Mistake Wrecks Weight Loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
No. 1 Mistake that Wrecks Weight Loss Efforts + Solution!
Picture two different people attempting the lose weight. One is losing weight at a healthy rate each week and one is not!
The troubling part is that when you talk to both, they share a common approach:
- They eat meals that focus on a moderate balance of carbs, lean protein and vegetables.
- They exercise at least three times per week, focusing on both cardio and weights.
- They know which foods are truly healthy and which they need to limit—and they do.
And yet one friend—the one who continues to struggle—can’t maintain her focus.
They have trouble controlling their hunger, always craves sweets, and, despite their biggest efforts in the gym, they don’t seem to achieve the same results as someone else following the same workout program!
Scenario: Which person are you…. “Loses Slow” or “Loses Fast”
Read more as I will reveal #1 mistake that wrecks weight loss efforts! (And it’s NOT what you think!)
Sleep Controls your Diet (this Mistakes Wrecks Weight Loss Efforts)
Even with the best eating pattern and fitness routine, if sleep is off, your weight loss efforts are severely hindered!
According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.
We all have heard that in order to lose weight is to “eat less and move more”. It’s not quite that simple. Sometimes you want to eat less and move more, but it seems impossible to do so. Do these reasons sound familiar: Between living your life, working, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realize that sleep is the key to being rewarded for your diet and fitness efforts.
What are the effects of lack of sleep?
- Poor sleep changes your fat cells. Have you ever wondered why you wake up exhausted? Dazed? Confused? Maybe even a little grumpy? Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. When insulin is not functioning well, excess insulin ends up storing fat in all the wrong places like the liver. This is also how we become fat and suffer from Diabetes.
- Lack of Rest Makes You Crave Food. Many believe that hunger is related to willpower and learning to control the call of your stomach. This is far from true! Hunger is controlled by two hormones: leptin and ghrelin. Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin (the greedy hormone!) you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. Trust there are many other factors that go into the equation. In a nutshell, adequate sleep will help you control leptin and ghrelin and aid in successful weight loss.
- Sleep Sabotages Gym Time. Unfortunately, the disastrous impact spreads beyond eating and into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young. But sleep (or lack thereof) is the enemy of muscle. Research supports that sleep debt decreases your body’s ability to make muscle, causes muscle loss, and can lead to a higher incidence of injuries.
Lack of Sleep is the Mistake that Wrecks Exercise/Workouts and Weight Loss
Unfortunately, the disastrous impact spreads beyond eating and spills over into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young (and vibrant). But sleep (or lack thereof) is the enemy of muscle.
Research continues to support that sleep deprivation decreases your body’s ability to make muscle, causes muscle loss, and can lead to a higher incidence of injuries
What is the solution? (Summary)
The key to avoiding the #1 mistake that wrecks weight loss efforts is to…
Prioritize Sleep! (and reduce your evening ‘To Do’ list) While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more nights of poor sleep. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.
If you are “cringing” because you can’t image getting 7 hours of sleep every night. That means you have way too much going on. Whether its Overwhelmed. Overcommitted. Stressed. Or the like. Our circumstances does not change what our body needs to performance at its optimal capacity.
The magic question is “HOW” in the world to I get SEVEN hours of sleep (every night) with all that I have going ON!
Take Away Message
The magic question is “HOW” in the world to I get SEVEN hours of sleep (every night) with all that I have going ON! Good question and one I welcome the opportunity to figure out together! I have a series of sleep ‘exercises’ I walk through with my private clients to help pave the way to add more sleep hours into their lives!
Many don’t realize that part of having a restful night is good nutrition and will avoid a major mistake that wrecks weight loss success.
Download my free meal plan & guide book called “Jump Start Your Weight Loss & Boost Your Energy Levels“. This is a 5-day meal plan with fast and easy-to-prepare meals that also contains a step-by-step meal prep guide and itemized grocery list!
Sandra Recommends
If you’ve been tweaking your intermittent fasting window, trying every new version of Keto, or thinking you need to shop exclusively at Trader Joe’s or Whole Foods to eat healthy… it’s time for a change! Especially if you’ve been trying for 3 months or longer without results.
As Einstein said, “Insanity is doing the same thing over and over and expecting different results. “So, if your current strategy hasn’t given you the results you deserve, why keep doing it?
Do you feel like you’ve tried every diet created? After trying all of these diets you’re likely left feeling frustrated and disappointed because you can’t keep the weight off for good. It can be incredibly tiresome to always feel like you’re starting over without any real change in your body.
If you’re struggling with weight loss or confused/overwhelmed about what to eat… you’re in the right place!
I’ve got you covered!
That’s why I created this 5-Day meal plan. In this easy-to-follow guide, you’ll experience:
- Surge of energy levels throughout the day (think 2-4pm typically crash n burn)
- Benefits of eating satisfying meals that will keep cravings at bay
- Waking up feeling refreshed, energized, and ready to take on the day
An added bonus is you will “Jump start Your Weight Loss & Boost Your Energy Levels”!
Click [HERE] to grab your free copy! (www.ActionChoices.com/jumpstart )
Another Sandra Recommends
Listen to the FB LIVE Replay for more insightful information on this BLOG.