Many people, when they are on their fitness journey, will focus all their attention on diet and exercise to lose weight. But, did you know that your immune system is a very important component as well? Our immune system is so much more than just fighting colds and flu. It is composed of cells, tissues, and organs that protect your body and help you to maintain overall good health. When your immune system is strong and in top shape it helps your body work efficiently in all things, including weight loss.
Your body’s metabolic processes have a very strong connection between immunity and weight loss. When you build up your immune system to be healthier and stronger you will notice reduced inflammation, improved energy levels, and better digestion. All of these are important key factors in your weight loss journey.
What is the connection between your immune system and weight loss?
Firstly, it is good to understand exactly what the immune system does. It defends the body against harmful pathogens, maintains a healthy metabolism, and regulates inflammation and energy production. When your immune system is not in a healthy condition or is overactive it can lead to chronic inflammation within the body. This has actually been found to be linked to obesity and many metabolic disorders.
Why inflammation? Inflammation is the body’s natural response to injury and infection. But, when it gets to be so much that it is considered chronic it can interrupt the body’s normal processes. For example, one effect of chronic inflammation is insulin resistance. So while you may not eat a lot of sugary foods, your body can still go through insulin resistance (when your cells won’t take glucose (sugar) from your blood into the organs and muscles). This will make it harder for your body to regulate blood sugar and store fat efficiently. This in the long run can lead to weight gain or make it more challenging to lose weight. But, by boosting your immune system you can help to reduce that inflammation and make it easier for yourself to lose weight.
Another key factor of the immune system is that it helps to balance your energy and metabolism. When your immune system is under stress, it will put most of its effort into fighting potential threats to your body cells. This will take the focus away from maintaining your energy levels and regulating your metabolism. This will effectively lead you to feeling tired, fatigued, and possibly less exercise and motivation to exercise. By giving your immune system that extra boost though, you can keep your body energized and burning calories as they were meant to be used.
Helpful strategies to boost your immune system (to help with weight loss)
One of the best things you can do for yourself is to incorporate a balanced diet into your everyday life. Foods that are loaded with antioxidants, vitamins, and minerals are the best options to include. The foods that will have the most of these are fruits and veggies. Did you know that it is actually recommended to make ½ of your daily calories from veggies and fruits? This will ensure you get a variety of nutrients, fiber, and natural energy for your day. The best part is that veggies and fruits are very low on calories, so it will make it even easier for you to cut down on your calorie count and lose weight. (keep in mind to always have a minimum of 1200 calories a day) The best range of calories for weight loss is 1200-1600 calories a day. Anything less and your body will go into starvation mode. Anything more and you will likely bulk up either in muscle or fat. But, as for eating plenty of veggies and fruits you will be able to take in plenty of vitamins and minerals to boost your immune system.
Another important factor for building your immune system is protein. Proteins are the building blocks of every cell in your body. They are especially important for your immune system cells. Foods like lean meats, fish, beans, and legumes are perfect options. Also, by making sure you eat enough protein a day you will feel full and your stomach will feel satisfied. Foods that have probiotics can improve your gut health as well. Which will make your immune system stronger. That, and a healthy gut will help with weight loss too. As it will help with proper digestion and nutrient absorption. Both of these are very important when it comes to keeping a healthy weight.
Consistent exercise is another strategy for boosting your immune system and helping you to lose weight. Moderate to high intensity exercise that keeps your heart rate up will increase your circulation and cause the production of immune cells. The best part is that it will also help you reduce stress levels. Which means the stress hormones will regulate better and cause less inflammation. You should aim for a minimum of 150 min. per week. That adds up to about 2.5 hours. As a fitness coach, and just based on research I would recommend to mix strength training and cardio. This will help you with balancing muscle tone and building up proteins in the body as well.
Sleep is a very overlooked and forgotten factor. But, it is actually incredibly important as during your sleep your body will repair itself and produce immune cells and hormones to help regulate appetite. When you are lacking quality sleep (less than 7-9 hours), it can cause your body extra stress and eventually lead to weight gain. Simply for the fact that the normal processes are interrupted. When you sleep less than you should, you will not be able to allow your body to repair itself or create more immune cells. Also, you will not be able to regulate the hormones that allow for a normal and healthy appetite.
So make it a point to eat ½ your daily calories as veggies and fruits, include your body weights worth of protein, exercise at least 2.5 hours a week (about 35 min/ day) , and sleep 7-9 hours. Now this checklist might seem tough, but it is doable with practice.
The most common misconceptions and myths
As with anything you try that is new, it is always best to do your own research and see the facts for yourself. This is especially true when it comes to fitness and nutrition. One of the most common myths when it comes to your immune system is that taking really high doses of supplements like Vitamin C or Zinc is the best way to strengthen your immune system and lose weight. The only problem is that excessive intake of these can have some unhappy effects on your body. Excessive high Zinc levels have toxicity symptoms like nausea, vomiting, lethargy, fatigue, and epigastric pain (burning indigestion). And, over long periods of time it can actually lower your immunity, give you low HDL levels (the good cholesterol), and lower copper levels. As for Vitamin C, your body cannot store it so you will release the extra. But, in the very rare cases it can cause upset stomach and diarrhea, and even kidney stones. How much should you take? The RDA for Vitamin C is 90 MG for men and 75 MG for women each day. The RDA for Zinc is 11 MG for men and 8 MG for women. All in all though, it is best to include veggies and fruits into your daily diet and intake as much as possible naturally.
The next most common fitness / nutrition misconception is that by doing an extreme detox, you can boost your immune system and get fast weight loss. The main problem with these detox diets is that they restrict your calories to very little. And this actually does the opposite effect for your immune system. You need those calories from fruits, veggies, grains, and protein to create new immune cells. Some foods can detox and have amazing detox benefits though, but the best option is to focus more on a balanced daily diet and make lifestyle changes. Also, when you go back to eating your normal diet you will gain all that weight back and possibly more. So it is better to make food changes and swap out the unhealthy for the healthy foods and make that a permanent change.
There is also the aspect of training more to achieve more. So, many people will do incredible amounts of time doing exercise. When you do not give your body enough rest and recovery time you will be putting your body through overtraining. This will not boost your immune system or help you lose weight. A good balance is needed here, exercise is very good for you, but you also need to incorporate rest days. By overtraining you weaken your immune system because it does not have enough time to keep up with you and make more immune cells. You can end up fatigued, constantly sore in your muscles, and potentially pull and tear muscles. For those that do a great amount of exercise, they also eat a great amount of calories to keep their body’s going. They also as athletes allow rest days and stretches. Remember your body will heal itself when you allow it to rest.
Boosting your immune system to lose weight
When you are on your weight loss journey be sure to boost your immune system to help you reach your goals. It all starts with nutrition, you need to balance fruits, veggies, proteins, and grains so that your immune system can create more immune cells. Be sure that ½ of your daily calories is from fruits and veggies to get the best results. Also, be sure to include 2.5 hours a week (about 35 min day) of exercise. Mix strength training and cardio to get the best combined results. You need quality sleep as well, 7-9 hours every night. So that your body can have time to repair and create more immune cells.
Not only will strengthening your immune system help you to avoid being sick, it will help you to be a healthier you. You will have more energy, reduce inflammation, and regulate your metabolism to help you lose weight, and you will feel great everyday. Try to create a routine that incorporates these strategies and be consistent with your routine. That way you can make more and more progress everyday. Even if you end up with setbacks, you can always get back into your routine, or even change it up to what works for you in that time of your life. Remember to be positive and allow yourself to keep a good mindset.
As a fitness coach, I have noticed the top issue that many people go through when trying to lose weight. Nutrition is key in conquering all of these factors. I always recommend incorporating a balanced and healthy diet, exercise, and rest. As for Elixaid, I decided to research supplements that are natural and helpful when taken. The products from Elixaid are meant to boost your nutrition while you make your lifestyle changes. I include gut health, immune support, joint health, blood sugar metabolism, and even a pre-workout for some extra energy when needed. So feel free to check the site to see if any of these products can be helpful for you. If you have any fitness or nutrition questions feel free to reach out and I will be happy to chat. Thanks for reading! I wish you well on your fitness journey.
Written By
Kiara Paz
Fitness Coach of Condition By Kia
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