There are many individuals who believe that just by hitting the gym and following a healthy diet, they will be able to shed off all the extra weight. While this may be true for a select few, it is not exactly the case for everyone. In reality, there are other factors that could be affecting your weight gain or loss, factors that you may not be aware of.
How Is Your Sleep Aligning With the Sunlight?
One of the primary reasons that you gain weight is because your body does not register the ‘dinner’ or ‘snack’ signals to regulate the amount of food that it takes in. When the sun starts to shine outside, it signals your body that it is time for you to be awake and active. While you may feel energized by the sunlight, it could very well be that your body is fighting against you in an effort to preserve as much energy as it can for later use.
To best understand how poor quality sleep can be affecting your weight, it is important to first understand what ‘quality’ means in this case. According to the National Sleep Foundation, sleep quality is described as the “contents, ease, and duration of sleep episodes.” While different people may experience sleep differently, a good night’s sleep should generally be characterized by some or all of the following:
- Comfort – The sleepers should feel that they are in comfortable positions and that their body is not being violated by their bedsheets or mattress. There should not be any unpleasant sensations such as pinching, poking, or burning.
- Refreshing – The sleepers should feel that they are awakening with a burst of energy, not feeling sluggish or worn out.
- Drowsy – While sleeping, the brain should still be functioning at a low level, ensuring that the individual is not overly aroused by external stimuli such as bright lights or noises. Drowsiness generally indicates that the night’s sleep was of good quality.
- Healthy – The sleepers should not have any medical conditions that prevent them from getting a good night’s sleep. Poor sleep can be a symptom of many different ailments including depression, anxiety disorders, and sleep apnea.
- Dreamy – People having a good night’s sleep should experience vivid dreams at least once every night. Vivid dreams can be a sign that the night’s sleep was of good quality.
If you are having trouble falling asleep or staying asleep, it could be that your body is not adjusting well to the changes in the seasons or to the sunlight. This may be causing you to experience sleep apnea, a condition in which the individual stops breathing during sleep. Severe sleep apnea can result in weight gain due to chronic lack of sleep. Those who experience this condition may also feel sluggish, irritable, and experience decreased mental function, all of which can contribute to decreased productivity at work and more frequent arguments with family members. This is why it is important to note that poor sleep quality can lead to weight gain.
Are You Getting Enough Vitamin D?
The sun gives us vitamin D, but many people do not get sufficient amounts from natural rays alone. For those who are deficient in vitamin D, eating vitamin D-rich foods like salmon and liver may help to improve their condition, but it is best to seek out supplements. The importance of vitamin D in relation to weight loss is that it helps the body to process carbohydrates more efficiently, resulting in fewer carbohydrates being converted to fat. Vitamin D also boosts the body’s ability to fight off infections, making it a vital nutrient for the immune system.
When the body does not receive sufficient amounts of vitamin D, it stores it in the fat tissue. This causes the individual to have a vitamin D deficiency, which is defined as having less than 20 ng/ml of vitamin D in the blood. Those who are deficient in vitamin D tend to have more fat tissue than those who are not, even when they are of the same weight. Vitamin D also helps the body to metabolize fats, meaning that it can be used as an energy source instead of being stored as excess calories. As a result, vitamin D helps to combat obesity by boosting the body’s ability to burn calories, allowing it to be a key player in the weight loss process.
A 2018 study from the United Kingdom compared the effectiveness of vitamin D3 compared to a placebo in terms of weight loss. The results of the study suggest that individuals who took vitamin D3 (cholecalciferol) lost a significantly greater amount of weight than those who took the placebo (salt). Furthermore, the vitamin D3-treated group also lost more fat mass and less muscle mass than those who took the placebo. The conclusion of the study was that vitamin D3 was more effective than a placebo in helping the participants to lose weight. The vitamin D3 supplements were more expensive than the placebo, albeit not significantly so ($6.20 vs $5.56 per day). However, given that most people do not get sufficient amounts of vitamin D from natural sources, the additional cost may be worth it.
If you do not think that you are getting the amounts of vitamin D that your body needs, it may be worth considering supplements. While they are not essential for everyone, vitamin D aids the body in important biochemical processes, meaning that it can contribute to a healthier, slimmer you.
Are You Hydrated?
When you sleep, your body fluids such as saliva and perspiration are at their lowest ebb. This makes it easier for bacteria and viruses to proliferate, resulting in the spread of diseases. To prevent potential illnesses, it is essential that you maintain a healthy hydration level. The body is most at risk of dehydration when it is exposed to the sun’s ultraviolet rays, especially when going from a warm room to a cool one. When this happens, the skin overheats and can no longer retain water, causing the individual to become dehydrated. While there are various ways that dehydration can be prevented or treated, the best way is through hydration. This is why it is important to always drink plenty of water even when you are not thirsty. In most cases, drinking more than sufficient amounts of water will not result in weight gain; however, it can help to prevent the body from storing calories as fat. If you are searching for a way to boost your metabolism and speed up the weight loss process, drinking sufficient amounts of water may be the solution. While it can be difficult to drink enough water daily, especially in the summer, a simple rule of thumb is to drink at least 16 ounces for every hour that you spend outside. For example, if you spend three hours outside in 90-degree heat, you should drink 72 ounces, or 2 quarts, of water.
To ensure that you stay hydrated, drink several small glasses of water before each meal, especially when going from a cool room to a warm one. This will help to regulate your blood sugar level and prevent you from becoming dehydrated. When blood sugar levels are out of balance, dehydration is very likely to follow. If you feel that you are already drinking the recommended eight glasses of water daily, you may not need to increase your water intake. Talk to your doctor or healthcare professional to find out what the exact amount of water should be for your own personal needs.
Is Stress Affecting Your Weight?
Many people think that stress contributes to weight gain. However, depending on the type and source of the stress, this could be far from true. For instance, if you are under a lot of financial pressure, losing weight might be challenging, even if you are working out regularly. A high level of stress can result in insomnia, which in turn, can cause the individual to eat more, resulting in weight gain. Another example of how stress can affect weight is through the metabolism. If you are constantly worried about money, food may become scarce, resulting in weight loss. In these situations, weight loss can be a serious health issue, especially if it occurs rapidly. Those who experience severe weight loss may also develop psychological problems due to social isolation. This is why it is important to identify the stress factors in your life and learn to manage them appropriately.
Is Bad Habits Causing Your Overness?
One of the primary reasons that individuals gain weight is because of their bad habits, especially when combined with a sedentary lifestyle. Many people eat rapidly, consuming large quantities of food without regard for how much they actually need. This can contribute to obesity, especially in those who are already struggling with a bad weight problem. Another bad habit that people develop when they are trying to lose weight is going on “diets.’ What happens is that they lose weight temporarily, only to regain the lost weight once they go back to their old ways. This is why it is best to avoid these habits if you want to lose weight and keep it off.