11 . 2020
Your metabolic health can sometimes derail when there’s a disruption of energy homeostasis in the body and as a result you can experience weight gain.
Homeostasis is the body’s ability to maintain a stable balance when regulating hormones, body temperature and water balance and despite weight control, if this is out of whack then you can struggle to keep off the kilos even if you lead a calorie restricted diet.
So, what can you do about it? According to research, honouring homeostatic cues and improving metabolic health can help prevent weight cycling.
Improving sleep, gut health and fitness levels are some of the key elements to honouring these homeostatic cues.
In regards to fitness, try mixing up your workouts with interval training. The metabolism gets an added boost when you add sprints to your workouts.
To improve gut health reducing your consumption of sugary processed foods is one way, as well as consuming foods such as whole grains, fruits and vegetables, nuts and seeds as well as polyphenol rich foods such as green tea, dark chocolate and red wine and fermented foods such as yoghurt, kombucha, kefir and sauerkraut.
Taking probiotics can also help restore healthy gut bacteria.
During a three-month study, women taking probiotics lost 50 per cent more weight compared to the group taking a placebo.
In particular Lactobacillus gasseri has been shown to prove to be the most promising probiotic bacteria to show effective results on weight loss.
One study looked at 210 people suffering from belly fat and found that taking Lactobacillus gasseri for 12 weeks reduced body weight as well as BMI and waist size, while belly fat was reduced by 8.5%.
Sleep is also an important factor to getting your homeostatic levels back in check.
One study showed that those suffering from insomnia improved their sleep quality by 83 per cent with daytime light exposure.
A nice brisk power walk around the block during the day is probably the best way to get some sunlight and incidental exercise.
Studies show that exercise is one of the best ways to improve sleep and stress levels while reducing symptoms of insomnia.
You should also reduce your blue light exposure before bedtime, so avoid watching TV or reading on your phone or device two hours before bed.
Research shows that blue light can affect your circadian rhythms and reduce melatonin the hormone that helps you relax and get to sleep.
You should also avoid alcohol just before bedtime as it can impact your sleep and melatonin production, studies show.
Eating late into the evening can also affect your sleep quality and melatonin production, so avoid eating a heavy meal at least four hours before bedtime and if you do feel a little peckish in between, have a chamomile tea and or a cup of magnesium rich cocoa.
Magnesium salt baths are also a good way to induce a good quality night’s sleep.
Studies show that on a chemical level, Magnesium activates the parasympathetic nervous system, which helps you feel calm and relaxed.
It also regulates your hormone melatonin allowing you to fall into a deep and refreshing sleep.
Creating a routine where you do some exercise such as walk, run, cycle or outdoor workout in the sunshine, have a relaxing magnesium bath and herbal tea or cacao before bedtime and ensure you go don’t sleep on a full stomach, avoid alcohol and blue light, will help you establish good habits and practises to ensure a deep and relaxing sleep.
In essence, if you’re struggling with weight loss, then these simple tips should help get your body realign itself and kick start its metabolic health once again.