A lot of people say they are frustrated because they think they’ve been eating really well but just aren’t seeing the difference in their body.
More and more research is showing the correlation between sugar and weight gain. When your blood sugar rises, insulin is released from the pancreas which triggers fat storage. While you may be avoiding the usual suspects such as candy, soda and baked goods – it’s possible sugar is sneaking into your diet in other ways.
That green juice you think is super healthy may be packing up to 30g of sugar per serving. The acai bowl that you grab for a quick breakfast or snack typically contains at least 40 grams of sugar per bowl. The coconut water you add to your smoothie has 12 grams of sugar, which is equivalent to 3 teaspoons of sugar. And watch out for those protein bars! Another sneaky source of sugar.
Even gluten -free unrefined carbs such as brown rice and quinoa can be a problem for some people. Keep in mind that a serving of grains is ½ cup, and it’s easy to eat more than this! If you are currently eating carbs with almost all of your meals, try sticking to a true 1/2 cup serving, and cutting grains to 1 meal a day, and see how this works for your body. You can also try switching your grain to a vegetable-based carb such as a sweet potato or a squash instead and see how your body reacts.
For many people, dinner tends to be the largest meal of the day. The problem with this is that anything we don’t burn for fuel within 3 hours of eating gets predominantly stored as body fat. If this is the case for you try to eat a larger breakfast and lunch to see how that makes you feel – many people sleep better, feel lighter and have more energy in the morning when they keep their dinners light and simple with high-quality protein and veggies.
Gluten and dairy are common sensitivities and it’s possible they are a problem for you too. Eating foods that don’t work for your body triggers an inflammatory response which can prevent weight loss. Experiment with taking them out of your diet to see how you feel without them.
Stress leads to surges of the adrenal hormone cortisol in the body — if cortisol is imbalanced it could be sabotaging your weight loss goals. Rebalance cortisol by finding ways to relax on a daily basis. Meditation , exercise, a bath, yoga and/or breath work are all great ways to create space to de-stress in your day.
Jackie is the Director of Coaching Services at Parsley Health. She has over eight years of health coaching experience, both in person and virtually, in functional medicine settings. Before joining Parsley Health she worked for Dr. Frank Lipman in his NYC practice. She holds a Health Coaching Certification from the Institute for Integrative Nutrition as well as additional training from the School of Applied Functional Medicine.