Are you struggling to hit your weight loss goals? It could point to a poor diet and a need for more exercise. Or it could point to something below the surface—inflammation. Here's how it happens, how to fight it, and how to lose weight while doing it.
What is Inflammation?
On a very general level, inflammation is the body's immune system response to an irritant. When you get a splinter, it gets inflamed. The same reaction can occur inside your body, specifically your gut and digestion. Food intolerances, toxins, and an overgrowth of the wrong bacteria in your gut can all lead to chronic inflammation.
Skip the Processed Foods
Processed foods have a notoriously high amount of sugar and high-fructose corn syrup. Both can increase inflammation and insulin resistance that adds stress to your body and inches to your waistline. Even if you're counting calories, your body may not shed the pounds while fighting against the damage of inflammation.
Eat An Anti-Inflammatory Diet
Start crowding out your diet of processed foods and add as many anti-inflammatory foods as possible. You'll end up with less inflammation and a smaller waistline. Watermelons are sweet, hydrating, and contain citrulline with anti-inflammatory properties. Other anti-inflammatory foods include nuts, beans, olive oil, eggs, yogurt, fresh produce, lentils, and fermented foods.
Experts recommend two servings of fatty fish per week, particularly those with omega-3 fats and anti-inflammatory properties. Salmon, sardines, mackerel, and other cold-water fish are the perfect fatty fish to incorporate into your diet.
If you need a boost of accountability and direction, join WAYT's premier coaching program. Our coaches offer weekly check-ins to help improve your overall health, goals and help you get on track with your nutrition.
Manage Stress
Stress is more than uncomfortable; it can lead to chronic diseases and weight gain. Studies show that inflammation is a common pathway of stress-related illnesses. Researchers find that when people reduce stress through yoga, deep breathing, and other preventative techniques, their inflammatory side effects also decrease.
When our bodies produce too much stress, we release cortisol. This hormone can lead to the production of more glucose and ultimately lead to stubborn belly fat and weight gain.
Move Your Body
Regular exercise can help alleviate stress and consequently cortisol levels that are often associated with belly fat. However, exercise itself reduces fat mass and adipose tissue inflammation. In other words, moving your body can increase the anti-inflammatory properties in your body.
If you're new to exercise, you can start with something simple like regular walks or a jog. Joining a fun fitness class with a friend or finally taking the plunge on a gym membership can also help hold you accountable for your goals.
Eat Gut-Friendly Food
Your gut biome could be responsible for your overall health and weight. Good gut bacteria can help you stay in balance. However, overgrowth of good or bad bacteria can lead to bloating, fatigue, weight gain, and other uncomfortable side effects.
Gut-friendly foods can help realign your good bacteria and give your system a reboot. Lean towards foods like nuts, yogurt, beans, watermelon, and just about any fresh produce. Better yet, give our organic greens powder a try for a full serving of vegetables.
Skip the Cigarettes
If you've been looking to kick the cigarette habit, you have more reasons than avoiding certain cancers. Research also shows that nicotine alleviates certain white blood cells that lead to increased inflammation throughout your entire body. Chronic inflammation can lead to autoimmune diseases and issues. It also compromises your weight loss goals.
Get More Sleep
You've probably already heard that a lack of sleep can complicate your weight loss efforts. When you're sleepy, your body often craves carbs and goodies for an energy boost to stay awake. It's also just harder to make smart food choices when you're tired.
Studies also show that a poor night's sleep can also spark inflammatory reactions. When we sleep deep, our bodies can get to work restoring our bodies, reducing inflammation, and restoring our system. We miss out on that when we don't sleep or interrupt its healing benefits.
Take the Right Supplements
Taking the right supplements can also help inflammation and rebalance your body. Fish oil supplements with omega-3 fatty acids are one place to start. WAYT's programs also offer a range of supplements that can help with inflammation, including probiotics and organic greens.
Final Thoughts
Fighting inflammation doesn't have to be complicated. Taking efforts to reduce stress, eat better, and take the right supplements can make all the difference in reshaping the body you've always wanted.