Expert Guidance

How to Conquer Weight-Loss Difficulties

BOLD Marketing - Tuesday, May 30, 2017

So you pinned all those smoothies to your weight-loss board, and you still don’t have a flat stomach. Or maybe you tried a weight-loss supplement, and as soon as you stopped taking it, the weight came back. Maybe you’ve tried dieting the traditional way and something is not clicking.

 

Do not be ashamed. Fad diets, those that claim benefits like “this smoothie will slay fat” and supplements marketed to target key fat-burning areas are often misleading about how little they will actually do for weight loss in addition to how terrible they are for long-term health. For someone struggling with weight issues, easy hacks for losing weight can seem like a breath of fresh air. Unfortunately, the best way to lose weight and keep it off is the easy to say, hard to do mantra: “Burn more than you consume.”

 

But where do you start with that? Will adding a walk at lunch help you lose weight? Realistically, adding a walk or exercise without evaluating the proportions you’re putting in your body, along with your other behaviors, will not change your body’s makeup. You must count all the calories you eat or drink and aim to eat less than you burn. For example, a 140-pound woman might burn around 1,750 calories a day. If she wants to lose weight, a good target number for her to consume a day would be 1,450 calories. If she adds in a walk she might see the weight come off slightly faster, but it would still take several weeks for weight loss to be obvious in the mirror and on the scale.

 

Again, it sounds easy but time consuming. Unfortunately, the best way to lose weight and keep it off is to lose weight slowly. If you lose it too quickly, your body will think something terrible is happening externally and work to replace lost fat stores immediately. You also risk not developing healthier, habits which also help in keeping weight off after you have lost it.

 

Have you tried to consume fewer calories than you burn and still haven’t lost weight? Check out these reasons your previous attempts may have not worked.

 

Not measuring accurately

If you were eyeing portion sizes instead of using measuring cups or kitchen scales, you could be setting yourself up for failure before you even pick up a fork. If you do not have time to measure your portions or you’re not sure where to start, the plate method is a good technique for approaching meals.


 

Eating too little (and then giving up)

Counting your calories to make sure you’re staying within your target goals is important, but counting your calories to make sure you’re eating enough is also important. Many inexperienced dieters dive into a new meal plan either thinking 1,000 calories is enough or simply not doing the calorie math daily to make sure they are hitting their targets. If you eat too little, you will have a hard time sticking to your diet.

Imagine eating a tasty and filling breakfast – maybe eggs on a piece of whole-grain toast with a bit of low-fat shredded cheese on top. You arrive at work feeling satisfied, but a co-worker brings in doughnuts for everyone. You’re not hungry thanks to your breakfast, so you’re fine with passing. If you had skipped breakfast or settled for only a cup of coffee only, those doughnuts may have been irresistible.

 

Practicing all or nothing

Let’s go back to the doughnut scenario in the last paragraph. So you ate breakfast and you’re not hungry, but those doughnuts your co-worker brought look really good. Everyone else seems to be enjoying them and you’re the only one who decided to pass. In order to get through these tough situations, some people have a designated cheat meal once a week where they indulge and eat one item they’ve been craving. Keep in mind this is a cheat meal, not a cheat day.

 

Others opt for moderation throughout the week. If you really want that doughnut, maybe someone would be willing to split one with you. You could exercise an extra twenty minutes and cut out about two hundred calories from one of your other meals to make up for the doughnut. The key is to do this infrequently, doing your best to stick with your diet plan; however, giving yourself some room to go off course occasionally will help you stay on track for your long-term goals.

 

If dieting were easy, there wouldn’t be hundreds of supplements claiming to do it for you. If you’re struggling to lose weight, you’re not alone. Ask your friends and family to support your efforts by either joining you on your weight-loss journey, helping you find tasty and healthy meal options or checking in with you and your goals as time goes on.

 

Finally, constantly remind yourself that all great changes take time. It may take a year or two, but at the end of the road, you’ll feel better and have the habits you need to keep the weight off. Follow M Power on Facebook for motivation and weight-loss tips.

How to Deter Chronic Illness

BOLD Marketing - Wednesday, May 24, 2017

As we grow older, there are certain health issues we simply cannot avoid, depending on our environment during various stages of aging.

However, there are actions you can take now to make your future more positive and bright.

 

1. Drop the junk food.

It’s no secret that food high in sodium, sugar and saturated fats can wreak havoc on our bodies. Try limiting your junk food portions to one or two meals a week. Instead of a sugary cereal or baked pastry, try a hard-boiled egg or baked sweet potato. Instead of fried food for dinner, try grilled or marinated instead. You can still have flavorful food without the harmful effects of junk foods.

 

2. Find active hobbies.

Be it gardening, disc golf, hiking, biking or walking around the neighborhood, try different activities to get you moving around. Exercise doesn’t have to be something you do on a treadmill in front of a TV; however, if you enjoy catching up on your favorite shows while using an exercise machine, go for it! The point is to be active and find ways to make it fun for you.

 

3. Seek emotional wellness.

This can be easier said than done. If you have a stressful career or living situation, improving your mental well-being can mean completely reprioritizing certain sections of your life. You may need to speak with your superiors at work or learn how to say no when you cannot take on any more projects.

 

Remaining active and eating healthy can also help reduce symptoms related to stress. Hobbies that keep you active will help you sleep better, which will have a domino effect on your emotional wellness. No one expects you to be perfect, but work to remember these three factors as you live your life. Your future self will thank you for it.

How Chronic Illness Affects Mental Health

BOLD Marketing - Monday, May 15, 2017

If you or someone you love is diagnosed with a chronic illness, you will probably be met with a barrage of emotions. Unfortunately, learning to cope with a chronic illness is a long and arduous journey that never gets easy. It’s unfair, and often able-bodied or mostly healthy individuals do not have the necessary depth of understanding to comprehend what you’re going through. Sometimes, this can create a communication barrier and those with chronic illness may develop feelings of resentment and frustration toward well-meaning individuals.

 

From just about every angle, life with an invisible or chronic illness is never easy. Daily tasks require far more patience than they would for the average person. For example, where getting dressed or doing the dishes may be a simple task for your co-workers and family, depending on the chronic illness and the severity of pain, an individual with a chronic disease may struggle buttoning a blouse.

 

Where tasks were once afterthoughts, they may now require planning. At the same time, debilitating symptoms are often unpredictable. Schedules are hard to keep, and this leads to frustration and anger. Without proper coping techniques, those living with chronic illness and those caring for someone with a chronic illness may struggle to remain in a good mind-set. In fact, studies have shown those with chronic illnesses are at a higher risk for developing depression.

 

If you believe you could be struggling with clinical depression, use the symptoms we’ve listed below as a starting point for the conversation you should have with your healthcare provider. Please know that although someone may have all these symptoms we have listed, he or she may not be depressed. At the same time, if someone only has one symptom and no others, he or she could still be depressed. Lining your symptoms up with those we have listed should not replace the opinion of your professional healthcare provider.

 

Symptoms of depression:

  •    - Insomnia
  •    - Restless sleep or excess sleepiness
  •    - Lack of appetite or excessive hunger
  •    - Irritability
  •    - Lack of interest in social activities that were once interesting
  •    - Weight changes
  •    - Inability to concentrate
  •    - General apathy or lack of interest in activities you used to enjoy
  •  
  • We want you to know it’s okay to have bad days, but at the same time, we want to help you find ways to conquer days where outside or internal forces are just too much. If you are caring for someone with a chronic disease or you have a chronic disease, please consider attending one of our free programs in your area. You do not have to work through this alone. M Power offers multiple levels of support.

 

Steps for Great Health: Overcoming Bad Thoughts

BOLD Marketing - Sunday, May 07, 2017

How many times has someone told you to stay positive? How many times has this made you frustrated? If you’re living with a chronic disease or an invisible illness, well-meaning individuals can make life even more challenging when they tell you to stay positive.

 

The advice comes from a good place. Research shows that positive thinking helps with managing stress and can improve overall health. Mayo Clinic notes that positive thinking can help provide an increased life span, lower rates of depression, better coping skills and improved psychological and physical well-being.

 

However, learning how to stay positive when struggling with or suffering from chronic conditions can be tricky. Frustration can lead to anger, and anger can lead to even more frustrating, pessimistic thoughts.

 

No one is perfect, so no matter how strong your willpower, even if you’re determined to think positive, negative thoughts can creep in. Whether you’re an expert on overcoming negative thoughts or you’re learning for the first time, use these steps to find your way to better health and positive transformations.

 

1. Admit you’re upset, frustrated or angry, and write about it.

The first step is one of the most difficult steps you’ll encounter. It may seem easy when you feel at ease, but when you’re upset or feeling down, having the strength to sit down and make yourself write is tough. You may have feelings of self-doubt or think writing will not work, but we urge you to try. Write a lot at first, and then see if you can sum your feelings or thoughts into one simple sentence. Do not worry about spelling or coherence if you can understand. This is for you, only unless you believe your thoughts might help you communicate better with your healthcare provider at your next appointment.

 

Example

I am the worst at planning meals.

 

2. Reword and rewrite.

Once you summarize your feelings, reword them to add a positive element.

 

Example

I can get better at planning meals with practice and dedication.

 

3. Rehearse your new thought.

Rewrite and say the replacement thought over and over. If the old thought returns, keep writing the new thought to overlap the negativity. It can be hard to find the motivation to follow through, but remember that every day is a work in progress. No one expects you to be perfect. You’re allowed to make mistakes and overcome them.

 

Ultimately, success does take time and, in some cases, a lot of effort. If you need more help overcoming negative thoughts, find a free chronic disease self-management course in your area. During the course, you will learn several techniques for overcoming self-defeating thoughts.

 


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