5 hidden mistakes that sabotage your weight loss success - and what your gut has to do with it!
If someone is watching their diet but still not losing weight, the so-called experts are very quick to name the reason. They say: you're eating too many calories and exercising too little, that's why you're not losing weight! But that's not necessarily true.
If you're sure that you're not eating too many calories but you're still not losing weight, it could be for one of the following reasons:
Counting calories without paying attention to nutrients
Many people focus solely on calorie reduction without considering the quality of the food. A small donut and a handful of nuts may have similar calories, but the nutritional value is completely different. The body needs micronutrients, fiber and high-quality fats to function efficiently - especially the gut.
Why this is problematic:
- Micronutrient deficiencies slow down metabolism.
- Processed foods disrupt the intestinal flora and trigger cravings.
Incidentally, something else that needs to be explicitly mentioned here is that I see time and again that people who want to lose weight and are unsuccessful resort to light or zero drinks. And as a result, they drink too little water.
Water is crucial for losing weight!
The body needs enough water to burn fat- because lipolysis (the process of burning fat) depends on water!
- Water helps to convert stored fat into free fatty acids, which are then used as energy.
- Insufficient hydration can slow down this process and put the body into a "fat storage" phase.
Ignoring gut health
The gut is the control center of the metabolism. Weakened gut flora can hinder nutrient absorption, promote inflammation and imbalance appetite-regulating hormones (e.g. leptin). Many people underestimate how much intestinal problems can sabotage weight loss success.
What you should know:
- Which foods promote gut health (fermented products, fiber).
- The role of probiotics and prebiotics in weight loss. Prebiotics promote the production of short-chain fatty acids (SCFAs), which increase energy consumption and stimulate the metabolism. They are also food for the good probiotic bacteria. Among these probiotics, it is interesting to note, for example, that Lactobacillus gasseri,which is contained in our Arktibiotic Sensitive
- Boosts the production of anti-inflammatory short-chain fatty acids (SCFAs)
- Stabilizes blood sugar levels and improves insulin resistance
- Reduces the production of inflammatory cytokines (e.g. TNF-α)
Underestimated influence of stress, incorrect breathing and lack of sleep
Stress and lack of sleep increase cortisol levels, which promotes fat storage - especially in the abdominal area. Chronic sleep deprivation also disrupts insulin sensitivity and promotes binge eating. Many believe that only diet and Exercise counts, but stress and sleep are the silent saboteur.
Why this is problematic:
- Chronic stress upsets the hormone balance.
- Stress reduction and sleep hygiene are essential.
One way to reduce stress is to breathe properly. And did you know that you need oxygen to burn fat? That's why IHHT training would definitely be a sensible measure. I'm happy to link to a page where we tell you more about IHHT training and I'll also be interviewing someone about IHHT and weight loss soon.
I would also recommend FaceFormer training, which I've already mentioned several times here in the podcast. Both because it helps to reduce stress, but also because it supports nasal breathing and positively influences the vagus nerve, thus contributing to stress reduction.
Unrealistic goals and lack of patience
Many people expect to see results within a few weeks and give up quickly when it doesn't work. The body needs time to adapt to changes, especially if the intestinal flora or metabolism are out of balance. A long-term approach is often neglected.
What is important in this respect:
- It is better to set small, sustainable goals.
- You can measure successes that are not only visible on the scales (e.g. energy levels, sleep quality, digestion).
A chronic vitamin D deficiency sabotages your weight loss success
Vitamin D plays a key role in energy and fat metabolism. It is involved in the regulation of hormones that boost the metabolism - such as leptin, which sends satiety signals to the brain. If there is a deficiency, this signal often does not work properly, which can lead to cravings or overeating.
More reasons why vitamin D is so important for losing weight:
- Vitamin D improves insulin sensitivity, which is the ability of cells to absorb glucose from the blood. A lack of vitamin D can lead to insulin resistance. This means that the body produces more insulin, but the sugar remains in the blood and the fat is stored rather than burned.
- Vitamin D acts directly on adipocytes (fat cells). It inhibits the storage of fat and promotes its breakdown. If there is a deficiency, fat cells tend to store more fat instead of releasing it.
- A lack of vitamin D is associated with increased cortisol levels (stress hormone). Chronically high cortisol levels promote fat accumulation, especially on the abdomen, and hinder fat burning.
- Vitamin D has an anti-inflammatory effect, which is important for weight loss. Chronic inflammation - often caused by a poor diet or weakened intestinal flora - can block the metabolism and put the body into "fat storage mode". A deficiency intensifies these inflammatory processes.
- A healthy vitamin D level supports muscle mass and strength. As muscles also burn more calories at rest, good muscle mass is essential for fat loss. A deficiency can make muscle building more difficult and reduce calorie consumption.
Conclusion: Why vitamin D deficiency makes losing weight more difficult
If the body has too little vitamin D, the finely tuned interplay of fat metabolism, hormone balance and inflammation regulation is thrown out of balance. The consequences are
- Cravings
- Fat accumulation instead of Fat loss
- Slowed metabolism
- Little energy for exercise and sport
Vitamin D is not a magical miracle cure, but it is a crucial building block for weight loss!
It is best to have your value tested and if you are below 80mmol, then supplement. You can find vitamin D3 and a combination of vitamin D3 with K2 in our store, and with the discount code podcast15 you get 15% off your first order.
Key takeaways
:- Don't just count calories - The quality of nutrients is crucial for metabolism.
- Pay attention to gut health - A balanced gut flora promotes fat burning and reduces inflammation.
- Avoid stress and lack of sleep - A high cortisol level promotes fat storage, especially on the stomach.
- Set realistic goals - Losing weight is a long-term process that requires patience.
- Check vitamin D levels - A deficiency can have a negative impact on fat metabolism and insulin sensitivity.
LINKS
Vitamin D: https://shop.arktisbiopharma.ch/vita-d3-liquid-vitamin-d3-2000-i.e./200227
Vitamin D3/K2: https://shop.arktisbiopharma.ch/vita-d3k2-vitamin-d3k2/200314
Arktibiotic Sensitive: https://shop.arktisbiopharma.ch/arktibiotic-sensitive-i-sensitive/100295
Grow Acacia Fibers: https://shop.arktisbiopharma.ch/akazienfasern-pulver-ballaststoff-grow-300g/200242
IHHT Training: https://www.ihht-einsiedeln.ch
FaceFormer: https://shop.arktisbiopharma.ch/faceformer-one-clear/DI-FF-KPT
As a podcast listener, you will receive a discount on our products
A 15% discount on your first purchase (applicable once, only on products not already discounted). The voucher code is valid in both Arktis BioPharma stores in Switzerland and Germany.Enter the voucher code podcast15 before you complete your order.
Arktis BioPharma Shop Switzerland
Arktis BioPharma Shop Germany
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