Prioritize Gut Health
Recent research highlights the importance of the gut microbiome – the collection of bacteria in our intestines that aid in digestion. According to Dia Miller, the gut microbiome plays an important role in weight control. Leptin is a hormone produced by fat cells that signals the brain to stop eating, thus helping to regulate food intake and body weight.
Practice Mindful Eating
Mindful eating involves tuning into your body’s hunger signals and eating only until you feel full. “Distractions, such as eating in front of a screen or while driving, can lead to overeating. When we’re distracted, we tend to consume more calories and ignore our body’s satiety signals,” nutritionists warn.
Combine Strength and Endurance Training
As we age, we often lose lean muscle mass (LBM), which is essential for increasing our metabolic rate and burning calories at rest. “When we lose muscle mass, we may feel weaker, making it harder to stay active,” notes one fitness expert.
Participating in regular strength training can help improve cholesterol levels, lower blood pressure, and increase bone density. Aim for 20 to 30 minutes of resistance training twice a week for optimal benefits.
Get Enough Sleep
Quality sleep is important for overall health, including regulating hormones that control hunger. Ghrelin signals hunger, while leptin signals satiety. Studies show that insufficient sleep—less than seven hours per night—can lead to elevated ghrelin levels and decreased leptin levels, increasing the likelihood of overeating.
To support your weight loss journey, focus on maintaining a healthy gut, practicing mindful eating, exercising regularly, and prioritizing adequate sleep. By adopting these strategies, you can effectively support your weight management goals.
