Weight loss makes it into most people’s New Year’s resolution lists at the beginning of each year or as we head toward bathing suit season. For those of you who are trying to lose weight, there are a few things you should watch out for that could get you off track.
Make sure you get 7-8 hours of sleep a night. The October edition of the American Journal of Epidemiology reports that women who don’t get enough sleep a night are at a higher risk to gain weight. In fact, women who got less than five hours of sleep a night were one third more likely to gain 33 pounds over the next 16 years. Try to get to bed a little earlier and create a quiet, dark sleep environment.
Eating foods that are high in fat can sabotage your workout, especially if they are the bad kinds of fat (see my blog post on healthy fats). Try to get no more than 30-35 percent of your calories from fat. The FASEB Journal reports that rats that were fed large amounts of fat could only run 50 percent as far as rats that were fed a low-fat diet. Your body has a hard time using fat as an energy source, so your muscles can’t use it efficiently as a fuel. When you eat fat, try to get a healthy fat source, such as wild salmon, avocadoes and nuts.
Avoid MSG. This food additive is used to enhance flavor, but may sabotage your weight loss efforts. A study done at the University of North Carolina at Chapel Hill has found that MSG may keep your body from effectively regulating your appetite. MSG is often used at Chinese restaurants, but is also in foods you might not expect, such as canned soups, smoked almonds, instant noodles, salad dressings, and chips. Check food labels for MSG’s aliases: monosodium glutamate, hydrolyzed soy protein and autolyzed yeast. Remember that it’s always healthier to choose whole and fresh foods over processed foods.
If you would like some help reaching your weight loss goals, contact me for a Free Discovery Session to learn how health coaching can help you!
I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.