Gaining weight can be frustrating and defeating, especially if you are doing everything seemingly right, but the scale is not budging. This can happen when your body goes into storage mode, holding onto fat instead of burning it off. Why does this happen? What can we do to stop it? In this article, we will delve into the science of storage mode and provide effective strategies to prevent it.
What is storage mode?
When you eat more calories than your body needs, your body stores the excess energy as fat. This is not necessarily a bad thing, as our bodies need some fat for insulation, energy storage, and hormone production. However, eating too many calories on a consistent basis can lead to excessive fat storage and weight gain.
Your body goes into storage mode when it receives an abundance of energy from your diet, but not enough energy is being used for physical activity or bodily functions. This is because when we consume more calories than we burn, our body doesn’t immediately burn the extra calories as energy – it stores them as fat for later use.
The main factors that cause the body to store fat
Insulin resistance, genetics, stress, lack of physical activity, and a high-carb diet can all contribute to the body going into storage mode, but ultimately, it comes down to consuming more calories than your body needs.
Insulin is a hormone that regulates blood sugar levels. When we eat carbohydrates, our body breaks them down into glucose, which then enters our bloodstream. As our blood sugar rises, insulin is released by the pancreas to help our cells absorb glucose for energy. However, when we eat too many carbs or become insulin resistant, our body produces too much insulin, which can promote fat storage.
Genetics also play a role in our ability to lose weight. Some people have a genetic predisposition to store fat more easily than others, making weight loss more difficult.
Stress can also contribute to weight gain and storage mode. When we are stressed, our body releases cortisol, a hormone that can increase appetite and promote fat storage.
Lack of physical activity can also lead to weight gain and storage mode, as our body is not burning as many calories.
Consuming a diet high in carbohydrates can also contribute to storage mode, as excess carbs can lead to insulin resistance and increased insulin production, promoting fat storage.
How to prevent storage mode
To prevent storage mode, we need to ensure that we are not consuming more calories than we are burning. This can be achieved through a combination of a healthy diet and physical activity.
One effective strategy is to track your calorie intake and aim to consume a moderate number of calories that match your goals and activity level. A registered dietician or nutritionist can help you calculate how many calories you should consume based on your body type and activity level.
It is also essential to focus on the quality of the calories you are consuming. Eating nutrient-dense whole foods, such as vegetables, lean proteins, and healthy fats, can help to ensure that your body is getting the nutrients it needs without excess calories.
In addition to diet, physical activity is crucial for preventing storage mode. Aim to incorporate both resistance training and cardio exercises into your routine. Resistance training helps to build muscle, which can increase your metabolic rate and burn more calories throughout the day. Cardio exercises help to burn calories and promote fat loss. A great way to start your day is by doing 30-45 minutes of aerobic exercise on an empty stomach to maximize fat burning.
Glucose levels and glucose spikes
Glucose is a form of sugar that our body uses for energy. When we eat foods that contain carbohydrates, our body breaks them down into glucose, which enters our bloodstream and raises blood sugar levels. Our body then releases insulin, which helps our cells absorb glucose for energy.
A glucose spike occurs when we eat a meal or food that causes our blood sugar to rapidly rise. This can happen when we consume foods high in simple or refined carbohydrates, such as white bread, sugary drinks, candy, or desserts.
Glucose spikes can contribute to fat storage by promoting the release of insulin, which can lead to fat storage and inhibit fat burning.
To prevent glucose spikes, it is important to focus on foods that have a low glycemic index, such as vegetables, resistant starches, and berries. These foods are digested more slowly, causing a slower rise in blood sugar levels, and a reduced release of insulin, making fat burning more efficient.
Foods that cause storage mode and fat burning
Consuming a diet high in processed and refined carbohydrates can promote storage mode and fat gain. These foods include white bread, sugary drinks, candy, desserts, and other processed foods
On the other hand, consuming a diet high in whole foods, such as vegetables, lean proteins, and healthy fats, can promote fat burning. These foods provide nutrients, promote satiety, and help to maintain blood sugar levels.
Other foods that can assist in fat burning include green tea, which has been shown to increase metabolism and promote fat burn, and apple cider vinegar, which can help to regulate blood sugar levels and promote fat loss.
Best methods of burning fat
Fasting and aerobic exercise are two effective methods of burning fat. Intermittent fasting has gained popularity as a method of fat loss as it promotes fat burning by allowing insulin levels to drop, promoting the breakdown of fat for energy.
Aerobic exercise is also an effective way to burn fat, as it increases heart rate and promotes calorie burn. A great way to start your day is with aerobic exercise on an empty stomach, such as a brisk walk or jog, to maximize fat burning.
Another effective method of fat loss is incorporating resistance training into your routine. As previously mentioned, building muscle can increase metabolic rate and promote fat burn.
Unorthodox methods of fat loss
Some unorthodox methods of fat loss such as holistic techniques like meditation and mindfulness can help individuals to manage stress levels, which can ultimately contribute to fat loss. Additionally, herbal remedies and supplements such as green tea extract and forskolin have been shown to promote fat loss when used alongside a healthy diet and exercise.
Conclusion
Storage mode occurs when the body receives an excess of energy that is not being used for physical activity or bodily functions. This can be caused by a variety of factors including insulin resistance, genetics, stress, lack of physical activity, and a high-carb diet.
To prevent storage mode, it is essential to focus on maintaining a healthy diet and physical activity routine that matches your goals and activity level. Aim to consume nutrient-dense whole foods, focus on maintaining blood sugar levels, and incorporate resistance training and aerobic exercise into your routine.
Ultimately, fat loss and preventing storage mode involves balancing calorie intake with physical activity and ensuring that we are providing our bodies with the nutrients and energy it needs to function optimally.
Disclaimer: The information provided in this article is for educational purposes only and is not a substitute for medical advice. Always consult a healthcare professional before making changes to your diet or lifestyle
References:
Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance
Increasing Adiposity Consequence or Cause of Overeating?
Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?
Photo by Dane Wetton
