Weight loss is a complex process. Most people think that all they need to lose weight is to exercise vigorously. Others still believe that they should dramatically restrict food or that they should have a life of broccoli and salads.
The reality is that metabolism is influenced by many factors, not just physical activity and nutrition. To put it simply, it is not just a matter of calorie intake or calorie burning.
The mathematical equation for weight loss should be supplemented by additional factors such as hormones, sleep, gut microbiome, inflammation, drug administration, negative emotions and genes.
The hormones
Usually, when the weight increases without any apparent reason, the first thing we look at is the thyroid-related hormones.
But things may be more complicated. In addition to thyroid hormones, there are other hormones that are linked to metabolism, such as insulin, leptin, ghrelin, cortisol, adrenaline, progesterone and testosterone.
For example, Insulin is secreted by the pancreas to help get glucose into the cells. If you store fat everywhere, you may need to adjust it. At a nutritional level, this can be done by reducing starch carbohydrates and eating smaller meals (large meals turn on insulin).
If you store body fat at the upper thighs and extremities, then you have a problem with estrogen. Usually, this happens when the body does not detoxify estrogens effectively or when excessive carbohydrates cause more estrogen to circulate in the body. The more fat you have, the more estrogens will circulate in the body as fat cells secrete estrogens. Indole-3-carbinol (I3C) and diindolylmethane (DIM), two substances found in cruciferous vegetables such as broccoli, help maintain an estrogen balance.
If you still have belly fat, it is possible that you have high levels of cortisol, also known as stress hormone. You should know that high levels of cortisol can, for a long time, cause sleep problems, impaired immune function, abnormalities in blood sugar and increased abdominal fat. Meditation is one way to deal with chronic stress and bring cortisol to normal levels.
The sleep
Lack of sleep can increase hunger, and therefore food intake. It is self-evident that if we are awake
for many hours, our caloric needs increase due to increased physical activity.
The few hours of sleep deregulate hormones, the nervous system, and even the immune system. Exhaustion usually leads to over-consumption of carbohydrates, sweets and generally what we call junk food. Scientific research has shown that lack of sleep increases the activity of pleasure-related brain segments and correspondingly reduces those segments that help control impulses.
The first thing to do is to limit the amount of caffeine, heavy and hot meals a few hours before bedtime. The second is to determine if you have magnesium deficiency.
Magnesium affects many physical and psychological processes that ensure a good sleep. Specifically, magnesium is needed to reduce stress hormone levels and relax muscles. In addition, it interacts with a neurotransmitter called gamma-aminobutyric acid (GABA) and prepares the body
for sleep. Magnesium activates GABA receptors in the brain to make the neurotransmitter action more intense and effective.
Foods that contain large amounts of magnesium are almonds, sunflower seeds, bananas, oats, tofu and broccoli. You can also find it in dietary supplements. Of course, it is advisable to consult a physiotherapist to tell you if you need a supplement.
The gut microbiome
It is now widely accepted that everything starts in the gut, which is a second "brain" that regulates critical biological activities.
The levels of "good" and "bad" bacteria can slow or accelerate metabolism. In any case, the gut microbiome is concerned with the proper utilization of food by other organs. Indeed, it has been observed by scientific research that some "bad" bacteria extract more calories from food.
If you are constantly feeling bloated, then you are likely to have a microbial imbalance in your gut.
It is also advisable to consult a professional to evaluate the gut microbiome and to give you the
appropriate herbs and enzymes.
The inflammation
Chronic inflammation is an important risk factor for serious diseases such as autoimmune diseases and obesity. Chronic inflammation disrupts the immune system, as it is constantly over-stimulated and attacks healthy body cells.
The first cause of chronic inflammation is malnutrition and the resulting gut imbalance.
Another major cause is air pollution and exposure to hazardous chemicals. For example, increased mercury can cause chronic inflammation.
The link between chronic inflammation and weight gain is reminiscent of hen and egg. Chronic inflammation causes weight gain and increased body weight leads to chronic inflammation.
A diet rich in vegetables and other antioxidants is alpha and omega to ward off chronic inflammation. Eat sugar, bad fats and processed foods in your diet.
You may also need to limit gluten for a while and follow a detox program. However, it is advisable to get the opinion of an expert again.
Medicines
There are many drugs that can cause weight gain for a number of reasons, both physical and psychological.
Antidepressants, for example, enhance appetite, and therefore, food consumption. Corticosteroids increase appetite and cause fluid retention. Antihypertensives slow down certain functions of the body to lower the pressure, thereby affecting metabolism.
Negative emotions
Shortly before, we explained that hormones are affected by negative emotions such as stress.
Some other emotions like fat, anger, etc. activate those parts of the brain that increase appetite.
At other times, a negative feeling can lead to life abandonment and unhealthy habits.
In any case, if you feel something is wrong on an emotional level, you should consult a mental health specialist.
By Dr Angel,
Aggeliki KoskeridouHolistic Doctor – Counseling Psychotherapist
Doctor of Naturopathic Medicine
MSc Health Psychology
insta: dr_aggelikikoskeridou_official
Sources
Anne Hudson, Stephen G. Williams, (1981), Eating Behavior, Emotions and Overweight, Psychological Reports, https://journals.sagepub.com/doi/abs/10.2466/pr0.1981.48.2.669 .
Jens C. Bruning, Dinesh Gautam et al, (2000), Role of Brain Insulin Receptor in Control of Body Weight and Reproduction, American Assosiation for the Advancement of Science, https://science.sciencemag.org/content/289/5487/2122 .
Paul E. Peppart, Terry Young et al, (2000), Longitudinal Study of Moderate Weight Change and Sleep-Disordered Breathing, JAMA Network, https://jamanetwork.com/journals/jama/article-abstract/193382 .
Valentina Vicennati, Francesca Pasqui et al, (2012), Stress-related Development of Obesity and Cortisol in Women, Wiley Online Library, https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2009.76.