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Tag: WEight loss

Why stress can cause weight gain

Why stress can cause weight gain

Nowadays, stress is becoming even more present in the society:  social networks, long working days, pressure at work, lack of physical activity are the main causes.  Indeed, stress is the cause of many health problems: depression, anxiety, asthma, heart diseases, diabetes, etc. But stress has also an impact on our hormone levels and weight gain.

Any source of stress, from physical to emotional will produce cortisol (the stress hormone) in your body. This hormone is necessary for our survival because it allows us to take a quick decision in order to get out of danger (alertness).

However, when we are under constant stress, our body produces too much cortisol which has an impact on our metabolism and emotional feelings, causing anxiety, insomnia, fertility problems, and weight gain.

Let’s see how stress can have a bad impact on your quality of life and can cause weight gain.

🔸Stress contributes to sleep disorders

Like we said before, Cortisol is the hormone responsible for the alertness so that it will keep you awake and make you pay more attention to your environment. If the cortisone levels are elevated throughout the day, it can generate difficulties to fall and stay asleep. The lack of sleep will affect the levels of hunger hormones, causing appetite and reducing the feeling of fullness which contributes to weight gain.

🔸Stress increases cravings

The cortisol affects your mood, sleep, and digestion so that it will directly contribute to sugar and carbohydrate cravings when you are feeling down or stressed. According to some researches, people with high cortisol levels are consuming more calories during the days with high stress.

Why? The stress decreases the levels of “happy hormones” so that we are looking for rewarding eating experiences which used to be high-calorie foods.

🔸Stress can affect your digestive system

Stress is one of the leading cause of digestive disorders such as diarrhea, constipation, acid reflux, gas and intolerances. This is due to the fact that stress increases inflammations.

This is why you should eat a variety of high-fiber whole foods during stressful periods.

🔸Stress burns your energy and makes it difficult to stay active

Even if a healthy diet is important to lose some weight, doing some physical activity is essential. Stress increases inflammation and can weaken the immune system which can cause a lack of energy,  frequent illness, and soreness in your muscles.

🔸Stress can affect your mood

All the previous points above have an impact on brain activity and mood stabilization.

When we are stressed, we are more likely to follow old habits. Stress can block you at the start of a new project like exercising or improving the quality of life (you will be less motivated).

 

How to lose belly fat? 6 tips proven by science

How to lose belly fat? 6 tips proven by science

Besides the fact that having a belly fat can really look bad, having lots of fat in this area is also strongly linked to diseases such as type 2 diabetes and heart disease. Indeed, having a flat tummy has lots of benefits for your health!

How to know if you have abdominal obesity? If the circumference around your waist is above 102 cm for men and 88 cm for women, that means that you should have a look to 6 following proven strategies to eliminate belly fat!

 

🔸Banish sugar and sugar-sweetened drinks

The consumption of sugar is one of the main cause of excess fat in the belly. Studies have shown that eating a lot of added sugar will force your liver to turn the overloaded fructose into fat.

Liquid sugar is even worse: when you drink sweetened beverages (fruit juices, sugary sodas, sports drinks), you will eat more calories. Indeed, a study demonstrated that sugar-sweetened beverages may increase the risk of obesity in children to 60%.

So our advice is to reduce the amount of sugar you are eating and to banish sugary drinks forever.

 

🔸Eat more protein

Increasing the amount of protein in your diet can boost your metabolism and reduce hunger and cravings which can significantly help you to lose weight. Different studies have shown that protein may help to reduce belly fat accumulation and that people who ate more protein, had much less belly fat.

So our tip is to integrate more high-protein foods into your diets such as eggs, fish, seafood, legumes, nuts, or meat.

 

🔸Cut carbs from your diet

Eliminating carbs from your diet or at least reducing your amount of carbs to 50 grams per day is very effective to lose fat. A study has shown that people who cut carbs, have a smaller appetite and lose more weight.

Studies have shown that low-carb diets specifically target the fat in the belly and around the liver.

So our advice is to reduce the amount of refined carbs from your diet (sugar, candy, white bread, etc).  

 

🔸Eat foods rich in viscous fiber

Soluble and viscous fibers may effectively help to reduce the amount of belly fat. A study demonstrated that an intake of 14 grams of fiber per day was linked to a 10% decrease in calories and a weight loss of 2kg over 4 months.

How to get more fiber? Eat a lot of plant-based foods like vegetables, fruits, legumes, and whole oats.

 

🔸Exercise

Exercising is the best thing you can do to: burn belly fat, reduce inflammation, lower blood sugar levels and avoid disease. However, there is no point to do endless amounts of abdominal exercises because losing fat in one area is not possible.

Then, what type of exercise? Aerobic exercises (walking, running, swimming) are very effective in belly fat reductions.

 

🔸Track what you eat

In order to really know what you are really eating and optimize your diet, tracking your food intake is important. You don’t have to do it during your whole life but just doing it for a few days can help you to have more control and to get closer to your goals. 

Let’s do this! 

 

Weight Loss: the 8 best drinks

Weight Loss: the 8 best drinks

If your main goal is to lose weight, certain beverages are better than others. It is demonstrated that beverages such as green tea, coffee, and high-protein drinks can boost metabolism, increase the feeling of fullness, decrease hunger and encourage weight loss.

Discover here 8 beneficial drinks to include in your daily life!

🔸Green Tea

Besides its high content in antioxidants and other powerful nutrients, green tea is one of the more efficient drink when trying to lose weight! The matcha tea, a type of green tea, is particularly recommended, boosting your metabolism and encouraging fat loss.

🔸Coffee

Some studies have shown that caffeinated beverages such as coffee may burn more fat, decrease the calorie intake for the next meal and increase metabolism.

🔸Black Tea

Black tea contains antioxidants such as the polyphenols which play an important role in the weight loss. Indeed, studies demonstrated that black tea can help reduce fat and encourage weight loss.

🔸Water

Drinking a lot of water every day may help you to burn fat and decrease hunger.

🔸Apple Cider Vinegar Drinks

Although so far limited research has been done on the risks and benefits of apple cider vinegar, consuming a small amount may help to lose weight.

🔸Ginger Tea

Some studies on animals and humans have shown that ginger may decrease appetite, increase the feeling of fullness and increase metabolism.

🔸High-protein drinks

Protein drinks may reduce the appetite by creating a feeling of fullness. You can easily add protein powders to any drink for a quick high protein snack.

🔸Vegetable Juice

Although whole vegetables are always the better choice, drinking vegetables may be another way to encourage weight loss.

This is why you should stop counting calories

Should you stop counting calories? As many as two-thirds of American adults are overweight or obese. For many of them, the cure is to start calculating calories in food. Yet there is not many attempts which leads to sustained weight loss. These unsuccessful attempts doesn’t only lead to individual tragedy, it also ends up becoming a very expensive cost for the country. Up to date, the obesity cost in the United States comes down to more than $148 billion in health care. A vast amount of money for the society, and an even bigger suffer for the person, who desperately is trying to lose weight, but isn’t able to.

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Healthy Post Workout Snack Ideas

Looking for healthy post workout snack ideas? One of the questions I get asked quite frequently is whats the best post workout snack. I always suggest that it all depends on your personal fitness goals, the type of workout you have completed, and the duration of the workout. It’s important to replenish with protein and healthy carbs will promote your post workout recovery.

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4 Easy Tips to Start Running

Do you need some tips to start running? I will give you some advice to what you can think about before.

Running is one of the most easiest but also hardest workout you can do. It’s easy because you only need a pair of shoes and then walk outside, you don’t need any gym or gym equipment. But, if you’re not used to running, it will take a while before you get use to it.

Running has a high impact on your joints and knees, so it’s important that you start slow so your body gets used to run before you push yourself to hard.

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The Inspirational Success Story of Alex

Are you searching for a solution for your health? That’s what Alex, one happy and healthy BeYou user wanted as well. Her inspirational story  is truly something everyone can find true motivation from. Read her positive short story about how she was able to lose 13 lbs within her first 6 weeks, using BeYou.
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The Most Effective Exercise Approach for Weight Loss

You have been trying to run, walking instead of taking the car and  are tired of trying different fitness classes at without the result you are looking for. These extra unwanted pounds are still there. Let the fitness coach tell you how to come to an end with this, for all.

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Get Rid of the “All or Nothing Mindset” and Reach Your Goals

A few days ago I was in a coaching session with a client of mine and she told me that she recently had come to realize that when she sticks to her healthy eating and workout routines, the benefits of it are very clear. She feels physically and mentally more energized and happier. So if she already knows that this nourishing way of eating healthy and exercising regularly makes her feel better. How comes she, as well as so for so many other of us, over and over again, keep on falling off the wagon?

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