Tag: weight loss

Notice: Trying to get property of non-object in /home/allabouthabits/public_html/wp-content/plugins/enhanced-category-pages/classes/ecp/Enhanced_Category.php on line 143

Notice: Undefined offset: 0 in /home/allabouthabits/public_html/wp-content/plugins/enhanced-category-pages/classes/ecp/Enhanced_Category.php on line 232

Notice: Trying to get property of non-object in /home/allabouthabits/public_html/wp-includes/post-template.php on line 298

Notice: Trying to get property of non-object in /home/allabouthabits/public_html/wp-content/plugins/thrive-apprentice/inc/classes/class-tva-settings.php on line 402

Notice: Trying to get property of non-object in /home/allabouthabits/public_html/wp-content/plugins/thrive-apprentice/inc/classes/class-tva-settings.php on line 402

Notice: Trying to get property of non-object in /home/allabouthabits/public_html/wp-content/plugins/all-in-one-schemaorg-rich-snippets/functions.php on line 56

Where the mind goes, the body will follow. – Arnold Schwarzenegger

Have you tried to lose weight, only to end up feeling frustrated and defeated?

Maybe you have lost a few pounds in the past – or even a significant amount of weight – only to gain it back, and then some.

Humans are good at a lot of things, but weight loss isn’t one of them.

****

But why is weight loss so difficult?

Well, transformations begin within your mind, and unfortunately…your mind often works against you.

Changes don’t come from external sources – YOU have to be mentally prepared to make them happen.

The good news is that you CAN change your mindset – and change your life for the better.

****

Here are 8 common mental obstacles to weight loss success.

I bet at least a few of these are getting in your way.

Self-image and Self-sabotage

Grab a pen and paper and quickly make a list of a few words and phrases you’d use to describe yourself.

Then, look over your list.

The words and phrases you jotted down are good indicators of your self-concept.

Your self-concept started forming in early childhood. Your parents, your peers, and authority figures largely influenced its development. All of the information and suggestions you gathered from those sources was stored in your subconscious mind – and were accepted as true, even if they weren’t.

If you see yourself as an overweight, unhealthy person, it is going to be very difficult for you to do things that people of a healthy weight do. When you try to do things that not consistent with your self-image, you may subconsciously sabotage yourself.

People who don’t understand self-image erroneously put all their attention on changing their eating and exercise behaviors, but the problem with this physical-only approach is that it’s not addressing the source or cause of the behavior. Self-image must be adjusted before a transformation can begin.

“The self-image sets the boundaries of individual accomplishment. It defines what you can and cannot do. Expand the self-image and you expand the ‘area of the possible.’

The development of an adequate, realistic self-image will seem to imbue the individual with new capabilities, new talents, and literally turn failure into success.” – Maxwell Maltz, Psycho-Cybernetics, Updated and Expanded

Want to know more about self-image and self-sabotage? Click here: Are You Sabotaging Yourself?

Guilt

Do you believe you deserve to live a life of happiness, abundance, and good health?

Or…do you feel guilty when you think about those things?

Deep inside many of us is a feeling that we aren’t worthy.

Some of us even believe (usually at the subconscious level) that are supposed to suffer.

In the article How to Finally Feel Good Enough to Deserve Better, Suzanne Lachmann, Psy.D, writes,

Maybe you can’t complete what you’ve started, or you mess something up no matter how bad you don’t want to.

If you don’t feel deserving, you’ll find a way not to allow yourself to have “it” (whatever “it” is). Your concept of yourself as undeserving compels you to sabotage, retreat from and resist the things you long to change in yourself.

This experience is a vicious cycle.

Do you feel like you DESERVE to be at your desired weight?

If you are a parent or caregiver, it is possible that you feel guilty when you take time for yourself.

Don’t.

When you fly on an airplane, the flight attendant tells you to put your oxygen mask on before helping others in the event of an emergency. Why is that? Well – because if YOU run out of oxygen, how will you be able to help anyone else?

This is an important metaphor for those of you who run around taking care of everything and everyone else except yourself.

If you are tired, miserable, and unhealthy, what good are you to your loved ones?

Oh, and closely related to guilt…making certain foods forbidden. This usually backfires too.

Tell yourself you can’t have brownies, and what will you think about for the rest of the day?

It’s not going to be broccoli, I can tell you that. *wink*

Making things forbidden tends to make us want them even more.

On that note…try NOT using that naughty four-letter word: DIET.

Humans hate dieting! The word implies deprivation and suffering. Go on a diet for a month (if you can last that long), and most likely all you’ll lose is 30 days. And some of your sanity.

Instead, try eating healthfully and mindfully.

“We cannot achieve more in life than what we believe in our heart of hearts we deserve to have.” – James R. Ball

Being too hard on yourself

Are your goals and expectations realistic?

Expecting to lose more than 2 pounds of body fat per week is not realistic. In fact, it is HARD…if not impossible for most people.

And, expecting to stick to a weight loss plan without slipping at all is not realistic. In fact, it is HARD..if not nearly impossible for most people.

How do you handle slip-ups? If you eat one cookie, do you feel bad about it, figure the day is ruined, and eat the whole box? This mentality – called black-and-white thinking – disrupts the balance in your life because it leads you to believe you have to do everything right or do nothing at all.

Perfectionism can result from a rigid mindset in which you don’t change your expectations based on the situation. It can lead to second-guessing, procrastinating, feeling constantly overwhelmed, or giving up and not trying at all.

Practice being easier on yourself. You are human! Show yourself the compassion you would extend to others facing the same challenges.

It’s been said that we have approximately 16,000 thoughts a day and 75 percent of them are negative. What you think about, you bring about, so focus on the positive.

“Remember you will not always win. Some days, the most resourceful individual will taste defeat. But there is, in this case, always tomorrow – after you have done your best to achieve success today.” – Maxwell Maltz

Being too easy on yourself

Do you want to overhaul your life, but believe that you can only handle small changes?

Well, guess what? You might be underestimating your abilities.

Recent research strongly suggests that we tend to seriously underestimate our ability to change our lives for the better.

Contrary to popular belief, it appears that we are capable of multiple, simultaneous life changes. For more this, click here: Small Changes or Life Overhaul? The Answer May Surprise You

Don’t you dare give up on yourself because you’ve “failed” in the past.

“Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill

Impatience

Do you weigh yourself every day and lose patience when you don’t see the pounds dropping off…and revert back to your old eating habits?

If so, I want to share three facts with you:

  1. The scale doesn’t tell the whole story. It only tells you your overall body weight – and there are many components involved in body weight and weight loss.
  2. When you reduce your caloric intake and increase exercise in an attempt to lose “weight,” you are likely gaining some lean mass while you are losing fat. That’s a good thing, but that kind of progress is not measured on a typical scale. In fact, the number on the scale may increase, or stay the same, especially in the early stages.
  3. There are far better ways to measure your progress, including taking your measurements, having your body fat percentage tested periodically, and watching how your clothes fit…oh, and going by how you feel overall.

“Never allow impatience to rob you of what you truly deserve.”- Lailah Gifty Akita

Want to know more about why you should scrap your scale? Read on: Why You Should Ditch Your Scale

Costs/Benefits

What are the benefits you’ll think you’ll gain if you reach your goal weight (nicer appearance, improved health, better-fitting clothes, feelings of control) versus the costs (expense, time, effort, stress, and feelings of guilt or frustration)?

If you are struggling with weight loss, is it possible that, in your mind, the perceived benefits don’t outweigh the perceived costs?

“How different our lives are when we really know what is deeply important to us, and keeping that picture in mind, we manage ourselves each day to be and to do what really matters most.”- Stephen R. Covey

Over-analysis Paralysis

Do you tend to drown in the details?

Let’s face it: there is a LOT of information available to you now. Unless you live in a cave with no internet connection or cannot read, you have access to unlimited resources on how to improve your health and lose body fat.

But the availability of so much information can be overwhelming, and being overwhelmed can result in inaction.

What’s the solution?

Stick to the basics. For more on how to do that, please see Why You Can’t Lose Weight and What to Do About It and Adults Fail Miserably at This, and It Is Killing Us.

And, like Nike says, Just Do It.

Stop thinking so much, and start DOING more.

“You can’t cross the sea merely by standing and staring at the water.”- Rabindranath Tagore

Procrastination

All of us procrastinate on occasion (who doesn’t prefer surfing the internet to cleaning the house?), but some of us take it to a level that is, well, destructive. Chronic procrastination can prevent you from fulfilling your potential, and from fully enjoying life.

Procrastination is complicated. It is a gap between intention and action. The desire to start or complete a task exists – but it loses to less important but more instantly rewarding activities.

Experts say procrastination can serve as a coping mechanism. When you procrastinate, you are avoiding emotionally unpleasant tasks and replacing them with activities that provide a temporary mood boost.

But, the procrastination itself causes anxiety, shame, and guilt, which in turn leads you to procrastinate even further, creating a vicious cycle.

If you are a procrastinator, I highly recommend this article: The Real Reasons You Procrastinate and How to Stop (Don’t put it off – read it today!)

“Success is not obtained overnight. It comes in installments; you get a little bit today, a little bit tomorrow until the whole package is given out. The day you procrastinate, you lose that day’s success.”- Israelmore Ayivor

“Lack of confidence, sometimes alternating with unrealistic dreams of heroic success, often leads to procrastination, and many studies suggest that procrastinators are self-handicappers: rather than risk failure, they prefer to create conditions that make success impossible, a reflex that of course creates a vicious cycle.” – James Surowiecki

Additional Resources

The following links are affiliate links for books we recommend. If you make a purchase through one of those links, this site may earn a commission. The money we earn helps us keep this site running so we can continue to provide quality content to awesome people like you. All About Habits is currently an affiliate with three companies – Amazon, Gene Food, and Organica Naturals – so if you purchase through any links to those companies via our site, we may earn a commission.

Psycho-Cybernetics, Updated and Expanded by Dr. Maxwell Maltz

The Obstacle Is the Way: The Timeless Art of Turning Trials into Triumph

Solving the Procrastination Puzzle: A Concise Guide to Strategies for Change by Timothy A. Pychyl

The Organized Mind: Thinking Straight in the Age of Information Overload by Daniel J. Levitin

The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It by Kelly McGonigal

The Neuroscience of Change: A Compassion-Based Program for Personal Transformation (Audio CD) by Kelly McGonigal

****

Want to join our online communities? Check them out here: All About Habits group for motivation and inspiration and Plant-Based for 30

Do you want to eat better? Lose weight? Improve your health? Have more energy? Get in the best shape of your life? I can help – click here for information: Personal Coaching with Lisa Egan

Disclaimer

All About Habits and Plant-Based for 30 are owned and operated by Lisa Egan and Jeff Fischer and may contain advertisements, sponsored content, paid insertions, affiliate links or other forms of monetization.

The content on this website may contain affiliate links for products we use and love. If you make a purchase through one of those links, this site may earn a commission. The money we earn helps us keep this site running so we can continue to provide quality content to awesome people like you. All About Habits is currently an affiliate with three companies – Amazon, Gene Food, and Organica Naturals – so if you purchase through any links to those companies via our site, we may earn a commission.

All About Habits and Plant-Based for 30 abide by word-of-mouth marketing standards. We believe in honesty of relationship, opinion, and identity. The compensation received may influence the advertising content, topics, or posts made in this blog. That content, advertising space, or post will be clearly identified as paid or sponsored content.

All About Habits and Plant-Based for 30 are never directly compensated to provide opinion on products, services, websites, and various other topics. The views and opinions expressed on these websites are purely those of the authors. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote, or other representation about a product or service should be verified with the manufacturer or provider.

These sites do not contain any content which might present a conflict of interest.

All About Habits and Plant-Based for 30 make no representations, warranties, or assurances as to the accuracy, currency, or completeness of the content contained on these websites or any sites linked to or from these sites.

All About Habits and Plant-Based for 30 may offer information about health, fitness, and nutrition, and other such information, but such information is designed for educational and informational purposes only. The information contained on the sites do not and is not intended to convey medical advice and does not constitute the practice of medicine. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. All About Habits and Plant-Based for 30 are not responsible for any actions or inaction on a user’s part based on the information that is presented on the sites.


Notice: Trying to get property of non-object in /home/allabouthabits/public_html/wp-includes/comment-template.php on line 1200

You vs. You: How Your Current Self Is Making Life Much Harder for Your Future Self

An intriguing theory about why we tend to choose immediate gratification over rewards that will pay off later has emerged from the field of addiction studies.

11 (More) Weight Loss Myths That Are Keeping You Overweight

Chances are, you believe many things about weight loss that simply aren’t true. Let’s take a look at some common weight loss myths.

Stoicism: How This Ancient Philosophy Can Empower You to Improve Your Health and Your Life

There is an ancient philosophy that can help you find the strength and stamina to gracefully handle the challenges of everyday life, improve your health, and experience true happiness.

Obesity Can Significantly Shorten Your Life, and You Really Can’t be “Fat But Fit”

Two recent studies on obesity yielded some concerning findings regarding its impacts on life expectancy and heart disease.

Let’s take a look at each.

Obesity and Longevity

In April, researchers from the Cleveland Clinic and New York University School of Medicine found that obesity resulted in as much as 47 percent more life-years lost than tobacco, and tobacco caused similar life-years lost as high blood pressure.

The research team found the greatest number of preventable life-years lost were due to (in order from greatest to least) obesity, diabetes, tobacco use, high blood pressure, and high cholesterol.

Of the five top causes of death, three (diabetes, hypertension, and high cholesterol) are treatable with medications and lifestyle changes. Obesity and tobacco use are more challenging issues to resolve: both involve complex psychological factors.

From the press release:

To estimate the number of life-years lost to each modifiable risk factor, researchers examined the change in mortality for a series of hypothetical U.S. populations that each eliminated a single risk factor. They compared the results with the change in life-years lost for an “optimal” population that eliminated all modifiable risk factors. Recognizing that some less common factors might place substantial burden on small population subgroups, they also estimated life expectancy gained in individuals with each modifiable risk factor.

The reality is, while we may know the proximate cause of a patient’s death, for example, breast cancer or heart attack, we don’t always know the contributing factor(s), such as tobacco use, obesity, alcohol and family history. For each major cause of death, we identified a root cause to understand whether there was a way a person could have lived longer.

Glen Taksler, Ph.D., internal medicine researcher from Cleveland Clinic and lead author of the study, said of the findings,

“Modifiable behavioral risk factors pose a substantial mortality burden in the U.S. These preliminary results continue to highlight the importance of weight loss, diabetes management and healthy eating in the U.S. population.”

***

Busting the “Fat but Fit” Myth

Storing too much fat in the body is associated with a number of metabolic changes, including increased blood pressure, high blood sugar, and altered cholesterol levels, which have been linked to numerous health problems and diseases.

However, some studies have revealed a subset of overweight people who appear to lack the adverse health effects of excess weight, leading to them being classified as “metabolically healthy obese” in the medical literature (referred to “fat but fit” in the media).

In August, researchers from Imperial College London, University College London, and other institutions across Europe found that being overweight or obese increases a person’s risk of coronary heart disease (CHD) by up to 28 percent compared to those with a healthy bodyweight – even if they have healthy blood pressure, blood sugar, and cholesterol levels.

For this study – the largest of its kind to date – scientists used data from more than half a million people in 10 European countries – taken from the European Prospective Investigation into Cancer and Nutrition (EPIC). They found that excess weight is linked with an increased risk of heart disease, even when people have a healthy metabolic profile. Researchers focused on weight and signs of heart disease. Then, they looked at more than 7,637 people who had cardiovascular events such as death from heart attack, and compared them to more than 10,000 people who didn’t have heart problems.

Being metabolically unhealthy or having metabolic syndrome was defined as having three or more of the following at baseline:

  • high blood pressure, use of blood pressure medications, or self-reported history
  • high triglycerides (a type of fat) or use of lipid-lowering medication like statins
  • low HDL (good) cholesterol
  • high blood sugar, use of diabetes medications, or self-reported history
  • high waist circumference

Researchers looked for the new development of heart disease during follow-up, either self-reported or through data from GP and hospital registers and mortality records. The last follow-up ranged from 2003- 2010, with an average of 12.2 years.

They looked at the link between body fat, metabolic markers, and developing heart disease, adjusting for baseline variables of country, gender, age, education, smoking status, alcohol intake, diet, and physical activity.

After those adjustments and considerations, the scientists found that people with three or more heart risk factors like high blood pressure, high cholesterol, or large waist sizes (more than 37 inches for men and 31 inches for women) were more than twice as likely to have heart disease, regardless of whether their weight was normal or above normal.

But those who were considered overweight yet healthy were still 26 percent more likely to develop heart disease than their normal-weight peers. Those considered healthy but obese had a 28 percent higher risk, the study found.

The findings, which were published in the European Heart Journal, add to a growing body of evidence that suggests being “fat but fit” is a myth, and that people should aim to maintain a body weight within a healthy range.

The excess weight itself may not be increasing the risk of heart disease directly, but rather indirectly through mechanisms such as increased blood pressure and high glucose, the researchers said.

Lead author Dr. Camille Lassale explained,

“Our findings suggest that if a patient is overweight or obese, all efforts should be made to help them get back to a healthy weight, regardless of other factors. Even if their blood pressure, blood sugar and cholesterol appear within the normal range, excess weight is still a risk factor.”

Dr. Ioanna Tzoulaki, from Imperial’s School of Public Health, added,

“I think there is no longer this concept of healthy obese. If anything, our study shows that people with excess weight who might be classed as ‘healthy’ haven’t yet developed an unhealthy metabolic profile. That comes later in the timeline, then they have an event, such as a heart attack.”

***

Additional Resources:

Secrets from the Eating Lab: The Science of Weight Loss, the Myth of Willpower, and Why You Should Never Diet Again by Traci Mann, PhD

Diet Anarchy: Are You Sabotaging Yourself?

Diet Anarchy: The More Things Are Forbidden…

Why You Should Ditch Your Scale

Diet Anarchy: Are You Eating Enough?

Diet Anarchy: Should You Count Calories or Eat Intuitively?

***

Disclaimer

Nutritional Anarchy is owned and operated by Lisa Egan and may contain advertisements, sponsored content, paid insertions, affiliate links or other forms of monetization.

Nutritional Anarchy abides by word-of-mouth marketing standards. We believe in honesty of relationship, opinion, and identity. The compensation received may influence the advertising content, topics, or posts made in this blog. That content, advertising space, or post will be clearly identified as paid or sponsored content.

Nutritional Anarchy is never directly compensated to provide opinion on products, services, websites, and various other topics. The views and opinions expressed on this website are purely those of the authors. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote, or other representation about a product or service should be verified with the manufacturer or provider.

This site does not contain any content which might present a conflict of interest.

Nutritional Anarchy makes no representations, warranties, or assurances as to the accuracy, currency, or completeness of the content contain on this website or any sites linked to or from this site.

Nutritional Anarchy may offer health, fitness, nutritional, and other such information, but such information is designed for educational and informational purposes only. The information contained on the site does not and is not intended to convey medical advice and does not constitute the practice of medicine. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Nutritional Anarchy is not responsible for any actions or inaction on a user’s part based on the information that is presented on the site.

About Those Dust Bunnies Lurking in Your Home…They Might Be Making You Fat

Warning: This article may trigger an intense desire to obsessively clean your residence.

Overeating, sedentary lifestyles, lack of exercise…these are known contributors to the world’s obesity epidemic.

But a new study suggests a common household annoyance may play an unexpected role: dust.

Small amounts of house dust containing common environmental pollutants can spur fat cells to accumulate more triglycerides, or fat, in a lab dish, researchers at Duke University found.

The study was funded by the National Institute of Environmental Health in the US, and was published in the peer-reviewed journal Environmental Science and Technology.

The implicated pollutants are known as endocrine-disrupting chemicals (EDCs). They are synthetic or naturally occurring compounds that can interfere with or mimic the body’s hormones. EDCs, such as flame retardants, phthalates, and bisphenol-A, are known for their potential effects on reproductive, neurological, and immune functions.

But animal studies also suggest that early life exposure to some EDCs – known as “obesogens” – can cause weight gain later in life.

Some manufacturers have reduced the use of EDCs in products, but many are still ubiquitous in consumer goods. They wind up in indoor dust that can be inhaled, ingested, or absorbed through the skin.

The U.S. Environmental Protection Agency estimates that children consume 50 milligrams of house dust each day. Concerned about the potential effects EDCs in dust might have on children’s health, the researchers wanted to see if the compounds in house dust might have an effect on fat cells.

They took samples of indoor dust from 11 homes in North Carolina, and tested extracts from those samples in a mouse pre-adipocyte cell model.

According to the researchers, extracts from seven of the samples triggered the cells to develop mature fat cells and accumulate fat. Extracts from nine samples spurred the cells to divide, creating a bigger pool of precursor fat cells. Only one sample showed no effects. The researchers concluded that house dust is a likely source of chemicals that may disrupt metabolic health, particularly in children.

In a press release, the American Chemical Society elaborates:

Additionally, among the 44 individual common house dust contaminants tested in this model, pyraclostrobin (a pesticide), the flame-retardant TBPDP, and DBP, a commonly used plasticizer, had the strongest fat-producing effects. This suggests that the mixture of these chemicals in house dust is promoting the accumulation of triglycerides and fat cells, the researchers say. Amounts of dust as low as 3 micrograms — well below the mass of dust that children are exposed to daily — caused measurable effects.

Head researcher Dr. Heather Stapleton said of the findings,

“What our study demonstrates is that exposure to mixtures of chemicals found in our home can change the metabolic function of our cells.

“At this point it’s difficult to provide advice on how to avoid exposure…cleaning more with wet techniques (e.g. mopping) can help remove and reduce dust particles […] dry dusting can sometimes release more dust particles to the air which can then be inhaled.”

If this study inspires you to scrub down every surface and vacuum every corner of your home, that’s not necessarily a bad thing. Most of us could use a bit (okay, a LOT) more exercise.

But keep in mind that this study is very small, and it didn’t look at whether those whose homes are dustier than others are exposed to more chemicals. And, we don’t know if the effects on the mouse cells would be seen in human cells.

The study does, however, build on previous research, also led by Dr. Stapleton. And, other studies on the relationship between endocrine disruptors and obesity have yielded similar findings – some referring to obesogens as an emerging threat to public health.

Want a Fat and Calorie-Burning Home Workout That Won’t Torch Your Bank Account? Try Kettlebells!

Looking for an inexpensive and simple – yet surprisingly effective – full body workout you can do nearly anywhere?

Theme: Overlay by Kaira
>