In your effort to have weight loss success have you gone on a diet, only to feel like one of the Dwarves…maybe Dopey, but definitely a little Grumpy?
You are not alone!
Between feeling deprived and actually BEING deprived of certain nutrients, it is common that we get grumpy, or sad, or a myriad of other emotions.
Can anything be done about it?
Of course! Refusing to diet is part of the solution—because going on a diet we will feel deprived. Maybe not the first couple days or maybe even weeks, but at some point we just are feeling like we are getting the foods we want.
But declaring “I refuse to diet” does not mean that we don’t want to lose weight successfully. It just means that we make smart choices about our food intake and moving our bodies. These choices include honoring our feelings and getting the nutritional support needed to help keep our emotions balanced.
Foods to Choose to Improve your Mood:
Healthy Fats: especially the Omega 3 fatty-acids which include things like flaxseed; fish: salmon, trout, mackerel, tuna; nuts, especially walnuts. These fats also help our body lose weight and help us to feel more satisfied, so be sure to include some healthy fat in your menu plan.
Vitamin B6 and C: These two are both critical for our bodies to produce serotonin, the “feel good” hormone. B6 is found in a variety of foods like red bell peppers (a personal favorite), spinach and nuts. Vitamin C of course is found in citrus but also in cantaloupe, strawberries, broccoli and those red bell peppers I love!
Vitamin B12: B12 is believed to combat both fatigue and depression. B12 is only found in animal products. You can get ample B12 by eating low fat dairy products but if you are vegan you will definitely need to take a supplement.
Vitamin D: depression is often a symptom of not enough Vitamin D. Most of us can get enough by getting out in the sun about 20 minutes (more or less depending on your coloring) a day without sunscreen.
Carbohydrates: carbs have gotten a bad rap in the weight loss world, many people think we need to cut them out completely, but if we do that we lose out on a lot of really good nutrition. And carbs really are the fastest way to fuel your brain and create serotonin. The problem is we generally grab SIMPLE carbs which just cause a rapid spike in our blood sugar which is followed by a big crash. We just can’t successfully lose weight if we are on that simple carb blood sugar roller coaster. Instead choose complex carbohydrates like whole grains.
Weight Loss Tip: to get the benefit of the carb and keep it working for you longer, always eat a small amount of protein with your carbs. My friend Dr. Linda has told me even a few almonds will do the trick!
Showing posts with label hormones. Show all posts
Showing posts with label hormones. Show all posts
Monday, April 11, 2011
Friday, February 4, 2011
Lose Weight Successfully: Get Enough Sleep, Be Less Hungry
This is part 2 of a series on the effect not getting enough sleep has on our efforts to lose weight successfully.
There is increasing evidence that insufficient sleep is directly linked to obesity and ailments such as diabetes. There has also been a lot of publicity about the direct relationship between obesity and diabetes, so even though I don't directly talk about diabetes much it is an important reason for us to achieve a healthy weight. Type 2 diabetes (formerly known as "adult onset diabetes") is much more common in people who are carrying too much body fat--no matter their age--then people in the "normal" weight range.
In addition to the diabetes connection, lack of sleep is also connected to heart disease, stroke and cardio-vascular issues. Bottom line is we have got to get enough sleep to be healthy! I know it seems obvious, but we tend to push ourselves thinking that giving up on sleep is our only option...that if we just get a little less sleep we will get more done, provide a better life for our families, make more money, etc. Truth is, if we become ill we will be LESS benefit to our family, COST them money and we will have LESS TIME with them--certainly less QUALITY time and possibly be LOST TO THEM FOREVER.
If that isn't enough, how about this: lack of sleep makes us hungrier!
Sleeping is actually a way for our body to regulate our appetite via hormones. When we don't get enough sleep the hormone that helps us feel satiated (leptin) is depressed. At the same time the hormone that stimulates our appetite (ghrelin) is increased.
Missing an hour or two once in a while is probably not going to make you obese. But chronically shorting yourself on sleep can. What's even scarier to me is that just 2 nights of shorting yourself of sleep can have this effect. I remember pulling all-nighters (often) and getting 4-5 hours of sleep a night for years, punctuated with nights of 10-12 hours sleep, but those short nights set me up for major health problems. Of course I didn't know that at the time, I felt I had to get the project done--whether it was for school or work--and feeling a bit tired was a small price to pay for the rewards I would receive.
Boy, was I wrong! I don't think anyone ever built a monument to someone because they missed sleep to get a project done on time.
A third hormone is also at play--adiponectin also helps regulate our body fat. When this hormone level falls (which happens with sleep deprivation, especially in Caucasian women) our blood sugar gets out of whack, our metabolism slows, and our cholesterol and blood pressure levels get out of balance.
Finally, the hormone melatonin is also affected by lack of sleep. This is especially important to those of us on a weight loss journey since studies have already demonstrated that healthy melatonin levels help us maintain a healthy weight.
Numerous studies are now showing that getting ample sleep on a regular basis is essential for our reaching and maintaining a healthy weight.
Truth is, sleep is something that benefits our brains, our bodies and our emotions. When we are exhausted we don't feel good, we are less apt to believe we can positively impact our lives. Because our body's chemistry is out of whack it is harder for us to maintain the positive mental attitude we need to lose weight and we will reach for foods and drinks that give us artificial energy. Unfortunately that backfires on us in the long-run and we feel even more tired, so we grab more stimulants in the form of sugar or caffeine which just gets us even more out of balance and more prone to being overweight.
So put your health first and get some sleep.
If you aren't getting restorative sleep because of some other issues like insomnia or sleep apnea, if you feel tired even though you regularly are "asleep" for 8 or more hours a night--see your doctor. There are therapies that can help. Sometimes a medical condition can keep us from sleeping and that condition may be made worse by being overweight--or may be actually cured by losing weight, but we may need some help to break the cycle enough to get the sleep we need so we can have healthy hormone levels and body and brain chemistry that will aide us in getting a positive mindset about losing weight.
There is increasing evidence that insufficient sleep is directly linked to obesity and ailments such as diabetes. There has also been a lot of publicity about the direct relationship between obesity and diabetes, so even though I don't directly talk about diabetes much it is an important reason for us to achieve a healthy weight. Type 2 diabetes (formerly known as "adult onset diabetes") is much more common in people who are carrying too much body fat--no matter their age--then people in the "normal" weight range.
In addition to the diabetes connection, lack of sleep is also connected to heart disease, stroke and cardio-vascular issues. Bottom line is we have got to get enough sleep to be healthy! I know it seems obvious, but we tend to push ourselves thinking that giving up on sleep is our only option...that if we just get a little less sleep we will get more done, provide a better life for our families, make more money, etc. Truth is, if we become ill we will be LESS benefit to our family, COST them money and we will have LESS TIME with them--certainly less QUALITY time and possibly be LOST TO THEM FOREVER.
If that isn't enough, how about this: lack of sleep makes us hungrier!
Sleeping is actually a way for our body to regulate our appetite via hormones. When we don't get enough sleep the hormone that helps us feel satiated (leptin) is depressed. At the same time the hormone that stimulates our appetite (ghrelin) is increased.
Missing an hour or two once in a while is probably not going to make you obese. But chronically shorting yourself on sleep can. What's even scarier to me is that just 2 nights of shorting yourself of sleep can have this effect. I remember pulling all-nighters (often) and getting 4-5 hours of sleep a night for years, punctuated with nights of 10-12 hours sleep, but those short nights set me up for major health problems. Of course I didn't know that at the time, I felt I had to get the project done--whether it was for school or work--and feeling a bit tired was a small price to pay for the rewards I would receive.
Boy, was I wrong! I don't think anyone ever built a monument to someone because they missed sleep to get a project done on time.
A third hormone is also at play--adiponectin also helps regulate our body fat. When this hormone level falls (which happens with sleep deprivation, especially in Caucasian women) our blood sugar gets out of whack, our metabolism slows, and our cholesterol and blood pressure levels get out of balance.
Finally, the hormone melatonin is also affected by lack of sleep. This is especially important to those of us on a weight loss journey since studies have already demonstrated that healthy melatonin levels help us maintain a healthy weight.
Numerous studies are now showing that getting ample sleep on a regular basis is essential for our reaching and maintaining a healthy weight.
Truth is, sleep is something that benefits our brains, our bodies and our emotions. When we are exhausted we don't feel good, we are less apt to believe we can positively impact our lives. Because our body's chemistry is out of whack it is harder for us to maintain the positive mental attitude we need to lose weight and we will reach for foods and drinks that give us artificial energy. Unfortunately that backfires on us in the long-run and we feel even more tired, so we grab more stimulants in the form of sugar or caffeine which just gets us even more out of balance and more prone to being overweight.
So put your health first and get some sleep.
If you aren't getting restorative sleep because of some other issues like insomnia or sleep apnea, if you feel tired even though you regularly are "asleep" for 8 or more hours a night--see your doctor. There are therapies that can help. Sometimes a medical condition can keep us from sleeping and that condition may be made worse by being overweight--or may be actually cured by losing weight, but we may need some help to break the cycle enough to get the sleep we need so we can have healthy hormone levels and body and brain chemistry that will aide us in getting a positive mindset about losing weight.
Thursday, February 3, 2011
Weight Loss Challenge: Lack of Sleep
Sleep is an important component to our having healthy bodies. We all know that. We realize that we function better when we have had ample sleep, when we don't feel the need to pump our bodies full of sugar and caffeine just to keep our eyelids open. But did you know that lack of sleep is a big challenge to our weight loss success?
Researchers are pretty much convinced that the facts that we are getting less sleep and weighing more are related and not merely coincidence. According to a study reported in 2008 there are direct associations between sleep loss and an increased risk of both obesity and diabetes.
Maybe sleeping in isn't such a bad thing after all!
Whether your lack of sleep is because you are trying to fit more into a day that doesn't get any longer (I used to say if I could just give up eating & sleeping maybe I could get it all done--ha!) or you have a sleep disorder like insomnia or sleep apnea, or maybe because you wake up a lot because you are peri-menopausal your body is not getting the restorative benefits it needs from sleep. Notice the word "rest" within "restorative"...while we sleep our body rests and allows it to maintain health and wellness and to heal itself.
Sleep apnea is one of the major causes of lack of sleep. As women, we are more apt to experience sleep apnea after menopause. Interestingly that is also a time when many women gain weight. Sleep apnea appears to be much more widespread than anyone previously thought--many people with the disorder actually are undiagnosed.
Changing your sleep pattern by staying up late or getting up early affects your natural circadian rhythm. Our hormones rise and fall in rhythms throughout the day and night and key hormones Melatonin, cortisol and testosterone are time-based. By shifting our schedules we interrupt our natural hormone balance and that can cause weight gain.
Tomorrow I'll go into more about how lack of sleep negatively impacts our blood sugar and can make us hungrier!
Until then, have a great day and get a good night's sleep!
Researchers are pretty much convinced that the facts that we are getting less sleep and weighing more are related and not merely coincidence. According to a study reported in 2008 there are direct associations between sleep loss and an increased risk of both obesity and diabetes.
Maybe sleeping in isn't such a bad thing after all!
Whether your lack of sleep is because you are trying to fit more into a day that doesn't get any longer (I used to say if I could just give up eating & sleeping maybe I could get it all done--ha!) or you have a sleep disorder like insomnia or sleep apnea, or maybe because you wake up a lot because you are peri-menopausal your body is not getting the restorative benefits it needs from sleep. Notice the word "rest" within "restorative"...while we sleep our body rests and allows it to maintain health and wellness and to heal itself.
Sleep apnea is one of the major causes of lack of sleep. As women, we are more apt to experience sleep apnea after menopause. Interestingly that is also a time when many women gain weight. Sleep apnea appears to be much more widespread than anyone previously thought--many people with the disorder actually are undiagnosed.
Changing your sleep pattern by staying up late or getting up early affects your natural circadian rhythm. Our hormones rise and fall in rhythms throughout the day and night and key hormones Melatonin, cortisol and testosterone are time-based. By shifting our schedules we interrupt our natural hormone balance and that can cause weight gain.
Tomorrow I'll go into more about how lack of sleep negatively impacts our blood sugar and can make us hungrier!
Until then, have a great day and get a good night's sleep!
Thursday, April 1, 2010
Hormones and Weight Loss Success: No April Fool's Joke
Fluctuating hormones can have a HUGE impact on our weight loss success...and that is no April Fool's Day joke...although it sure can feel like a bad joke...
Sometimes we feel fat, bloated, ugly, and overly emotional...but the scale won't reflect a significant change. Other times the scale WILL agree with our feelings. Still other times, the scale will indicate that we have gained weight even though we don't feel like we have.
This is one reason that I don't weigh myself very often...the number on the scale just doesn't mean a whole lot in the grand scheme of things.
No matter what the scale says, it can be discouraging however to believe you have been doing everything you can to increase your health only to try on your jeans and have to suck in your stomach to get them on...or feel like they are cutting you in half when you sit down!
It is important to realize that women do have fluctuating hormones that will change how and where they retain water...and what we crave to eat...and our energy level and moods.
In the past, I would use sugar and caffeine to artificially boost my energy level when I felt the fatigue set in. Some days this was the afternoon energy dip (you know, about 3:30) but other times it was present all day long.
What I have learned on this weight loss journey...well, learned maybe isn't the right word...it is something I have discovered, but don't always remember!...is that the better I treat my body the more even my hormone levels are. And the more level they are, the less I feel the fatigue and emotional roller coaster.
That doesn't mean I never feel it! I only wish!!! This last week I have been really suffering...my joints were aching...I was feeling hugely fat...even my "fat jeans" were feeling tight...I was crying for no reason and I looked in the mirror and didn't like what I saw.
Instead of reaching for food to soothe my feelings, I focused on my mindset because I knew that was the key to losing 125 pounds in the first place!...here is what I did:
EVALUATION
I took a good look at what I was eating and drinking. Was I truly being conscious about my choices, or was I slipping into some old behaviors that were less healthy choices?
DECISION
I decided to succeed: I reaffirmed that I desire and deserve a healthy, energetic and slender body...and to do that I had to I would focus on my mind, my attitude, and loving myself
ACTION
Mixing up my exercise has been great...the weather is wonderful and so I have been walking in the fresh air with a buddy who helps me to keep up a good pace, while enjoying the beauty around me.
REST
Rather than pushing through or grabbing stimulants to make it through the day, I actually allowed myself to rest. Amazing concept...but for a person who has always tended to push through the pain no matter what this is STILL a big challenge for me...to recognize that maybe my body just needs a little rest. So yesterday afternoon I actually laid down for a nap--something I almost never do. I must have needed it, because what I thought would be 20 minutes turned into 3 hours! I went to bed early last night and slept until 6am. Like I said, I guess I needed it.
THE RESULT
After a few days of renewed awareness of my eating and a good rest yesterday, I woke up feeling 100% better and like I had lost 10 pounds over night. I didn't weigh myself before or after, but I put on my "skinny jeans" fresh out of the laundry and hurray--they fit & feel great!
THE LESSON
Be kind and loving to yourself.
Be willing to step back and reassess what you are doing.
Remain conscious about what you put in your mouth.
Recommit to your decision that you are worthy of health.
Rest when you are tired.
Don't stress about it--because if you do these things then "this to will pass!"
Sometimes we feel fat, bloated, ugly, and overly emotional...but the scale won't reflect a significant change. Other times the scale WILL agree with our feelings. Still other times, the scale will indicate that we have gained weight even though we don't feel like we have.
This is one reason that I don't weigh myself very often...the number on the scale just doesn't mean a whole lot in the grand scheme of things.
No matter what the scale says, it can be discouraging however to believe you have been doing everything you can to increase your health only to try on your jeans and have to suck in your stomach to get them on...or feel like they are cutting you in half when you sit down!
It is important to realize that women do have fluctuating hormones that will change how and where they retain water...and what we crave to eat...and our energy level and moods.
In the past, I would use sugar and caffeine to artificially boost my energy level when I felt the fatigue set in. Some days this was the afternoon energy dip (you know, about 3:30) but other times it was present all day long.
What I have learned on this weight loss journey...well, learned maybe isn't the right word...it is something I have discovered, but don't always remember!...is that the better I treat my body the more even my hormone levels are. And the more level they are, the less I feel the fatigue and emotional roller coaster.
That doesn't mean I never feel it! I only wish!!! This last week I have been really suffering...my joints were aching...I was feeling hugely fat...even my "fat jeans" were feeling tight...I was crying for no reason and I looked in the mirror and didn't like what I saw.
Instead of reaching for food to soothe my feelings, I focused on my mindset because I knew that was the key to losing 125 pounds in the first place!...here is what I did:
EVALUATION
I took a good look at what I was eating and drinking. Was I truly being conscious about my choices, or was I slipping into some old behaviors that were less healthy choices?
DECISION
I decided to succeed: I reaffirmed that I desire and deserve a healthy, energetic and slender body...and to do that I had to I would focus on my mind, my attitude, and loving myself
ACTION
Mixing up my exercise has been great...the weather is wonderful and so I have been walking in the fresh air with a buddy who helps me to keep up a good pace, while enjoying the beauty around me.
REST
Rather than pushing through or grabbing stimulants to make it through the day, I actually allowed myself to rest. Amazing concept...but for a person who has always tended to push through the pain no matter what this is STILL a big challenge for me...to recognize that maybe my body just needs a little rest. So yesterday afternoon I actually laid down for a nap--something I almost never do. I must have needed it, because what I thought would be 20 minutes turned into 3 hours! I went to bed early last night and slept until 6am. Like I said, I guess I needed it.
THE RESULT
After a few days of renewed awareness of my eating and a good rest yesterday, I woke up feeling 100% better and like I had lost 10 pounds over night. I didn't weigh myself before or after, but I put on my "skinny jeans" fresh out of the laundry and hurray--they fit & feel great!
THE LESSON
Be kind and loving to yourself.
Be willing to step back and reassess what you are doing.
Remain conscious about what you put in your mouth.
Recommit to your decision that you are worthy of health.
Rest when you are tired.
Don't stress about it--because if you do these things then "this to will pass!"
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