What should I weigh?
“This is a highly individual thing and your weight doesn’t define you as a person,” states Registered Nutritional Therapist Christelle Pages mBANT. The weight that you feel confident at and objectively healthy is the weight you should be. It does not impact your blood pressure, cholesterol or blood glucose, energy levels, or general well-being.
Be realistic about your weight goals, and don’t get too attached to a number on the scales. BMI isn’t very useful for weight assessment because it doesn’t consider body composition (i.e., fat/muscle density is a more useful measure than BMI. The waist-to-hip ratio, which is used to define apple and pear shapes, can be used to evaluate potential health risks associated with weight distribution.
Why is my weight changing?
Due to hormonally-driven water retention, weight fluctuations can be common in women. “The water weight quickly disappears after menstruation,” says Dora Walsh. She is a Transformational Nutritionist for High-Performers.
Food intolerances can cause weight fluctuations. This is because the body builds an immune response against the food it doesn’t like. This can lead to inflammation, water retention, and weight gain. High insulin levels can also cause weight gain. You can increase insulin levels by eating too often or snacking on high-sugar food too often.
“Constant snackers are constantly high in insulin. Insulin is the hormone that tells the body how to burn fat. Insulin tells fat cells how to store fat, preventing fat cells from storing any. Although your weight may fluctuate as you build muscle, you will likely look slimmer and feel more comfortable in your clothes. Muscle is heavier than fat and, therefore, will weigh more.
“Some other causes of weight fluctuation include too much salt in your diet, dehydration, and hormonal imbalances like PCOS (polycystic Ovarian Syndrome) and perimenopause,” Dora explains. There are many reasons why constant hunger and weight fluctuations can occur. It is important to have this checked to learn how to manage your hunger.
Understanding the root causes of constant hunger and weight fluctuations and learning how to eat properly to correct them can help eliminate the constant hunger.
Why do I feel hungry all the time?
Dora explains that there are many reasons why constant hunger can occur. It may be due to a person’s health and personal circumstances. One of the main causes is a lack of eating time. This can cause excessive hunger if meals are not eaten on time or spread out.
It would help if you also thought about whether your meals contain the right amount of protein, carbohydrates, or fats. This is especially important if you eat too many refined carbs and sugars, leading to constant hunger pangs and sugar dips.
“I’ve seen in some clients an imbalance in the gut’s microbiome and a Candida overgrowth (fungal overgrowth). This can sometimes lead to constant hunger, particularly for sugar, yeasted bread, or alcohol.
Dora says, “Hunger can be hormonally based.” You might be wondering if high levels of stress could cause your constant hunger. The stress hormone cortisol may lead to constant and excessive hunger. Ghrelin, which stimulates appetite, increases food intake, and promotes fat storage, is more active when you aren’t sleeping or when your food doesn’t satisfy you enough.
“This brings me back again to my original point about the necessity to balance meal times and understand how to combine lean proteins, good oils and complex carbs for your body type, activity level, and goals.”
What can I do to stop emotional eating?
“Many factors can cause emotional eating,” says Nutritional Therapist . It could be a result of being given sweets in childhood or because you are sad. Certain foods can encourage emotional eating by causing blood sugar imbalances that lead to cravings for sweets.
“Nutrient deficiencies could play a part since what you eat can affect how you feel. Practising self-care, mindfulness, quality sleep, and a nutrient-rich diet is important.
“Habits about food are deep-rooted and not for everyone. Emotional eating can be stopped by looking at the larger picture. This may require the assistance of a practitioner.
Is fruit sugar bad for you?
“The sugars in fruits are natural, not added sugars found in processed food (e.g. cookies). Christelle explains that eating whole pieces of fruit is better than drinking juices or smoothies because the fibre in the flesh and skin slows down sugar’s release into the bloodstream.
You may choose to eat fruits that are naturally lower in sugar to help stabilize your blood sugar levels (important to avoid energy, mood, and cravings spikes and crashes). Combine berries, apples, plums, and plums with a little protein. Portion size is important, even with fresh whole fruits. I recommend eating 1-3 portions (80g) per day.
How can I improve my immune system with food?
“The immune system requires a variety in nutrients, so a varied diet that includes a variety of fruits and vegetables, healthy fats, and quality protein is crucial to its smooth operation,” says , BSc (Immunology), DipION and mBANT.
However, studies have shown that certain nutrients are important in immune enhancement, such as beta-glucans and nutrients. These nutrients can also be beneficial for healthy digestion, such as probiotics and macrobiotics.
Recent research has shown that 70% of immune cells reside in the digestive system. This means that the microbiome plays a key role in immune system function. Prebiotics such as garlic, Jerusalem artichoke, and asparagus are good for your gut. It is worth nourishing your digestive system with bone broth and stewed apple and fermented foods like sauerkraut or kefir.
