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The Three S’s of a Healthy Lifestyle in Weight Loss

Previous articles have emphasized the importance of combining a healthy diet and exercise program with equally healthy lifestyle habits. The questions then are: What exactly are these lifestyle habits that should be adopted for life and what are their effects on weight loss? This article will answer these two questions.

But first we must emphasize that the discussion will focus on three aspects of lifestyle – smoking, stress and sleep. Other aspects such as sexual and social behavior patterns are not discussed.

Tuxedo

If there’s one benefit to smoking cigarettes, it’s that the activity boosts your metabolism. In smokers with a pack-a-day habit, 250 calories are burned from the activity alone. So, if you quit smoking, you’ll probably gain as much as 2 pounds within 2 weeks of going cold turkey because your body has to deal with an extra 250 calories.

You will then go back to the smoking habit because of your fear of gaining more weight, as illogical as it may sound. But you should stick to quitting the cigarette habit because your metabolism will even out in about 2 months. So, some extra kilos that have been gained can be lost quickly enough with the right diet and exercise.

Plus, you should consider the benefits of quitting smoking in relation to exercise and, therefore, weight loss. Your heart, arteries and lungs become healthier, which means you have the physical ability to perform more intense, more frequent and longer cardio exercises than before.

Clam

Yes, stress can lead to weight gain, which is possible in both physiological and psychological ways. First, the neuroendocrine system activates the fight-or-flight hormones present when we are faced with stressful situations, said hormones are adrenaline, CRH (corticotrophin-releasing hormone) and cortisol. High levels of adrenaline and CRH reduce the appetite, but the effect is temporary, while cortisol increases the appetite – combine the influence of these three hormones and you are likely to binge eat.

Second, stress can lead to emotional eating even if the stressors are absent for a long time. For example, the death of loved ones in a tragic accident place extreme stress on the emotions of the bereaved with food as his main source of earthly comfort. We have heard of so many stories of people growing bigger in girth when they mourn.

Sleep

When it comes to sleep, its relationship with weight loss can be traced to two hormones – leptin and ghrelin. These two hormones work in a check-and-balance system that controls the feelings of hunger (ghrelin) and fullness (leptin).

When you don’t get enough hours of sleep a day, your leptin levels go down, while your ghrelin levels go up. The result is that even after a large meal you don’t feel full and you always seem hungry. This is the beginning of overeating and, therefore, weight gain.

So, if you want to lose weight, we suggest kicking your cigarette habit, managing your stress levels and getting enough sleep – the hallmarks of a healthy lifestyle, indeed. There are many ways to achieve these goals, including exercising, adopting a healthy diet, and applying relaxation techniques, among others. But the most important thing is to start now.

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