6 common causes of excess body fat
1. Portion sizes are too big
Large portion sizes are one of the many contributors to overeating and unwanted weight gain. Simple tips to reduce this include using a smaller plate, not eating anything directly from its packaging, and eating slowly. Did you know that fast eaters are up to 115% more likely than slower eaters to be obese? Eating slowly has many benefits such as: helping you to eat less by increasing fullness hormones, decreasing calorie intake, improving digestion, enabling better nutrient absorption and reducing stress levels. For more information on portion control, see this article
2. Consuming too much carbohydrate
Eating too much heavy carbohydrates in your daily life such as bread, rice, cereal, pasta, potato, crackers and anything made of flour is one of the most common reasons people struggle to lose weight. Rather than making carbohydrates the main component of your diet, focus more on increasing protein and quality fats. Protein sources include beef, lamb, poultry, seafood, eggs, Synd-X protein powder, legumes, nuts and seeds. Quality fats include seafood, eggs, avocado, coconut oil, olive oil, nuts and seeds. Eating protein and fat together increases satiety, stabilises blood sugar levels and reduces cravings.
3. Excess Stress
Easier said than done, but it is so critical to get a handle on your stress. Particularly if it’s getting in the way of your day-to-day life and overall mental health. When we are stressed our cortisol level goes up. Cortisol is our stress hormone, and if chronically elevated it can raise your blood sugar level, promote abdominal weight gain and encourage sugar and carbohydrate cravings. Therefore, if you’ve been feeling stressed out, you’re more likely to crave sugar and high carb foods. Learn more here
4. Lack of Physical Activity
Exercise has many benefits such as improving heart and lung health, maintaining a healthy weight, strong bones, reducing blood pressure and boosting mental health. The good thing is that there are several different forms of exercise to suit any individual. Effective exercises include swimming, cycling, walking, Pilates, dancing, tennis and body weight exercises such as push ups, lunges, squats, etc. Ideally, you want to be working at a level where you work up a sweat. L-glutamine can help to reduce muscle fatigue and improve muscle recovery, as well as stimulate muscle growth and repair.
5. Drinking too many calories
It’s often easy to lose track of how many calories you are consuming in your drinks. Energy drinks, soft drinks, fruit juices, milky beverages and alcoholic drinks can quickly add up and lead to excess weight. It’s important to cut back on high calorie drinks and instead focus on drinking 2L of water a day from filtered water and herbal teas. Get into the habit of carrying a water bottle with you everywhere you go. It’s easy to mistake thirst for hunger and overeat, so by increasing water intake you may find you are consuming less food overall.
6. Lack of Sleep
Ideally, you want to be getting around 7 to 8 hours of sleep a night. Several factors can get in the way of this however such as shift work, parenting newborns, sleep apnoea, restless legs syndrome and insomnia. Did you know not getting enough sleep can directly impact your mental health, increase carb cravings and encourage abdominal weight gain? Exercise, avoiding screens close to bedtime, sipping chamomile tea, reducing stress, magnesium and meditation can all help improve sleep quality. Our Magnesium ultra potent powder comes in a delicious strawberry or citrus flavour and can relieve disturbed sleep and reduce sleeplessness.
Leave A Comment