If you’re doing all the right things, but the scales won’t budge, these four common weight-loss saboteurs could be to blame
So, you vowed to
be healthier and slimmer this year. You’ve been nibbling on carrot sticks
between meals, religiously keeping a food journal and slogging
it out at the gym daily, only to find that the scales... Just. Won’t.
Budge.
Putting in all
that effort and not seeing the reward is beyond frustrating, but before you get
ready to ditch those carrot sticks for a king-size Kit Kat, check this out.
Some surprising factors, you’ve probably never even considered, could be
sabotaging your efforts. So, don’t abandon your goals just yet. We help you
dodge these cunning weight-loss traps to put your fat loss in the fast
lane.
1. Your brain’s missing the message
You might think
weight loss is just the result of a good fitness and food combo, but your brain
plays a big part in helping you slim down, too. Everyone’s noggin is wired
differently, which means that some people have a reduced response to the
appetite-satiating hormone leptin. Leptin’s job is to tell your brain when you
need to stop eating and start processing calories, but if you produce too much
of the leptin hormone, your brain receptors may become resistant to it and the
message simply won’t get through.
‘Usually, when
levels of leptin are high, this acts on the hypothalamus to signal that it’s OK
to stop eating,’ explains Christine Bailey, director of Advanced Nutrition .
‘The problem arises when you become leptin-resistant. Essentially this means
you just don’t stop eating or know when you are full.’
Outsmart it: Watch what you eat
Eating too much
can affect your leptin response, so go easy on portion size and avoid grazing
all day. ‘Chronic overeating and high carbohydrate consumption causes leptin
receptors to become resistant,’ says Christine. ‘This makes it harder to lose
weight as you constantly want to eat.’ Cut out simple carbs such as white bread
and pasta, and eat your complex carbs (think brown rice or wholemeal bread)
before 4pm. Make sure you’re regularly active, too, as a study by the National
Center for Tumor Diseases showed that exercise combined with a healthy diet can
lower those leptin levels by up to 40 per cent.
2. You’re an apple
Your natural body
shape has a huge impact on where you store fat. While pear shapes are more
likely to carry weight around their thighs and bottom, apple shapes hold on to
fat around their middles. Tummy fat is often associated with high levels of the
blood sugar-balancing hormone insulin and elevated levels of the stress hormone
cortisol. So if you’re an apple shape with a stressful job, you’re probably
fighting a tougher battle than the rest of us. ‘Apple shapes have a harder time
shifting weight than other body shapes,’ says Christine.
Outsmart it: Quit sugar
As
tempting as it may be to reach for the choccie when deadlines loom, caving to
sugar cravings can sabotage your good work in the gym. Aim to minimise sugar
intake to keep your blood sugar even and whittle your middle – this means
cutting back on simple carbs such as white pasta and rice, as well as the
obvious biscuits, chocolate and other sweet treats.
Making an effort
to reduce stress could also help, as the stress hormone cortisol tends to
cushion your waistline. ‘Take stock of your stress levels - they may be
holding you back,’ adds Christine.
3. Your immunity is low
If
you’re dramatically cutting calories, you could actually be stalling your
slim-down. Radically reducing calories (prolonged fasting or detoxing) can
lower your levels of cytokines – immune cells which play a role in weight loss
– according to a study by the University of Illinois College of Medicine. ‘In
addition, food intolerances and sensitivities, which lead to an immune
response, have been linked to water retention, bloating and weight-loss
difficulties,’ adds Christine.
Outsmart it: Power up your body
If you think
certain foods may be triggering a response, cut out the suspected food for a
month, then slowly reintroduce it, to see if symptoms subside. Ditch calorie
counting for a wholesome, balanced diet packed with antioxidant fruit and veg
to power up your immune system. Aim for a variety of food colours and ensure
you eat all food groups.
4. Your digestion is sluggish
We’ve all heard of
friendly gut bacteria – the millions of good guys who keep your digestive
system working efficiently – but scientists have found a new digestive hero. A
bacterial strain called Akkermansia muciniphila is thought to help keep you at
a healthy weight while minimising the risk of type 2 diabetes. A study
published in the Proceedings of the National Academy of Sciences found adequate
levels of this strain ward off obesity and insulin resistance in mice.
Outsmart it: Feed your gut
Sure, you can opt
for probiotic-rich food to up your friendly bacteria, but the smart move is to
pay attention to what’s already there. So nosh on prebiotic food to maintain
the super-duper Akkermansia muciniphila strain. You can get a dose from
bananas, oats, artichokes and asparagus.
5 secret assassins
These foods sound
pretty healthy, but just how innocent are they?
1. Flavoured probiotic yoghurt
Probiotic yoghurts
are a great way of maintaining your body’s inner ecosystem, but add a sweet
flavouring and the high sugar content negates any of the beneficial
effects.
2. Sushi
It’s wrapped in
seaweed and it’s full of fish, so it sounds pretty healthy, but sushi is packed
with salt which, in high quantities, can lead to water retention and
bloating.
3. Olive oil
Olive oil is the
perfect accompaniment to salads, but a no-no for cooking due to its low smoke
point. Fry or bake with metabolism-boosting coconut oil instead, as the medium
chain triglyceride make-up means the oil remains stable at a high
temperature.
4. Cereal
Eating a good
brekkie is essential for weight loss. After eight hours without food your body
needs fuel to support its adrenal glands and regulate insulin. Ditch sugary
cereals, which cause blood sugar highs and lows, for complex carbs and
protein – such as scrambled eggs on toast. You’ll feel full for
hours.
5. Fruit juice
Think
OJ is a great way to get your five-a-day? Think again. Fruit juice is packed
with sugar, and too much leads to weight gain. Opt for veg juices
instead.
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