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  • Stress and Hormone Imbalance

    how stress affects your hormones

    stress and hormone balance yoga

    Cortisol, Stress, Hormones...Oh My!

    So what is stress anyway? The Miriam Webster dictionary defines stress as “a physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation.”

    So, as you probably guessed, the answer to the question “Is stress a big deal?” is “Yes” – IF you care about your health.

    Here’s what happens in your body…

    We will all suffer from high states of stress at some point in our lives, and in today’s busy society we are involved in regular stressful life situations, along with frequent and exhausting training schedules. This stress is a burden on the body, and if the stress becomes chronically elevated and prolonged, we can end up massively fatigued and run down. What we don’t always realize is the potential damage this is doing on the inside of our bodies and how it affects our health and performance.

    At the time of a stressful event, the hypothalamus sends a nerve impulse directly to your adrenals, which causes them to secrete adrenaline. Adrenaline is the reason for the heightened state you feel after the
    event, it results in high blood pressure, respiration and heart rate. The body also releases glucose during this stressful time. 

    This causes the release of the corticotrophin releasing hormone (CRH) – which tells the pituitary to release –the adrenocorticotropic hormone (ACTH) – which tells the adrenals to produce cortisol. One-off releases of cortisol can be a good thing for the body, as they help regulate immune function, repair tendons/ligaments and may even accelerate fat loss. The problems occur when cortisol is elevated for prolonged periods of time. It is chronic, low level stress that never quite goes away that leads to physical problems.

    Here’s the risk…
    The long-term activation of the stress-response system – and the subsequent overexposure to cortisol and other stress hormones – can disrupt almost all your body’s processes.

    This puts you at increased risk of numerous health problems, including:
    • Anxiety
    • Depression
    • Digestive problems
    • Heart disease
    • Sleep problems
    • Weight gain
    • Memory and concentration impairment

    Other negative effects of chronic stress include:

    • + nutrient deficiencies as a result of decreased nutrient absorption
    • + reduced gut flora (the ‘good’ bacteria)
    • + increased levels of cortisol (which can inhibit weight loss)
    • + lowering metabolism and increasing fat storage
    • + increased oxidative stress (which causes premature aging)

    The resulting hormonal imbalances (involving cortisol and insulin, in particular) and chronic low-grade inflammation can set the stage for the development of heart disease, type 2 diabetes, some forms of cancer, and other chronic diseases.

    Chronic stress can also make you more susceptible to colds, flus and other infections.

    And physical stress disrupts physiological homeostasis in a number of ways (including the hormonal and inflammatory pathways) that may affect your energy level in an adverse way.

    The effects of stress can also affect your state of mind, impairing your working memory and your ability to control your impulses. It also increases the risk of anxiety and depression. In addition, unbridled stress can sap your energy and undermine your motivation and resolve to make or stick with healthy lifestyle changes.

    In fact, research from the University of California, San Francisco, found that people who reported higher levels of stress had a greater drive to eat, including disinhibited eating, binge eating, hunger, more ineffective attempts to control their eating, all of which can promote weight gain.

    Source: Dr. David Katz, Author, Disease-Proof

    The causes of stress are endless, especially in this modern, fast-paced society we live in. I think oftentimes we minimize the amount of stress we’re under because we aren’t even fully conscious of it. I’ve been guilty of this myself.

    We’re going to cover some ideas to help reduce stress but the first thing I’d like to address is probably the most important thing you can do starting today. It’s simple, you already do it everyday – but once you do more of it and do it consistently, you’re likely to notice a huge difference in how you feel. So what’s the solution? Get more sleep!

    How is getting enough sleep going to help with stress? You may be surprised.

    If you’re saying “But I can’t, I have way too much to do!” you should know that insufficient sleep decreases productivity, so by getting enough sleep, you can actually get more done in less time AND feel better while you’re doing it.

    Here’s an all too common scenario:
    You get to bed too late and when it’s time to wake up, your alarm goes off and you’re still tired and hit the snooze button one too many times. Now you’re running late. There’s no time for a decent breakfast, much less, time for packing a healthy lunch to take with you. You leave the house hungry and tired and arrive at work. The only ‘food’ available is whizzing through a drive through, something in a vending machine, the donuts someone else brought into the office or worse, you just have time to grab some coffee.

    Now, you’re dragging all day with low energy because this is not the first night this week you haven’t had enough sleep. Somewhere between 2:00 and 3:00pm you’re ready to crash, so you grab the closest thing you can find with sugar to keep you going a while longer. And, you may grab another cup of coffee. You leave work way too tired to stop at the gym to exercise or have the incentive to go for a walk when you get home. You grab a quick, highly processed snack to get you through until dinner.

    If this pattern is repeated often enough over the course of weeks or months, you can imagine where this leads you. Many of us are operating this way on a regular basis.

    It’s stressful and it’s wreaking havoc on us in every possible way. It may have started as a result of a particular event or short-term project, but then became a habit. However, the more we become aware of the things we do that have us on the road to depleting our health, the easier it is to make a change.

    What if you did this instead…
    You get 7-9 hours of sleep and sleep straight through. You wake up rested, refreshed and ready to take on the day. You hop out of bed, drink your water, have a healthy breakfast, arrive at work on time relaxed and feeling productive. You have a balanced, healthy lunch that gives you sustained energy for the rest of the afternoon. No mid-afternoon crash. No snacks or coffee are needed nor craved. You’ve either worked out before you got to work or you have energy to work out after. You go home and are happy to make a balanced, healthy dinner and enjoy time with your family. You still feel good. You get to bed by 10:00 or at the latest 11:00 p.m. so you get in your amount of needed sleep.

    Now, THAT’S a great day!

    Do you see how the way you wake up each morning affects your entire day? It all starts with how rested you are when you wake up and that depends on the amount and quality of sleep you get. When we are fully rested, it also allows us to handle stress better. Adequate sleep helps us recover from stress too. When we’re asleep, our bodies have a chance to rest, repair, detox and recover.

    What to do…

    + Eat little and often

    It is important for those suffering from elevated stress levels to eat regularly with consistent meal timings throughout the day. The meals should be nutritionally balanced with adequate protein, fats and carbs. Avoid sugary foods, caffeine and alcohol, which can all have a big effect on blood glucose levels.

    + Don’t skip meals

    Fasting should never be used by those under a lot of stress as it will call on the adrenals to produce glucocorticoids to maintain a level of blood glucose, thus resulting in further overuse of the adrenals. Basically, don’t skip breakfast or go extra long periods without food.

    + Eat your carbs

    Carbohydrates are the body’s preferred source of energy usage, and this becomes more apparent during times of stress. To help provide the energy to support recovery from the stress, you should be following a high carbohydrate diet.

    + Manage your lifestyle

    Look at the areas of your life that are causing you stress. What are some ways you can reduce it?

    For example: Look at your calendar and see what you have going on each day in the coming month. If you (and your spouse and/or kids) are completely overbooked, is there a solution?

    Don’t let your schedule run YOU – decide how YOU can run your schedule. It may mean making some changes or adjustments, and possibly eliminating some commitments.

    SOME TIPS //
    Exercise regularly (low to moderate activity like yoga, stretching, walking)
    Get some sun daily
    Reduce caffeine, alcohol, sugar and nicotine
    Get enough sleep
    Introduce relaxing techniques (meditation, deep breathing)
    Do things you enjoy
    Listen to music you like
    Laugh a lot
    Have plenty of sex

    I hope this was helpful. I’m truly so devoted to the topic of stress and sleep that I could talk about it for days. Keep an eye out for more blogs posts on this topic in the future!

     

    xo

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  • How food affects your mood

    HOW FOOD AFFECTS YOUR MOOD

    How food affects your mood 

    Food is referred to as being the best mood elevator. Food is one single thing, which each and every human loves, their cravings may differ but they do love it regardless of anything. When you feel totally insane in the morning just from getting up, what helps you to bring back your sanity? Yes, it’s the divine Coffee. 

    women’s weight loss coach, healthy food

    When you feel down after having a bad day what helps you to feel revitalized? Chocolate ice-cream will definitely do the trick. So food has the capability to uplift your mood and soul. Some of the foods that can help with boosting your mood are discussed below.

    •  If you feel extremely tired all the time despite of getting enough sleep, the reason might be the lack of iron in your diet. To get rid of this nutritional deficiency and get back to fresh and lively life, you can add animal protein such as meat, lean beef, lamb, turkey, fish, shrimps or other seafood to your diet. When you skip animal protein, add some food high in vitamin C such as tomatoes, melon, berries, and green leafy vegetables to your diet to get enough iron. As, getting enough iron will help you get back on your feet with an elevated mood.
    •  If you’re feeling stressed out, the one food that can help to boost your mood without you getting the extra-pounds is a healthy nutritious smoothie. So shake it up and leave the stress zone. You can add your favorite fruits, some nutritious superfoods and give it a twist with a punch of some nuts, then blend it till its smooth and drink up to let it soothe away all your stress.
    •  If you feel cranky or irritable because you couldn’t get enough sleep due to insomnia, caffeine might be the reason for this lack of sleep. Try to cut it out of your life by taking decaffeinated coffee and drinks. It will help you to sleep well and put you back to your refreshed normal mood.
    •  When you feel depressed, eating more fish might help you to get rid of it. As the fish contains omega-3 fatty acids which have been proven to alleviate the symptoms of depression through many researches. Eating fish twice a week can help to such the depression out of your life. So load up your plate with some fish and get rid of that soul-eating depression.
    •  If you want to get a good night’s sleep, alcohol is a very bad idea for that. You can have a cup of chamomile tea that calms your nerves or you could add some honey to a cup of warm milk to give you a soothing effect.

    These foods can help solve different issues related to your mood and boost it for you to spend a happy-go-lucky life.

    Why is it important

    to eat foods that

    have serotonin?

    Serotonin is a compound present in the platelets which acts as a neurotransmitter. Commonly referred to as the “happiness compound”; serotonin helps to keep you in a positive mood. The outburst of depression these days is interlinked to the low levels of serotonin. Anti-depressants are prescribed by the doctors to treat its low level but these have side effects such as low libido and decreased level of energy. So, if you are looking for an alternative to treat your depression, look no further, this e-book will give you a list of foods that you can add to your diet in order to raise the level of your serotonin naturally to get back into your positive attitude. The nutrients found in these foods alter the chemical activity of the brain and help to maintain mental health. Vitamin B, complex carbohydrates, and omega-3 fats are the group of food that helps to reduce the symptoms of depression by increasing the amount of circulating neurotransmitters (Serotonin) in the brain. The list of foods containing these nutrients is as follows.

    •  Pineapple
    •  Banana
    •  Kiwi
    •  Plums
    •  Tomatoes
    •  Walnuts
    •  Hickory nuts

    By incorporating this list of foods in your daily intake of food can help you to leave your depression behind and start your life with a new wave of optimism.

    Xo,

    Rachel

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  • Struggling to get motivated? Read my top tips…

    4 BEST WAYS TO GET MOTIVATION

    A simple guide to trigger your motivation!

    One day we feel like we are on top of the world, and the motivation keeps coming. Other days we might find it impossible to motivate ourselves and feel trapped in a spinning wheel.

    Motivation is a tricky and powerful thing. And if we learn how to master it – It can bring so many beautiful things with it.

    In this motivation booster, you will find four ways to trigger your motivation in everyday life.

    Weight loss motivation

    What Is Motivation?

    We can say that motivation is the driving force behind the actions and your general willingness to do something.

    For example, you want some fresh air which drives you to go outside. Or you feel thirsty, which makes you reach out for a bottle of water.

    Let’s now say you have a goal to lose 10kg/22lbs or run half a marathon. You need more than just the desire to do this. It would help if you had something that causes you to act and start, which will keep you working even when you face obstacles.

    So, this is where we need to trigger our motivation.

    The Four Best Ways to Get & Stay Motivated

    A curious thing about motivation is that it often comes after you start taking action. So, not before, which many of us probably would prefer.

    It is why we can’t just sit around and wait for motivation to come to knock on the door because motivation is often the result of action and not its cause.

    That’s why scheduling your motivation is one of the best triggers.

    #01 Schedule Your Motivation

    Scheduling is what the professionals do. For example, they plan and schedule when and how to prepare for an upcoming race or match.

    You give your goals a time and a place to live by making a schedule. And it’s much more likely that you follow through.

    For example, if you want to eat more vegetables but don’t feel motivated to buy and cook vegetables, a simple schedule will help.

    1. Mark a day where you look up new recipes with vegetables.

    2. Mark the days you need to shop for vegetables.

    3. Mark the days where you want to include vegetables in your meals.

    4. Hang the schedule on your fridge or where you quickly see it

    Now you don’t have to wait for motivation to strike. You have the motivation in front of you, so there is a much greater chance you follow the schedule.

    Meal plan postpartum

    #02 Start Your Motivation With A Ritual

    A great way to start your motivation is to make a start-ritual. This ritual has to be so easy that you can’t say no to it. Meaning you shouldn’t need to be already motivated to start your ritual. It has to be so easy that you can do it at any time without problems.

    For example, if you want to join a yoga class, your start-ritual could be preparing your yoga mat and clothes. Or, if you’re going to go for a power walk, your start-ritual could be filling your bottle with water.

    Both of these rituals are so easy to do, you can’t say no.

    You know now that motivation typically comes after starting. Therefore, your motivation ritual needs to be amazingly easy to begin. And once you have done your start-ritual, you will find it easier to sign up and drive to the gym to join that yoga class.

    #03 Call Your Goal-Buddy

    Some things are just more manageable when you are two.

    When we have someone who believes in us and supports us, goals can be easier to achieve.

    Find yourself a goal-buddy that has the same goal as you. Together you can set up days where you, for example, meditate together if your goal is to improve your memory and concentration. Maybe you arrange dinner dates where you share information and try out new recipes rich in protein because your goal is to enhance your knowledge about protein.

    Having a goal-buddy keeps you accountable to your goals because they can encourage you during the process. And also, when you have someone that counts on you to meet them at 06.00 am in the gym, you are more likely to pack your training bag and go.

    Workout partners

       #04

    Set A Reward

    We all like rewards, and it is part of our nature to feel good after achieving something. And if we get a reward for doing it – well, then even better.

    You can trigger your motivation by offering yourself a reward if you finish your task or goal. The prize can be anything, as long as you enjoy it and look forward to it.

    Suppose your goal is to eat vegetables, but you find them very boring to eat. Then you can tell yourself:

    “If I eat a portion of veggies for dinner two nights in a row, I will reward myself with one episode of my favorite series.”

    Or your goal is to start running, but you always find excuses not to do it. Then you can tell yourself. “If I run today after work, I will go check out that new exhibition downtown on Friday.”

    The reward itself is not the most crucial part here; it is what thinking of the reward does to your body.

    “I want to go to the cinema and see that new movie, so I will make myself a healthy breakfast at home for the next four days instead of buying it at the gas station.”

    Thinking of the reward triggers your body to act, which starts your motivation.

     🌟 A Final Boost 🌟

    In the book The War of Art, the author Steven Pressfield writes,

    “At some point, the pain of not doing it becomes greater than the pain of doing it.”

    It is easier to take action and feel awkward in the yoga class than to keep sitting feeling bad about yourself in front of the TV.

    And it is easier to feel strange while eating your homemade vegetable soap at work than to feel disappointed while stepping on your weight scale.

    So, don’t think “I do it tomorrow” instead think ” Finish-out today and quit tomorrow”

    (But of course you don’t quit tomorrow, because tomorrow you will think about the same line again).

    References

    1. https://books.google.es/books?hl=es&lr=&id=SQMKAAAAQBAJ&oi=fn d&pg=PR6&dq=Nevid+JS.+Psychology:+Concepts+and+Applications. +Belmont,+CA:+Wadsworth+Cengage+Learning%3B+2013&ots=eKso aEx1hK&sig=NEtzA-Ug2d3-0a03z7wWFvuiyTw#v=onepage&q&f=fals e Nevid JS. Psychology: Concepts and Applications

    2. Motivational intensity modulates the effects of positive emotions on set-shifting after controlling physiological arousal. Ya Zhou, Angela F. Y. Siu https://onlinelibrary.wiley.com/doi/10.1111/sjop.12247

    3. Get Motivated!: Daily Psych-ups. KL Farley, SM Curry https://books.google.es/books?hl=es&lr=&id=GAxMCy7BKz0C&oi=fnd &pg=PA10&dq=get+motivated&ots=kN4vWn0LlT&sig=qnw7xhwlu-T_g _6n37PhQ0Mru34#v=onepage&q=get%20motivated&f=false

    4. Building a Practically Useful Theory of Goal Setting and Task Motivation A 35-Year Odyssey. Edwin A. Gary P. Latham https://pubmed.ncbi.nlm.nih.gov/12237980/

    5. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. R R Wing, R W Jeffery https://pubmed.ncbi.nlm.nih.gov/10028217/

    6. A meta-analytic review of experiments examining the effects of extrinsic rewards on intrinsic motivation. E L Deci, R Koestner, R M Ryan https://pubmed.ncbi.nlm.nih.gov/10589297/

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  • Signs of Menopause

    woman in menopause rubbing her eyes and tired

    Not sure exactly how to know if you might be going through the menopause? You may start to notice changes in your health and wellbeing as you enter your forties and fifties, but these aren’t always recognized as being linked to menopause. Changing levels of estrogen, testosterone and other hormones can encourage a range of symptoms. Some of these are classic menopause symptoms but others can be more surprising. If you have any of these symptoms and you’re in the ballpark age for menopause, think about speaking to your doctor about treatment options.

    What is the menopause?

    In a nutshell, “menopause” means that your periods are no longer happening, and you have gone at least a year without having one.

    In the years leading up to this, many women experience the “perimenopause”. During this time, your levels of two key hormones, estrogen and progesterone, begin to change. This stems from your ovaries supply of eggs, which start to decline and have a knock on effect for common menopause symptoms.

    Not having periods for as long as 60 days is quite common in the perimenopause, especially as you move towards the full menopause.

    Lack of periods

    Not having a period for over a year is a sure sign that you’ve entered menopause. It’s often not as simple as that though as many women find that their menstrual cycle changes subtly in the years before it stops completely. For some women, menstruation does just stop completely but it’s generally more common to have some changes first.

    Hot flashes and night sweats

    Random feelings of heat that suddenly come out of nowhere are one of the classic signs of menopause, although they don’t happen to every woman. It’s common for them to last for a couple of years but they can go on for longer than this. A lot of women experience night sweats too, which can be super disruptive for sleep. It’s thought that fluctuating hormone levels affect your body’s ability to regulate temperature, which fools it into thinking that it needs to cool down.

    Low mood

    A sudden and chronic dip in your mood can be another sign of menopause. Hormone changes are thought to affect levels of neurotransmitters such as serotonin, which negatively affects your mood. If you’ve previously suffered from depression, there’s a good chance that you’ll also experience it during the perimenopause and menopause and it can also affect women who have had not experienced mental health issues prior to this stage of their life.

    Vaginal and bladder issues

    Hormone changes can lead to vaginal dryness, often due to the vaginal walls becoming thinner. This can make you more likely to get vaginal infections (including thrush) and can make intercourse uncomfortable or painful. You can also find that your vagina and urethra are more sensitive and prone to discomfort, even if you’re not having sex. Low libido is also pretty common during menopause.

    Some women also experience urinary incontinence and bladder leakage during menopause. You may suddenly get the urge to go to the bathroom and struggle to get there in time and you may also leak urine when you cough, laugh or sneeze. This can be super distressing and very inconvenient. You can also be more prone to urinary tract infections around menopause.

    Weight gain

    It’s not uncommon to put on weight in the run up to menopause, especially around your abdomen. Your metabolism decreases, which makes it harder to avoid putting weight on. Increased cortisol levels are another factor, especially if you’re stressed.

    Fatigue

    Chronic tiredness can be a common menopause symptom and it can be the type of fatigue that feels all consuming. Anxiety and stress can make it worse so it’s super important to keep stress to a minimum if you’re struggling with menopause related fatigue. It’s worth bearing in mind that other health problems can cause fatigue, including anemia and thyroid imbalances. Even if you strongly suspect that your symptoms are due to menopause, speak to your doctor to rule out these type of causes of fatigue.

    Dry skin and thinner hair

    Lower estrogen levels can have an effect on your skin and hair, and a lot of women notice that their skin becomes drier and their hair is thinner and more prone to falling out. This can be super distressing, especially if hair loss is noticeable. It stems from lower estrogen levels and higher testosterone levels, which combine to affect hair growth. 

    Joint pain

    It’s not always commonly associated with menopause but joint pain can be another knock on effect of hormonal changes. It can also be super debilitating and affect your quality of life. Menopause related joint pain often affects joints that take a lot of stress and impact in day-to-day life such as your knees and hips.

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  • Can Diet Help With Menopause?

    Menopause is deemed official when you haven’t menstruated for at least a year but in the years leading up to this, there are a ton of changes happening in your body. These are triggered by hormonal changes but there’s a lot you can do to try to negate the effects.

    What you eat during perimenopause can be super important for menopause symptoms. According to studies, some menopause symptoms can potentially be reduced by eating certain foods — and could be made worse by not having certain foods in your diet.

    Let’s talk about the links between perimenopause and diet:

    Dairy Products and Menopause

    According to studies, dairy products can help protect against the increased risk of bone fractures that can happen after menopause. Vitamin D and vitamin K are super important for bone health, and they’re readily available in dairy products.

    In a study of 750 postmenopausal women, eating dairy was a factor in having higher bone density. Women who didn’t eat much dairy tended to have lower bone density.

    Dairy can also help improve sleep. Insomnia is a super common menopause symptom but research has indicated that dairy can promote better sleep. According to one study, glycine-rich foods can encourage deeper sleep for menopausal women. Glycine is an amino acid that’s commonly found in dairy.

    There’s also some evidence that eating dairy may help prevent early menopause that occurs before you hit 45. In one study, consuming higher levels of calcium and vitamin D reduced the risk of early menopause by 17%. 

    Takeaway: Making sure your diet contains plenty of dairy products can help protect against the health effects associated with menopause and may even delay its onset.

    Protein and Menopause

    Eating plenty of protein can help counteract loss of bone strength and muscle mass — both of which can be more likely after menopause. In one study, a higher protein intake reduced the risk of hip fractures.

    Takeaway: You can be more likely to experience fractures and broken bones after menopause, mostly as a result of lower bone density. Making sure protein is a key part of your diet during perimenopause can reduce this risk and help improve bone health.

    Omega-3 Fatty Acids and Menopause

    Healthy fats can help improve some menopause symptoms — especially omega-3 fatty acids.

    Omega-3 supplements can potentially minimize hot flashes and night sweats, according to some studies. Other studies have been less conclusive but it’s worth experimenting, especially if your diet is lacking in omega-3s.

    Whole Grains and Menopause

    Whole grains can reduce your risk factor for heart disease, which is slightly higher after menopause. Eating at least 2 servings of whole grains reduced the risk of heart disease by up to 30% compared to eating a diet that’s super high in refined carbs.

    In a study of over 11,000 postmenopausal women, eating 4.7g of whole-grain fiber per 2000 calories consumed reduced the risk of early death by 17% compared to only eating 1.3g per 2000 calories consumed.

    Takeaway: Eating a good amount of whole grains can help keep your heart healthy as you move through menopause — and beyond it. This is super important given that heart disease can be a bigger problem post-menopause. Brown rice, quinoa, and whole wheat bread are perfect choices for this.

    Fruits and Vegetables and Menopause

    Eating plenty of fruits and veggies is super crucial at any stage of life but even more so as you approach menopause.

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  • Nutrition myths debunked… What’s true and what’s not!

    Nutrition myths debunked… What’s true and what’s not!

    Below are 10 nutrition myths that I am going to debunk. Things we’ve heard over and over again. Eating at nighttime, cutting out carbs, what’s true and what’s not? Keep reading to find out!

    Nutrition facts

    1. Healthy foods cost too much

    With a little planning, anyone can make healthy, delicious, and affordable meals. Look for foods that are nutrient dense but low on cost. Buy grains in bulk, use in-season fresh produce, eggs, and dried beans. Look for sale prices on weekly flyers, stock up on sale items, and cook meals from scratch. These are all ways to save money while eating healthy.

    2. Cutting carbs is the best way to lose weight

    While you might see short term results from cutting carbs, this is mainly due to water loss with the loss of glycogen (carbohydrate stores). Truthfully, low-carb diets are usually calorie-restricted, so it creates a calorie deficit which promotes weight loss. The trick is to not completely eliminate those delicious carbs, but to choose healthier options. Try reaching for fruits, veggies, beans, and whole grains to make sure you’re getting a healthy balance of macronutrients.

    3. Eating after 8pm will make you gain weight.

    NOPE! Calories are calories, no matter what time you’re eating them. The issue with late night snacking is that it can lead to consuming more calories than your body needs if you’ve been eating all day. However, it has nothing to do with the time. So whether you have dinner at 5pm or the same dinner at 10pm, the calories will affect you the same.

    Late night snacking

    4. Buy Low-Fat or Fat-Free

    While low-fat or fat-free products may have less fat than their full fat counterparts, what they’re lacking in fat they make up for in sugar, salt, and flour. They add these to improve the taste and texture. As if that weren’t enough, low-fat and fat-free products usually have just as many calories if not more. All of this can offset energy balance, so be sure to read your nutrition labels.

    5. Fat is BAD

    This isn’t completely true. We all need fats, but the trick is to consume fat in moderation. There are also different kinds of fats, mono- and poly-unsaturated fats are HEALTHY fats that actually help lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol. Fats are essential in our diet because they help your body absorb nutrients, aid in nerve transmission, and even maintain the integrity of cell membranes. Foods like nuts, AVOCADOS, olive oil, and salmon are amazing sources of healthy fats.

    6. Drink 8 glasses of water every day

    Your body needs water each day, but that doesn’t necessarily mean 8 glasses. For example, you need more if you’re exercising. Water intake needs are as personalized as calorie needs, so instead use your body’s thirst cues like urine color, to make sure you’re taking in enough H2O.

    7. Don’t eat fruit because it has too much sugar

    Fruit does have sugar, but it’s sugar that occurs naturally. Fruit is loaded with vitamins, minerals, and fiber – all vital to overall health. Choose more veggies and fruit that are naturally sweetened by Mother Nature and try limiting foods that are full of added sugars and low in nutrients like cookies and sugary drinks.

    8. Calories don’t matter if you’re eating healthy

    While I don’t personally support counting calories (and calorie counting isn’t in my programs), the overall principle of weight loss doesn’t change all that much based on the types of foods we eat. While eating healthy provides your body with more nutrients, brown rice has just as many calories as white rice. It’s all about balance.

    9. Skip meals if you’re trying to lose weight

    Please don’t do this. When you skip a meal, your eating pattern changes and you usually end up overcompensating or overeating later (like when you down a sleeve of oreos at 10pm). What weight loss comes down to is calories in versus calories out. Eating more frequently can actually keep your body running at its best because it is fueled by nutrients in your diet.

    Diet plan

    10. “Going on a diet” is the best way to lose weight.

    Yes, restricting calories will result in weight loss in the short term. But you can’t be on a diet forever. This means that when you stop your diet, you’ll gain the famous “rebound” weight. This is because diets are for short-term goals, they are not a lifestyle change. The best way to lose weight is to change your mindset by viewing weight loss as a result of a new approach to eating and understanding nutrition. When weight loss is your only goal, it usually backfires.

    How many of these myths did you know? Were you surprised by any of them? There is a lot of bad information out there, mostly revolving around quick weight loss strategies. Just remember….anything that is going to last, is going to take time.

    Xo, Rachel

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