Factors that Affect Body Weight

Posted on October 27, 2023 by Sofia Neves, One of Thousands of Health and Fitness Coaches on Noomii.

Why weight loss diets/programs are often not working, is because we are taking this simplistic approach of: you consume a certain amount of calories (“calories in”) versus how many calories you are burning (“burning out”). We often lose weight with this approach but we regain it all back again, sometimes even more weight. If weight management was as simple as this, we will not have so many people struggling with weight problems in the world. I was one of those people for many years and I learned this the hard way. You may be familiar with the role that nutrition, physical activity level, sleep quantity, and stress have on body weight; however, these are only a few of the many pieces of the puzzle! In this blog we will explore some of the pieces that make weight management complex.

Blood Sugar Level
Insulin is a hormone that regulates glucose (sugar) in the blood. In doing so, it helps keep blood sugar levels balanced. Insulin responds to the foods we eat, and when refined carbohydrates and concentrated sugars are consumed in isolation, blood sugar quickly rises, causing and activation of insulin which lowers blood sugar levels. Over time, the extreme high and lows in blood sugar may lead to insulin resistance, meaning when your cells in the muscles, fat, and liver don’t respond well to the insulin, promoting weight gain. Eating carbohydrates only during meals, combined with protein, fat and fibre can help with a balanced blood sugar level and weight management as well as help keep you feeling your best.
Put it into Practice: If you’re feeling hungry, opt for nutritionally balanced snacks, such as a piece of fruit with a handful of nuts or nut butter.

Gut Microbiome
Your gut microbiome includes both helpful and potentially harmful bacteria. For example, obesity is linked to certain types of bacteria, such as Firmicutes, but others, like Akkermansia Muciniphila, are often found in slim individuals. How do bacteria exert their influence? They may change the expression of taste receptors, making certain foods taste better; they may release hunger-inducing hormones; or they may manipulate the vagus nerve (which connects the stomach to the brain) to control their host’s behaviour. And different bacteria want people to eat different things – some bad bacteria crave sugar, and some crave fat.
Put it into Practice: Foods that can raise your Akkermansia levels include cranberries, black tea, fish oil and flaxseeds. Consuming foods rich in probiotics (like fermented foods) and rich in prebiotics like a varied, plant-rich diet will improve your beneficial microbiome balance.

Hormonal Balance
Hormones regulate many of the body’s processes, so keeping them balanced is key to weight loss. For example Ghrelin, a hormone that may increase hunger, slow metabolism, and limit the body’s capacity to burn excess fat, can be kept low by aiming for 7-8 hours of sleep each night, and reducing stress levels. The stress hormone cortisol is associated with weight gain as it can increase appetite and sugar cravings. Other hormones also play a role in weight management.
Put it into Practice: In this example, deep breathing and other mindfulness practices can help keep cortisol levels in check.

Inflammation
Inflammation occurs when your body activates the immune system. Chronic inflammation normally begins in the gut, it can be caused by food sensitivities or an eating approach low in nutrient-dense foods and has been linked to weight gain and insulin resistance. Inflammation levels tend to decrease with weight loss because adipose tissue releases inflammatory mediators, decreasing C-reactive protein levels (a marker of inflammation in the body).
Put it into Practice: Take steps to lower inflammation by eating a wide range of colourful fruits and vegetables, avoiding toxins in the environment, and paying attention to food sensitivities.

In my case, my weight gain was linked to three of these factors. I was living with chronic inflammation due to food sensitivities. I had dysbiosis in my microbiome that lead to intestinal permeability. My hormones were all over the place, I had high levels of cortisol and I suffered from hypothyroidism. I needed to tackle each factor root cause to begin seeing improvements in my weight and how I was feeling overall. The interesting part is that when I initially consulted with my GP, I was told that what I was experienced was typical of my age (peri-menopause). None of the things mentioned in this blog are things that an allopathic doctor normally considers and my GP was not the exception but the norm. For this reason, I will elaborate on each factor in more detail with follow-up blogs.

In conclusion, stubborn weight that is difficult to get rid of normally has a multi-layer root cause. Often those root causes go beyond causing weight gain and can lead to much serious health conditions (e.g. diabetes, cardiovascular problems, depression and even certain types of cancer). Get the help of a functional health professional to guide you in how to manage your weight and your overall health.