If you’re dealing with an energy crisis and trying to lose weight you know how hard it is. There’s nothing more important that will have a direct impact on your ability to lose weight than your energy. Sub par energy shows up in many ways but they can all be summed in this way: one takes shortcuts because of the lack of energy. Shortcuts mean you take the easy way, the convenient way instead of putting the time in that it takes. This affects many aspects needed to lose weight such as putting the time in to plan and cook a good meal and taking the time to have a productive workout. When one is lacking in energy they conserve to get through the day, instead of taking on more. You know the feeling when you’re dragging through the day or need another cup of coffee, the last thing you want to do is exercise. That’s why it’s crucial to bolster sagging energy first before trying to lose weight.
Where to Look if You Need More Energy
- Sleep-are you getting 7-8 hours a night?
- Check bloodwork and rule out anemia, underactive thyroid and possible infections
- Look at stress levels and consider doing a saliva cortisol panel to assess adrenal function
- Look at nutrient deficiencies-common deficiencies include magnesium, b-complex vitamins and vitamin C
- Assess blood sugar levels-are you steady throughout the day or do you have swings, are you craving sweets which is a sign of imbalanced blood sugar
- Consider doing functional testing to uncover the root of poor energy. Organic acids is an excellent test which gives great information. To learn more about this test click here
- Look at what you are eating-how much processed food vs whole food, are you getting enough protein which can also impact energy levels
Natural Energy Boosters
- B-complex vitamins-B vitamins help convert the food you eat into energy. Especially important is B-5 pantothenic acid which helps make adrenal hormones. B12 and B6 are also crucial and will impact energy if deficient.
- Vitamin C-the adrenal glands use up 97% of vitamin C and those with high stress levels are using it right up. Vitamin C is also an important co-factor for those with low adrenaline levels (epinephrine)
- Adaptogenic herbs-adaptogens have been used for many years to help improve stress adaptation and increase energy. Examples of adaptogens include ginseng, rhodiola, ashwagandha, licorice and more. These herbs support cortisol balance which is very important for those trying to lose weight
- Magnesium-magnesium supports the nervous system and is often used for those with high stress and tight/ tense muscles. Magnesium also plays a role with energy and is often deficient as it’s estimated up to 70-80% of the population is considered low in this mineral.
Losing weight is difficult enough but when one has fatigue it is nearly impossible to see steady progress. If you’re struggling and need help schedule a free 20 minute strategy session and start working on your weight and energy goals.
If you’re struggling to lose weight in spite of a healthy diet and exercise, one of the key areas to look at is stress levels. In today’s fast paced environment many of us are dealing with high stress levels. While many people can tell when they are under high stress, others do not recognize the impact stress is having on their health.
3 Ways High Stress Impacts Your Ability to Lose Weight
- Imbalanced cortisol levels-if your dealing with high stress levels you’ll very likely have imbalanced cortisol levels. Stress causes high cortisol levels in the beginning and if not dealt with eventually one will not produce enough cortisol. High cortisol levels are clinically shown to cause belly fat. Many people are able to recognize they need to lose in the midsection and often this is where people tend to gain it the most. High cortisol also means you are in a catabolic state which means breaking down muscle tissue. Catabolic is the opposite of anabolic as in building muscle tissue. One of the keys to losing weight is to build muscle which will in turn increase the body’s metabolism and burn fat at a better rate. It is detrimental to be in a catabolic state breaking down tissue. This is one reason why many struggle to lose weight.
- Cravings-higher stress levels mean more cravings. Increases in cortisol often cause more cravings and imbalanced blood sugar levels. When someone is dealing with lots of stress they often will succumb to eating something they know they shouldn’t. Most often this something is sugar. High cortisol also causes low serotonin levels in the body. This feel good neurotransmitter helps our mood as well as our sleep patterns. When serotonin levels are low many will have more cravings and in particular chocolate cravings. Those with cravings need to support blood sugar levels throughout the day. Eating protein with quality fat and fiber is a great way to support steady glucose levels. High stress does a number on cortisol which also impacts blood sugar and sets the stage for more cravings.
- Low Thyroid-those with high stress often also have low thyroid output. The adrenal and thyroid glands are both impacted by stress. Clinically high stress causes a poor conversion of T4 to T3. T3 is what the cell utilizes and if proper conversion is not taking place, that person will be hypothyroid and likely prescribed thyroid hormones. Thyroglobulin joins up with 4 molecules of iodine to produce T4 or thyroxine. T3 is triiodothyronine containing 3 molecules of iodine and is the predominate thyroid hormone the body uses. One of the problems with standard testing is most only get tested for TSH levels and never see T4 or T3 levels. The bottom line is that high stress causes impacts the conversion of T4 to T3 and causes thyroid problems which make it much harder to lose weight.
For more information and support schedule a free 20 minute strategy session to learn how you can benefit from individual nutrition counseling with a functional approach. Click Here to Schedule Your Strategy Session
We all know it takes time to lose weight but if you’re in a hurry these 7 secrets will speed things up. If you’re a woman over 40 these will help you increase your metabolism as well as support your overall health.
- Drink Green Tea-drinking herbal teas like green tea, white tea and even black tea can ramp up your metabolism. A study in the American Journal of Clinical Nutrition showed drinking green tea is more effective than other teas at promoting weight loss because of it’s high levels of catechins. Aim to drink 1-3 cups of green tea daily.
- Complete a cleanse-doing a professional cleanse program is one of the best ways to lose weight fast. For women over 40 cleansing is a great way to support your liver and give your digestive system a rest. See below for upcoming cleanse dates.
- Increase protein intake-if you’re looking to burn fat and build muscle you need more protein. A good starting point is to consume half your body weight in grams of protein per day.
- Reduce/eliminate grains-grains contain large amounts of carbohydrates which break down into sugar that your body will store as fat. I’m not against all grains but if you’re trying to lose weight fast letting go of grains can help. Gluten and lectins are inflammatory for many and why letting go of grains at least in the beginning is a good idea.
- Know your blood sugar level-not just once a year at a physical. Knowing your blood sugar level means knowing your fasting and post-parandial (after meals) as a tool for optimal health. Your fasting level should be 75-89. After meals it should spike no higher than 110 and 2 hours after eating be down to your fasting level. If it spikes high, you know there are foods in that meal you should not be eating. Many women over 40 have insulin resistance and don’t know it. A glucometer is a great tool to know how your body is handling food and if you are maintaining a good blood sugar level throughout the day.
- Burst train-this is one of the most effective ways to lose weight fast. This method of exercise helps you burn fat faster because your metabolism stays elevated for up to 48 hours after exercise.
- Eat 90% of your meals at home-being in control of what you’re eating and knowing you are using quality ingredients will help you drop weight fast. Have at least 5-7 recipes you’re comfortable with and can whip up in less than 20 minutes.
Do you need more education and accountability around weight loss? Schedule your free 20 minute strategy session to learn more. click here to schedule