How you lose weight matters. People believe a lot of incorrect information about weight loss and fat loss. We want you to lose weight in a healthy and smart way so that you can stop yo-yo dieting for good. The idea that weight loss only happens when people eat less and move more is not what we promote at Skyterra.
There are many surprising behaviors that impact weight loss that are not discussed enough. By bringing clarity to behaviors that are preventing you from losing fat, you will be better equipped throughout your wellness journey.
What is the best approach to fat loss?
The first thing preventing people from losing fat is too much cardio and not enough strength training. Reliance on cardio gets in the way of fat loss. Burning as many calories as possible is not the best approach to fat loss. Strength training is often neglected, which actually helps maintain fat loss.
The schedule at Skyterra is set up so that there are only a certain number of high-intensity cardio classes offered. Another factor that many people do not consider is that too much cardio increases appetite. Many diets and weight loss programs are restrictive, which causes muscle depletion. The body responds much better to fat loss when exercise is targeted.
Why should I eat more if I want to lose weight?
The second behavior that prevents people from losing fat is not eating enough. Basal metabolic rate (BMR) is the number of calories that the body needs to perform basic, life-sustaining functions. It is important to eat enough to meet your body’s needs.
According to a National Health and Nutrition Examination Survey (NHANES) in the United States from 1990-2010 published in Dr. Jason Fung’s book The Obesity Code, there is no association between increased calorie consumption and weight gain. You read that correctly. There is no association between increased calorie consumption and weight gain.
Maintaining and keeping weight off cannot happen if you are not eating enough. Focus on a nutrient-dense diet, practice intuitive eating, and incorporate The Skyterra Plate where your plate is half non-starchy vegetables, one-fourth protein and one-fourth carbohydrates cooked with healthy fats.
What does bedtime have to do with weight loss?
The third behavior that prevents people from losing fat is not getting enough quality sleep. If you are not getting enough quality sleep, it could be caused by stress and anxiety. If you are staying awake longer and later, your body will naturally be hungry more often, creating an appetite shift.
During the late night hours when people should be sleeping, higher calorie foods are typically consumed in an effort to create a calming or soothing effect. Research shows that people who sleep less tend to eat more. If your sleep component is lacking, it is hard to give your body a fighting chance to understand what your hunger cues are saying.
Over time, the lack of structure and inconsistency around sleep really throws off the body. Difficulty managing hunger and weight increases happen during times of inconsistency. The reality is that if you are not getting enough sleep, your stress is going to increase.
The stress hormone cortisol increases when you are not taking good care of yourself. The weight gained from cortisol is typically in the midsection around the organs as a survival/protection mechanism. When you aren’t getting proper sleep, insulin levels are impacted as well. The body becomes metabolically groggy and continues to hold onto fat as it struggles to try to process it.
When the outcome we desire is fat loss, we have to do everything we can to control appetite, manage hunger and connect the stomach to the brain in order to figure out a healthy relationship with food. If we had to choose one area to focus on between food, movement or sleep, it would be sleep every time, hands down.
Mentally, you must ask yourself why you want to lose fat and be aware of these three things: don’t over-exercise, eat to your body’s needs and really pay attention to sleep and stress. For more help and information, join us in-person by signing up for our LoseSmart program. To learn more about weight loss, check out our Inspired Intentions podcast here.