According to research, lowering inflammation is a good starting point for long-term weight loss. How can inflammation prevent the body from losing weight? Continue reading to know more.
THE CONNECTION BETWEEN INFLAMMATION AND BODY WEIGHT
Even people with the most disciplined eating and exercise habits may experience little progress in reducing weight when inflammation is present. The main cause is due to the numerous cyclical and compounded changes that occur when the body gains weight or carries too much weight. Let’s see how inflammation and weight are connected.
Weight Gain Causes More Inflammation
In the body, higher inflammation is associated with weight gain. According to a 2019 study that was published by Elsevier, C-reactive protein (CRP), a crucial inflammatory marker in the blood, was found to rise with weight gain. This inflammation appears to be caused by hormonal and metabolic changes and lasts up until weight loss.
Inflammation and weight gain result in insulin resistance
Insulin resistance is caused by inflammation in the body, due to inflammatory compounds that interfere with the way insulin works. This results in higher glucose levels and fat storage in the liver, both of which worsen insulin resistance. A vicious cycle can then develop where weight gain increases insulin resistance, and insulin resistance increases weight gain.
Leptin Resistance Is Caused by Weight Gain
A key hormone called leptin tells the brain when to eat, when to stop eating, and when to speed up or slow down metabolism. However, a study reported in the International Journal of Molecular Sciences in 2020 claims that weight increase and inflammation affect leptin’s ability to function. As a result, leptin levels stay low, which causes the hunger to increase and the metabolism to slow (as if the body were starving), making weight loss efforts even more difficult.
Stress, lack of sleep, eating processed foods, and a sedentary lifestyle can all contribute to the inflammatory combination of weight gain, insulin resistance, and leptin resistance. It is simple to understand why simply balancing calories in versus calories out doesn’t always work when considering these inflammatory effects associated with weight gain.
If you are overweight, you’re likely experiencing some level of inflammation, which causes irritation and stress. The body’s primary focus in such a situation is survival and recovery, not weight loss. In order to help the body return to healthy operating conditions and help in weight loss, it is crucial to reduce inflammation and other potential irritants.
HOW TO REDUCE INFLAMMATION TO LOSE WEIGHT?
Avoid processed foods and added sugars :– Potential sources of irritation include chemicals, additives, coloring, added sugars, and other compounds found in processed foods. Reduce inflammation and lose weight by choosing more whole foods and minimally processed products. Check the ingredients list while purchasing packaged products.
Include anti-inflammatory foods and fats :– Choose foods that contain anti-inflammatory compounds such as antioxidants, phytochemicals, and omega-3 fatty acids. Vegetables, fruits, nuts, seeds, fish, and healthy fats like nuts, avocados, and plant-based oils are good sources of anti-inflammatory foods. Consume plenty of leafy greens and cruciferous vegetables like cauliflower and broccoli, as well as berries and nuts for snacks. Include fatty fish like salmon twice a week in your meal, and use extra-virgin olive oil in moderation.
Sleep on time :– Nowadays, many medical specialists believe that sleep is just as crucial to weight loss as diet and exercise. An adult need 7-8 hours of continuous sleep to rest, repair and recharge for the next day. Caffeine may boost energy levels temporarily, but the consequences of poor sleep are much more severe. The body lacks the resources it requires to function effectively when it regularly gets less than six hours of sleep, which can lead to new inflammation and aggravation of current inflammation.
De-stress :– Mental and psychological health is also important because low-grade inflammation won’t go away if stress levels are consistently high. Yoga, meditation, and daily 10-minute walk provide immediate psychological relief as well as anti-inflammatory effects physiologically.