Weight Loss Archives - Page 2 of 2

WellnessKichen Healthy Eating, Mental Wellness, Nutrition & Diet October 27, 2018August 27, 2020 0 Comments

Best and Worst Foods for Stress

If your go-to answer to a hair-pulling day is spooning your way through an entire pint of Chunky Monkey, you could be making your mind-numbing stress worse.

Although you tend to eat well and exercise often, are you finding that you still can’t seem to shake off the weight? Look to your stress triggers. A poor diet, busy life, and a demanding job can contribute to chronic stress levels, which can prevent you from losing weight—and may even add on the pounds. So what’s the connection between stress and your muffin top?

Here’s the deal: Back when humans had to evade predators, we developed a fight-or-flight response to help alert our body to a danger. When we’re stressed—whether it’s because we’re being chased by a mammoth or a fast-approaching project deadline—our body releases a group of hormones called glucocorticoids, whose job is to replenish the energy supply lost during the stressful encounter by revving sugar cravings and increasing fat stores. That way, your body ensures it has enough energy in case another lion crosses your path.

As a result, you get really hungry, really quickly. And you end up craving sweet and high-fat foods which both stimulate the brain to release pleasure hormones to reduce tension as well as provide a quick jolt of replenishing energy. The nail in the coffin? These high-calorie, high-fat foods not only contribute to overeating and subsequent weight gain, but they can even make your stress even worse.

While adding certain foods to your plate may actually exacerbate difficult-to-manage emotions, other foods will help you pull through with ease—without sacrificing your waistline in the process. Read on to learn what science-backed, stress-relieving, natural foods you can use to nourish your body and banish those feelings of frustration and which ones you should keep far away. Stash some of them in your snack drawer alongside these high protein snacks so you can jump over emotional hurdles with ease and get back to life refocused, refueled, and less overwhelmed.

First…The Worst

Avoid these stress-triggering foods so you don’t exacerbate your nerves to the point of a mini meltdown.

Ice Cream

It might cool off your mouth, but delving into a pint of ice cream won’t cool off your mind. In fact, foods that are high in refined sugar only increase stress hormones, including cortisol. That’s because your body can’t use up all that refined sugar (unless you’re in the middle of or recovering from an intense sweat sesh), so your blood glucose levels plummet rapidly. Via the “glucose counter-regulatory response”, your brain perceives low blood-glucose levels as a life-threatening situation and secretes more cortisol to trigger hunger yet again, which in turn, causes you to continue to feel stressed.

Coffee

You might think that a focus-inducing coffee could help distract you from the stress of a looming project deadline, but not all cups are equal. While caffeine is known to be a mood-booster (and may lower your risk of depression) by stimulating dopamine activity, this chemical compound can also blunt the absorption of key mood-balancing nutrients like vitamin D and the B vitamins. What’s worse is when you add a few spoonfuls of sugar to your java, which can cause a post-sugar crash soon after you finish your mug, leaving you hungry, searching for sugar, and with more cortisol.

Chinese Take-Out

When your body switches into fight-or-flight mode during times of stress, one of the responses is to elevate your blood pressure. If you’re constantly shoveling high-sodium foods into your face, you may actually exacerbate your body’s stress response as well as worsen your body’s regulation of blood pressure, resulting in general high blood pressure or hypertension. Chinese food is one of the worst offenders of sodium-laden fare (think: teriyaki sauce and soy sauce). In fact, the gluten-free pad thai from P.F. Chang packs a whopping 5,000 mg of the stuff! Be weary of what you order on those late nights at the office when you’re grinding to finish a project due at 8 A.M. the next morning.

Canned Soup

Sure it’s convenient and fast—what we typically look for when it comes to satisfying those stress cravings—but avoid this vehicle of food at all costs. Bisphenol A (BPA) is an endocrine-disrupting, hormone-mimicking chemical used in most canned food liners and plastic containers which can throw off important mood-stabilizing neurotransmitters by significantly altering genes in the stress-mediating portion of the brain, according to research. (It can also skew your genes toward obesity.) One study out of the University of California–Berkeley even found that children exposed to BPA in early childhood were more likely to have anxiety issues.

Pressed Juices

Overturning your anxious mood with a healthy option is a good idea, but don’t grab a freshly pressed juice. Shocker, right? But hear us out. Unlike whole fruits, juices are devoid of slow-digesting fiber and loaded with both glucose and fructose. The result is a blood sugar spike from the glucose that triggers a rush of the stress hormone adrenaline, and the fructose can alter how the brain responds to stress on a genetic level, according to a recent study. As a general rule, avoid all juices—even those naturally sweetened with fruit.

Tofu

Soy is a triple threat when it comes to stress. For starters, because over 90 percent of soy products in America are GMO, most soy-based products you eat will be treated with glyphosate, an herbicide shown to cause nutrient deficiencies, especially in mood-stabilizing minerals. Add that to soy’s high levels of anti-nutrient phytic acid, which can’t be diminished by traditional soaking and sprouting methods—only through fermentation can these levels be decreased. Lastly, soy is also high in copper, a mineral linked to anxious behavior. If you must eat soy, stick to fermented varieties like tempeh and miso, which are easier to digest.

Wheat Bran

It may be touted by health experts for its impressive fiber content, but wheat bran gets a black mark in the anti-anxiety department for its high concentration of phytic acid. This anti-nutrient binds to important mood minerals like zinc and magnesium, limiting their absorption. Soaking and sprouting can help reduce levels of phytic acid, which is found primarily in whole grains and dried beans; so make the extra step a staple of your kitchen when prepping these foods.

Red Wi

Wine-ing down with alcohol may only wind you up more. While a glass of vino or whiskey on the rocks may feel like it initially helps to calm an anxious mind, research suggests the happy hour strategy may backfire long-term. A few drinks before bed can cause sleep problems, blood sugar swings, and dehydration—all things which can increase stress hormones even more.

Diet Soda

That pop! of the soda can might be enough to quell your stress levels, but stop there. Aspartame, an artificial sweetener that’s found in many diet sodas, has been found to block the production of the neurotransmitter serotonin. This can cause all manner of neuro maladies including headaches, insomnia, changes in mood—and yes, even stress. It’s not just aspartame, either; look out for NutraSweet and Equal as well to protect your mental well-being.

And Now…The Best

There are a number of healthy options that have been scientifically proven to alter brain chemistry and hormones to help your body deal with stress more easily. Reach for one of these picks when a stress-induced craving hits, and fit them into your diet in general to both improve your mood and waistline.

Spinach

If you’ve been holding your palms on your temples all too often, you might be coming up short on certain nutrients. Research suggests that folic acid deficiency can suppress the production of S-adenosylmethionine, a naturally occurring compound that helps produce serotonin and dopamine. Compounded with the fact that when you’re chronically stressed, your brain begins to produce excess stress hormones like adrenaline and cortisol, and fewer neurotransmitters associated with relaxation and happiness, like dopamine and serotonin, you’ve got a problem. Luckily, scientists believe that improving folic acid status can help reinstate happy hormone levels. To reap the benefits, whip up a three-cup spinach salad and you’ll reach nearly half of the daily recommended intake of folate for both men and women. For more sources of folate, try beans, chickpeas, lentils, asparagus, avocado, or broccoli.

Olive Oil

Counteract that stress-induced rise in blood pressure with an olive-oil drizzled salad. A report by UC Davis found that just two tablespoons a day could significantly decrease systolic blood pressure in as little as three weeks. A separate study found that people who ate olive oil daily enjoyed a bigger boost of the happy hormone serotonin than those eating other types of fat. Researchers speculate the benefits are from EVOO’s minimal processing, which leaves higher levels of health-promoting phenols. In case you didn’t know, phenolic content diminishes with time, and particularly when exposed to heat and light, so EVOO should be stored in a cool dark place and used within a couple months of opening a container—not left out on your counter.

Oats

When you’re stressed out, the all-important, mood-regulating neurotransmitter known as serotonin takes a hit. And when you find out that carbs play a role in helping the serotonin building blocks cross into your brain where they can be assembled into the feel-good hormone, you realize that your stress-induced carb craving makes sense. But the key to satisfying those cravings is reaching for slow-digesting, complex carbs like whole grains to promote stable blood sugar levels rather than the refined carbs that cause spikes and dips. Steel cut oats are closest to whole-grain status and also provide a source of tryptophan, the amino acid precursor to serotonin. Plus, the vitamin B6 found in oats is important to keep your brain focused and energized to keep you from feeling like shirking away to cool off from your rage with a nap. Get the most out of your meal by pairing your overnight oats with the mood-boosting nutrients found in nuts or eggs.

Wild Salmon

Regularly consuming fatty fish like salmon and tuna will help you boost your mood. These fish are loaded with omega-3s, a mood-boosting fatty acid that may make it easier for serotonin—a chemical that makes you feel happier—to pass through cell membranes and multiply. An added benefit? This fatty acid can help decrease inflammation, a common side effect of chronic stress.

Strawberries

These bright fruits are not only one of the top high fiber foods, they’re also packed with vitamin C (ounce-for-ounce even more than oranges), an antioxidant which has been proven to help people cope with stressful situations. According to one study, levels of cortisol (one of the hormones produced during stress) decreased rapidly in subjects given vitamin C supplement, and the blood pressure of the study participants returned to normal more quickly in the vitamin C group than in the control group.

Rooibos Tea

Sick of being crabby? Forget the happy hour cocktail and steep yourself a cup of rooibos tea instead. The red brew is rich in a powerful flavanoid called aspalathin. Researchers say this fat-fighting compound reduces levels of stress hormones (which trigger hunger and fat storage) and can even inhibit adipogenesis—the formation of new fat cells—by as much as 22 percent. Sounds like more than enough of a reason to sip a cup!

Dark Chocolate

Yes, really! But the key word is dark. Milk and white chocolate are full of sugar (which would only pull you down and make you frown) and contain fewer cocoa solids, the ingredient full of antioxidants which researchers have found can help stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin, working to buffer the effects of stress.

Red Peppers

We know polishing off a sleeve of cookies might feel like the best option after a rough day, but you’re better off crunching on a red pepper. That’s because red peppers boast the highest amount of vitamin C in the produce aisle—just one cup has over three times the recommended daily intake of the nutrient! Though you might know it as the immune vitamin, the antioxidant properties of vitamin C also fights off free radicals and lingering stress hormones. Snack on slices raw dipped in hummus or add the veggie to a stir-fry to reap the benefits.

Nuts

Switch those crunchy chips for nuts to curb your munchies and relieve stress. Most nuts (two standouts are pumpkin seeds and almonds) are high in magnesium—a vital nutrient for our body’s natural stress coping mechanism that the average American isn’t getting enough of. Common symptoms of a magnesium deficiency are an inability to manage stress and the physical ramifications of that like high blood pressure, insomnia, fatigue, or loss of appetite. What’s more, nuts are also rich in mood-boosting selenium; the amino-acid, serotonin-precursor tryptophan; and depression-relieving omega 3 fatty acids.

Eggs

Feeling a bit tense after a fall out with a friend? Take out your angst by cracking some vitamin-D-rich eggs and boost your mood in the process. (FYI, a three-egg omelet will serve up over a third of your daily recommended intake of the nutrient.) Exactly how the sunshine vitamin works to improve mood isn’t yet fully understood, but one theory is that the nutrient increases levels of feel-good hormones, serotonin and dopamine, in the brain. (Plus, eggs are full of tryptophan, an amino acid needed for serotonin production.) Another way these protein-rich foods pack a de-stressing punch? The slow-digesting protein and fat will stabilize blood sugar levels post stressful situation. Pair your eggs with a piece of whole-grain bread to increase levels of serotonin further as carbs are necessary to facilitate the entrance of tryptophan into the brain.

Low-Fat Plain Yogurt

Next time you’re pulling your hair out, grab a cup of plain yogurt. This breakfast staple serves up a hefty dose of lysine and arginine, two amino acids that a study published in the journal Biomedical Research found work together to decrease feelings of anxiety and stress hormone levels. For an added punch, grab a container that has “live active cultures,” which signifies the presence of probiotics. Studies have found that proper gut health plays a critical role in influencing emotions such as anxiety, depression, and stress through our “gut-brain axis.” In fact, a small study by UCLA researchers found an association between consumption of probiotic yogurt and reduction in stress hormone level elevation following an emotional task.

Black Tea

Switch your black cuppa joe for the tea variety to ease your mind. A double-blind, placebo-controlled study published in the journal Psychopharmacology found that those who drank black tea were better able to manage stress than their herbal-sipping counterparts. Not only did black tea drinkers have lower levels of cortisol, their bodies were also able to lower stress hormone levels back to normal and relax more quickly after a nail-biting situation than non-black tea drinkers. Researchers speculate that ingredients such as catechins, polyphenols, and flavonoids in tea leaves may be at play, as they have previously been found to affect neurotransmitters in the brain.

WellnessKichen Drinks & Beverages, Health & Fitness, Healthy Eating, Mental Wellness, Metabolism, Nutrition & Diet, Weight Loss October 3, 2018August 27, 2020 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:

A helping of nut butter or shredded cheese should be no larger than a ping-pong ball

A true serving of rice and pasta is about the size of your fist

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.

WellnessKichen Mental Wellness, Weight Loss September 23, 2018August 27, 2020 0 Comments

Tips for Motivation That Actually Work for Weight Loss

These simple steps can change your life…

How many times have you promised yourself that this time will be different? You’ll lose 10 pounds, be more productive, get fit, eat more vegetables…and then you don’t? If that sounds familiar, today could be the day you discover the motivational secret you need for success.

Whenever we set goals—especially weight loss goals—things usually start off pretty well. You skip the cookie aisle, sign up for spin class, and start whipping up Zero Belly smoothies every morning. Then life happens and before you know it, you’re driving 90 mph blowing kisses at your promises in the rearview mirror. “See you Monday,” “I’ll be back next month” or “When things finally slow down…” you say.

The truth is, getting motivated is easy. But staying motivated, even under the best possible circumstances, is hard. More than 90 percent of people who set out to make a resolution this year will fail. Except you! Not this time. From goal setting, time management and planning, to practicing self-compassion, here are 40 of the best-ever motivational tips!

START WHERE YOU ARE

According to science, something in motion tends to stay in motion. No matter where you are or what you hope to accomplish, start today. Once you begin, you are that much more likely to keep going thanks to the power of momentum.

GET OFF THE FAILURE TREADMILL

“Perseverance is failing 19 times and succeeding the 20th“.

SET SPECIFIC GOALS AND WRITE THEM DOWN

According to a study done by Gail Matthews at Dominican University, those who wrote down their goals accomplished significantly more than those who did not. And the more specific they were, the more likely the individual was to accomplish them.

MAKE IT EASY ON YOURSELF

Change is hard. When you are starting something new, make it foolproof. If your goal is to work out five days a week, join a gym that’s less than five minutes from work. If you’re trying to ditch those love handles, get rid of all junk food in your house. Want to fall asleep earlier? Turn off all electronics before you get into bed. Remove the temptation and make room for the results.

PLAN, PLAN, PLAN

Whether you want to remodel your home or run a marathon, you don’t just wing it on game day, right? Ironically, this is one of the top reasons why less than 10 percent of people achieve their New Year Resolutions; they simply don’t plan out how they will succeed. Don’t be part of this statistic. Buy a planner, use sticky notes, make lists—whatever works for you. Failing to plan is planning to fail.

START SIMPLE

In a Harvard University article on setting goals and classroom achievement, researchers cite early success opportunities with “future performances and self-efficacy by increasing their sense of competence.” In other words, providing students with tasks that they can achieve early on, increases the likelihood of them achieving more challenging concepts later on. The same holds true when it comes to achieving a significant goal. Start with attainable goals and gradually work your way to the more challenging tasks.

START A PINTEREST BOARD

Whether you want to start working out or redecorating, Pinterest is a great place to start. It’s also a place to come back to when you find you are lacking motivation and need to refocus.

RACE THE CLOCK

If you waited to get Christmas presents until the week of, chances are you also were the student who did their research paper the night before it was due. You may have still been able to get all your shopping done last-minute or pull off an A in college, but procrastination is not your friend when it comes to chasing your dreams. And as important as it is to define what you want, it’s just as crucial to define when. In fact, a recent article published by Duke University found that setting specific deadlines for your goals helps to control procrastination.

PICK MEANINGFUL GOALS

According to a study at the Institute for Social Research, if students don’t perceive their goals as meaningful or valued, their engagement with goal attainment progress will diminish. Don’t make it a priority to run a road race if you hate running or get a promotion if you hate your job. Make a list of things that are important to you and pick something that really matters.

DEVELOP YOUR WHY

“Remember your why!’ Why did you lose the weight in the first place? Why did you decide to get healthy? Get back to your why and remind yourself of it every day,” says Sonya Jones, an Illinois-based PE teacher who lost 104 pounds on The Biggest Loser. “This simple exercise can make it far easier to stay on track with your new healthy lifestyle.” If you don’t know why you want to achieve your body goals, it makes it that much harder to resist that extra slice of pizza.

DIVIDE AND CONQUER

It’s easy to feel overwhelmed when you have a huge goal or project in front of you. And often when we feel overwhelmed, we procrastinate. Instead, break the task into smaller parts and tackle them one by one. For example, if you want to lose 50 pounds, aim to lose 1-3 pounds a week. It may not seem like much, but after just two months, that is 16-18 pounds!

HOLD YOURSELF BACK

We are often so eager to begin that we give everything we have right away. Take running a race for example. If you take off from the starting line at your full speed and max effort, you’ll be winded by the second lap. The best runners are the ones who know when to hold back and when to go all out.

SURROUND YOURSELF WITH WINNERS

You are the company you keep, so be choosey. In a 2014 study published in the Journal of Consumer Research, researchers discovered that when it came to resisting temptations—like eating french fries, skipping the gym or drinking one too many cocktails—friends are often more likely to sin together. Surround yourself with individuals who already have the qualities you wish to possess.

ESTABLISH A DAILY ROUTINE

Routine provides structure and structure creates discipline. “When I studied the creative lives of massively productive people like Stephen King, John Grisham, and Thomas Edison, I discovered they followed strict daily routines, like when they would get up, when they would start work, when they would exercise and when they would relax.

GET UP EARLIER

According to researchers, late sleepers—those who wake up around 10:45 a.m.—consume 248 more calories a day, half as many fruits and vegetables, and twice the amount fast food than those who set their alarm earlier! That’s enough to make us set are alarm an hour earlier.

BE A BEGINNER

Every expert was once a beginner. To truly excel at anything, you must start with the basics. However, Carol Rogers, psychologist and founder of the humanistic approach to psychotherapy, also emphasizes the importance of ‘learning to learn’ through being open to change. In other words, you must understand that while you can obtain a wide abundance of knowledge, you will never have all the answers because that knowledge is always changing.

WELCOME CHALLENGES

A 2012 study published in the journal of Medicine & Science in Sports & Exercise found that competition encourages participants to increase their performance. Whether you’re looking to lose weight, run faster or increase sales, start a challenge. A little friendly competition goes a long way on the road to achievement.

DITCH THE FEAR

Too often we stay in a job we hate or at a weight that makes us uncomfortable because to avoid change. And change involves risk. If you find yourself apprehensive about taking a leap, ask yourself two questions: First, “what’s the worst thing that can happen?” and second, “can I live with that?”

PRACTICE SELF-COMPASSION

Self-compassion is defined as one’s ability to offer compassion to oneself through inadequacy or hardship. And when it comes to achieving success, a certain level of self-compassion is required. In fact, in one study, researchers manipulated participants level of self-compassion by having them write about a personal shortcoming and dividing them into two groups. The self-compassion group wrote from a place of compassion and understanding while the latter was asked to validate their positive qualities. Following the exercise, they were then asked to rate the degree to which they thought their weakness was permanent. The self-compassion group saw weakness as more changeable than the self-esteem group. The takeaway: People who are self-compassionate are better able to see shortcomings as a challenge that can be overcome.

SCHEDULE A WORKOUT DATE

A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner.

TRY TRACKING YOUR PROGRESS

When it comes to tracking your progress, it’s twofold. Researchers at the University of Chicago found that when they reminded successful dieters of their progress and then offered them a choice between an apple and a chocolate bar as a reward, 85 percent of them chose the chocolate bar over the apple. And when they weren’t reminded, just 58 percent went for the indulgent treat. Reminding the dieters how successful they had been made them feel the need to reward themselves. However, what happens when what you’re doing is ineffective, and you aren’t tracking it? You remain stuck. Social psychologist, Thomas Webb and his colleagues at the University of Sheffield point out that regularly checking your weight loss and fitness can alert you to the ineffectiveness of your exercise regime, allowing you to make modifications and thus, progress towards your goals.

SWITCH IT UP

Don’t do the same thing every single day and expect to stay excited. Dr. Thomas Goetz from the University of Konstanz and Thurgau University of Teacher Education found that when students are bored, their value of academic achievement suffers. AKA boredom isn’t going to help you reach your full potential so switch it up! Take a new workout class, find a new recipe on Pinterest, try more than one method, etc.

MAKE WEEKLY PLAYLISTS

Staying motivated is one of the biggest challenges on any journey. Luckily, something as simple as making playlists can do the trick. Whether it’s hitting the pavement, getting to the gym or even, having a productive day at work, making a playlist can get you inspired and set the tone for your workout and day.

PRACTICE INTERVAL TRAINING

While interval training on the treadmill will fight boredom, boost metabolism and burn fat, interval training at work is equally as important. Just like our body requires recovery, so does our brain. To maximize productivity, work in 90-minute blocks with 10-minute intervals to recover and refuel.

SHARE YOUR PROGRESS

In a 2013 research study published in Translational Behavioral Medicine, participants who published their weight loss progress on Twitter lost more weight than those who kept their progress to themselves.

FIND AN ACCOUNTABILITY GROUP OR PARTNER

When Matthews studied how goal achievement in the workplace is influenced by accountability, she found that more that 70 percent of the participants who sent weekly updates to a friend reported either accomplishing their goal or being more than half way there (as opposed to the 35 percent of those who kept their goals to themselves). Another study published online in Health Promotion Practice found that people who received weekly text reminders of their daily “calorie budget” and motivational emails made healthier meal and snack choices. Solicit a friend or take matters into your hands and set up labeled alarms on your smartphone.

MAKE YOUR BED EVERY MORNING

Before you brush your teeth, get dressed and run out the door, make your bed. Small tasks provide a sense of accomplishment, and if you start your day with accomplishment, you’ll finish it that way as well.

USE YOUR COMMUTE TIME

If your commute is close to four hours a day, that means you spend roughly 25 percent of your week traveling (assuming you get six hours of shut-eye). That’s a huge chunk of your week that you may or may not be using productively. Listen to a podcast while you’re driving or review work plans and academic journals on the train. Use your time efficiently.

KEEP A JOURNAL

Writing your emotions out on paper helps relieve stress and anxiety that can cause emotional eating. In a recent study, women who were unhappy with their weight were asked to complete a one-time, 15-minute writing exercise about an important personal issue went on to lose at least three pounds over a three-month period; their counterparts, who wrote about an unimportant topic, gained three pounds.

GET ORGANIZED

If your desk looks like a bomb just went off and you’re forever running late (or missing appointments altogether), it’s time to get organized. Find each item a home, develop a system for managing appointments, hobbies, and obligations, and ditch the clutter. The more organized you, the better equipped you are to handle whatever is thrown at you.

LIMIT TV TIME

According to Dieticians, the average American watches approximately 153 hours of TV every month at home. That’s about five hours a day, on your tush, in front of a screen. Five hours that could be spent running errands, taking a spin class, reading a book, meeting a friend for coffee, and making dinner instead of ordering takeout. Allow yourself 2-3 hours of tube time a week or ditch it all together. We have enough screens in front of us all day.

GO TO BED EARLIER

Attention night owls: According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent!

MAKE LIST

It’s easy to forget things we need to do. Making lists not only ensures we get it all done, but it also makes us feel accomplished!

ESTABLISH AN EATING SCHEDULE

Experts say that building schedules around food can help you duplicate this success yourself. “To ensure I stay on track—no matter when I roll out of bed—I eat within an hour of waking, eat every four or five hours after that and stop noshing two hours before bedtime.

ADOPT A MANTRA

Although short and sweet, mantras are awfully mighty. They can relieve stress, keep you happy and motive you. If you don’t have a word or saying that works its magic on you yet, find one to help you reach your goals.

STOP MULTITASKING

While there may be areas in life where multitasking is useful, recent studies have found that multitasking reduces your productivity by 40 percent. Not is it only ineffective, but according to a study at the University of Sussex, multitasking can damage your brain. This is because when we multitask, we are usually not doing multiple things at the same time, but rather, switching back and forth and thus, compromising our performance and retention for each task. The constant interruption in our brains also causes stress, reducing reaction time. Instead of being a dabbler, practice having laser focus on one goal at a time.

KNOW YOUR PEAK HOURS

Are you a morning person or do you perform best at night? Do you become unproductive at a certain time every day at work? Practice self-awareness so that you can use your peak time more efficiently.

REWARD YOURSELF, OFTEN

Dating back to 1938, BF Skinner coined the term operant conditioning, which meant changing behavior to obtain a desired response through reinforcement. In his studies on rats, he used positive reinforcement by placing a hungry rat in a box with lever. Each time the rats accidentally hit the lever, food would drop into the container. Over time, the rats knew to go directly to the lever. While rewarding ourselves with food is not recommended (especially if you’re on a diet), you can treat yourself to a new workout outfit, a hot bath or a mini Netflix binge. Just like with the rats, small rewards ensure you continue the desired behavior.

PUT DOWN YOUR PHONE

A recent report from the Informate Mobile Intelligence found that American’s check their social media accounts 17 times a day. That means we are on our phones every single waking hour. It’s no wonder we are more distracted than ever. Make a conscious effort to be present and give your undivided attention to your goals.

DITCH THE PERFECTION

No one is perfect and you’re not always going to be on your A-game, but if you stay focused and motivated, you’ll be able to achieve all you want. So time to get going!

WellnessKichen Health & Fitness, Healthy Eating, Nutrition & Diet, Weight Loss August 15, 2018August 27, 2020 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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