10 Reasons You Might Be Losing Weight Without Realizing It
Do you find yourself inexplicably losing weight even though you haven’t changed your eating habits? If so, you might have a very good reason for the sudden weight loss and it’s not necessarily the gym or your diet program.
Here are ten of the most common reasons people lose weight without trying to.
1) Stress
Stress can sap your body of energy, making it easier to over-eat. In fact, studies have shown that chronic stress can actually boost food cravings and increase risk for obesity.
High levels of stress also affect hormone balance, which plays a huge role in weight gain—especially belly fat! Stress is a major trigger for cortisol, a fight or flight hormone that causes an increase in belly fat storage while raising blood sugar levels.
Cortisol also encourages carbohydrate cravings. When you’re stressed out, it’s hard to resist temptation. So take some time out of your day to relax with meditation or deep breathing exercises. A few minutes can make all the difference!
2) Sleep Deprivation
Lack of sleep can have a major impact on your weight. In fact, research has shown that sleep deprivation can cause an increase in appetite and a decrease in metabolism.
This means that if you’re not getting enough sleep, you’re more likely to eat more calories than you would if you were well rested. Sleep deprivation also has been linked to increased cravings for carbs and sugar—two things many people turn to when they’re tired.
If you’re having trouble sleeping at night, try some of these strategies:
- Limit caffeine after noon. Caffeine is a stimulant that will keep you awake at night.
- Exercise during the day instead of late at night.
- Keep your bedroom cool and dark (and quiet).
- Don't take naps during the day; limit them to before 10 p.m., if possible.
- Avoid foods high in sugar or refined carbohydrates right before bedtime (chocolate, crackers, chips).
These foods will give you energy but won't last long so they'll disrupt your sleep cycle even further by spiking blood sugar levels and then sending them crashing down soon after you wake up in search of another snack.
Exercise is important for health and well-being, but it's possible to be exercising too much.
Vigorous physical activity increases your appetite, which means you'll eat more calories than usual even after exercise.
According to a study published in Medicine & Science in Sports & Exercise, more intense workouts—such as long-distance running or high-intensity interval training—can increase your hunger even more than less intense exercise like walking. If you're trying to lose weight, try cutting back on how often and how hard you work out.
If that doesn't help, talk with your doctor about other options. He may suggest eating a snack before or after working out to help curb hunger pangs until your body adjusts.
Drinking too much alcohol can result in dehydration, which causes our bodies to lose fluids and, eventually, weight.
Alcohol also raises insulin levels in our bodies, which encourages fat storage. If you’re concerned about sudden weight loss, it’s important to monitor your intake of alcohol—and your overall hydration levels.
Aim for two liters of water per day (that's six eight-ounce glasses). If you drink more than that, be sure to add extra water throughout your day.
Crash dieting involves skipping meals and doing extreme exercise.
Crash dieting usually results in weight loss, but it’s rarely a safe or effective way to lose weight. If you’re trying to lose weight safely and effectively, eat a balanced diet of foods that are lower in calories, fat, sugar and salt but high in nutrients.
Exercise regularly as well—but don’t overdo it! Over-exercising can cause muscle soreness, injury and burnout. Instead, aim for 30 minutes of moderate exercise five times per week. Also make sure you get enough sleep each night (about eight hours). Getting enough sleep will help your body recover from workouts and reduce your risk for injury during physical activity. And if you’re on any medications, be sure to ask your doctor if they could be affecting your weight.
Some medications may cause weight gain or loss by changing how our bodies digest food or absorb vitamins and minerals from food.
When you’re under stress, your body releases a hormone called cortisol. This hormone is known to increase appetite and slow down your metabolism.
When you’re feeling stressed out, eat healthy fats and proteins to calm yourself down before indulging in sweets or other comfort foods.
Keep in mind that not getting enough sleep can also cause weight gain. The more tired you are, the more likely you are to make unhealthy food choices.
There are many medical conditions that can cause sudden weight loss.
Some of these include anorexia, cancer, cystic fibrosis, hyperthyroidism, and osteoporosis. If you have recently been diagnosed with one of these conditions, you may notice your weight dropping.
If you think you might be experiencing a medical condition that is causing sudden weight loss in your body, it’s important to see a doctor right away!
Water is one of our most important nutrients.
The brain, kidneys, liver and muscles are all made up of water. If you aren’t drinking enough water, your body will rob your muscle tissue to hydrate itself.
As a result, you may lose weight at first but it’s mostly lean muscle mass that you’re losing – not fat. If you’re trying to lose weight, drink plenty of water throughout the day so that your body can function properly and metabolize fat more effectively.
9) Medication Side Effects
Some medications can cause unintended weight loss, like statins for high cholesterol or cancer treatments that damage healthy cells.
Some weight-loss drugs, like phentermine, are intended to be used along with a reduced-calorie diet plan.
The U.S. Food and Drug Administration has approved many drugs for short-term use only and will put restrictions on them if you want to take them over a long period of time.
For example, benzphetamine must be taken twice daily for 12 weeks before other medications are considered an option for further use.
Check with your doctor before taking any new medication as it could lead to unwanted weight loss if not used properly and monitored closely by your physician.
Protein is a crucial nutrient for losing weight.
If you’re not getting enough of it, your body will start eating away at its own muscle tissues to get it.
That’s why bodybuilders and fitness models eat lots of protein—to keep their muscles from wasting away.
But if you don’t regularly exercise, or you aren’t getting enough protein in your diet, your body might start breaking down its own muscles without realizing it.
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