My usual nighttime calm down routine consists of: at 9PM all electronics are turned off – phone, computer, etc. I like to read for a while or write in gratitude journal. There is truly something special about taking time to be grateful for anything that was good in your day. Sometimes for me it was that I was running a few minutes late and got all green lights on my way to where I was going. It can be anything, big or little.
Hopping into bed without turning your mind down a few notches will leave you tossing and turning through a restless night of poor sleep. Your brain works hard enough during the day, help it to turn off at night adequately.
If you generally look over at the clock and realize it’s past your bedtime, try setting a timer this week to remind you to slowly make your way to your bed calmly and intentionally.
Are you a bedtime reader or phone scroller?
You are positive that you’re not eating more food or “junkier” food but you’re still gaining weight.
Is this possible?
Yes! You are NOT crazy!
And here’s why.
We both know that the whole “calories in, calories out” argument is an overly simplistic view of weight.
There’s definitely more to the story than just what you’re eating, right?
A lot of this comes right down to your metabolic rate which is affected by things like your activity level, history of dieting, body composition, and even what you eat.
But, let’s go beyond the “eat less and exercise more” advice and dive into some of the less obvious underlying reasons why you may be gaining weight even though you’re eating the same.
Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, weight gain, as well as aches and pains.
Aging can result in hormonal changes for both men and women. And these can contribute to loss of some lean muscle mass, as well as increases and changes in fat storage on our bodies.
The good thing is that, this is very common and not your fault one bit.
Your thyroid is the master controller of your metabolism and can be a massive contributor to your weight gain. There are several things that can affect it and throw it off course.
When your thyroid gets off course and produces fewer hormones your metabolism slows down. And when your metabolism slows down you can gain weight. Even though you’re eating the same way you always have.
Pro Tip: Talk with your doctor about having your hormones tested. Oh, and try the thyroid-friendly recipe that I created for you at the end of this post.
There is plenty of research that shows the influence that sleep has on your metabolic rate.
And as we age it can become harder and harder to get a good night’s sleep.
The general consensus is to get 7-9 hours of sleep every night to help avoid weight gain.
It’s true! Lack of sleep is linked with weight gain.
Who ever thought you can sleep off your weight?
Pro Tip: Try to get at least 7 hours of sleep every night. The first place to start is by implementing a calming before bedtime routine.
It seems to be everywhere! So many things that can cause stress responses in your body.
And you know that stress hormones are not going to help you sustain healthy habits or maintain a healthy weight, right?
While you can’t necessarily change your stressors you can try to adjust your stress response to them.
Pro Tip: Try meditation or yoga. Or even mindful eating. What about those new adult colouring books that are all the rage now?
There are lots of factors that can affect your weight, even if you’re eating the same way you always have. Aging, hormones, stress, and sleep are all interconnected to each other and can all contribute to weight gain, even if you’re eating the same way you always have.