There’s no doubt that we’re a country obsessed with being thin, yet over 60 percent or more than two thirds of American adults and nearly one third of adolescents and children are overweight or obese and also suffer from or are at risk for serious chronic illnesses like heart disease and diabetes. The weight loss industry can’t churn out diet books and fat loss magic pills and potions fast enough to fulfill our needs. And as research points out, the majority of those who are lucky enough to lose weight, end up gaining it all back and then some. So what’s up with that? Generally speaking, weight loss does depend on getting the right balance or I should say deficit between calories burned and calories consumed. However, there could be 4 other saboteurs that may be keeping you fat.1.) Eating late at night. I’m sure you’ve heard this one many times before, but researchers at Northwestern University’s Center for Sleep and circadian Biology just published new evidence suggesting that irregular eating habits caused certain groups of people to be overweight. So if you work the grave yard shift and eat at night, you skip breakfast or you take in most of your calories after the dinner hour and then wake up later for a midnight snack you’re not doing your waistline a bit of good.
2.) Not getting enough sleep. If you’re averaging less than 7 hours sleep on a consistent basis, chances are you’re stacking the chips against you in your quest for a slim waistline. There’s an inverse relationship between sleep and fat. In other words the less sleep you get the fatter you’ll probably become. Our hormonal system that regulates our hunger hormone (ghrelin) and satiation hormone (leptin) will become big time disrupted when you clock in too little sleep time. In fact recent research proved that when sleep was limited to 5.5 hrs per night on average the subjects lost less fat than when they were on their mild calorie reduced diet and got 8.5 hrs. of sleep per night. Both groups lost about the same amount of weight; however the sleep starved group lost only 27 percent of the weight as fat and those who got adequate sleep lost up to 57 percent of the weight as fat. That also means the sleep starved group lost more lean tissue which makes the problem even worse because that will then lower your metabolism even more. Adding to the viscous cycle.
3.) We’re designed to desperately store FAT. Our bodies have an unbelievable ability to store fat and it goes way back to the days when food was actually scarce. Can you even wrap your arms around that thought? Also, back then we expended tons more energy scrounging for our next meal. Now, the average persons scavenge for their next meal goes no further than from the couch to the frig. Not a whole lot of calories burned there. Today calorie dense food is everywhere and the majority of us sit on our butts pretty much all day long. And to add insult to injury, the fatter we get our pancreas pumps out more insulin adding another layer (insulin resistance) of opposition to our quest to slim down. This condition of too much sugar in the blood and insulin resistance is the hallmark of diabetes. Mother Nature tries to have the last laugh and keep every ounce of that fat that you’ve collected over the years. So it is much easier to keep trim over time, than to try to get your body back after you’ve taken a sabbatical. However, that doesn’t mean it can’t be done, it’s just going to be a little more difficult than the person who’s kept on top of it.
4.) Eating too much added Sugar. The SAD (Standard American Diet) which is made up of a ton of highly processed foods is laden with added sugars and syrups which according to the American Heart Association, “may be linked to metabolic abnormalities and poor health”. No s#%t!!! Americans on average are taking in about 22.2 teaspoons (355 kcals) daily of added sugar. They also pointed out that the big bad guys are sodas and other sugary beverages like sports drinks and fruit juices. You also have to watch out for some of the other foods proclaimed to be healthful like reduced calorie salad dressing and dried fruit and snack mixes. And if you think you’re doing good and you don’t eat a lot of the white stuff, check out this visual that a friend of mine Chris Aarhus emailed me. It sure puts things into perspective. Also, goes along with the saying that “if it comes in a bag or a box, it’s probably not the best thing for ya”.
I totally agree on the lack of sleep. I have so many clients that eat right and exercise but have such a hard time losing fat. They only sleep 4-5 hours a night. I keep trying to tell them they need to sleep more but what do i know, I am only a personal trainer. Also, I lost 70 lbs myself. I sleep 8 hours most nights. People just don’t realize how important sleep is.
Isn’t it amazing how many people are surviving (not too well either) on 4-5 hrs sleep per night. And their body’s really show it in so many ways. I can totally relate and struggle with it too, because I get up very early (usually 3am) to meet my clients early. But I guess you just have to make it a priority, quite diddling and get your butt in bed at a decent hour.
That was a good read! I
So happy you got something out of it!