Inflammation and the body: The hidden reason you might not be losing weight
How exactly does inflammation prevent the body from losing weight? Research suggests that reducing inflammation is not only essential, but also a good first step to long-term weight loss.
When inflammation is present, even those with the most disciplined eating and exercise habits may find they can make little progress losing weight. The reason stems largely from changes seen when the body gains weight or is carrying excess weight, many of which are cyclical (regular/reoccurring) and build on one another.
Inflammation in the body can lead to insulin resistance. This is due to inflammatory compounds that impair the way insulin works. This leads to higher glucose levels, as well as fat accumulation in the liver which further contributes to insulin resistance. They can then start to fuel one another, causing a vicious cycle: weight gain causes more insulin resistance, and insulin resistance leads to more weight gain.
Whether you're carrying an extra 10 pounds of body fat or an extra 60 pounds, you're likely experiencing some level of inflammation, which makes the body irritated and stressed. In a situation like this, the body's primary focus is survival and healing, not weight loss. So, to lose weight, it's key to reduce inflammation and other potential irritants to help the body get back to more "normal" operating conditions.
5 things you can do to reduce inflammation:
Skip processed foods and added sugar
Chemicals, additives, coloring, added sugars, and other compounds in processed foods are all potential sources of irritation. Avoiding these ingredients by choosing more whole foods and minimally processed products foods is key to reducing inflammation. If the ingredient list is as close to homemade then it would be minimally processed. Check here to see example with BBQ Sauce (PS, Woodstock is one of my favs)
Incorporate anti-inflammatory foods
While getting rid of irritants, it's also just as important to refuel with foods that contain compounds that have anti-inflammatory effects. Good sources of these are vegetables, fruits, nuts, seeds, fish and healthy fats, such as plant-based oils, nuts and avocados. So, load up on leafy greens and cruciferous veggies like cauliflower and broccoli, snack on berries and nuts.
Add gut-friendly foods
Strengthening the gut's microbe barrier is essential to reducing inflammation because it can prevent future irritants from slipping through the intestinal wall into the bloodstream. Might be a theme here with cauliflower and broccoli.
Go to bed on time
Did you know that sleep is just as important to weight loss as diet and activity? Getting consistent 7-8 hrs. of continuous sleep most nights to rest, repair and recharge for the next day. Routinely not getting enough sleep (6 hours or less) leaves the body without the resources it needs to function properly creating new inflammation and aggravating existing.
Chill out
Mental and psychological health is just as important because low-grade inflammation won't go away if stress levels run continuously high. If stress is too much of daily problem, learning how to manage and cope when it does occur is key for not triggering new inflammation or aggravating existing inflammation.
It’s clear that there is a lot more to weight loss than just calories in and calories out. We are about teaching you the whole spectrum of health and wellness not just the physical aspect. Please feel free to contact us if you would like to learn more about our one-on-one offerings.
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