Why losers might not feel so good

Toxin release

According to research published in the International Journal of Obesity, environmental pollutants trapped in fat cells are released back into the bloodstream when you lose weight. The data collected from 1 099 adults looked at blood concentrations of six pollutants as people lost weight. Compared to those who reported gaining weight over a 10-year period, those who had lost significant weight had 50-percent higher levels of pollutants in their blood. Scientists say the release of these chemicals as body fat is lost may account for feeling ill as you shrink your shape.

This study highlights why it's particularly important to eat a "clean" diet that boosts immunity and optimizes health as you lose weight. It is advised is to eat on a regular schedule to give your body consistency. This will play a major role in regulating hormones, and focus on the quality of your food by building meals made from nutrient-rich balanced portions of veggies, fruits, whole grains, lean proteins and plant-based fats.

Surging hunger hormones 

Studies show that as people lose weight, levels of a hunger hormone called ghrelin rise. It may be a built-in survival mechanism since our bodies don't know the difference between voluntary food restriction and famine.

The following strategy may be effective in combating hunger: 

1. Eating on a regular schedule - Eat breakfast within an hour of waking up, with meals and snacks no sooner than three and no more than five hours apart. Eating on a regular schedule helps train your body to expect food at these times to better regulate appetite.

2. Include lean protein - Eat plant-based fat and fibre-rich foods at every meal as each has been shown to boost satiety so you feel fuller for longer.

3. Getting enough sleep - Adequate sleep should be a key part of your weight-loss programme, as getting too little sleep has been shown to increase appetite and boost cravings for fatty and sugary foods.

The mourning period

Starting a healthy eating programme can put you on an initial emotional high. It's exciting to make a fresh start. But as time goes on it's normal to start missing your 'former food life,' from foods you enjoyed but no longer eat, to comfortable rituals, like curling up on the couch with a bag of chips while watching TV. It's also tough to let go of the freedom that comes with just eating whatever you want, whenever you want, as much as you want. It is like a mourning period as you come to terms with letting go of the former relationship you had with food. 

Change is always difficult, even when it's a healthy change. If you feel like giving up, think about all of the reasons why you're doing this that really matter to you - making a list can really help. Write down of all the 'pros' of staying on track. For example, maybe you're looking for more energy or confidence, or you want to be a healthy role model for your kids or family. When you feel like falling back into your old routines, remind yourself how important the things on that list are to you. And if your old habits were to meet emotional needs, experiment with alternatives to fill the void. For example, if you used to turn to food for comfort or to celebrate, try out other ways to meet those needs that don't involve eating.

 

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