training exercise Incorporate it into your daily routine for overall health.
- Eat foods rich in fiber: Include Foods High in Dietary FiberFoods like whole grains, legumes, fruits, and vegetables can help you feel fuller longer and reduce your overall calorie intake.
- Practice Mindful EatingEliminate distractions, set aside time to eat, and stay focused while eating. This will help you control your portion sizes and reduce overeating.
- Reduce your alcohol intake: Alcoholic drinks are high in calories and can lower your inhibitions against overeating. Limit your alcohol intake.
Conclusion
The biggest thing to avoid when trying to lose weight is lack of sleep. Good quality sleep is a key component of any weight loss strategy as it helps regulate your metabolism, suppresses appetite and improves your overall health. Sleep is undoubtedly a key factor in weight loss, but it’s certainly not the only one. Focus on a balanced diet, regular exercise and managing your stress levels.
EatingWell.com, July 2024
