Getting sick can really throw you off your weight loss goals. Between fatigue, changes in appetite, and disruption of exercise routines, illness makes it tough to stick to a diet and exercise plan. However, with thoughtful adjustments, you can maintain momentum even when under the weather, making sure you take care of yourself whilst focusing on your goals. Let’s explore this together below:
1. Listen to Your Body:
When you're sick, your body needs rest and extra care. Don't try to push yourself to complete your usual workout if you're exhausted. The longer that you don’t let yourself rest, the more time it’ll take for you to get back to feeling well and back to feeling well enough to restart exercising1.
2. Nourish Your Body:
Make sure you are giving your body enough nourishment to recover from being ill. The old wives tale of “starve a fever, feed a cold” has been debunked, showing that providing appropriate nutrition allows your body to fight back against disease quicker2. Try to pay attention to nutrient dense foods such as whole grains, lean protein, dairy and healthy fats provide vitamins and minerals to help fight illness. For example, chicken soup packs protein, veggies and broth whilst yoghurt contains probiotics to support gut health3. Your cravings may change and that’s okay, but try not to lean back into old, comfortable habits if you can and instead engage in balanced habits that will promote your long term goals. Take it easy until your strength returns.
3. Stay Hydrated:
Dehydration can drag you down when you're sick. Sip on water, broths, or electrolyte drinks throughout the day. Getting enough fluids will give you energy and help you feel better faster4.
4. Keep Moving:
Keeping yourself active will help you feel better in the long run, but be sure you don’t push yourself too hard and burn yourself out. Take short walks around your home when possible for circulation and mental health or try simple stretches or light yoga to keep your body moving. Your body knows when it needs rest, so listen to your limits and find compassion for yourself5.
Let’s face it, being ill sucks. However, the more you fight back and don’t allow yourself to rest, the longer the illness will stick around. Sickness happens and that’s okay, it’s not your fault. Find compassion using our journal prompts below to support yourself in getting back to full health so you can continue to smash your weight loss goals.
Activity: Practice Compassion
Journalling can be a powerful tool for practising self-compassion. Download our Practicing Compassion Worksheet to master the art of self-compassion for moments when you might be a little harder on yourself.
By practising self-compassion during more quiet periods of life, this allows us to implement it more naturally when life is more chaotic. This also allows you to feel as though you are being productive when you are ill, however still taking care of yourself in order to feel better faster.
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We understand that maintaining motivation can be challenging when faced with the ups and downs of weight loss, which is why we are here to support you in navigating these roadblocks to keep you on track and enhance your journey.
Here are some tips to stay inspired and on track with your weight loss goals:
1. Set Goals That Enhance Your Life:
Yes, you may have a goal weight in mind, but don’t let yourself be defined by a number. Focus on how your weight loss is enhancing your life instead. Maybe it might be feeling confident in a new outfit, or taking a new route to work that doesn’t feel so hard now you’re fitter. These goals are sustainable long term, and will help you to stay motivated.
2. Remind Yourself Why You Want to Lose Weight:
Post inspirational quotes around your home reminding you why you want to lose weight, such as "Live longer for my family." Referring to your "why" regularly re-ignites your motivation and helps you to stay on track. Make sure these reminders are compassionate and focus on your overall health.
3. Track Your Progress:
Monitoring your weight can help to drive your progress, but make sure it’s not the only metric you track. Be sure to track your exercise achievements such as your progress on how far you are able to walk or run, or your strength in the gym. Focusing on what you’re adding to your life will help you stay motivated and drive you forward!
4. Celebrate Small Wins:
Recognise each little achievement along the way with a non-food reward. Share this with those who are aware of your weight loss journey and celebrate your small steps forward, no matter how minor, to keep you motivated and aligned with your goals.
5. Find Support:
Share your weight loss journey with a partner, accountability group or coach. Challenges will naturally occur, and that’s okay. Embrace them and find ways to navigate them allowing you to feel confident in getting round future obstacles that pop up. The encouragement of others can inspire you to keep going when your motivation falters, and gives you a space to share your roadblocks, obstacles and worries. Don’t forget, we also have our SheMed Healthcare team who can support you to overcome these challenges.
6. Forgive Yourself for Slip-Ups:
If we are being realistic, slip-ups will happen to all of us at some time or another and that's absolutely okay. Try not to catastrophize over the occasional indulgences or off days. Life happens, and it’s important that your weight management journey involves a balanced lifestyle, including a range of foods and social occasions. Instead of giving up and going back to old habits, refocus and remind yourself of your “reasons why” to get yourself back on track in a compassionate yet productive manner.
7. Add Variety to Your Routine:
Beat boredom by constantly discovering new healthy recipes, workout classes and active hobbies to boost your motivation and interest. Use this opportunity to find out new aspects of yourself and the things you enjoy. Your previous lifestyle may have held you back from trying new things, so this is the time to fully embrace new activities to find the things you love and keep you motivated.
With determination and these motivation-boosting tips, you can absolutely reach your weight loss goals. Stay persistent and know that small steps make big progress over time. You’ve got this!
Activity: Roadblock Reflection
In order to stay motivated even when things become tedious and difficult, download our Roadblock Reflection Worksheet to understand the obstacles you have come across so far and how you can navigate these in the future if they reoccur.
The pace of modern life often leaves us eating on the go, or eating on auto-pilot without thinking about what we’re doing. We don’t often sit down and focus on the meal in the moment, which can impact how we respond to our hunger cues. Mindful eating goes beyond calorie counting, and instead emphasises savouring each bite, tuning into hunger cues, and fostering a deeper mind-body connection by engaging all of your senses and being present during meal times. This process allows us to break free from emotional eating, cultivate healthier habits, and foster a positive relationship with food1. Let's shift the focus from mere weight loss to a holistic approach that nourishes both body and mind.
Mindful eating supports weight loss by promoting a conscious and intentional approach to eating, fostering a connection between mind and body2. When we take a mindful approach to eating, we focus more on our hunger and fullness cues which prevents overeating. By paying attention to the sensory experience of eating, we are less likely to consume food impulsively or in response to emotional triggers1. Additionally, having a heightened awareness of eating through being a mindful eater can lead to a greater appreciation for the nutritional value of food, encouraging healthier and more balanced food choices.
Activity: Practicing Mindful Eating
Download our Practicing Mindful Eating Worksheet to incorporate mindful eating into your life 1, 3. Mindful eating helps us to slow down and enjoy our food by paying more attention to the smell, texture, taste and appearance. It also supports digestion, allowing us to feel fuller from smaller portions to support our weight loss journey.
At the beginning, mindful eating may feel silly or too much hassle. Take your time and be compassionate. Just like other mindfulness practices, the focus should be on bringing yourself back to the present moment when you get distracted. Mindful eating will support your weight loss journey by helping you tune into your senses. Our appetite and satiety changes daily, so it’s important to remain flexible and recognise your body will have different requirements each day.
Understanding the profound impact of stress on your body is key to achieving holistic health. When we're stressed or anxious, our bodies release two hormones called cortisol and adrenaline. These hormones provide an evolutionary advantage, allowing us to react to challenging situations by increasing alertness and quickening our heartbeat1. However, prolonged exposure to stress can lead to a range of physical and mental symptoms, affecting your overall health. Together, let’s explore these symptoms below to understand how they can impact our weight loss journey:
The Hormonal Impact of Stress
When stress becomes a constant companion, your body increases the release of cortisol and adrenaline regularly, potentially impacting your overall well-being and weight loss journey2. These hormones, while essential in short bursts for navigating challenging situations, can contribute to symptoms such as problems sleeping, persistent fatigue, headaches, chest pains, indigestion, and heartburn. It also increases your appetite, slowing your metabolism and increasing insulin resistance leading to more stored body fat to cope with stressful situations3.
This may affect your weight-loss journey in the following ways:
1. Reduced Sleep:
Research has shown that poor sleep quality can dysregulate the appetite control system which can alter our metabolic rate, with a negative impact on weight maintenance or weight loss interventions. There has also been research to show that inadequate sleep links to elevated energy intake, driven by increased saturated fat consumption, leading to weight gain and higher BMI. It correlates with poor eating habits, including more meals, snacks, night-time eating, and a preference for high-energy, low-nutrient foods like fast food, sugar, and fats4.
2. Persistent Fatigue:
Fatigue can affect our decision-making, meaning that when we are tired we may not make decisions which are aligned with our weight-loss goals. Additionally, if we are tired, we may not have the motivation to exercise or make meals for ourselves that align with our weight loss journey, but instead turn to sedentary behaviours and comforting, easy food which has higher calories that the food we are aiming to consume. Additionally, it is important to ensure we are consuming a balanced diet which meets all of our nutrition needs and is not causing a restrictive diet in key micronutrients such as iron and vitamin B125.
As well as understanding the physical and mental symptoms of hormones on weight loss, let’s explore the role of particular hormones and how they regulate our weight.
Together, let’s explore the role of each hormone involved in appetite regulation and how this can affect our weight.
1. Leptin:
Often referred to as the "satiety hormone," leptin is produced by fat cells and signals to the brain that we are full. Higher levels of leptin are generally associated with reduced appetite. One of the primary challenges in weight loss is leptin resistance. High levels of body fat can reduce responsiveness to the satiety signals of leptin, causing increased hunger and overeating6.
2. Ghrelin:
Known as the "hunger hormone," ghrelin is produced in the stomach and stimulates appetite. It increases before meals and decreases after eating, making it a key player in weight loss efforts6.
3. Insulin:
Produced by the pancreas, insulin plays a central role in regulating blood sugar levels and influencing fat storage in the body. Insulin resistance is often associated with obesity therefore improving insulin sensitivity through dietary modifications and exercise can be key to weight loss success.
4. Cortisol:
Commonly referred to as our stress hormone, cortisol is produced by the adrenal glands. Too much cortisol may lead to an increase in fat storage, especially around the abdominal area, when levels are chronically elevated. Chronic stress causes elevated cortisol levels, promoting fat storage particularly around the abdominal area. Stress management techniques like meditation and exercise can help mitigate this effect as explained below3.
5. Thyroid Hormones:
Specifically named T3 and T4, our thyroid hormones play a crucial role in regulating metabolism. An underactive thyroid (hypothyroidism) can slow down metabolism and make weight loss more challenging. If you suspect thyroid issues are hindering your weight loss, consult with a healthcare.
Weight loss is a multifaceted journey, and understanding the role of hormones is just one piece of the puzzle. It's important to remember that individual responses to hormonal changes can vary greatly, but understanding this connection allows us to make informed decisions and embark on a sustainable path to achieving and maintaining a healthy weight.
Physical Impact of Stress:
Stress can manifest in various ways, and your body might respond with various symptoms. These symptoms, as listed below, may impact our motivation and ability to focus on our weight management journey and lead to unhealthy behaviours, such as avoiding exercise.
Furthermore, stress can cause changes to your appetite. This may mean that you use food as a coping mechanism for stress, leading to overconsumption of food and a negative impact on your weight management journey. Moreover, it may lead to a lack of appetite that later leads to bingeing on food when your hunger returns. Regular, balanced eating is vital for your weight loss journey and a healthy lifestyle.
Mental Impact of Stress
No matter how or when stress hits, it’s a horrible feeling. It can lead to feelings of irritability, anxiety, depression, and difficulties with concentration impacting your overall mental health. Being able to recognise these mental symptoms is key to creating a holistic approach to managing stress8.
Often these symptoms are associated with stress will have an impact on our lifestyle, which may cause us to make unhealthy choices with our diet, exercise, and other habits.
Many people find that In times of stress, they resort to habits like binge eating9, consuming increased amounts of alcohol, skipping meals, staying up late, and avoiding exercise. These lifestyle choices can, in turn, exacerbate both the mental and physical consequences of stress, and affect our weight management journey by causing chaos and uncertainty.
1. Strategies to Manage Stress:
As part of your weight management journey and maintaining a healthy lifestyle, it is important that you’re equipped with strategies to address both the physical and mental aspects of stress to support your overall wellbeing. There are various strategies available to you to effectively manage stress, and we’ve picked a few to share with you:
2. Mindfulness and Meditation:
Centre your thoughts and promote a sense of calm. It may seem hard at first, but meditation allows you to bring yourself back to the present moment in times of stress, which is essential to prevent stress escalation.
Try apps like “Calm” by starting with a 60 second meditation, building on this when you feel ready.
Remember, the key is bringing yourself back to the present moment. No matter how much your mind wanders, bring yourself back and notice your ability to focus on now will increase overtime10.
3. Deep Breathing Exercises:
Practise deep breathing exercises to activate your body's relaxation response. Focus on slow, deep breaths to calm your nervous system and reduce stress levels11. Deep breathing gives us focus, taking us away from the present stress and letting us focus on our breathing which helps to ground us.
Why not try box breathing? This method asks you to breathe in for 4 seconds, to hold for 4 seconds, to breathe out for 4 seconds, and hold for a final 4 seconds.
4. Physical Activity:
Physical activity may seem out of reach at the start of your weight management journey. We often see physical activity as something extremely intense, however finding something you enjoy and makes you feel good is essential!
By incorporating regular physical activity into your routine, you will not only enhance your weight management journey, but you will enhance your overall wellbeing too!. Exercise is not only beneficial for your physical health but also acts as a natural stress reliever, releasing endorphins that improve mood. For more information revisit week 3 when we shared healthy exercise ideas.
5. Set Boundaries:
If you are finding a situation stressful, or it isn’t something that aligns with your goals, know that it is okay to say “no”!
Learning to say no when necessary and setting clear boundaries to prevent overcommitting is not only helpful to reduce stress, but it will help you to realise your self-worth. By prioritising self-care and allocating time for activities that bring you joy and relaxation, your stress levels will reduce and you will give yourself time to focus on what’s important for you.
With that in mind, make sure that you are enjoying yourself. Whilst your weight management journey is important, make sure to stay connected to those that you love and find healthy and sustainable ways to remain integrated in your day to day life.
6. Social Interactions:
In order to stay connected to your friends and family, talk to friends, family, or join a group to discuss your goals with your weight management journey. Social connections can provide emotional support and these valuable perspectives can help you to cope with stress, especially if you are feeling low or demotivated around your journey.
Activity: Journalling
Download our Stress Management worksheet to offload your concerns and put actions into place to navigate and manage your stress.
Remember, stress management is a personal journey, and different strategies work for different individuals. It’s a good idea to experiment with various techniques to discover what best suits your needs and fits into your lifestyle. Building a repertoire of stress management tools can empower you to navigate life's challenges with resilience and balance.
* If you are experiencing chest pain or high blood pressure or you’re concerned about them or feel you have more severe stress then you should consult with one of our clinical team.
Embarking on an exercise journey is not just about shedding pounds; it's a holistic approach to well-being. The benefits to our physical and mental health are vast, but how do we know what is enough exercise and where do we even start? In this blog, we’ll outline the benefits of physical activity, and how you can begin to include it in your life for a healthier, happier you.
Why is Physical Activity Important?1
Regular physical activity provides immediate and long-term health benefits. These may include:
How Much Physical Activity Do I Need?1
The exact amount of physical activity needed to maintain a healthy weight varies greatly from person to person as it is dependent on so many factors.
It is recommended that to maintain your weight you should aim to work your way up to 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity each week. This could be brisk walking 30 minutes a day, 5 days a week, or you could try swimming laps for 25 minutes, 3 times a week, for a more vigorous form of exercise. However, this is a recommendation, and it’s important to adapt this to what feels right for you.
In order to lose weight, you may need to do more physical activity. Through the development of a balanced lifestyle, you should look to include exercise and maintain a healthy diet which promotes positive changes and leaves you feeling satisfied.
What Do Moderate- and Vigorous Intensity Mean?1
Moderate intensity refers to exercise which causes an increase in breathing and heart rate, however you can maintain a conversation. This might include:
Taking it up a level, vigorous intensity refers to exercise which causes a substantial increase to your heart and breathing rate, making conversation difficult. This may include:
Activity: Starting to Exercise for the First Time
Download our How to Start Exercise Worksheet to set yourself up for exercise achievement through planning and understanding what will work for you the best!
Remember, physical activity is about more than just losing weight and burning calories, it’s about making exercise a sustainable part of your lifestyle. Exercise should be something that you enjoy and leaves you feeling good. If dancing around the house or kicking around a football with your kids is what brings you joy, then get yourself involved! As part of your weight loss journey it’s important to reflect on the new activities you can engage in, rather than just focusing on the number on the scale.
Welcome to Week 3 of the SheMed Weight Management Programme. This week, we are going to explore how to develop a healthy relationship with exercise. There is so much chatter about how good exercise can be, but often we don’t get down to the nitty gritty of why physical activity can have such a profound impact on weight management, as well as improving your health and wellbeing.
There are so many benefits surrounding exercise, and keeping these in mind will help you to stay motivated even on the most sluggish day. Let’s explore them together…
When you engage in physical activity, your body expends energy, leading to calorie burn. Regular exercise can increase your metabolic rate, meaning you'll burn more calories even when at rest. This makes it easier to create a calorie deficit, a fundamental aspect of weight loss.
Losing weight isn't just about shedding pounds; it's about losing fat while preserving muscle. Exercise helps in achieving this balance. Strength training, in particular, aids in building and maintaining lean muscle mass, which can contribute to a higher resting metabolic rate1.
Exercise has a remarkable way of regulating hunger hormones. After a good workout, endorphins will be flowing and this will motivate you to sustain healthy habits and eat in a way that compliments the hard work you have put in through exercising2.
Stress and emotional eating are common culprits for weight gain. Exercise is a natural stress-buster, releasing endorphins that improve your mood and reduce stress levels. When you feel better mentally, you're less likely to turn to comfort foods2.
Exercise improves your body's ability to use insulin effectively, helping to keep blood sugar levels stable. This can reduce the risk of insulin resistance and type 2 diabetes, both of which can make weight management more challenging3.
Contrary to what you might think, exercise doesn't deplete your energy; it replenishes it. Regular physical activity increases your cardiovascular fitness, making daily tasks feel less exhausting. This, in turn, encourages you to stay active and maintain a healthy weight1.
Many diets lead to short-term weight loss, but maintaining that loss can be challenging. Exercise plays a vital role in keeping the weight off by helping you build sustainable habits and preventing the dreaded yo-yo effect.
Quality sleep is crucial for weight management. Exercise can improve sleep patterns, ensuring that you get the rest you need for optimal health and weight control.
Exercise is often the catalyst for positive lifestyle changes and you may find yourself naturally making healthier choices in other aspects of your life, including nutrition. Exercise can also improve cardiovascular health, which is especially important for people with diabetes as they are at a higher risk of heart disease and stroke3. Regular physical activity can help lower blood pressure, improve cholesterol levels, and reduce the risk of cardiovascular complications5.
Seeing progress in your fitness journey can be incredibly motivating. The sense of accomplishment and increased self-esteem can spill over into other areas of your life, helping you stay committed to your weight management goals.
Incorporating regular exercise into your life is a powerful tool for weight management6. Remember, it's not just about the numbers on the scale; it's about feeling healthier, more energetic, and confident in your own skin. Exercise shouldn’t be a punishment, but a form of movement that makes you feel good. So, lace up those trainers, find an activity you enjoy, and start reaping the numerous benefits of exercise on your journey to better weight management. Your body and mind will thank you for it!
Download our Benefits of Exercise worksheet to understand the personal benefits to you, allowing you to stay motivated and on track with your weight loss journey.
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