Summer’s in full swing, and for many, that means a desire to achieve a certain body image. I get it! But here’s the thing—thinking about weight loss solely in terms of exercise burning calories is limited and not entirely helpful. If you still believe that exercise alone is the key to fat loss, I hate to break it to you, but there’s a lot more to consider!
Two very important things to understand: one, exercise is a stressor; and two, it increases hunger, leading to compensatory caloric consumption. This means that despite burning calories during your exercise session, your body’s survival mechanisms may signal it to consume that amount or more throughout the day to achieve equilibrium.
Using exercise to lose weight will not only backfire but will also be frustrating. You will be continually working against your body’s survival mechanisms and your hormones. When it comes to weight loss, hormones are king, not calories. I remember falling into the trap of thinking that exercising five or six days a week was better for achieving a toned body. I couldn’t have been more wrong. Once I backed off, my body dropped seven pounds of fat in a couple of weeks without changing anything else.
Why? My cortisol (master stress hormone) came back into balance. I hate to break it to you, but your body perceives your intense exercise regimen as another threat. When the body is under threat, its number one job is survival, and in survival mode, its job is to store fat. I don’t recommend working out more than four days a week for any female body because it just backfires and makes fat loss a lot more difficult. It also compromises your health because it depletes your hormones, stresses your adrenal glands, and impacts thyroid function.
If health and fat loss is your goal, your number one focus should be balancing cortisol and restoring the function of the adrenal glands. Once your cortisol becomes balanced and you heal your adrenals, weight loss is so much easier! Cortisol imbalance, whether high or low, signals the body to store fat, and no amount of diet and exercise can change this. In fact, restricting calories and exercising more only makes it worse.
We know that stress is a major driver of sickness and disease, and while we can’t always control all the sources of stress in our lives, there is still much we can do to lower our stress levels. In fact, in today’s world, stress management isn’t just important; it’s crucial for our survival. With stress levels on the rise, prioritizing stress management has never been more vital. Our well-being and even our lives depend on it.
Don’t wait to make these changes until you’re sick: start today! You’ll be so grateful you did—and so will your body!
Here’s where to start:
Make deep sleep a priority by incorporating simple habits into your bedtime routine. Begin by wearing blue-light blocking glasses two hours before bed to minimize exposure to disruptive light. Consider supplementing with magnesium to support relaxation an hour before bedtime. Start your day with at least ten minutes of sunlight or red-light therapy to improve circadian rhythm. Engage in exercise earlier in the day to promote better sleep quality. And make sure to establish a consistent sleep schedule by going to bed and waking up at the same time every day.
Maintain balanced blood sugar levels by making mindful choices about your diet. Ensure you’re getting at least 20 grams of protein at each meal to support stable energy levels. Cut out processed sugar and avoid high-carbohydrate breakfasts. Incorporate healthy fats into every meal. Practice controlled breathing techniques throughout the day to help manage stress and avoid cortisol spikes. Consider adding apple cider vinegar and/or berberine to your supplement regimen to regulate blood sugar.
Activate the vagus nerve. To lower stress and enhance resilience, activate the vagus nerve by integrating alternate nasal breathing and five minutes of diaphragmatic breathing into your daily routine. Additionally, incorporate morning cold showers to stimulate the vagus nerve and boost alertness. Engage in activities such as gargling, chewing gum, humming, smiling, laughing, and regular exercise to further stimulate the vagus nerve and promote improved well-being.
Reduce your toxic burden by making conscious choices about your environment and lifestyle. Opt for organic foods whenever possible, prioritizing a variety of colorful vegetables in your diet. Eliminate processed foods and switch to natural alternatives for household products like laundry detergent and cleaning supplies. Invest in air and water filtration systems to minimize exposure to toxins. Consider periodic functional medicine liver detoxes and supplement with liver-supporting nutrients like NAC or glutathione. Incorporate daily lymphatic support activities such as rebounding, dry brushing, and walking, as well as sweating activities. Finally, take steps to minimize exposure to electromagnetic fields (EMFs) for overall well-being.
Cultivate positivity and emotional well-being through daily practices that promote gratitude and connection. Set aside time each day to quiet your mind and focus on feelings of appreciation and joy. Spend quality time connecting with loved ones and engaging in acts of kindness. Challenge negative thought patterns by learning how to observe them. Use journaling as a tool for processing emotions to avoid stuffing and repressing feelings. Prioritize the things in life that bring you joy and make them happen!
Taking a holistic approach to health and fat loss involves more than just exercising. By understanding the impact of stress, balancing hormones, and incorporating healthy habits into your daily routine, you can achieve your wellness goals. Start making these changes today, and you’ll be amazed at the positive impact on your body and mind.
