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5 Under-the-Radar Causes of Weight Gain

Email sent: Jul 8, 2020 11:43am

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Hey

You’ve got it all planned out

You’ve entered into our summer 1UP transformation challenge, prepped your meals, and got your training plan squared away

It seems like everything is on the right track, and the first few weeks during your weight loss journey you’ve experienced some modest success

However, after a few weeks, you’ve reached a plateau and the number on the scale is going in the wrong direction

What gives?

​Enjoy Today's Short Blog: 5 Under-the-Radar Causes of Weight Gain

Your diet is seemingly on point as is your training.

Today, we discuss 5 under-the-radar reasons you might be gaining weight during your transformation challenge.

5 Sneaky Causes of Weight Gain

#1 Lack of Sleep

At this point, it seems like we’re beating a dead horse, but it can never be emphasized heavily (or frequently) enough -- if you want to see results from your training and dieting efforts you MUST get enough sleep each and every night.

Not getting enough sleep disrupts energy metabolism, impairs recovery, and hinders performance, both mentally and physically.

Additionally, not getting enough sleep also reduces motivation to exercise and general movement the following day, both of which decrease the amount of calories you burn throughout the day directly affecting your daily energy balance (which ultimately impacts weight loss).[2,3]

But, it gets worse.

Sleep deprivation also disrupts hormone balance and production in the body. Not getting enough sleep has been shown to reduce levels of leptin (the satiety hormone) in the body and increase levels of the hunger hormone, ghrelin.[1,2,3]

Basically, not getting enough sleep can make you move less during the day, while feeling less satisfied at mealtime, which ultimately can lead to the overconsumption of calories (and by extension weight gain).

The bottom line here is that you need to get quality sleep each night (7-9 hours). If you need help getting to sleep, try:

  • Establishing a bedtime ritual
  • Setting an alarm to “power down” for the night
  • Eliminating blue light 2 hours before bed
  • Making your room as dark as possible
  • Keep your room cool (66-68℉)
  • Listening to relaxing music
  • Stretching
  • Reading
  • Having a cup of caffeine-free herbal tea

You can also try using a nighttime recovery/sleep aid, such as 1UP Recharge PM Burner or Beauty Dream PM to help quiet a hyper-active nervous system and support fat burning while you rest, recover, and recharge.

#2 Too Much Stress

Stress can take many forms in life, and not all stress is created equal.

By that, we mean not all stress is inherently bad, and some certain forms of stress can actually be beneficial.

Case in point, resistance training.

It provides powerful stress to the physiology which gives our muscles the signals to ramp up protein synthesis to become bigger and stronger.

Additionally, we’ve all been under a tight deadline at work, and for some individuals, this countdown clock actually makes them perform at a higher level.

However, stress isn’t always good.

The kind of stress that impedes fat loss and promotes weight gain is chronic stress, which can be brought on by a number of lifestyle factors including relationships, finances, and careers

Chronic stress leads to prolonged elevations of the stress hormone, cortisol, which is also experienced with sleep deprivation.

It comes as no surprise then that chronic stress leads to many of the same outcomes as sleep deprivation (which itself is a major stressor to the body), including[4,5,6]:

  • Disrupted energy metabolism
  • Lethargy
  • Increased cravings for high-calorie foods
  • Decreased performance
  • Lack of motivation
  • Apathy
  • Impaired sleep
  • Stunted recovery
  • Impaired fat loss
  • Insulin resistance

While it’s not possible to entirely remove stress from your life, and if we’re being honest, you wouldn’t want to do that, you can take steps to reduce which stressors you expose yourself to as well as how you manage your response to these stress exposures.

When you feel stressed, try to remove yourself from the situation, or remove those things from your life that make you stressed (to the reasonable extent possible that you can).

Additionally, it also helps to adjust your mindset.

For instance, instead of getting frustrated that you’re stuck in traffic, view it as an opportunity to listen to some good music or an enjoyable podcast.

Other stress-mitigation techniques include going for walks in nature, yoga, stretching, meditation, breathing drills, and listening to soothing music.

Taking time to unplug and refresh can do wonders to lower cortisol and help keep weight gain at bay.

#3.......................................

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