1. Your portions are off
You may be eating all the good stuff, but you’re eating too much of it. Take the time to read the serving size indications and stick to it by measuring out your portions or using an at-home food scale. Don’t trust yourself to guess what a cup of spaghetti looks like or you’ll be putting in all the effort of dieting without reaping any benefits. A study of overweight people found that 38 percent of those who practiced only portion control lost weight.
2. You give up too easily
It can be tempting to throw in the towel when you slip up. You may be thinking that if you’ve already ruined your diet you might as well stuff your face and start fresh tomorrow. This way of thinking will get you nowhere fast. It’s natural to overeat once in a while or indulge in that chocolate cake you know you should skip, but don’t let one mistake throw you off balance.
3. You’re exercising less
If you want to lose weight quickly and efficiently it is best to pair your diet with a regular exercise routine. Spend at least 30 minutes a day doing moderate-intensity activity at least five days a week. Whether that is a long morning walk, a bike ride, a yoga class, or an evening at the gym, make sure you don’t leave out the fitness component to your new healthy lifestyle.
4. You skip breakfast
You may think if you skip breakfast you can save those calories for lunch, snack, or dinner time, but by the time you get to lunchtime you’ll be starving and will have a tendency to overeat. Those “saved” morning calories won’t last long. According to the Mayo Clinic, eating a good breakfast helps keep you on track for healthy eating the rest of the day and refuels your body with energy to start the day.
5. You’re not getting enough protein
If you’re focusing on eating smaller portions and fewer snacks, but aren’t consuming enough protein you’ll constantly be hungry. Protein keeps your metabolism running, your energy up, and keeps you full longer as it is harder to digest than most carbohydrates. Include a lean protein in every meal and snack on items that are high in both fiber and protein like nuts, dried fruit, or hummus and veggies.
6. You’re drinking your calories
When you’re trying to lose weight you should be focused on drinking water. Not only does water make you feel full, but it is a pure, calorie free drink that is great for your skin and digestion. If you regularly consume a morning cappuccino, a soda with lunch, and a few beers with dinner you’re consuming a few extra hundred liquid calories a day.
7. You use food as a reward
Many people use food as a reward for completing a long day at work or completing a rigorous workout, but using food as a reward can be a dangerous pitfall when dieting. Emotional eating will sabotage your diet and leave you feeling worse off in the end. Studies show that 78 percent of American consumers are more likely to eat dessert as a treat to reward themselves. Rather than using food as a reward, give yourself an evening in with your favorite show or a new pair of running shoes.
Posted by Brenda Hughes – 7 Common Signs of Nutrient Deficiency
Look for stunted growth. If a child is not getting enough nutrients, they will not grow at a normal rate. The rate of growth for a particular child varies with their age. For instance, most people grow rapidly from infants to toddlers, then slow their growth until puberty, when they experience another period of rapid growth. If your child does not grow rapidly during these sensitive periods, they might be suffering a nutrient deficit.
- See a doctor regularly to ensure your child is growing at a normal rate.
Check dental health. Inflammation of the gums, especially, is an early indicator of periodontal disease, which may in turn indicate a nutrient deficit. If your gums are puffy, red, tender, and bleed when you floss or brush, you might not be getting enough nutrients. In advanced cases, you might have loose teeth. See a dentist if you experience any of these dental problems.
- See a dentist at least twice each year for a regular dental checkup. Your dentist will be able to refer you to a nutritionist if they believe it is necessary.
Monitor for increased illnesses. People who do not receive adequate levels of nutrients are more prone to colds and viral infections. A nutrient-deficient immune system cannot fight off illnesses that a healthy one can, leading to a greater frequency of illnesses, more severe illnesses, or both. Nutrient-deficient people might, for instance, experience:
- a sore throat
- a runny nose
- other respiratory tract infections (like pneumonia and bronchitis) and flu-like symptoms
Look for muscle spasms. Muscle spasms are any involuntary contraction or vibration of the muscle tissue. If you suddenly develop facial tics – for instance, a sudden upturning of the mouth, or scrunching up of the nose – you might be nutrient deficient. Eye twitches (closing your eyes with excess force or experiencing difficulty in keeping your eyelids stable) could also indicate you need more nutrients. Painful cramps in your legs (especially your calves or thighs) are also reported in some cases of nutrient deficits.
- You might be experiencing a magnesium deficit, since magnesium helps regulate the neuromuscular system that allows our muscles to relax.
- Deficits of B vitamins and calcium might also contribute to muscle spasms.
Look for thyroid problems. Some kinds of nutrient deficiencies – especially iodine deficiency – lead to imbalances in the thyroid and an inability to produce and regulate hormones properly. Signs that your thyroid might be acting up include weight gain, deceased libido, goiter (swelling of the thyroid gland that usually produces a large bump in the neck), hair loss, and infertility
Look for eye problems. In a developing child, a vitamin A deficit could lead to blindness or visual impairment. If your child cannot see well, or suffer from night blindness (an inability to see in the dark), they might not be getting enough vitamin A. Other eye problems like cataracts and macular degeneration also occur in people who have a deficit of vitamin C, vitamin E, zeaxanthin, and zinc.
- You can detect macular degeneration and cataracts by paying attention to any loss of quality in your vision. Blurriness, clouded vision, and increased sensitivity to light are common symptoms.
Look for signs of malnutrition. Nutrient deficiencies are one form of malnutrition. Signs of this condition include, notably, sunken eyes and a bony frame with visible ribs. The skin of a nutrient deficient person will be leathery, dry, and inelastic. Jaundice (yellowing skin) could also occur. Finally, a malnourished person will usually feel lethargic and have low energy levels overall.
- Malnutrition usually indicates that someone is not getting enough calories or is not getting a balanced diet. Malnutrition might also indicate that someone is getting too many calories.
See a doctor. The many symptoms of nutrient deficits are common in many other conditions and diseases. Therefore, in order to rule out other possibilities, it is important to see a doctor and get a professional diagnosis of your condition. Doctors can draw and analyze your blood to determine concentrations of key nutrients. Some doctors might conduct a cellular analysis as well as (or instead of) a blood analysis. If you suspect you or your child has a nutrient deficit, see a doctor and explain why you’re concerned about your nutrient levels.
- Your doctors might not need to conduct a blood analysis if signs and symptoms of a nutrient deficit are obvious enough.
- Your doctor might run tests to look for levels of specific nutrients, or just do a general screening for major nutrients.
1. Watch your diet
Experts have weighed in on this topic, and what they have concluded after many studies is that your metabolism slows down when you cut calories. This might seem counter-productive if you are trying to lose weight, but if you remember to get regular exercise, it can negate that slowdown effect.
Gradual weight loss will keep your metabolism chugging along. If you are trying to lose weight, cut no more than 500 calories from your daily diet and be sure to work off the same amount of calories when you workout.
2. Stop stressing
If you have been stressed out about your job, your family, or any other factor in your life, you need to find a way to cope with the stress positively. Research has shown that when you are completely stressed out, your metabolism can’t deal.
At a study conducted by Ohio State University, women that were stressed to the max burned less calories after eating a high-fat meal when pressed with stress the day prior to eating that meal. Too much stress could cause you to add 11 pounds a year. Eek.
3. Go fast
While experts shun most cleanses and other trendy diets of starvation, new research seems to show that fasting in a certain way might actually help. Alternate-day fasting allows one to eat without any restrictions on one day and then on the next day, only allows one to eat 500 calories. This method triggers weight loss without slowing up your metabolism.
4. Pump some iron
Lifting weights is one of the best ways to rev up your metabolism. Most people are aware of the benefits of strength training, however a newer research has shown that when lifting weights, one of the best things you can do is go slowly instead of fast. By resting for several minutes between sets, you’re helping to promote the growth of muscles.
5. Eat protein properly
Protein is fuel for muscle growth. However, you need to split up the amount of it you consume evenly throughout your day. Your body can only handle roughly 4 to 6 ounces of protein at once. Eating more than that during a meal will cause it to be stored as fat.
6. Employ calorie blasters throughout the day
There are many other little things you can do during your day that will make a difference, like exercising in the morning on an empty stomach, drinking more water, adding small bursts of activity to your day such as a walk on your lunch break, and sleeping in colder temperatures can all contribute to a speedier metabolism.
7. Health problems can cause metabolism issues
Certain health issues like thyroid disorders, prediabetes, osteoarthritis and rheumatoid arthritis, and polycystic ovary syndrome are just some of the ones that can turn your metabolism upside down. If you have any of these health problems, discuss your options with your doctor.
By working these tips into your day, you will soon start to feel your metabolism working more efficiently and quickly for you. And when that happens, you will be able to achieve the goals you have been dreaming about.
8 Signs You May Have Gluten Intolerance
Almost anybody can tell you at least a little bit about gluten, as it has become quite the villain in today’s dietary world. In reality, gluten intolerance is a very serious issue and, although it may be up on the radar recently, it is more than just a passing fad.
Most people tend to consider gluten intolerance to be a food allergy or they may equate it with celiac disease. It is neither. It is a condition that occurs in the gut and if it is not cared for properly, it can affect your lifestyle in many ways.
When gluten proteins remain undigested in the gut, they are considered a foreign invader by the body and treated as such. As a result, your gut can become irritated and the absorption of food is reduced significantly.
Gastrointestinal issues can cause a number of uncomfortable problems, including pain, diarrhea and vomiting. When it comes to gluten intolerance, however, the signs may be similar or they could be quite different. Unfortunately, an issue with gluten intolerance often goes undiagnosed because most people continue to eat gluten and simply ignore the symptoms they are experiencing. Doing so can lead to additional diseases and autoimmune problems that could last a lifetime.
The following are 8 common signs that could point to gluten intolerance. If you are experiencing these symptoms with any severity, your doctor should be consulted.
1. Stomach Pain – One of the most common signs of gluten intolerance is stomach pain, along with other gastrointestinal issues. Those issues can include bloating, diarrhea, gas and constipation. When you eat foods that contain gluten, it can irritate the lining of the small intestine and can affect your ability to absorb vitamins and minerals from the food you’re eating.
2. Dizziness – Although most people would ignore this issue or consider it to be something else, gluten intolerance can often lead to disorientation, brain fog and feeling as if you are off-balance. Those issues are more likely to occur after you eat foods that contain gluten.
If you constantly have a cloudy feeling, don’t consider it to be normal, it isn’t! After you removed gluten from your diet, you may feel as if the cloud has been lifted from your thoughts.
3. Mood Swings – It is true that many different issues could lead to mood swings but gluten intolerance is one of those issues that should not be ignored. Many people that have such an intolerance feel as if they are anxious, irritable and upset for no reason after eating gluten.
4. Migraines – headaches can occur for many reasons as well but gluten intolerance can lead to chronic migraines and it should be considered a warning sign. Typically, the migraine will occur anywhere from 30 to 60 minutes after you eat.
5. Skin Itchiness – Due to the fact that your gut is having a problem processing gluten, inflammation is likely to follow. Your skin may also experience problems as a result of the inflammation, and it can show in a number of different ways. When your gut is unhappy, it can lead to dry, itchy skin and issues such as psoriasis and eczema.
6. Fibromyalgia – Approximately 4% of the population in the United States, mostly women, suffer from fibromyalgia. There are some rheumatology experts who feel as if gluten sensitivity may have a lot to do with the prevalence of fibromyalgia. It may not be directly related to it, but the gluten sensitivity could cause health problems that would lead to a secondary form of fibromyalgia.
7. Chronic Fatigue – When there are problems in the body, you are likely to feel mentally and physically exhausted. Even though you may be getting plenty of sleep at night, you still wake up in the morning feeling as if you are drained. This also has a lot to do with inflammation and the energy your body is expanding while it tries to manage the gluten proteins that you should not be eating.
8. Lactose Intolerance – The symptoms of gluten intolerance and lactose intolerance are very similar to each other. That is why it shouldn’t be surprising that individuals who have a problem with lactose may be more likely to have a problem with gluten proteins. In addition, dairy can lead to acid reflux and in turn, that can be a large part of gluten intolerance.