In This ArticleView AllIn This ArticleInflammation and Body WeightHow to Reduce Inflammation and Lose WeightThe Bottom Line
In This ArticleView All
View All
In This Article
Inflammation and Body Weight
How to Reduce Inflammation and Lose Weight
The Bottom Line
It’s clear that there’s a lot more toweight lossthan just calories in and calories out, but what are those other dynamics at play? Does inflammation cause weight gain?
Research suggests thatreducing inflammationis a good first step to long-term weight loss. But how exactly does inflammation prevent the body from losing weight? I’m breaking down the connection, plus five ways to prevent inflammation from stifling your weight-loss goals.
The 8 Worst Foods to Eat for Inflammation
Pictured Recipe:Roasted Salmon with Smoky Chickpeas & Greens
When inflammation is present, even those with the most disciplined eating and exercise habits may have little progress in losing weight. The reason stems largely from changes seen when the body gains weight or is carrying excess weight, many of which are cyclical and build on one another. Here’s a brief look at how inflammation and weight are connected.
Inflammation Increases with Weight Gain
Inflammation and Weight Gain Lead to Insulin Resistance
Inflammation in the body can lead to insulin resistance. This is due to inflammatory compounds that impair the way insulin works. This leads to higher glucose levels, as well as fat accumulation in the liver which further contributes to insulin resistance. They can then start to fuel one another, causing a vicious cycle:weight gain causes more insulin resistance, and insulin resistance leads to more weight gain.
28 Anti-Inflammatory Recipes
Weight Gain Triggers Leptin Resistance
Pictured Recipe:Cobb Salad with Herb-Rubbed Chicken
If you have excess weight, you’re likely experiencing some level of inflammation, which makes the body irritated and stressed. In a situation like this, the body’s primary focus is survival and healing, not weight loss. So, to lose weight, it’s key to reduce inflammation and other potential irritants to help the body get back to more healthy operating conditions.
So, how do you reduce inflammation to lose weight? Here are five things to do.
Skip Processed Foods and Added Sugars
10 Ways to Reduce Inflammation
Incorporate Anti-inflammatory Produce and Fats
While getting rid of irritants, it’s also important to refuel withfoods containing anti-inflammatory compoundslike antioxidants, phytochemicals and omega-3 fatty acids. Good sources of these are vegetables, fruits, nuts, seeds, fish and healthy fats, such as plant-based oils, nuts and avocados.
So load up on leafy greens and cruciferous veggies like cauliflower and broccoli, snack on berries and nuts, incorporate fatty fish like salmon into your menu two times per week and use moderate amounts of healthy oils like extra-virgin olive oil.
7-Day Anti-Inflammatory Diet Meal Plan
Go to Bed on Time
Did you know that many health professionals now considersleep just as important to weight lossas diet and activity? Adult bodies need approximately 7 to 8 hours of continuous sleep most nights to rest, repair and recharge for the next day. Sure, caffeine may help energy levels temporarily, but the effects of inadequate sleep go a lot further. Routinely not getting enough sleep (6 hours or less) leaves the body without the resources it needs to function properly,creating new inflammationand aggravating existing inflammation.
Incorporate Gut-Friendly Foods
Strengthening the gut’s microbe barrier is essential toreducing inflammationbecause it can prevent future irritants from slipping through the intestinal wall and into the bloodstream. To do this, try to incorporate foods every day that are fermented or contain active live bacteria cultures such as yogurt, sauerkraut, kombucha, miso or kimchi.
De-Stress
As much as we want to focus strictly on food and exercise for weight loss, mental and psychological health is just as important because low-grade inflammation won’t go away if stress levels run continuously high. Finding a way toescape that stress—such as doing yoga, meditating or walking for 10 minutes a day—provides quick relief psychologically and anti-inflammatory effects physiologically. If stress is too much of a daily problem, learning how to manage and cope when it does occur is key for not triggering new inflammation or aggravating existing inflammation.
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