Haven't Changed Anything in Your Diet but Things are Changing?
Haven't Changed Anything in Your Diet but Things are Changing?
You are positive that you're not eating more food or “junkier” food but your body is changing. Is this possible? Yes! You are NOT crazy! 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.
● Sleep; and
Funny things happen the older we get. People commonly experience lower energy levels, more digestive discomfort, changes in weight, as well as aches and pains. Aging can result in hormonal changes for both men and women. Moreover, 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 changes in weight. 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 your body can change, 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. In addition, as we age it can become harder and harder to get a good night's sleep.
Skipping out on sleep can cause disruptions in your circadian rhythms, which can increase inﬂammation in the body and create conditions conducive to changes in weight. Sleep deprivation also causes your body to produce more ghrelin, the hormone that signals you to eat. The consensus is to get 7-9 hours of sleep every night to help avoid changes in weight. It's true! Lack of sleep is linked with changes in weight. Who ever thought you can sleep off your weight?
I love using my essential oils to help improve sleep. Try my favorite Sleepy Blend = Add 3 drops Lavender essential oil + 2 drops Cedarwood essential oil + 1 drop Vetiver essential oil to your diffuser at bedtime. Here you'll find step-by-step instructions on how to purchase high quality essential oils from the only company I trust!
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.
Check out this post for more: Bye Bye Sleeping Through the Night
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?
Stress may cause weight to increase in two ways. First, the body increases its production of stress hormones. When these hormones are triggered, the body goes into fat-storage mode and becomes more effective at storing fat. The second way is emotional – stress tends to cause people to seek comfort, often in the form of food. In fact, the more stressed you are, the more you may be drawn to fatty, sugary foods. So not only are you more drawn to high-calorie foods when stressed, but your body is also more efficient at turning them into fat.
While you cannot necessarily change your stressors, you can try to adjust your stress response to them.
Pro Tip: Try movement, music, deep breathing, books, meditation, or yoga. What about those new adult coloring books that are all the rage now?
Check out this post to learn more on How to Naturally Lower Stress Hormone (Cortisol)
One small yet powerful change you can start implementing is mindful eating. When eating, try to slow down and be present. Take a moment to be grateful for the food and try to chew each bite thoroughly. By trying to eat (and chew) mindfully, you may find you are satisfied by a much smaller portion than when you are rushed and don’t take time to consider the meal.
Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol. It has been shown that stress creates more wear and tear on the body when associated with negative thoughts, or if we don’t think we’re coping well with it.
Reframing your stress can build your mental and physical resilience to the challenges in your life. I’ve created a worksheet to record the stressful situations you encounter this week and the stress stories we tell ourselves. A stress story is the meaning you apply to a situation. It’s your interpretation or belief of the event. Pay attention to the emotional response this brings up for you, and record these emotions. But, what if you changed the story? By redefining the event and reframing your stress story, you can generate a new type of emotional response. Download your free ‘reframe your stress story’ worksheet below and start stepping outside of your typical way of thinking. Come up with a new stress story that seeks the potential for positivity…
There are lots of factors that can affect changes in your body, 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 changes in weight, even if you're eating the same way you always have.
No matter what though, don’t forget to consider the big picture and put more emphasis on how you feel rather than body weight.
Love sushi? Love your thyroid? I have the BEST recipe for you here!
Seaweed Sushi Bowl Recipe (Thyroid friendly iodine) / Serves 2
1 cup cooked rice
1 avocado (thinly sliced)
½ cucumber (diced)
½ red pepper (thinly sliced)
1 green onion (chopped)
2 tablespoons dried seaweed (arame, wakame, or crumbled nori sheets)
2 tablespoons sesame seeds
3 tablespoons rice vinegar
3 tablespoons gluten-free tamari sauce
1 tablespoon lemon juice
1 tablespoon sesame oil
½ garlic clove
dash salt and pepper
Split the first seven ingredients into two bowls.
Mix the rest of the ingredients together to make the dressing.
Pour the dressing over the sushi bowls.
Serve & Enjoy!
Tip: This is a great lunch to take on the go. Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.
Leave a comment below and let me know your favorite ways to bust the stress hormone cortisol. Also, take a photo to share on Instagram! Tag me @naturewellnessbeauty so I can see, and give me a follow if you don’t already! Or join our private Facebook Group here >>> I’d love to stay connected!
Thank you for being here on this journey with me. I'm truly honored you're here.
I’m a small town Oregonian, a scientist, an integrative nutrition health coach, and a crunchy mom. Passionate about natural living, long distance cycling, cooking with my littles, kick boxing, cashew milk ice cream + margaritas (skinny, on the rocks - salt, please!).
My passion is helping people conquer their wellness goals and create a more natural, sustainable lifestyle. My love of nature and natural remedies have led me to dive deep into essential oils and creating simple, all natural household and personal care products on my own. My blog started on a simple premise of sharing my journey to a more natural lifestyle, including the science behind many natural remedies, DIY recipes, tips, and ways to save money using plant-based alternatives. Now, as I emerge from my health coach training program, I have married my passion to my purpose, combining all aspects of health and wellness with a holistic approach to create a platform that delivers online tools that bring you into alignment with where you want to be.
I don’t promote diets, fitness, or weight loss as a goal - I encourage my clients to seek out what works for their individual body chemistry + spirit. We will look at how all parts of your life affect your health as a whole.
I am so happy you are here, and I look forward to getting to know you. Learn more >>>
I am not a doctor. I am not here to diagnose, treat, or cure any of your illnesses. The content I share is for informational purposes only.
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