You're eating all the right foods and exercising several times a week. For the most part, you're living a healthy lifestyle. So why are you struggling to meet your health and fitness goals? Many people overlook the day-to-day symptoms as something that's normal and to be expected. But what's going on beneath the surface is directly connected to your health and fitness goals and has a huge bearing on how you respond to nutrition and exercise. If your fitness and diet plan is dialed in but you aren't seeing the results you're hoping for, it might be time to dig deeper. Check out these five signs you shouldn't ignore.
Tossing and Turning at Night
We all toss and turn at night, especially when life is hectic. But what happens when a few nights of inadequate sleep turns into several nights a week? When it comes to the effect sleep has on exercise (and consequently our health), it's significant. "The majority of the body's recovery takes place during effective sleep," Mitchell Keyes, a personal trainer at Life Time Athletic Chanhassen, says. No nutrition plan, supplement or fitness device will be able to replace the body's ability to restore homeostasis.
Keyes says to think of sleep like a workout using volume and intensity: You need the right amount of volume (hours of sleep) and intensity (quality of sleep). "Sleep supports the muscles and brain significantly in their ability to recover and function optimally," he explains. While experts struggle to define a precise number of hours you need each night, the National Sleep Foundation says adults ages 18 to 64 need seven to nine hours each night and adults over 65 need seven to eight.
Carb Cravings
Love 'em or hate 'em, carbohydrates are a staple in our diet. But if you're having extreme cravings for carbs, especially sugary and processed ones, you might be dealing with something more than just an urge to gobble up a donut. "Most commonly, blood sugars that are swinging too high then too low are a culprit," Samantha McKinney, a registered dietician with the Life Time Corporate Nutrition Team, says. Another possibility is out-of-balance stress hormone levels such as cortisol. If you've ruled out any specific medical or health condition, try eating carbohydrates with a higher fiber content or adding more protein throughout the day.
Digestive Irregularity
Occasional constipation, gas or indigestion is normal—the American diet practically guarantees we're going to experience these things some of the time—but if you're dealing with ongoing digestive irregularity that's getting in the way of your weight loss goals, there might be something in your diet that needs examining. McKinney explains that without healthy gut function, cells struggle to get the vitamins and minerals needed to provide you with energy, burn fat and help build muscle.
There are two extremes to be concerned about: slow bowel mobility and fast bowel mobility. If you're not having a movement daily, you're on the slow track. Frequent loose or liquid stools point to the fast track. The bottom line, she says, is they're both red flags. If you have slow or fast irregularity, consider potential common food sensitivities like gluten and dairy. To get to the root of the problem, consider working with a dietician or a healthcare provider who specializes in nutrition.
Irregular Periods or Discomfort (for Women)
Heavy or light. Long or short. Painful or barely noticeable. There are many ways your period can show up each month. That's why McKinney says if your cycle is off (can't count on when it's going to make an appearance), you have mood swings or fluid retention or you experience painful cramping, something might be off.
Hormones play a significant role in diet and exercise. Both exercise in excess and not getting enough nutrients can throw your cycle off. Plus, if you're dealing with an imbalance (resulting from perimenopause or menopause), you may notice that your weight loss is stalled or that you're gaining weight. Since menstrual cycle irregularities can have various explanations, it's best to talk with your healthcare provider about your specific concerns.
Trouble Losing Body Fat
Healthy eating? Check. Exercise? Check. Adequate sleep? Check. Not losing body fat? Definitely check. "If you're making healthy changes and sticking with them relatively consistently, you should see some progress," McKinney says. But if you're doing the right things and still not seeing your body fat change or the scale shift, you may be dealing with an underlying metabolic barrier. "This can be troublesome, as a metabolic barrier to fat loss now might potentially evolve into a medical condition down the road." Your best bet? Check in with your doctor.
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