Weightloss Tips That Are Just Wrong

Weight loss is something that many struggle with, and this comes as no surprise with the amount of weight loss tips out there that are just wrong. From avoiding all fats to the concept of a cheat day, these are tips that you should definitely not be following if you want to in a healthy way.

Woman measuring waist
Avoid All Fats
Many assume that all fats are bad, and will only cause you to put on more weight, but this is not at all the case. While the fats that you will find in greasy foods and processed snacks will definitely add to your calories, while also increasing your cholesterol and risk of certain diseases, there are other fats out there that are vital for a healthy mind and body. These good fats come from sources such as salmon, avocado and nuts, and when consumed as part of a balanced diet, do so much to support your overall health, and certainly not be the cause of any weight gain.

Cheat Days
Those who have really been watching their weight always highly anticipate a cheat day, which is a day when they can indulge and eat whatever they want. While some believe that this will help to keep the metabolic rate high, if you over-eat on a cheat day, then this excess food is likely to simply be stored as extra body fat. This means that the weight that you have lost over the rest of the week is likely to just be piled back on, so you still do need an eating plan for those days when you want to indulge.

Woman eating
Skipping Meals
One of the biggest weight loss myths out there is related to the skipping of meals, with the belief that a skipped meal would mean that you have saved yourself from all of those extra calories. However, your metabolism actually increases each time you eat, and chronically skipping meals can end up slowing this down in a huge way, resulting in rapid weight gain.

Juicing Instead of Eating
There is no denying the many health benefits that come from juicing your fruits and vegetables, but replacing your meals with green juices will only end up making you feel much hungrier. The reason for this is because, although these juices would be packed with nutrients, they are lacking the fiber that is found in whole fruits and vegetables. This fiber, which is found in the skin, seeds and pulp, is what helps to keep you feeling full, while also maintaining your blood sugar levels, so while a green juice is definitely beneficial, do not let this replace a meal too often.

Healthy weight loss methods not only focus on diet and exercise, but also the other aspects of your life. From sleep to stress to your environment, there are so many different factors that can have an influence on weight gain and loss, so be sure to consider all of this when coming up with a weight loss plan.

Advertisements

How a Bad Night’s Sleep Affects Your Health

While you may think that the only consequence to a night of poor sleep is that you will be yawning much more the next day, there is actually much more to it than this. From cognitive dysfunction to high blood pressure, here are just a few of the ways in which a night of bad sleep can affect your health.

Woman who cant sleep
Cognitive Dysfunction
Sleep is absolutely vital when it comes to your cognitive ability, which, in other words, means how fast and how well you can think. A night of bad sleep can affect cognitive processes in many different ways, impairing everything from attention and alertness to concentration and problem-solving. Sleep cycles also have an impact on memory consolidation, meaning that a night of poor sleep will lead you to have memory issues the next day.

Higher Risk of Serious Health Issues
While one night of poor sleep will not immediately lead to serious health issues, chronic sleep loss drastically increases your risk of many medical conditions. From high blood pressure and heart disease to diabetes and strokes, these are just a few of the conditions that have been linked to sleep deprivation.

Depressed woman
Depression and Anxiety
In addition to having an impact on your physical health, a lack of sleep will also affect your mental health. While one or two nights of poor sleep is not going to immediately cause depression, this is a condition that can soon occur after chronic sleep deprivation. Studies have shown that insomnia is often one of the first signs of depression, making good sleep absolutely necessary for a positive and healthy outlook on life.

Weakened Immune System
Your immune system works hard while you are asleep, producing infection-fighting cells and antibodies that battle bacteria and viruses, keeping your body healthy. If you experience a lack of sleep one night, this means that your immune system will not have had the opportunity to properly defend your body, meaning that not only are you more susceptible to foreign invaders, but it will also take you far longer to recover from any illness that takes you down. Even when it comes to the common cold, those that average less than seven hours of sleep at night will find themselves three times more likely to develop cold symptoms, and will also have a much harder time fighting these off.

Digestive System and Obesity
Studies carried out by the Harvard Medical School have shown connections between a lack of sleep and weight gain, making sleep deprivation one of the primary causes of obesity. A night of poor sleep will raise the levels of ghrelin in your body, which is a biochemical that stimulates the appetite. Sleep deprivation also triggers the body to release higher levels of insulin after eating, which not only promotes fat storage within the body, but can also quickly lead to diabetes.

Quality sleep is absolutely essential when it comes to a healthy mind and body, and a night of poor sleep can really have some adverse reactions. From a weakened immune system to rapid weight gain, make sure that these issues do not affect you by ensuring that you are receiving enough sleep each and every night.

Risks of Body Shaming

Woman looking at her body in the mirror

These days, women, and an increasing number of men, are constantly under pressure when it comes to their bodies. From being told that they are not thin enough to feeling as though they do not look young enough, body shaming can come from both the outside as well as the inside. While this may not seem like too big of a deal, researchers have recently discovered that body shaming can be extremely detrimental, not only psychologically, but also in terms of physical health.

Fat Shaming Causes Weight Gain
Fat shaming is one of the most common forms of body shaming, yet many believe that, by fat shaming a person, they are doing them some good, providing them with motivation to lose weight. In reality, this could not be further from the truth, as a number of different studies have proven that fat shaming only causes the victim to feel ashamed, resulting in higher stress levels, which then drives them to seek out more calories.

An Increase in Infections
Studies have shown that women who have higher levels of body shame tend to experience more infections than those who are comfortable with their body image. One of the reasons behind this is that, when women are ashamed of certain aspects of their body, they tend to pay less attention to them, meaning that they miss out on vital signs that an ailment or an infection is taking root.

Depression
It comes as no surprise that those who suffer from body shaming are at a much higher risk for depression and other mental illnesses. Children that are body shamed while young are more likely to suffer from depression as teenagers and adults, putting a focus on weight instead of nutrition, which is always detrimental but especially so at that stage in life when the body is still growing. Of course, one of the common consequences of depression is suicide, and while this may seem extreme in terms of body shaming, it happens all-too-often.

Eating Disorders
Eating disorders can seriously affect general health, especially when they persist for a long period of time. From bulimia to anorexia to binge eating, body shaming has been linked to just about every eating disorder out there. Anorexia is believed to be one of the most fatal eating disorders in the United States, mostly because the rates of suicide connected with eating disorders are much higher than those linked to other psychological illnesses.

Body shaming can come about in many forms, from criticizing your own appearance to criticizing somebody else’s appearance. Whether just a subtle comment or extreme verbal bullying, body shaming perpetuates the idea that people should be judged by their personal appearance, and this is most definitely not the case. The best way to combat body shaming is to begin with yourself, working on developing a positive body image and encouraging others to do the same. If you are guilty of body shaming someone else, it goes without saying that it is time to stop, and remember that a positive comment can go a long way.