By Neha Ranglani, integrative nutritionist & health coach
In our quest for a healthier weight, we often focus solely on what’s on our plates, forgetting that our bodies are influenced by much more than just the food we eat. And surely it’s not as simple as calories in v/s calories out. Picture this: you’ve had a rough day at work, barely slept a wink last night, and now you’re feeling stressed and overwhelmed. Suddenly, that slice of cake or bag of chips seems like the perfect comfort. But it’s not just the occasional stress eating that affects our weight. It’s also the hours we spend glued to our screens, the way we move (or don’t move) throughout the day, and even the conversations we have with ourselves.
Factors that Affect Our Body Weight Beyond Food
Factors, like sleep patterns, stress levels, movement habits, thoughts, relationships, and emotions, all play a part in shaping our bodies and our health. Let’s take a closer look at how each one can impact our weight and well-being.
Sleep:
Sleep is a fundamental pillar of health, yet it is often overlooked in discussions about weight management. Research has established a clear link between sleep quality and body weight regulation. Inadequate sleep disrupts hormonal balance, leading to increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satiety hormone). This hormonal imbalance can trigger cravings for high-calorie foods and disrupt appetite regulation, ultimately contributing to weight gain. Additionally, poor sleep habits are associated with alterations in metabolism and insulin sensitivity, further exacerbating the risk of obesity and metabolic disorders.
Stress:
Chronic stress is our constant companion in this modern life, and its impact on body weight should not be underestimated. When faced with stress, the body releases cortisol, a hormone that stimulates appetite and promotes the storage of visceral fat – the type of fat linked to increased risk of chronic diseases. Moreover, stress-induced emotional eating can lead to the consumption of calorie-dense foods as a coping mechanism, further compounding the effects of stress on weight gain. Learning effective stress management techniques, such as mindfulness, meditation, and deep breathing exercises, can help mitigate the negative impact of stress on body weight.
Movement:
Physical activity is a cornerstone of weight management, but its significance extends beyond calorie expenditure. Regular exercise not only burns calories but also improves metabolic health, enhances mood, and reduces stress levels. Incorporating both aerobic exercise and strength training into your routine can boost metabolism, build lean muscle mass, and promote fat loss. Additionally, adopting an active lifestyle – such as walking or biking instead of driving, taking the stairs instead of the elevator, and engaging in recreational activities – can increase daily energy expenditure and contribute to weight maintenance.
Thoughts:
When it comes to managing weight, our thoughts and beliefs are super important. Negative self-talk, thinking our bodies aren’t good enough, or setting unrealistic goals can mess with our weight loss efforts. But here’s the good news: if we focus on being kind to ourselves and staying positive, it can help. By changing negative thoughts, setting goals we can reach, and celebrating small wins, we create a positive vibe that helps us stick to healthy habits for the long haul.
Relationships:
Human connections play a significant role in shaping our behaviors and lifestyle choices. Our relationships with others affect how we eat and move. When we have friends, family, or even a support group cheering us on, it makes a huge difference. They give us that extra push, keep us accountable, and motivate us to stick with our weight loss goals. But on the flip side, if we’re surrounded by people who aren’t supportive or bring us down, it can mess with our progress. Toxic relationships might even lead to emotional eating or self-sabotage. That’s why it’s so important to build a network of positive relationships and hang out with folks who are on the same health journey as us. When we’re surrounded by positivity and support, it makes it easier to make healthy choices and stick with them.
Joy and Emotions:
Emotions play a profound role in shaping our relationship with food and our bodies. Our feelings have a big impact on how we eat. You know those times when we reach for food for comfort when we’re sad, stressed, or just looking for some comfort? It happens to a lot of us. However, relying on food to fix our emotions can mess with our weight loss plans. It can leave us feeling guilty, ashamed, and stuck in a cycle of eating because of how we feel. But here’s the thing: finding other ways to bring joy into our lives, like doing things we love or hanging out with people we care about, can help break that cycle. If we practice being more mindful about how we’re feeling and when we’re hungry or full, it can help us eat more intuitively and make healthier choices.
By addressing these holistic factors and adopting a comprehensive approach to health, individuals can optimize their chances of success in achieving their weight loss goals. Embracing self-care practices, seeking social support, and cultivating a positive mindset are essential steps on the journey to lasting weight management and vibrant health.
About the Author: Neha Ranglani, is an integrative nutritionist, lifestyle educator, health coach, YouTuber, and plant-based food coach with an experience over a decade. Visit her website at https://neharanglani.com