Eating a diet too high in processed foods (and hence processed fructose and other added sugars), along with eating too frequently, tend to be among the primary causes of a bulging waistline. However, as discussed in a recent article, a number of other lifestyle factors can contribute to the problem.
So, in addition to correcting your diet and implementing a fasting regimen, addressing the following factors may boost your chances of successfully eliminating those extra inches around your midriff:
1 Lack of exercise:
To maximize your weight loss results, be sure to incorporate some form of high intensity interval training (HIIT). This short intense training protocol improves muscle energy utilization and expenditure, due to its positive effects on increasing muscle mass and improving muscle fiber quality. Muscle tissue burns three to five times more energy than fat tissues, so as you gain muscle, your metabolic rate increases, which allows you to burn more calories, even when you’re sleeping. Further, several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session.
The combination of intermittent fasting and HIIT is a particularly potent combination, as when done in tandem it virtually forces your body to burn off excess body fat. I also recommend getting more walking into your daily life. Ideally, aim for 7,000 to 10,000 steps a day, over and above your regular exercise regimen. Not only will this give your metabolism a boost in the right direction, it’s also necessary to counter the ill effects of too much sitting—which in and of itself increases your risk of insulin resistance and metabolic dysfunction, even if you exercise!
2 Magnesium deficiency:
Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms, or even muscle spasms and eye twitches, low levels of magnesium could be to blame. Researchers have also found that people who consume higher levels of magnesium tend to have lower blood sugar and insulin levels.
Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.
3 Diet soda consumption:
Contrary to popular belief, diet soda can actually double your risk of obesity compared to drinking none, and research has shown that drinking diet soda increases your risk of weight gain to a greater degree than regular soda. If you’re serious about weight loss, ditch all sweetened beverages, including artificially sweetened ones, and opt for pure filtered water.
4 Beer and alcohol consumption:
Alcohol of all kinds will tend to promote weight gain, so consider cutting down on the number of drinks you indulge in each week. Beer has the added adverse effect of raising your uric acid levels, which promotes chronic inflammation.
Chronic stress will keep your stress hormones elevated, which can hinder weight loss efforts, so be sure to incorporate some stress-busting activities. As you learn how to effectively decrease your stress level, your cortisol will stabilize, your blood pressure will drop, and your health will improve in just about every way.
It’s important to realize that stress management isn’t something you save up to do on the weekend—it needs to be done on a daily basis, because that’s how often stress rears its ugly head. There are many different stress reduction techniques, including: exercise, meditation, mindfulness training, yoga, spending time in nature, music, and EFT (emotional freedom techniques), the latter of which is a very effective form of energy psychology that can help “reprogram” your ingrained stress responses.
Losing weight at menopause can be difficult as so many factors are involved. Your body naturally starts shifting production of oestrogen from your ovaries into the fat cells of the abdomen, hips and thighs and no matter how good your diet unless you counter any oestrogen dominance it cannot be as effective.
Balancing with bioidentical progesterone will help as it can rid the body of excess fluid produced by the oestrogen and reduce anxiety and stress, all of which can contribute to weight gain.
‘How To Cope Successfully With Stress’ ebook by AnnA Rushton available from her website Marketplace at http://creativecatalyst.co.uk/product/how-to-handle-stress-your-proven-action-plan/