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Weight Loss Tips for People Over 40 Years

Increase your chances of a slimmer you after hitting the big 4-0 with these bad habit breakers, good lifestyle routines, and healthy eating tips. 

There are certain things everyone over the age of 40 should be doing to guarantee that the second half of life’s big game is as exciting as the first half. After all, once you hit 40, your body begins to lose muscle mass, the lean tissue that helps you burn fat and calories; women drop about half a pound of muscle per year after crossing 40. That’s why 40 tends to be the dividing line between those who are headed for a long, healthy lifetime of lean, and those who are headed for an early (and probably much larger) grave. 

To keep you in top shape, we’ve uncovered these  essential weight loss tips for playing your second half perfectly. 

Ditch the Yo-Yo diets. 

The cabbage soup diet? Really? Just no. Restricting calories and losing body fat too quickly can wreak havoc on insulin, leptin, ghrelin and other hormones, prompting a surge in hunger and a slump in metabolism. These effects can last for more than a year, even after the diet is abandoned,  

Educate yourself before eating out. 

Eating out is a treat and is probably something you’re doing because you deserve it—maybe it’s your birthday, you’re celebrating a family member, or just getting together with old friends. But letting yourself indulge doesn’t mean you have to be completely blind to just how deceptive many restaurant menu options can be.  

Take your sleep really seriously. 

Over the years, you’ve probably had moments where being able to get by on very little sleep was almost like a badge of honor. But as sleep medicine progresses and people are learning more about sleep health, the ties between your Zzzs and your LBs on the scale are becoming clearer. Losing just an hour of sleep each night for three days can prompt a surge in the hormone ghrelin, which stimulates appetite, and a slump in the hormone leptin, which tells us when we’re full. Deep sleep, on the other hand, fuels the production of the fat-burning human growth hormone (HGH). 

Stop reusing your water bottles. 

You think you’re being economical or environmentally friendly, but you’ll want to start avoiding those plastic bottles in the first place. A growing body of evidence suggests that exposure to toxins like bisphenol A (BPA), organophosphate pesticides and phthalates may be fueling weight problems. “We are starting to see a lot of human studies showing an association between the presence of chemicals and obesity. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. Reusing plastic bottles with BPA adds to the risk because temperature changes and the gradual breakdown of the plastic will increase the rate of the release of the chemical. 

Start Instagramming your food. 

Speaking of social media, it’s time to take a cue from those iPhone-crazy millennials because it might just be the weight loss boost you want! Holding onto that food memory may help you eat less at breakfast…and lunch…and dinner. An analysis on a number of “attentive eating” studies printed in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. Researchers found techniques like writing down or drawing meals (and even keeping food wrappers and receipts!) to be particularly beneficial. 

Be pessimistic for a moment. 

Picture this in your mind: You’ve dieted and worked out for the past 10 years and you’re fatter than ever. Your health is in shambles and you’re hopeless at resisting food temptation. You know better, but you look and feel unhealthy. It’s that kind of “negative fantasizing” that researchers say paradoxically provides powerful motivation for weight loss. According to a study in the journal Cognitive Therapy & Research revealed that obese women on a weight loss journey who had the most positive fantasies—showing off their new, hot bodies to friends a year later—actually lost 24 pounds fewer than those with the most negative thoughts. While it’s fun to visualize the future benefits of weight loss success, researchers say negative fantasies about weight loss mentally prepare dieters for temptation and hardship. 

Go easy on the hand sanitizer. 

We know, we know: It’s Corona season. But we’re sorry to say that, after our research team here dug into the science, we have some bad news for you: Your hand sanitizer could be making you fat. Triclosan is a synthetic antibacterial agent frequently added to soap. It’s referred to by researchers as an “obesogen“—a compound that can potentially cause weight gain by disrupting the body’s endocrine (hormone) system. Studies suggest that triclosan can negatively affect the thyroid. As thyroid hormones control metabolism, any hit to the organ’s functionally could cause you to gain weight. The evidence is of particular concern for hospital workers, researchers say, as they’re exposed to the antibacterial agent on a regular basis and often show significantly higher levels of triclosan in their urine. A study in the journal PLOS One found a detectable level was associated with a 0.9-point increase in body mass index (BMI). If you’re a frequent hand-washer, experts recommend sticking to good old soap—not the antibacterial kind—and to buy organic cleansers when possible. 

Beware the viral Facebook videos. 

You know the ones: In 30 seconds or less, you watch a mysterious pair of hands layer cookie dough with Oreos with brownie mix. Bake, cut, and oh how yummy—and insanely, ridiculously, break-the-chair fattening. “The internet and social media sites are basically making you fat. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of those videos, ask yourself how you could make it healthier—and if you can’t, click out of it and never look back. 

Reassess your comfort foods. 

This one has a surprise twist you won’t see coming. “When you eat things to which you’re sensitive or intolerant, you get an increase of the hormones epinephrine and norepinephrine, so you literally get a high and this reaction can result in cravings for the very foods we should avoid. Food sensitivities may also lead to inflammation and water retention. To compound the problem, over-the-counter antihistamines bolster appetite and dull energy, studies show. 

Get a stand-up desk. 

At this point, you’ve spent around 20 or more years in the workforce. You’ve paid your dues and ran circles around your competition—resulting in your own office, possibly. So, why aren’t you owning that space like the boss you are? The first tweak for your office makeover: Invest in a height-adjustable stand-up desk. Here’s why this can be such a game-changer for your waistline: A British study found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your work day, you’ll expend more than 30,000 extra calories per year—which amounts to about 8 pounds of fat! 

Do it yourself, 

Remember when you were 23 years old and wouldn’t even dream of spending your coveted cash on letting someone else mow your lawn, wash your car, or paint your living room? Try tapping into that scrappy, resourceful inner you a bit more and you’ll wind up torching calories. For example, a 150-pound person will burn around 200 calories if they wash and wax their car for 40 minutes. 

Make it tea, all the time. 

We get it: You’ve been in a relationship with coffee longer than your spouse. But the benefits of tea are so incredible. Here’s the thing about tea: Study after study proves that tea boosts metabolism, turns on your fat-burning hormones, and help reduce stress. You can put it in smoothies or even cook with it. If you don’t know which tea to start with, go for matcha: It’s the superhero version of the already-mighty green tea. 

Swap your bread. 

Once upon a time, you probably thought white bread was a basic staple for the pantry. And you’ve maybe switched to wheat, which is something of an improvement—if it was still 1996. But if “enriched flour,” “high fructose corn syrup,” or “sugar” is one of the first few ingredients listed on your bread’s label, you’re not doing your waistline any favors. The trio to try for: Look for bread that comes in less than 80 calories, has less than 3 grams of sugar per slice, and lists whole grains as the first ingredient.  

Stop the soda habit. 

If you have one soda a day, studies show that you’re accumulating fat around your organs (visceral fat) and likely giving yourself a “soda belly”—a protruding, beer belly-like gut that’s the result of about 1.8 pounds of fat pushing out your belly. And that’s in addition to all the other harmful things we know about soda. (Diet doesn’t do you any favors.) 

Drink 2 cups of water before each meal. 

Drinking water is essential for all your body’s functions and it dramatically ups your odds are of staying thin. In fact, one University of Utah study found that dieters who downed two cups of water before each meal lost 30 percent more weight than their counterparts who didn’t sip any H20 before noshing. If you don’t have a water cooler at your office, fill a BPA-free bottle with water at home. If you drink two cups before breakfast, lunch, and dinner, that just leaves you with two more cups before you meet your minimum recommendation for the day. So easy! 

Let legumes take charge. 

According to a review published in the journal Obesity, legumes—including beans, chickpeas, lentils and peas—could keep you from the snack drawer until dinner. Researchers found that subjects who consumed between ¾ and 1 cup of legumes daily felt as much as 31 percent fuller than those who didn’t! But there’s a catch: Although participants felt fuller when they ate legumes, they didn’t always eat less throughout the day. It’s still up to you to tune out the call of cravings—a completely different beast than hunger. But when it comes to willpower boosters, beans are a great way to get a jumpstart. 

Don’t drink so many calories. 

That zero-calorie diet soda is its own death sentence. But as for that cream-and-sugar coffee every morning? That’s 80 extra calories, and that’s if you’re ordering normal coffee and not one of those tricked-out frappa-cappa-whipped-something drinks from your favorite coffee shop that have a couple hundred calories. Many fruit juices, energy drinks, and even big-chain smoothies are loaded with calories. 

Walk more. 

There’s a host of benefits that come with walking more, from stress relief to stronger leg muscles. But the simple act can ward off weight gain simply because you expend more calories than taking the elevator or parking as close as possible to the door. But for weight loss and to actually start burning, you’ll need to walk 3 mph, which is as if your plane is about to start boarding and you are still walking toward your gate. And while they don’t have to all be 3 mph steps, the average recommendation is 10,000 steps a day. 

Sit less. 

Sitting is the new smoking. Researchers from Toronto recently showed that sedentary behavior can lead to death from cardiovascular issues and cancer, as well as cause chronic conditions such as Type 2 diabetes. Prolonged sitting, meaning sitting for 8-12 (or more) hours per day, increased your risk of developing type 2 diabetes by 90 percent. And weight gain. So. much. weight gain. Be mindful of not plopping down on the couch all evening and if you can swap times you sit at work for standing. Have you heard of stand-ups? They’re meetings where everyone stands and many people love them because these meetings often wind up shorter than other meetings where people get too cozy at that conference table! 

Slip in other ways to be active. 

Whether it’s playing with your dog, carrying the stroller for your family members with little ones, or exploring a nature path, it’s crucial to fit in extra activity when you can. “Metabolism and hormonal changes in your 40s create an ideal environment for excess fat storage in women—especially in the midsection, In your 40s, activity is essential.” 

Boost metabolism with micro workouts. 

That mom of three who also teaches spin class and always looks fantastic? Awesome. But that’s not attainable for everyone, which can leave you feeling frustrated that you can’t be a workout god or goddess, too. The good news: You only need 2 ½ minutes to boost your metabolism and start burning calories, too. Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks. 

Let your body fast. 

One idea that seemed more attainable for someone over 40 is from a wellness expert, who said try eating only between the hours of 9 a.m. and 6:30 p.m. (Can you imagine a college guy or a new mom abiding by that rule?!) As long as you are still getting enough calories to keep your metabolism up, this tactic can help you lose weight because it puts your body into a fasted state, which Expert says can make the process easier and faster. 

Embrace seaweed. 

It can get overwhelming to keep up with all the superfoods out there, we know. But if there’s one amazing food you should be getting more of (and that we know you’re not), it’s seaweed. The sea plant is a great source of iodine and you can enjoy seaweed in sushi, broth-based soups, as chips or snacks, and more. “Without sufficient levels of iodine, your thyroid function becomes impaired and it’s harder for your body to burn fat,” says nutritionist who suggests sneaking sea vegetables into your diet at least three times a week. Seaweed also contains a compound called alginate, which has been shown to significantly cut fat absorption. 

Learn about ‘eating clean.’ 

You’ve heard this buzzy phrase a bunch of times by now, right? It’s way more mainstream than you may realize, though—and much more attainable than you think. The basic rule of eating clean—and, forgive us for watering it down—is to eat more real food and less fake food. Doritos are not food. Those sketchy frozen enchiladas by Big Store Name Brand are often not much better. And that cream of something soup you mix into every chicken dish is a way of life that’s making your waistline expand. 

Stop doing sit-ups. 

Not only is this antiquated exercise less effective than something like a front plank, sit-ups are terrible for your spine and can cause herniated discs. Fact: A traditional sit-up puts around 3,350 newtons of compressive force on the spine, but the U.S. National Institute for Occupational Safety and Health states says anything above 3,300 newtons is unsafe. We have created an entire workout plan to give you a rock-hard core and it doesn’t involve one single sit-up. 

Try meditation. 

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. Studies show that people who regularly practice mindfulness meditation have more activity in their left prefrontal cortexes, which makes you calm and happy. Plus, a 2014 study found that individuals who meditate are less likely to overeat or give in to emotional eating. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for. You’re supposed to lose a few LBs, but even if you don’t, we guarantee you’ll still be glad you made meditation part of your life. 

Live by the half-plate rule. 

Nope, the rule isn’t to only eat half of what’s on your plate. It’s that half of your plate should always be made up of veggies. This rule is most effective when you eat all the veggies, first. You’ll feel fuller faster, longer, and be less likely to go for seconds. As always, don’t fret about cleaning your plate or wasting food; it will go to waste whether you eat it or not! 

Eat less salt. 

High amounts of sodium can lead to belly bloating and there’s a good chance you are already getting more sodium than you need. To cut back on salt intake, to eat fewer processed foods like bread, pizza, and condiments. “Read the Nutrition Facts label to find how much sodium is in each serving. “Very Low Sodium is 35 milligrams or less per serving; Low-Sodium is 140 milligrams or less per serving; Reduced (or less) sodium is at least 25 percent less sodium per serving than the usual sodium level.” 

Don’t fear the fat. 

Sometimes, you have to eat fat to lose fat. Specifically, healthy fats—those with omega-3 fatty acids, monounsaturated fats, and oleic acid—dramatically help to satisfy hunger and fire up your metabolism. Think avocados, walnuts, coconut oil, and even full-fat dairy. 

Use your non-dominant hand. 

Remember when you were little and would try to write with different hands? Eventually, a long time ago, you probably gave up on that. But personal trainer to the stars Jay Cardiello says it can be a great weight loss trick. “It takes 15 minutes for your brain to realize that you’re full,” he explains. “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.” 

Cut back on wine and booze. 

You deserve that glass of Scotch or wine, we know. But the unfortunate truth is that your body doesn’t metabolize alcohol as efficiently as you age. So, not only are you going to add on (or not be able to lose) weight because of alcohol, you also wind up looking older and sleeping worse. “[As you age] it will be increasingly difficult to get a good night’s rest with alcohol in your system and sleepless nights lead to carb and sugar cravings the next day,” says Nutritionists. Meanwhile, alcohol zaps moisture from your skin making fine lines more noticeable and speeding up your skin’s loss of elasticity. 

Be your own therapist. 

In an Orlando Health survey of more than a thousand respondents, only 10 percent of people listed their psychological well-being as part of their weight loss journey. The problem? Not being in tune with your emotions and their connection to food is why nearly 66 percent of people gain weight back after losing it. “Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise, But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts.” To stop emotional eating and unlock the door to weight loss success, try keeping a journal that tracks your food choices and current mood. Then look for healthy and unhealthy patterns, which can help you identify the specific life and emotional connections you have with food. 

Eat for health, not weight loss. 

“To see real results, you need to eat real food,” says our Trainer. “When you’re eating habits consist of eating a variety of real foods that provide the body with nourishment, a healthier body is created. And the healthier you are, the faster you’ll recover post-workout and the better chance you’ll have at losing fat and building muscle.” Plus, eating for health instead of weight loss means you’ll develop a habit that makes smarter food choices easier and easier. 

Buy organic. 

By now, you should know that weight and health problems are often the result of an accumulation from what you’re consuming. With that in mind, take a moment to think about how you’ve had at least four decades to accumulate toxins from food and drink—some seriously bad stuff that can lead to obesity. Many of those come from pesticides and hormones in your meat and produce. So start choosing organic fruits and vegetables and hormone-free meat. 

Always be prepared with snacks. 

Remember the Boy Scout motto about always being prepared? At 40 or older, you most likely have more things demanding your time and attention than ever before. To make it easier to eat lower calories and avoid stuffing your face when you’re starving, always keep your desk, pantry, car, and purse stashed with healthy snacks. Raw almonds and bananas are two of the easiest, but you can get more ideas with these healthy snack ideas. And whatever you do, do not hit up any vending machines! 

Turn off the tube. 

Studies show that lean people watch less television, plain and simple. A recent analysis of multiple studies found that for every two hours spent watching TV, the risk of developing diabetes, heart disease, and/or early death increased by 20, 15 and 13 percent, respectively. Because you’re expending less energy as you zone out in front of the telly, there’s a surplus blood sugar flooding your bloodstream and contributing to weight-related risks that crop up in your 40s and beyond. Even knitting like will keep you younger than just sitting and watching show after show! 

Go swimming. 

Many people stop working out or become less active as they age because they’ve started experiencing more joint pain or discomfort from old injuries. This is why swimming can be a great solution. It’s low-impact, builds endurance, and burns calories. Dive in! 

Go Greek. 

The benefits of Greek yogurt are far and wide while making your figure tighter and slimmer. High-quality Greek yogurt is low in calories (less than 100 for 6 oz.), has a very high amount of protein (20 grams), and provides your gut with some much-needed probiotics. Flavored, non-Greek yogurts, on the other hand, are often packed with additives that harm your health and can even make you hungrier. If you’re not a Greek yogurt fan, do know that it can be an acquired taste—but mixing in some berries, walnuts, or homemade granola might just become your new, belly busting addiction! 

Adopt a weight-loss mantra. 

There’s a lot of advice out there, but having a go-to mantra that gives you strength can be a powerful weapon in your weight loss arsenal. “There will always be another meal” is just one of the Weight Loss Mantras which explains that they came up with it because people all too often eat as if they’ll never have their favorite foods again. Find your mantra and make it work for you! 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness Posted on 0 Comments

What Happens To Your Body When You Give Up Alcohol

We detail the physical and mental changes that take place after you’ve quit booze. 

Did you ever stop to think those happy hours were actually making you less happy? Giving up alcohol—for even just one month—has been linked to significant changes in people’s health. Not only can you make serious progress toward increasing your chances of weight loss after quitting alcohol, but what happens when you stop drinking alcohol also extends beyond losing weight. It can also include lowering your cancer risk, boosting your heart health, and even having better sex. 

If you drink alcoholic beverages frequently, you might be interested to know how your body may change if you cut out beer, wine, and liquor for a while. Whether it’s for a day, a week, or even a month, it can make a difference. 

To give you an idea of what happens when you stop drinking, we’ve gathered the 14 benefits of not drinking alcohol you can expect to reap below. 

You’ll eat much less. 

Why does alcohol cause weight gain? The bulk of it can be attributed to excess empty calories, but there are other factors at play, as well. Research shows that drinking alcohol can also increase your appetite for high-calorie foods. According to an Appetite journal study, people who drank only half a shot of alcohol (20 grams worth) ate 11 percent more than those who abstained and experienced more cravings for high-fat foods. That’s right: Just half a drink can make you hungrier. And that can lead to a domino effect. Read on. 

You’ll have more energy to speed up weight loss. 

Getting better sleep makes you eat better. According to a 2013 study published in the journal Nutrition & Diabetes, drinking alcohol results in shorter, less quality sleep, which caused study subjects to shift from eating carbohydrates to eating fats. And each 30-minute deficit of sleep caused the subjects to eat 83 additional calories, on average! So not only will a Dry January ensure you’re refreshed from additional shut-eye, you’ll be more likely to eat energy-boosting carbs instead of slug-making fatty foods. If you average an additional hour of quality sleep, you can look forward to saving almost 5,000 calories in 30 days—about a pound and a half! 

You can lower your risk of liver damage and diabetes in just one month. 

In 2013, 14 staffers at New Scientist magazine whose drinking ranged from eight to 64 12-ounce bottles of beer per week took a short-term break from alcohol. Ten people gave up the booze for five weeks. Another four didn’t. Doctors at the Institute for Liver and Digestive Health at University College London tested their blood before and after, and discovered that the teetotalers’ liver fat—a predictor of liver damage—fell 15 to 20 percent! The abstainers’ blood glucose levels—a key factor in diabetes—also dropped by an average of 16 percent! 

You’ll sleep better. 

Though booze can make you fall asleep initially, it disrupts shut-eye. That conclusion was reached by a review of 27 studies on the topic. Another recent study in the journal Alcoholism: Clinical & Experimental Research found that drinking before bed increases alpha wave patterns in the brain. If you want restorative sleep, those waves don’t help. Once you give up alcohol, however, you’ll get better sleep and start feeling more refreshed and sharp. 

You’ll experience fewer food cravings. 

A study in the Nature journal found that booze can trigger cravings. How does that work? Agrp neurons, which are usually activated by starvation and result in intense hunger, were found to be triggered by alcohol consumption. 

You’ll improve digestion. 

Even in relatively small doses, alcohol can negatively affect digestion by altering the stomach’s secretion of gastric acid as well as its gastric motility: the ability of your stomach muscles to break down ingested food. When these functions are impaired, your digestion suffers. Studies have shown that pairing alcohol with a meal can slow down digestion while the overproduction of gastric acid can irritate the stomach. 

You can boost your metabolism. 

When you consume alcohol, your body uses ethanol for energy, not other sources like fat. Skip the booze and your body will burn carbs, then flubber. 

You’ll be more hydrated. 

If you’re used to having a few brews or glasses of wine at home each night, you might want to stop drinking and replace the ritual with flavored seltzers or detox waters you make yourself. Plus, alcohol is a diuretic, meaning it flushes your body of water through urine. Less alcohol means your body can retain the right amount of water for proper hydration and electrolyte balance. 

You’ll have better skin. 

Alcohol is a diuretic, which leeches fluids from your body. (Translation: It causes you to pee more than you otherwise would.) But unlike tea and coffee, which are also diuretics, alcohol decreases the body’s production of the antidiuretic hormone that helps the body reabsorb water. That’ll show up on your face. After just a few days of abstinence, you’ll notice that your skin looks and feels more hydrated, and skin maladies like dandruff, eczema or rosacea may also improve. 

You’ll improve your heart health. 

Per the American Heart Association, drinking alcohol can raise the level of triglycerides and harmful fats in the blood. That can lead to plaque buildup in your arteries and heart disease. How? According to a study published in the journal Current Opinion in Lipidology, drinking booze is closely related to the ingestion of fat. Consuming one makes your hypothalamus signal that you’re craving the other. 

You’ll reduce your risk of stroke and nerve damage. 

Excessive drinking and binge drinking can lead to stroke and neuropathy. Why? The American Heart Association says that regular heavy drinking can raise blood pressure and cause irregular heartbeats over time. And according to the National Institute of Health, excessive boozing directly poisons nerves. 

You’ll do better at work. 

In the New Scientist study, participants who quit booze for 30 days reported an 18 percent increase in concentration and a 17 percent boost in performance at their jobs. Quit raising a glass and you’ll be on your way to getting a raise. 

You can reduce your cholesterol levels. 

In the New Scientist study, staffers who quit alcohol found their blood cholesterol levels fell by an average of 5 percent in just 30 days! This is because abstaining helped their bodies sweep out those nasty, fatty triglycerides. 

You may have better sex. 

While a glass or two of wine or a few cocktails may seem to set the mood, it’s actually a depressant, which is the last thing you want in the bedroom. It can play havoc with a man’s ability to get and keep an erection, which can dampen the libido for women as well. And while all alcohol affects the liver’s ability to get rid of excess estrogen, beer contains phytoestrogens—plant-derived estrogens that dampen virility and fertility. Taxing the liver with alcohol can make it less effective at metabolizing hormones, which can convert androgens into estrogens, resulting in a diminished sex drive. 

You’ll lower your risk of cancer. 

According to the National Cancer Institute, drinking booze has been linked to an increased risk for cancers of the mouth, liver, breast, colon, and rectum—and the risk increases the more you drink. You can guarantee you’ll lower your cancer risk in just 30 days. How? Replace your post-boozing McDonald’s menu with snacks and meals high in fibrous fruits, veggies and legumes. In a 2015 Nature Communications study, scientists from Imperial College and the University of Pittsburg found that swapping a meat-heavy Western diet for a high-fiber one increased healthy, protective gut bacteria and lowered colon cancer biomarkers—in just two weeks! 

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Nutrition & Diet, Weight Loss Posted on 0 Comments

You may have underactive Thyroid if,

Constantly sleepy? Can’t lose weight? Does your brain feel like it’s in a fog? You may be one of the millions of Americans suffering a chronic, undiagnosed health condition. 

It’s called hypothyroidism, and it’s a condition in which your metabolism-running thyroid gland isn’t running at its best. It’s sluggish, actually, which is exactly how you might feel! 

Some thyroid 101 background: Your thyroid gland is the butterfly-shaped gland at the base of your neck that secretes two all-important hormones that control major bodily functions (including how you use energy, regulate body temperature, and digest food) and organs (including the heart, brain, liver, kidneys and skin). But with hypothyroidism, your body can have normal to low thyroxine hormone levels and elevated thyroid stimulating hormone (TSH) levels. These high TSH levels are a result of an overworked pituitary gland that is trying to elevate the hormone levels in an inadequately responsive thyroid. 

Hypothyroidism is more common than you would believe, and millions of people are currently hypothyroid and don’t know it. (And while metabolism goes hand in hand with this condition, there are also habits people do that slow metabolism.) Because early symptoms of the disease are diverse and mimic the symptoms of everyday life, millions of cases of thyroid disease remain undiagnosed or are mistaken for other disorders. Estimates vary, but approximately 10 million Americans have this common medical condition. In fact, as many as 10 percent of women may have some degree of thyroid hormone deficiency, and 12 percent of Americans will develop a thyroid disorder in their lifetimes. 

 Many things can put you at risk for a sluggish thyroid, from genetic predispositions to an autoimmune disorder called Hashimoto’s thyroiditis (a condition that occurs in 80 percent of those with hypothyroidism in which the immune system attacks the thyroid). Fortunately, thyroid screening is a simple blood test, and thyroid trouble can often be fixed with the right prescription. See if you can relate to any of the below items. 

You’re Always Tired 

Having trouble staying awake even after a full night’s sleep? Tiredness, constant fatigue, sleepiness, and lack of energy are issues associated with many conditions, but they’re strongly linked with hypothyroidism. When it comes down to it, too little thyroid hormone flowing through your blood means your cells aren’t getting that “get going” signal, leading you to feel sluggish. Your hypothyroidism may have tricked you into thinking you don’t have enough energy for exercise, but actually, by increasing your physical activity, you can help counter fatigue and improve energy levels. 

You’re Eating Healthy But Still Gaining Weight 

Going up a couple of pant sizes could be caused by any of the habits that make you sick and fat, but it’s also one of the top symptoms of hypothyroidism. “Patients with hypothyroidism will have a generalized slowing of their metabolism and reduction in their basal metabolic rate (or BMR),” explains Doctor. 

“This can lead to changes in the way their body expends energy. With a lower metabolic rate, people may gain excess weight eating a similar diet. Some of this may be excess fat, but there may also be fluid retention.” So, even if you’re diligently dieting and working out, weight gained due to a thyroid issue will be difficult to lose because the extra pounds are mostly from the excess accumulation of salt and water rather than fat. 

You Keep Forgetting Things 

You know you had something to do today, but you just can’t remember what it is. Sure, there’s sleep deprivation, stress, and aging to blame, but your overall cognitive functioning takes a hit when your thyroid is out of whack. Too little thyroid hormone may cause forgetfulness and poor memory. Because the hormone deficiency slows everything down, neurological functions will also take a toll after some time.  

You Have High Cholesterol Levels 

Even though your doctor doesn’t typically look for thyroid problems during your check-ups, he or she will often measure your cholesterol levels. High blood cholesterol levels can put you at risk of getting heart disease, but they also might be indicative of a thyroid problem. 

According to Doctors, “Hypothyroidism causes reduced clearance of cholesterol particles, so LDL and triglycerides may be elevated in a hypothyroid patient.” Looking to lower LDL levels? Try eating overnight oats. The fiber called beta-glucan in this cereal grain has been shown to reduce LDL cholesterol levels by 5 to 10 percent. 

You’ve Lost Interest In Sex 

Having little or no desire to get it on is a side effect of a thyroid disorder. Because of the connection between thyroid function and adrenal glands—the organs that control your “fight or flight” response as well as sexual hormones like testosterone—via the shared hypothalamus and pituitary gland regulators, low levels of thyroid hormone also result in low levels of sex hormones. 

“Libido is a reflection of testosterone status,” explains Doctor, “too little thyroid hormone can stimulate a pituitary hormone called prolactin, which then suppresses testosterone levels.” While too little thyroid hormone could be a contributor to a low libido, the cumulative impact of other hypothyroidism symptoms, such as weight gain, depression, low energy, and body aches, certainly may also play a part.  

You Feel Down 

While it might not be a primary symptom, feeling particularly down in the dumps can be a debilitating side effect of hypothyroidism. Dr. Srinath explains that “Depression can be related to other symptoms of hypothyroidism such as fatigue, muscle weakness, lethargy, difficulty with focus and concentration.” With an underactive thyroid turning many body functions down to low, it’s not surprising that your mood might sink too. 

Your Skin Feels Dry 

You’ve bought the face creams, the masks, and the moisturizing lotions, but nothing seems to work. It turns out, dry and itchy skin can be a symptom of hypothyroidism. The change in skin texture and appearance is due to reduced circulation as a result of low thyroid function. A reduction in circulation can cause skin cells to receive one-fourth to one-fifth the normal blood supply, leaving them wrinkled and cracked. Also, a slowed metabolism (caused by too little thyroid hormone production), can reduce sweating. Without the moisture from sweating, skin can quickly become dry and flaky. If just your skin is dry, you could have eczema, but if it is compounded with brittle nails, poor wound healing, and hair loss, you should be checked by your doctor. 

You’re Struggling to Push It Out 

We know constipation is an embarrassing topic that no one likes to discuss, but if you can’t boot your bowel issues, it might be time to call up your doctor. Without enough of the metabolism-controlling thyroid hormone, many of your body’s functions slow down. One of these functions is the action of the digestive tract, which will start to slow down. Hypothyroidism can weaken the contraction of the muscles that line your digestive tract, causing stool to move too slowly through the intestine. If your sluggish digestive tract isn’t due to hypothyroidism, consider eating a banana. The super fruit is rich in fiber to help increase stool weight, potassium to help you avoid bloating and cramping, and prebiotics to help feed good gut bacteria and improve digestion. 

Your Muscles Feel Sore… All The Time 

We know exercise is a crucial component in reaching your body goals, but it shouldn’t be leaving you constantly seeking out a warm bath. If your muscles don’t seem to be recovering even on your days off, this might be explained by a thyroid problem. Your thyroid gland secretes hormones that control your metabolism—the body’s way of converting the food you eat into fuel. 

Fewer metabolism-controlling hormones mean a slower metabolism and a disruption in how your body burns energy, which can affect how your muscles feel. To counteract these symptoms, choose low-impact exercises like elliptical-stepping or swimming and increase the consumption of fish in your diet. Fish like salmon are a good source of omega-3 fatty acids, which are known to decrease the inflammation that might be contributing to your muscle and joint pain. 

You’re Constantly Wearing 5 Layers 

If you’re still wearing your winter coat when it’s 40 degrees and sunny, you might be suffering from hypothyroidism. It might be easy to adjust the temperature in your house or car, but patients who have hypothyroidism struggle to regulate temperature in their body. Because the thyroid gland controls your body temperature, when hypothyroidism patients’ bodies make too little thyroid hormone, body temperature tends to decrease because less energy is being burned by downstream cell targets. Less energy compounded with slow metabolism equals less heat. 

Author WellnessKichen Categories Health & Fitness, Mental Wellness Posted on 0 Comments

Exercise Mistakes That Are Making You Gain Weight

Stop these habits once and for all, and you’ll feel the difference. 

Find yourself sweating buckets in spin class and yet the weight on the scale still hasn’t budged? Well, you could be making some common exercise mistakes that are straight-up sabotaging your weight loss efforts. 

The first correction to make: Change your mindset about exercise, says nutritionist Ilana Muhlstein, M.S., R.D.N., author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate—and You Can Too!, which is now available in audiobook. No matter how long you ride that stationary bike, exercise alone simply will not work. 

“People think they can eat more if they exercise, and that’s one negative mindset you have to get rid of,” she says. “When you put you put exercise in proper context—as a supplement to good nutrition, not a substitute for good nutrition—then you’ll have much more success.” 

You believe exercise is mandatory. 

Our abs-loving, Cross-Fit-grinding, booty-flaunting Instagram culture has framed exercise as one of the mandatory assignments in the weight-loss curriculum. But you don’t have to exercise to lose weight. Good nutrition is your required course; exercise is an elective. Think of it as extra credit, a way to give yourself a jolt but not as a substitute for your baseline assignments. 

“Use exercise for what it is—an amazing opportunity to sweat out stress, clear your mind, improve your shape, feel more confident, boost your health, and ultimately, serve as an igniter of motivation that will help keep your nutrition on track,” says Muhlstein. “I have always found exercise has helped me drink more water and feel more capable and energetic. However, I never saw it tick the needle on the scale unless I was making the right choices with my fork. I have seen dozens of people lose tons of weight without exercise, but there’s something about the sense of physical accomplishment and empowerment following a workout that propels a greater sense of self-care throughout the day. When I came to this realization, it actually made me enjoy exercise more.” 

You use exercise to “burn off ” dessert. 

Most people don’t realize how much physical effort it takes to burn off a very few calories, so thinking, “I can have this ice cream cone because I’ll just exercise longer tomorrow,” is misguided. Consider this for perspective: Burning off the 300+ calories from a glazed chocolate donut would require nearly an hour of walking, 30 minutes of biking, or about 17 minutes of swimming. 

Moral of the story: Don’t try to use exercise to cancel out the treats you eat. 

Instead, Muhlstein recommends this experiment to help you recognize the power of exercise as an adjunct to weight loss, rather than a “fix” for overeating. Take three consecutive days off from your workout plan and replace it with making your meals mostly vegetables, drinking plenty of water, getting more sleep, and doing some light walking or stretching. You may not notice a change in your weight at first, but you’ll certainly feel better, energetic, healthier, and more empowered, she says. 

You believe exercise is an instant fat melter. 

Popular magazines and books claim that you can melt fat like an ice cube on hot pavement, but don’t believe it. Exercise is not a time machine. You can’t step into a spin class for a week or two and expect to see dramatic results. 

“This can be deflating for lots of people—especially my husband, who expects to look like Thor after 30 minutes of weightlifting,” laughs Dietician. “Keep your expectations in check; that’s when you can really benefit from all the good things that happen when you exercise.” 

You think you just have to tough it out. 

This comes from the muscle-headed notion “no pain, no gain.” 

“I had to lose 100 pounds,” says Muhlstein. “You know how good it feels to be flapping around, bouncing, chafing, and hurting when you’re trying to move with any kind of rigor when you’re that overweight? It feels like a cheese grater on your thighs, it feels like you’re carrying a fridge on your back. It hurts. And no amount of ‘toughness’ can change the fact that your thigh skin feels like rugburn.” 

Trying to tough it out can be hard emotionally, making you feel like you aren’t good enough or strong enough if you want to quit to avoid the discomfort. Your best chance for success is taking slower, easier steps that move you forward without leaving you in pain. 

“Start with something as basic as walking around the block or doing push-ups against the bathroom wall,” says Muhlstein. “Exercise is meant to be uplifting, not painful.” If exercise becomes something you dread, you will quickly stop exercising. Realize that just by moving more every day, you are doing wonders for your health, says Muhlstein. 

You eat the wrong foods after exercising. 

Some studies suggest that exercise is an appetite suppressant. Others show that some people become ravenous after a workout, craving greasy, fatty meals, and high-carb foods. See how exercise affects you and if it makes you hungry, as it likely will, the key is to have a plan for what to eat. 

“Simply commit to a goal of not treating your body like a trash can. Think ‘water first, veggies most,’ she says repeating part of the mantra in her 2B Mindset program. Plan to have some grab-and-go veggies ready like baby carrots, broccoli florets, cucumbers, and even some natural peanut butter or cottage cheese and celery sticks for after your workout. You can even cook an egg or a high-protein burger to resupply your body with protein, which is essential for muscle repair and growth. 

You’re lifting weights just because you think you should. 

There’s an exercise for everyone out there. So, if you feel intimidated by weight lifting, don’t do it just because a model in a magazine is doing it. If dumbbell curls don’t excite you, then try something that will be more fun for you. Yes, we’re talking about dance! 

“When the music is going and you’re focused on the beat, it won’t feel like a workout at all,” says Muhlstein. “If dancing doesn’t fire you up enough, box! Boxing channels your stress in such a fun and empowering way. If boxing doesn’t ignite your interest, embrace the natural and super-beneficial movements of yoga and barre. And if all else fails, just get up and take a long walk. Our bodies were built to move!” 

You think you can never miss a workout. 

How can consistent exercise keep you from losing weight? Think stress fracture. Think plain old run-of-the-mill stress. Over-exercising or stressing out about missing a workout can flood your body with the stress hormone cortisol, which can trigger overeating. High levels of cortisol raise insulin levels, which then lower blood sugar, making you crave high-carbohydrate and fatty comfort foods. 

“You have unrealistic expectations if you think need to work out to have a productive weight loss day,” says Muhlstein. “Don’t scold yourself if you have to miss a workout because of injury, because your schedule is jam-packed, or because you’re dealing with some major family stress. We need recovery days.” When a client feels bad about not exercising during times of stress, she tells them, “OK, I get it, let’s focus on the food and what we can control. Give yourself a break and realize that even if you can exercise, maybe you shouldn’t—at least for now.” 

You’re only exercising for your physical health. 

That’s the old mindset, says Muhlstein. The new mindset: I work out for my mental health. 

Yes, there are many physical benefits of exercise—lowering blood pressure and blood sugar, strengthening bones and preventing arthritis, to name a few. But the mental health benefits of relieving anxiety, stress, insecurity, and lethargy are also important. After a workout, you are confident, secure, focused, centered, energetic, grateful, motivated and so much more. 

“When you exercise you are kinder and more positive to those around you. It’s seriously the greatest gift we can give to ourselves and those we love.

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Metabolism, Nutrition & Diet, Weight Loss Posted on 0 Comments

Surprising Reasons Why You’re Gaining Weight

If your skinny jeans fit a couple of months ago—and you haven’t done anything differently—what gives? 

If your jeans fit just a couple of months ago, and you haven’t done anything differently, you’re probably wondering, “why am I gaining weight?” 

You’re not alone. Many people who eat healthy foods, stay loyal to their workout routine, and drink plenty of water may all experience sudden weight gain. It may seem like there’s no good reason, but experts tell us there are some common reasons why you’re suddenly gaining weight fast. 

While your exercise and diet efforts are still important for you to achieve your weight loss goals, there are a number of factors that can cause you to gain weight that often go unnoticed. 

We uncovered some of the top reasons why you’re gaining weight and asked experts how to overcome each, so you can get back to your ideal weight. 

You don’t weigh yourself. 

Of all the little white lies, the expression “what you don’t know can’t hurt you” is one of the worst, regarding weight loss. However, when we’re talking about weight gain, ignorance could be the very reason behind your ever-tightening waistband. “When you avoid the scale because you don’t want to know the number, that’s when you get into trouble,”Rather than hinder your progress, stepping on the scale actually helps you lose weight. According to a study published in the journal Obesity, frequent self-weighing is associated with greater weight loss, less weight regain, and better weight gain prevention. 

The solution: Weigh yourself at least once a week—if not two or three—to monitor your progress. “I recommend weighing in on Monday, Wednesday, and Friday,” says Palumbo. “If Monday is a bit higher than usual, all the better for getting back on track for the upcoming week. And Friday is good because if you’re a bit on the high side then, well, it’s all the more incentive to stay-the-course for the weekend and not go too crazy.” 

You stay up late and don’t get good sleep. 

You eat right and exercise but, sadly, nearly all of your efforts are negated if you’re staying up all night binge-watching Netflix. A study in the Current Opinion in Clinical Nutrition and Metabolic Care journal states that shorter amounts of sleep are associated with higher BMI levels and larger waistlines. The primary reason? “Lack of sleep can lead to increased levels of the hunger hormone ghrelin, and decreased levels of leptin, the satiety hormone,” says Nutritionists. “Research also shows that when we’re sleep-deprived, our brains respond more strongly to junk food and have less of an ability to practice portion control.” 

The solution: Rumsey assures us that after a week or two of adequate sleep—which she defines as seven to eight hours per evening—the surge of hunger and cravings should subside. 

Your job is stressful. 

We don’t mean to suggest that you blame others, but your demanding boss may be why you’re gaining weight for no reason. “Our body releases the hormone cortisol when our body is under stress. This causes triglycerides to be relocated to visceral fat cells, increasing storage of belly fat,” explains Rumsey. “Elevated cortisol levels also cause an increase in blood glucose, while suppressing the effects of insulin, leading to constant feelings of hunger and can lead to overeating. To make matters worse, all of that unused blood glucose is eventually stored as body fat.” 

The solution: Discuss your workload with your manager. Alternatively, come into the office early when no one is around to bug you. You can also try some techniques to relax and de-stress like meditation and yoga. 

You aren’t eating enough protein. 

Are you suffering from a protein deficiency? Consuming enough protein is important for two reasons: Since it digests more slowly than refined carbohydrates, it’s satiating and staves off overeating. It also helps maintain lean muscle mass. “If you aren’t consuming enough protein to keep your muscles and cells healthy, the body ends up breaking down muscle to access the nutrients it needs—and this spells trouble. Less muscle mass means a slower metabolism, which over time, can cause weight gain,” explains Nutritionists. 

The solution: To keep your metabolism going strong, stock your kitchen with lean proteins such as chicken breast, turkey, and organic tofu. 

You never indulge. 

“Why am I gaining weight if I’m sticking to my diet religiously?” you may ask. And we have the answer: you’re taking it a little too seriously. You don’t have to restrict yourself completely when you’re trying to lose weight—live a little! It’ll actually help you to reverse recent weight gain. Having a cheat day (or even cheat days) while dieting may actually help aid weight loss, according to an International Journal of Obesity study. Australian researchers found that when participants alternated between adhering to a strict diet for two weeks and following it with two cheat weeks lost more weight during the study than those who stuck to a strict diet the entire time. Bonus: The “cheater” group also gained back less weight after the study finished. 

The solution: To get back to a trimmer version of you, eat the real thing, but downsize your portion. If you love ice cream, for example, skip the fro-yo and have a small scoop of premium. 

You’re working out too much. 

If you’re working out but gaining weight, the problem may lie in the amount of time you’re spending exercising. There’s no denying that working out is an important weight loss factor, but oddly enough, thinking about your upcoming sweat sessions too often can make it more difficult to lose weight. An Obesity Reviews meta-analysis indicates that people tend to overestimate how many calories they burn when they work out—and will end up eating more on days they work out. A separate study supported this finding, showing that people tend to increase their food intake after exercise and end up eating more calories than they burn. 

The solution: To prevent sudden weight gain, avoid excessive noshing after exercising. Pick up pre-portioned pre-workout snacks tailored to your fitness routine. 

You suffered from an injury. 

“Musculoskeletal conditions that cause pain can lead to a decrease in physical activity, which can cause weight gain over time—especially if you are eating the same amount that you were eating when you were more active,” says Rumsey. 

The solution: People don’t often want to exercise when their joints are hurting, but exercise can ease some arthritis symptoms. “Low impact activities like walking or riding a stationary bike are easier on joints, as is swimming and water aerobics,” she says. “Working in some strength training exercises with light weights or therapeutic bands can help to improve joint stability and also help counteract weight gain.” 

You’re overeating healthy foods. 

Portion size is just as important as eating healthy. The reason: Many nutritious foods—like avocados, oatmeal, quinoa, dark chocolate, nuts, and nut butters—can lead to weight gain when eaten in excess because they’re calorically dense. 

The solution: Unless it’s a fruit or a vegetable, don’t make the assumption that the healthy food you’re eating is low in calories. Next time you’re whipping up a meal, remember these three portion control cues: 

  1. A helping of nut butter or shredded cheese should be no larger than a ping-pong ball 
  1. A true serving of rice and pasta is about the size of your fist 
  1. Lean meats should be about the size of a deck of cards. 

Sticking to the recommended serving size can help prevent sudden weight gain. 

You’re simply getting older. 

With each passing birthday after the big 3-0, we start to lose muscle mass. As a result, Biggest Loser dietitian Cheryl Forberg, RD, tells us our metabolism naturally slows. That has got to be the worst birthday present of all time! “When our metabolism slows down, we will gain weight, especially if we continue to eat the same amount of food as we did when we were younger.” 

The solution: To keep your lean, youthful figure, Forberg says staying active is a must: “A combination of cardio and weight-bearing exercise will help preserve lean body mass and muscle tissue, keeping the metabolism elevated.” 

You’re dehydrated. 

A University of Birmingham study found that drinking two cups of water before each meal could significantly accelerate weight loss. So it should come as no surprise that not drinking enough H2O can have the opposite effect on your waistline. “Not only does water give us energy and help maintain body temperature, but it also helps us feel more full,” says Forberg. “Not drinking enough water can cause us to eat excess calories that could lead to weight gain. Plus, when you’re dehydrated, the body will conserve water for vital body functions, which can result in water retention and a higher number on the scale.” 

The solution: Sip water continuously throughout the day. And remember that water alone isn’t the only way to stay hydrated, there are many water-rich foods you can eat along with other water-rich drinks like coffee, tea, and smoothies. 

You’re relying too much on exercise without changing your diet. 

From building muscle mass to improving cardiovascular health, there are tons of obvious reasons to hit the gym. That said, exercise alone is unlikely to undo your ice cream, booze, and burger habit, says Rumsey. Plus, the type of exercise you do may also be making it hard to keep the pounds off. “Steady-state cardio, such as running at the same pace for three or four miles, can increase appetite,” warns Nutritionists. “Many people who do these types of workouts end up eating more than they would have if they hadn’t worked out.” 

The solution: Lay off the junk and switch up your workout. “More and more research is showing that high-intensity interval training type exercise is best to see improvements in muscle mass and cardiovascular function, without the associated increase in appetite. 

You aren’t paying attention to your sodium intake. 

A high-sodium diet can make you retain water and boat. And when you retain water in your gut, it can make it seem like you’ve experienced a sudden weight gain in your stomach—when it’s just water weight. As Nutritionists says, “sodium-related weight gain is easy come, easy go.” 

The solution: Up your water intake and cut back on the sodium. Cooking more at home with fresh herbs instead of salt should help your belly deflate in a day or so. Dining out? Scan nutrition info at home before you head out and pick a healthy restaurant dish with about 1,000 milligrams of sodium or less. 

You kept all the junk food in your house. 

“Whether it’s ice cream, cookies, chips or other items, just knowing that your trigger foods are in the kitchen or your office desk can derail your healthy eating program,” says Nutritionists. “This is especially true between 3 p.m. and bedtime when cravings tend the be the most difficult to ignore.” 

The solution: One of the best ways to overcome a passing craving is to keep the foods you know you can’t deny out of the house. Can’t imagine kicking your favorite cookies out of the house for good? Individually portion off the foods you tend to overeat. If you know each Ziploc bag of chips is 150 calories, you’ll be less likely to go back for a second serving. 

Your thyroid is to blame. 

The thyroid, a gland in the neck that sits above the Adam’s apple, regulates a wide range of bodily functions including metabolism. But sometimes, for a variety of reasons, your thyroid may become under-active and result in a condition called hypothyroidism. One of the many symptoms of the condition? You guessed it, weight gain. The worst part is that the condition often develops slowly, so many people don’t notice the symptoms of the disease until they’re full-blown, says The National Institute of Diabetes and Digestive and Kidney Diseases. It gets worse: If a thyroid issue is to blame for your weight gain, it doesn’t matter how diligently your dieting and working out; it will be near impossible to shed the pounds. 

The solution: Take a trip to the MD. “If you’ve suddenly put on weight for no apparent reason, I suggest you see a doctor so a medical professional can decide whether it is a thyroid issue or another cause. 

 

You’re depressed. 

“As many as 25 percent of people taking certain antidepressants report gaining ten pounds or more [after starting the medication],” says Rumsey. 

“Some medications may cause food cravings, especially for carbohydrates, and some find that their medication increases their appetite. The drugs may affect metabolism negatively as well.” And since depression is often accompanied by a disinterest in food, another pool of thought is that once antidepressants become effective, people regain their appetites and overeat. 

The solution: “Switching medications can often help since certain types are more apt to cause weight gain than others. However, if you change medications, it may not aid your depression as effectively. It can be a lot of trial and error. Consult your doctor before going on or off any medication. 

You’re taking medication. 

From beta-blockers to birth control pills, and everything in between, there’s a long, long list of medications that can cause your waistline to bulge. And if you think your Rx is to blame for your ever-expanding waistline, you’re not alone. “Weight issues are often a primary reason for non-compliance with treatment,” Palumbo tells us. “Some drugs stimulate the appetite or slow the body’s metabolism. Others cause fluid retention or enough drowsiness to reduce physical activity, which can trigger weight gain.” 

The solution: This is important, so listen up: “If you suspect your drug is causing weight gain, never stop taking it. Instead, make an appointment with your healthcare provider and ask if there might be an equally effective alternative that doesn’t affect your weight. Everyone reacts to medications differently, so trying something else may help,” says Palumbo. 

You eat too healthy. 

“When my clients feel like they aren’t able to enjoy something indulgent from time to time, it often leaves them with hard-to-ignore cravings. 

The solution: “For this reason, I allow my patients to eat 100 discretionary calories each day. It allows them to satisfy their cravings without falling off track.” Nine Peanut M&Ms, 12 gummy bears, and a single Reese’s Peanut Butter Cup all come in right around 100 calories. 

Author WellnessKichen Categories Health & Fitness, Healthy Eating, Mental Wellness, Metabolism Posted on 0 Comments

You Messed Up Your Metabolism Today If,

Your metabolism fuels the fire that burns fat, even when you’re just sitting around. But are you accidentally extinguishing the flame? 

Metabolism. It’s the elusive set of life-sustaining chemical transformations and a characteristic of bodies that can vary from person to person. It’s such a big concept that you might believe you’re at the mercy of it. Well, actually, you are! It’s thermodynamics at work, after all. 

But there are a bunch of simple — even easy — things you can do to boost your metabolism and make your body run more efficiently, “good genes” or not. Make tomorrow a great day by grabbing a cup of rooibos tea (which boosts metabolism!) and learning about the common metabolism mistakes you probably made today. 

You Didn’t Get a Good Night’s Sleep 

 If you’re chronically sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. “A lack of sleep can cause several metabolic problems,” says nutritionist. “It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat.” Lack of sufficient sleep — which experts say is 7 to 9 hours a night for most people — also leads to impaired glucose tolerance, a.k.a. your body’s ability to utilize sugar for fuel. “We all have those less-than-adequate nights of sleep,” says nutritionist Lisa Jubilee. “But if it’s a regular thing, you’re better off lengthening your night’s sleep than working out, if fat loss or weight maintenance is your goal. 

You Started Your Day Dehydrated 

 For Jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body’s metabolic function slowed, and unless you woke up in the middle of the night to swig some water, it didn’t receive any fluids. Jubilee suggests completely rehydrating before stressing your body with any other food or drink. “My clients who have implemented this report less bloating, more energy and a smaller appetite,” she says. Her motto for getting your inner furnace stoked and ready for the day: “Rehydrate, then caffeinate!” And caffeinate with tea. The tea’s combination of caffeine and epigallocatechin-3-gallate (EGCG) seems to set fat cells up for defeat. 

You Had Road Rage 

 Okay, it doesn’t have to be road rage, but that kind of unnecessary stress doesn’t do your body good. Not only can stress cause headaches, stomach distress, high blood pressure, chest pain and sleep disturbances, it also causes the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. To add insult to injury, the types of food we crave when we’re stressed out tend to be fat and sugar-laden treats like doughnuts and chocolate. Researchers say that the combination of high-cal cravings and a stress-induced snail-paced metabolic rate can result in significant weight gain. 

You Drank Too Much Caffeine 

Plenty of studies indicate that caffeine can boost your metabolism in the AM. But nutritionist Amy Shapiro says that guzzling coffee and other caffeinated drinks all day could actually work against you. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much — or realize how hungry you really are — until you get home for dinner. “Not eating enough throughout the day can make your metabolism sluggish,” she says. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.” 

You Passed Up Your Fruit 

 When metals like mercury take the place of iodine at binding sites, thyroid hormone production grinds to a halt. The good news is you can instantly detox with fruits that are rich in pectin — a gelatin-like fiber that sticks to toxic compounds in the blood and flushes them out of the body through the urine. In fact, citrus pectin increased mercury excretion in the urine by 150 percent within 24 hours of supplementation, according to one study. As a weight loss bonus, research shows pectin can limit the amount of fat your cells can absorb. Grapefruits, oranges, and peaches are all good sources, but since most pectin is found in the fibrous pith and peel, whole apples are one of the best. 

You Chose the Wrong Afternoon Pick-me-up 

We get it. You’re totally obsessed with your double shot skim latte. It gives you the boost you need when the work day gets to be too much. But if you always opt out of green tea—an amazing choice—you could be missing out of some major metabolism-boosting effects. In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute workout lost an average of two more pounds and more belly fat than the non tea-drinking exercisers. What’s its magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy. 

You Didn’t Eat Organic 

 “Hormones dictate how our body utilizes the energy we give it,” says Jubilee. “Between our reproductive, thyroid and growth hormones, appetite, insulin and hunger hormones — leptin and ghrelin — our bodies have to perform a tricky balancing act to keep us lean, energized and viable reproductive beings.” Those tasks have become much more difficult because of the hormone residues we consume via cage-raised foods. If you want to give your metabolism a leg up, Jubilee says, switch to organic, grass-fed, pasture-raised beef, eggs, and dairy products, thereby avoiding those nasty hormones at mealtime. 

Your Home or Workplace Was Too Warm 

 If you’re reading this, you’re almost certainly a mammal. It follows that you’re also an endotherm. This means that you can set heat free from within your own body to regulate your body temperature, rather than relying solely on the ambient temperature. It’s not just a neat trick common to both mammals and birds — it also burns calories. So turn down your thermostat and let your body do the heavy lifting. Researchers at the National Institutes of Health found that participants who slept in bedrooms cooled to 66°F for a month doubled the amount of brown adipose tissue they burned. Brown adipose tissue is a type of fat that burns calories rather than stores them. “Brown fat becomes more active in cooler temperatures to help keep us warm,” explains Nutritionists. The take-home? Turning down your heat, sleeping in cooler temps, and spending time outdoors is going to help to stoke your metabolism, so chill out to get lean. 

You Had Zero Carbs 

Although it’s true that eating too many refined carbs can get in the way of your health and weight-loss goals, eating too few can have a similar effect. That’s because when we exercise, our muscles need carbohydrates’ stores of glycogen for energy; if they don’t get enough, they can’t grow. That’s bad because the more muscle you can get and keep, the more calories you’ll burn at rest. But that’s not all. With your muscles starved of energy, you won’t be able to exercise as intensely as you otherwise would. That means fewer calories burned while active. Have a serving (about the size of once cupped palm) of oatmeal, sweet potato or brown rice prior to working out. Still a little confused about carbs?  

You Lowered Your Weights Too Fast 

It feels great to work out in an efficient amount of time, but when it comes to cranking your metabolism, haste makes waste. That’s because there are big metabolism-boosting benefits that come from the eccentric (a.k.a. lowering) aspects of these movements. Eccentric movements damage muscles more than the act of lifting them. They require more effort from your body to repair and demand more caloric energy to do so. Greek researchers demonstrated that women who performed one weekly strength workout that focused on eccentric movement increased their resting energy expenditure and fat burning by 5 and 9 percent, respectively, over a period of eight weeks. 

You Thought Nuts Were Too Fatty 

 A review of research published in The American Journal of Clinical Nutrition found that polyunsaturated fatty acids (PUFAs), particularly those contained in walnuts, could enhance the activity of certain genes that control fat burning, meaning that a nutty snacker may burn more calories throughout the day than one who grabs another type of lower cal snack. One to 1.5 ounces amounts to a small handful of walnuts. Have a snack of this size once daily for better burning. And if you want something salty or sweet, indulge in a snack that helps you build muscle and blast flab. 

You Took it a Little Too Easy 

 Researchers in Australia found that when women performed a 20-minute HIIT workout three times per week, they shed nearly 6 pounds more than those who exercised for 40 minutes three times a week at a steady pace. Why? Researchers explain that while high-intensity interval training (HIIT) is of shorter duration than a regular cardio workout, it results in greater post-exercise oxygen consumption, meaning that you continue burning calories for a period of time afterward. 

You Had an All-or-nothing Workout Mentality 

Forget slogging on the treadmill for an hour! Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling followed by 4 minutes of rest burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24-48 hours! You probably don’t have a stationary bike handy at your place of work, but a similar result could be achieved by performing burpees, jumping jacks, or jumping rope. 

You Worked Out at the Wrong Time 

 Northwestern University scientists have suggested that getting out and about in the early morning sunlight could help to regulate your circadian rhythm. That controls the many functions your body performs, including how much and well you sleep, how much you eat, and how much energy you burn. Try stepping outside for a jog or walk first thing in the a.m. Studies have shown that people who are up-and-at-‘em first thing have a lower BMI compared to those who take their sunshine later in the day. 

You Consumed Too Many Pesticides 

 A Canadian study has found that chemicals in pesticides called organochlorines can mess with your body’s energy-burning process and make it more difficult to lose weight. The researchers found that dieters who ate the most toxins experienced a greater-than-normal dip in metabolism and had a harder time losing weight. Dr. Whitney S. Goldner of the University of Nebraska Medical Center has noted that there is growing evidence for a link between exposure to pesticides and thyroid problems. Your move is to buy organic fruits and veggies whenever possible. 

You Consumed Dietary Toxins in Processed Foods 

 Studies have shown that mice that have had sustained exposure to chemical preservatives develop significant abdominal weight gain, early insulin resistance, and type 2 diabetes. Limiting your exposure to dietary toxins, sugars, refined carbohydrates and processed foods will help keep your metabolism revved.  

You Drank Water with Tons of Fluoride and Chloride 

 If your thyroid is dragging, your metabolism will slow down and may even become dysfunctional. Drinking fluoridated and chlorinated water supplies have been linked to dysfunction in metabolic processes — both chemicals interfere with normal thyroid function. Drink filtered water whenever possible. 

You Popped Unnecessary Meds 

 We’ve come to rely on various medications to deal with lifestyle diseases. For many people, these medications do for them what bold lifestyle changes have not. But for others, the drugs for diabetes, cholesterol, and high blood pressure have been popped too soon and for too long. That’s bad because in they can interfere with critical metabolic processes, which dramatically reduce the expenditure of energy. It’s well worth talking to your doctor about what can be achieved with non-pharmaceutical interventions, such diet, exercise, and meditation. 

You Didn’t Get Enough Protein 

Protein is a one-stop metabolism shop that’s worthy of one heck of an Ultimate Protein Guide. It fills you up, making you less likely to forage for less metabolism-boosting food. It can rev post-meal calorie burn by as much as 35 percent, according to research, and it helps you grow muscle, which is like a calorie-incinerating body cloak that’s hard at work blasting calories while you’re at rest. It ought to be a component in every meal. Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits as whey — without the bloat. 

You Ate Too Little 

This one sounds counterintuitive but bear with us. When you don’t sufficiently fuel your body, it can switch into starvation mode. In effect, your metabolic rate slows and your body clings to the remaining fuel. That’s because in our evolutionary past — before the advent of agriculture — food was often scarce and the body adapted to conserve fuel. Even if you’re cutting calories and creating a calorie deficit, your best move is to eat often and in a way that enables you to be active without getting exhausted. 

You Forgot About Vitamin D 

 You can get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of wild salmon (never farmed salmon), but you can also just step outside. Exposing your full torso to the sun for at least 30 minutes will produce approximately 10,000 IU. 

You Skipped Calcium 

 Calcium plays a key role in regulating the way your body metabolizes. Specifically, it determines whether you burn calories or sport them as a tire. According to research conducted at the Nutrition Institute at the University of Tennessee at Knoxville, a diet that’s high in calcium could help you burn more fat. Consume dairy, Greek yogurt and these non-dairy calcium-rich foods. 

You Ate Refined Carbs 

 When a carb is complex, the body has to work a little harder to break it down. White bread, pasta, and rice are broken down more easily because the complex carbohydrates have been taken out of them and their carb content has been refined. The result? A slower metabolism. Refined carbs don’t offer much nutritional value in the first place, so you’re way better off choosing whole-wheat breads, pasta, and brown rice.  

You Missed Out on Probiotics 

 Another reason to grab that Greek yogurt: The good bacteria in probiotics can help ramp up your metabolism and improve your immune system, but it pays to be picky about your sources. Yogurt’s a great way to get a.m. protein and probiotics, but to get the healthiest yogurt you’ll have to read labels; most are packed with added sugars that exceed their protein levels. To speed up the process, use our indispensable guide to the best brand name yogurts for weight loss. 

You Indulged in More Sweets Than You Should 

Avoiding sugary foods is a great idea. Why? Sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. Both of these mechanisms are putting the brakes on your metabolism. Replace candy, chocolate and ice cream with fresh fruit for weight loss. It will help to satisfy your sweet tooth without causing a spike in your glucose levels. 

You Had One Too Many 

Sad news, folks: When you have an alcoholic drink, you burn less fat. What fat you do burn, you burn more slowly than usual. That’s because the alcohol is used as fuel instead. Quaffing a couple of martinis can reduce your body’s fat-burning ability by up to 73 percent! That’s a scientific finding that should leave you shaken and stirred.  

You Sat Pretty Much All Day Long 

Ideally, we sleep about eight hours for every 24. Most people spend another seven to ten hours sitting at their desk. That means most of us spend the overwhelming majority of our time sedentary. Our bodies weren’t designed for this level of inactivity — most of humans’ evolutionary history involved being active, searching for food and fuel. Jubilee says that one way to burn more calories daily is to stand more and sit less. She cites a British study which found that standing at work burned 50 more calories per hour than sitting. If that doesn’t sound like a lot, consider this: If you stand for just three hours of your day, in one year you’d expend more than 30,000 extra calories — which amounts to about 8 lbs of fat!  

You Ate Too Many Calories Too Late in the Day 

“Not eating enough calories in a day is an easy way to slow your metabolism,” says Santoro. “It’s a common mistake people make.” When you don’t consume enough calories, your body switches into starvation mode, and your brain tells your body to store fat. This can increase cortisol levels, leading to belly-fat storage, which comes with health risks. 

“Eating a large dinner, especially too close to bedtime, can be detrimental to your metabolism,” says Shapiro. “It’s likely to throw off your inner clock and make you not hungry in the morning, which can ultimately lead to weight gain.” It’s at this point in the day that people are more likely to have an alcoholic beverage, which can bedevil your metabolism even more. “When a person drinks, acetate is formed,” says Santoro. “The body spends time trying to detoxify itself rather than burn calories.” He adds that drinking alcohol can impair protein synthesis and anabolic (muscle-building) hormones. Shapiro suggests that you prepare for busy or unpredictable days by packing healthy snacks to keep you from overeating or making unhealthful food choices. 

You Shunned Table Salt for Sea Salt 

Sea salt is pretty amazing, especially when paired with chocolate or caramel. But it doesn’t have iodine, a key element that gives your thyroid gland what it needs to get the job done. The thyroid gland helps to regulate your metabolism. If you don’t have enough iodine, it’s unable to produce thyroid hormones, and your metabolism can grind to a screeching halt. Most table salt is iodized; just a half-teaspoon will provide 100 percent of your RDA for iodine. You can also eat seaweed, cod, shrimp, and eggs, all of which are great sources of iodine. 

You Worked the Nightshift 

 Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, University of Colorado at Boulder researchers studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their zzz’s in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function.  

You Ate Odd Amounts at Odd Hours 

 Ready to do some simple math? Figure out how many calories you need to achieve your desired weight and evenly divide that number by the 3, 4 or 5 meals and snacks you eat per day. Aim for each of your meals to be roughly this size. Why? Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it’s not just a fluctuating size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Experts suspect that eating at the same times every day trains the body to burn more calories between meals.  

Author WellnessKichen Categories Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Nutrition & Diet Posted on 0 Comments

Best Foods to Eat for Lean Muscles and Strength

When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top). 

Don’t get distracted by this protein powder propaganda. You can get plenty of muscle-building nutrients by adding the right foods to your diet. These 11 basics are foundational elements for every meal of the day, ideal for boosting energy and speeding muscle recovery before and after the gym. (What you wear there is still up to you.) 

Yogurt 

Packed with muscle-nourishing nutrients, yogurt is the ideal workout partner. “It’s a good source of protein, calcium and vitamin D, which are good for muscles. “Vitamin D is definitely important for your bones—you need strong and healthy bones to sustain muscles—and it impacts protein synthesis. People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting.” 

Skip the varieties with added fruit; they have too much sugar. Go for the plain, full-fat variety (it’s higher in nutrients than skim). 

Beans 

The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” 

One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss. 

Cottage Cheese 

Turns out that the diet staple of 1970s housewives deserves a place on a musclehead’s plate. “It’s very rich in protein, and it’s perfect for muscle building and maintenance because it also contains calcium and vitamin B12,” says Schapiro, who advises you pick up the low-fat variety. Doubting this long time diet staple? A cup of low-fat CC has 163 calories and 28 grams of protein, as much as four eggs. 

Chocolate Milk 

Add the kiddie concoction to your essential pre- and post-workout snacks. In a study published in Journal of the International Society of Sport Nutrition, subjects given chocolate milk high before riding stationary bikes were able to pedal 49 percent longer than cyclists given another carb-replacement beverage. Chocolate milk’s naturally occurring electrolytes keep you hydrated, and its sweetness speeds energy into muscles, which makes it equally good after your workout. “Chocolate milk is good for muscle recovery because you get protein, vitamin D and calcium from the milk, and that little bit of sugar from the chocolate to help refuel. 

Bananas 

Bananas are an ideal source of fuel. They’re rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery. If you think you need something more substantial, get good fuel ideas from our guide to the best pre-workout snack for every workout. 

Beets 

Yep, beets. A number of studies have shown that consuming beets can improve your athletic performance. Subjects who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect bursts of speed and strength, a study conducted at Kansas State University showed. 

Another study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster, a result attributed to the beets’ nitrates, a natural chemical that increases endurance and lowers blood pressure. Spinach and carrots are also high in the muscle-building compound. 

Eggs 

“My favorite source of protein is an egg,” says Nutritionist, who notes that each contains seven grams of muscle-builder. “Depending on the workout and their goals, I usually tell my patients to have protein in increments of seven. If you’re doing a high-intensity workout, you should have 14 grams of protein. Two eggs are perfect.” 

Almonds 

Nature’s magic bullets have been shown to have special fat-burning properties if you consume them before a workout: A study printed in The Journal of the International Society of Sports Nutrition found that the L-arginine in almonds can help you burn more fat and carbs in the gym. When it comes to muscle building, a quarter-cup of raw almonds has eight grams of protein and is high in magnesium, which boosts energy and endurance. “Almonds are great—you just need to watch the quantity. “I recommend eating 20 max. If you go over that, your body will be storing fat instead of building muscle.” 

Chicken 

The muscle-builder’s staple maintains its status for a reason. Aside from being high in protein — 54 grams per six-ounce serving — chicken breast is also rich in leucine, an amino acid that’s key to muscle building because it increases protein synthesis. In studies at the University of Illinois, researchers fed one group of people meals containing 10 grams of leucine per day, and another group a lower-leucine diet. In two studies, the groups that ate high-leucine diets lost more weight and body fat — and maintained more lean body mass. According to the USDA, a six-ounce chicken breast contains about 4.4 grams of leucine per serving and 52 grams of protein. 

Grass- Fed Beef 

Grass-fed beef has the holy trifecta of muscle building: It’s the #1 food source of creatine, which increases muscle mass by speeding protein to muscles; it’s rich in CLA, an anti-inflammatory fatty acid; and it provides more than one-half the RDA of protein in a four-ounce serving. “It’s great for you—rich in iron, magnesium and B12, which you need to have for muscle building,” says Kaufman, who notes that she tells her patients who have a history of high cholesterol not to eat more than two servings of red meat per week. 

Wild Salmon 

Wild salmon’s high protein content — 39 grams per serving — is supplemented by its heart-healthy, inflammation-busting, longevity-promoting omega-3 fatty acids. Just be sure you go wild. Farmed salmon, plumped up with fishmeal and high in PCBs (polychlorinated biphenyls, chemicals that cause endocrine disruption), must be thrown back in the refrigerator case. “There’s definitely a difference in taste between wild and farm-raised salmon. 

“While the wild will be more expensive, it’s worth the difference to ensure it’s not raised on a farm, where there can be a lot of chemicals,” she adds. Another reason why it’s a smart purchase: A study published in the Annals of Internal Medicine showed that people with the highest blood levels of omega-3s lived two years longer, on average, than those with lower levels. More time to show off those guns. 

Author WellnessKichen Categories Health & Fitness, Healthy Eating, Mental Wellness, Nutrition & Diet Posted on 0 Comments

Common Diet Mistakes You Need to Stop Making

Avoid these common mistakes to stay on track and shed those unwanted pounds, once and for all. 

Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realizing it. Especially when it comes to losing weight, when you might tend to make the same (avoidable) mistakes that are unknowingly sabotaging your efforts. 

Fortunately, these diet blunders are easy to overcome if you know better. And that’s where we come in, as we’re here to help you out! Read on to learn from these common diet mistakes everyone else is making, so you can vow to never be one of those people. 

Not Eating Enough Fat 

When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. (Hello, avocadoes!) 

Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados. 

Not Eating Enough Carbs 

Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight. 

Jim White, RD, ACSM, and owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts. 

“[Cutting carbs] really affects their energy levels, and they end up craving more carbs,” he says. “Also, they don’t have a lot of energy for working out, so a lot of times they’ll skip out on their workout.” Plus, complex carbs have fiber which will keep you full and give you lasting energy. 

Eating Too Much Protein 

Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing. 

“People just think that protein is the holy grail when it comes to macronutrients,” White says. “Eating too much protein, people don’t realize, it still has calories and it can still get contributed to body fat if overeaten.” 

If you’re a regular exerciser, White says to aim for no more than 1.2-1.7 grams of protein per kilogram (about 2.2 pounds) of body weight. People who overdo it with the protein powders and servings of meat can find themselves packing on the pounds, not shedding them. 

Cutting Out Entire Food Groups 

Many popular fad diets require people to cut out entire food groups, such as dairy, grains, or meat. The problem with these plans is they are too restrictive and can cause people to get bored or lose motivation, and even give in to unhealthy cravings. Plus, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium. Unless you have an actual food allergy, be wary of meal plans that require you to ditch important food groups. 

Being Too Restrictive 

Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results. Not exactly. A study published in the journal Psychosomatic Medicine found that people who went on a severe low-calorie diet didn’t lose weight in the long-term, thanks to excess production of the stress hormone cortisol. When your body releases too much cortisol, it signals the body to store fat, especially in your abdomen. And that’s not all. 

“When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” White says, “We recommend nothing under a 1,200 calorie diet, especially for women.” Plus, restrictive diets aren’t plausible in the long run; when you’re always hungry and feeling deprived, you’re more likely to binge on unhealthy comfort food. 

Eating Too Much After a Workout 

A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. Sure, working out torches calories, but people often dramatically overestimate just how much they burned (fitness trackers and cardio equipment calorie counters tend to be wildly inaccurate). People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes.  

Eating Diet Food 

Be wary of foods labeled “low-fat,” “sugar-free,” or “gluten-free;” just because they are marketed as diet-friendly, they could actually be bad for your waistline. Most of these foods are highly processed and contain questionable ingredients like vegetable oils, aspartame, and corn syrup. It’s best to stick to food that doesn’t come in a package in the first place (natural, whole foods), or if you must, choose something with minimal ingredients. 

Treating All Calories the Same 

Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same. And it doesn’t take a dietitian to know that someone who eats 1,500 calories of chips, cupcakes, and soda isn’t going to lose weight compared to someone who eats those same 1,500 calories in lean meat, fruits, vegetables, and whole grains. If you’re calorie counting, definitely leave a little room for some food you enjoy, but don’t think your body is going to process every calorie the same. 

Not Eating in Moderation 

Even for people who do pile their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have a health halo can especially lead to weight gain. Even though there are a lot of really delicious foods that are good for you such as avocados, hummus, peanut butter, and bananas, these are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size. 

Drinking Your Calories 

Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. Cold-press juices can be serious calorie and sugar bombs. Yes, even the green ones; a lot of times, they’re made with high-sugar fruits such as bananas and pineapple, so the calories can creep up fast. Also, each splash of creamer and packet of sugar in your coffee adds up. To stay on track, it’s best to sip on water and unsweetened green tea. And be sure to avoid any of the unhealthiest drinks on the planet while you’re at it! 

Author WellnessKichen Categories Health & Fitness, Healthy Eating, Nutrition & Diet, Weight Loss Posted on 0 Comments

Reasons Your Belly Fat Isn’t Going Away

These everyday habits could be sabotaging your weight loss journey. 

When first you start dieting and exercising, the pounds seem to melt off. But, we all hit that stagnant point where the last few pounds of belly fat just don’t want to leave. Turns out, there could be a few factors contributing to that last layer of fat on without you even realizing it. Try kicking these 30 bad habits to the curb, and then check out things you must do for a flat belly to shrink your waistline for good. 

You Drink Diet Soda 

You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the bad habits that will give you stubborn belly fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion.  

You’re Eating Out Every Night 

Eating at restaurants and fast food joints every night is one of the reasons you have stubborn belly fat. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our homemade fast food recipes to make your favorite drive-thru meals with half of the fat and calories. 

You’re a Social Media Addict 

Staring at your phone for hours on end in your bed is definitely not doing any favors for your body. You’re wasting precious time that can be used to go outside and be active, and a study published by Pediatric Obesity found that students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight in comparison to those with no device in their bedroom. 

You Don’t Practice Mindful Eating 

Eating mindfully can do wonders to get rid of stubborn belly fat. Mindful eating is when you focus on every aspect of eating and putting a focus on the sensations brought by every bite of your food. We have a tendency to eat while we’re distracted by our phones or other devices, which causes us to overeat. According to Harvard Medical School practicing mindful eating can actually help slim your figure and has been used as a treatment tool for those with binge eating disorders. 

You Don’t Give Yourself Enough TLC 

Constantly reprimanding yourself about your diet and ripping yourself apart over one indulgence is only going to make things worse. A study in the Journal of Health Psychology has shown that people who suffer from depression are actually more at risk for obesity than those who do not. So, make sure you’re kind to yourself and cut yourself some slack. 

You’re Eating Too Much Protein 

Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein. So when it comes to how to lose stubborn belly fat, maybe cut back on the animal protein and eat more plants. 

You Haven’t Switched to Whole Grains 

Eating refined carbs that are found in white breads and baked goods spike your blood sugar and cause weight gain, so you’re better off switching to whole grains if you’re looking to get rid of stubborn belly fat. On top of having more flavor, whole grains have been proven to help regulate body weight, according to The Journal of Nutrition because of their high fiber content. Fiber helps regulate your digestive tract, and whole grains are packed with vitamins and minerals that will keep your body fit and running smoothly. 

You’re Eating Whey 

Whey has a tendency to cause bloat, especially if you’re lactose intolerant since it’s made from cow’s milk. To avoid this painfully annoying bloat, try going for plant-based protein powders and foods. Some brands have almost as much muscle-building and hunger-killing protein as whey but are better for sensitive tummies. 

You’re Not Putting Enough Vegetables on Your Plate 

Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, RD, blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories. 

You Never Let Yourself Indulge 

Restricting yourself of any indulgences can actually cause your whole diet to backfire. A study published in the journal Psychosomatic Medicine found that calorie-restricting diets can actually lead to long-term weight gain due to an increase in the stress hormone cortisol. This fat-storing hormone spikes due to the psychological stress from constantly saying “no” to the dessert you want so badly. 

You Aren’t Eating Enough 

Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. Going on these dangerously restrictive diets can actually slow down your metabolism and cause pounds to burn off slower, so remember to stay on the healthy track of a balanced diet and exercise. 

You Eat Three Large Meals a Day 

Contrary to popular belief, eating large quantities of food three times a day isn’t always the best choice for your waistline. The main problem with this way of eating is that while you still can lose weight when doing it right, it may not be the best move for your metabolism. A study published in the International Society of Sports Nutrition found that eating more frequent, smaller meals a day can help control hunger and lower cravings, which can lead to weight loss. To switch things up, try reducing the size of your meals and have some healthy snacks like nuts and fruit if you’re still hungry in between meals. 

You’re Eating Low-Fat or Fat-Free Dairy 

Although full-fat dairy has more calories (and obviously more fat) than its skim counterparts, it actually isn’t a worse choice for your weight-loss goals, according to the European Journal of Epidemiology. The journal analyzed 29 different studies and found that whole fat dairy products don’t have a significant difference to your health when compared to lower-fat dairy products. The researchers stated that overall, any dairy product has a “neutral” effect on our health. Full-fat dairy products may be the better choice since they fill you up for longer than skim or low-fat dairy, and help your body absorb more of the fat-soluble vitamins that many dairy products are fortified with. 

You Don’t Eat Nuts 

Nuts are a great addition to your diet. Dieters tend to stray from nuts because of their high fat content, but they actually contain good fats, omega-3 fatty acids, that can help you shed the pounds. A study conducted by the UCLA Center for Human Nutrition showed that having pistachios as a snack rather than pretzels or other carb-filled options can lower your BMI a point in just four weeks. They also helped lower cholesterol levels. 

You Sit Down for Most of the Day 

If you work an office job, you may not get as much activity during the day as you should. Try to find ways to move around in a sedentary setting. Take the stairs, walk to the nearest café instead of ordering takeout for lunch, and try biking to and from work instead of driving. Any activity during the day counts! 

You Have an Unhealthy Relationship With the Scale 

If you step on the scale multiple times a day, chances are that you’re going to drive yourself insane with trying to get that number lower; after all, your weight is naturally higher at certain points of the day (thanks to water weight) so that doesn’t necessarily reflect your weight-loss progress. But, ditch the scale completely and you’ll lose track of your progress. Researchers at Cornell University found that weighing yourself just once a day can help tip those numbers down without making you lose your sanity. 

You Don’t Get a Full Night’s Sleep 

Your sleep pattern has an influence on every aspect of your health, and your weight is no exception. Research conducted by Harvard University found that there is a major link between sleep and weight gain. One study the university noted found that women who slept less than seven hours a night were 15 percent more at risk for obesity than those who had a full night’s sleep. 

You’re Eating the Wrong Proteins 

All meats have protein in them, but some are fattier than others. Red meats, like beef and lamb, have a higher fat content than lean meats like turkey and chicken. In order to get your protein intake for the day without consuming excess amounts of fat, try sticking to leaner meats like poultry and fish. If you can’t combat your red meat cravings, try going for grass-fed beef, which has less fat and more good-for-you omega-3s than farm-raised beef. 

You Drink Juice 

All juices, even the 100 percent natural ones, have high amounts of sugar. One serving of apple juice can contain 24 grams of sugar, which is nearly half of the daily recommended sugar intake per the FDA. Juices also lack fiber, one of the key components to a whole fruit’s nutritional value. 

You Eat Salty Food 

Excess salt in your diet can do some major damage to your weight loss journey. A study conducted by Queen Mary University of London showed that every excess gram of salt you consume each day can increase your risk of obesity by 25 percent. So, lay off of the chips and fries and reach for some low-salt snack alternatives like hummus and veggies. 

You Don’t Have Enough Magnesium in Your Diet 

One of the most forgotten minerals in diets is magnesium. It’s an essential nutrient for weight loss since it regulates insulin function, which allows your body to convert glucose into energy. Magnesium can be found in dark leafy greens such as spinach and kale, as well as dark chocolate and pumpkin seeds.  

You Drink Too Much Beer 

It’s called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine (or better yet, sparkling water!) instead. 

You Never Do Yoga 

Yoga is not only a great form of exercise, but it also helps with stress and teaches you tactics for mindful eating. According to a study conducted by the Journal of the American Dietetic Association, people who practice yoga tend to be more mindful eaters in comparison to those who do other forms of exercise. 

Your Meals Aren’t Colorful 

If your dinner plate is only beige, chances are you haven’t put enough veggies on it. Vegetables are a crucial part of everyone’s diet, and a colorful medley of them on your plate will give you a different variety of vitamins and minerals you need in a balanced diet. 

Your Workouts Are Too Easy 

If you aren’t sweating, you’re not working out hard enough. Doing the same workout over and over again without making it more intense won’t give your body the push it needs to get stronger. Instead of your regular exercise class day in and day out, try switching it up and exploring another workout, such as a spin class, Zumba, CrossFit, or boot camp. 

You’re Getting Older 

This time, you actually can blame your age on your weight. Your metabolism begins to slow down as you get older, and according to researchers at the National Institute of Health, an overactive enzyme actually promotes weight gain in middle-aged people. This enzyme can actually lead to obesity and makes it harder for people within this age range to lose weight. The best way to combat this is to try and keep up with a healthy balance of diet and exercise. 

You’re Stressed Out 

Stress can also be a huge cause of weight gain, according to findings published in the journal Obesity Research. First off, when we’re stressed or depressed, many of us reach for our favorite comfort foods such as a tub of ice cream or bag of potato chips. We lose control of our dietary habits, which leads to overeating and consumption of excess calories that will be stored as fat. Another reason for stress-induced weight gain is because cortisol, a stress hormone, is secreted more when you’re stressed. This hormone prompts excess weight to be stored as belly fat and also leads to increased cravings for more salty and fatty foods. 

You Eat the Wrong Fats 

Avoiding foods like avocado or nuts because they’re high in fat is not necessarily a good thing. That’s because these foods are filled with healthy fats, like omega-3 and monounsaturated fatty acids, which help with weight regulation and heart health. This is much healthier than the saturated fats found in baked and fried foods, which is harmful to your heart as well as your waistline. 

You Don’t Balance Diet and Exercise 

Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned; lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle. 

You’re Doing the Wrong Workout 

Contrary to popular belief, you can’t spot target fat loss. Your body more or less decides on its own where the fat is going to be shed from. But you can strengthen certain parts of your body. Both cardio and strength training can help you shed pounds, so it’s important to perform a combination of both. Torch calories with cardio like running or spinning and strengthen your abdominals with ab workouts like planks, crunches, and mountain climbers. Switch up your workout routine with some tummy-targeting exercises. 

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