Do you want to lose weight? Most of us want to lose weight for different reasons. You’ve tried different hacks learned from various social media influencers and websites. But still, you can’t get to lose weight.
Most of the diet hacks and tricks you get are yo-yo. It’s frustrating!
First, you need to understand that weight loss is a hormone thing, not a calorie and cardio thing as it’s put out.
Weight loss and gains revolve around these three hormones: Cortisol, it is a stress hormone and makes us crave food. Insulin, a fat-storing hormone. Growth hormone, a fat-burning hormone.
Well, let’s start by changing your principle from ‘Lose weight to get Healthy’ to ‘Get Healthy to Lose Weight’. With this in mind, everything will be easy.
Here are the six keys to lose weight fast:
1. Have a Good Sleep
Sleep is important when it comes to losing weight. Amount of sleep doesn't only affect your diet it also raises insulin levels in your body. Insulin is a fat-storing hormone meaning it blocks the fat-burning hormones.
You will also raise Cortisol with no enough sleep. Cortisol is a hormone that makes us crave food causing us to eat more food than we need to feel satisfied.
Lack of good sleep also affects the impact of workouts. After a long day of work and from the gym/workout, we should rest. Our body needs rest to repair and build muscles to increase strength and lose weight.
So, to get our insulin (fat storing hormone) and cortisol (stress hormone) low, you need enough sleep. Recommended sleep time for adults is 6-8 hours a day
With plenty of sleep, you release growth hormone. Growth hormone is the fat-burning hormone. It helps your body to burn and use fat as fuel thus able to lose weight.
2. Have a Strong Positive Mind-Set
You can't avoid the subject of mindset when it comes to your health. The only way to get through this is through being positive. Body issues is a mental illness that feeds through bad mind-set.
You learn that everybody is different. Don’t compare yourself to other people and go your own pace getting healthy and losing weight. Accept who you are and learn to appreciate your body.
You should not speed up and pressure yourself to become slimmer and shredded fast. This will lead you further to getting into more yo-yo diets, supplements, and drugs. These ways are unhealthy and unsustainable in the long run.
There are various ways for you to build a positive and strong mindset. They include; positive self-affirmations, meditation, personal development, and mind education.
3. Learn to be Stress-free
So why are you stuck in this stress state? How do you get out of it? There are many outside situations that cause stress but you don’t know how to deal with them.
To overcome stress, you first opt to have a strong and positive mindset.
Both mental and physical stress triggers stress hormones, Known as Cortisol. Cortisol triggers cravings and hunger hormones. This leads you to eat way passed your caloric need.
You should not only learn how to deal with stress but how to avoid stressing yourself both body and mind. Stress makes you have poor choices like bad food choices and bad sleep. It also creates hormones that block fat burning in your body.
4. Have a Good Diet
A good diet should help you regulate and balance hormones. A diet that will help you access the fat-burning mode and in return lose weight.
There are two approaches to a good diet. First, eating foods that will help lower cortisol levels. This is the stress/ fat-storing hormone.
Second, stop eating or reducing the intake of foods that increase insulin. You should avoid junk food and eat outs.
A good diet consists of low carb (especially vegetables), high fat, and moderate protein. Fats lower cortisol levels (stress hormone) and regulate insulin.
Low carb diet is best. Eat carbohydrates in small portions because they get you hungry fast. They also spike insulin in your body, preventing fat burning, especially refined carbohydrates.
Proteins and fat keep energy high and feeling full for long curbing temptations to snack or overeat. They also don’t raise insulin level as carbohydrates do.
5. Intermittent Fasting
To add on good diet, you should avoid constant snacking even if healthy. If you're constantly eating all day, you're constantly raising your insulin (fat storing hormone).
You can’t burn fat if your body is trying to digest food. Your body needs a break and best way to do that is to incorporate Intermittent Fasting (IF).
Intermittent fasting is an eating pattern or plan. In a day, there is eating time and fasting time. You don’t have to fast for 24 hours or do anything crazy, cut out snacking and have 2-3 large meals.
Least fasting hours is 16 hours a day for your body to burn fat stored in your boy. Space out your meals in the remaining 8 hours every day.
Choose your most convenient time and space out your meals. You can fast longer and reduce eating time, make it sustainable and easy to follow. A plan that you can be consistent with.
6. Exercise /Workout
This is the very least you should focus on when it comes to weight loss. Exercise contributes only 15% on weight loss. Over-exercising leads to stress. Remember, stress releases the stress hormone/ cortisol which again blocks fat-burning capability.
But, exercise is important too. You can use it to you to lose weight. Of course, work out in moderation and rest after it. Exercising 3-5 days for an hour or less a week is enough.
Exercise will help you make a caloric deficit. It helps more fat burning in the long run. You should check your diet and daily caloric. Exercise won’t be effective if you eat above your caloric need.
Balance Hormones to Lose Weight
When people try to lose weight, they simplify things to calories in and calories out. This factor most of the time lead to starvation. This is not going to be sustainable in the long run.
Weight loss is all about your hormones. Knowing how to balance the hormones using the mentioned factors is key.
Create a sustainable and suitable lifestyle using the factors. See your life change to a happier and fuller life as you lose weight!
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