5 Reasons You're Not Losing Weight, and How to Fix Them!

Continuing an exercise and healthy diet regimen can become really discouraging when you stop seeing results on the scale. Many people will say they have plateaued and cannot get past a certain weight. Here are five common mistakes people make when trying to lose weight and how to correct them.

1. You do not count your calories. You can eat as healthily as you want, but if you are consuming more than you are burning, then the weight will not come off. A simple Metabolic Rate Calculator can help you determine how many calories you burn throughout the day, keeping measuring cups and spoons readily available, and keeping a food journal can help to keep your portions in check. 
2. You crash on the couch. If you workout regularly and eat right you should expect to lose some weight. However, many people subconsciously use exercise earlier in the day as an excuse to relax a bit more than they normally would later in the day. People who maintain weight loss keep active outside of their exercise routines. Simple ways to add more activity include: small walks before or after meals, standing while using the computer instead of sitting, or stretching while you watch television.
3. You do the same workout, everyday. Our bodies are always trying to achieve homeostasis. So the more often you do the same workout, the easier it becomes for your body to accomplish, and the fewer calories you will burn. In order to keep your body guessing you have to switch up your exercise routine at least every two weeks. Trying different classes, exercise dvds, or targeting specific muscle groups on certain days can be easy ways to switch up your routine.
4. You keep junk food out. The foods you keep in plain sight are the foods your body is going to crave later in the day. If you keep the cookies right at the front of the cupboard or on the counter of course you're going to want them! But if you tuck them in back they can more easily become "out of sight out of mind." Keeping your healthy snacks readily prepared and in the front of the fridge or cupboard will make you more likely to stick to your healthy eating plan.
5. Stress. Being overly stressed increases the production of the stress hormone called Cortisol. This hormone clings to fat in the stomach, and can also lead to more hunger than normal. To reduce stress you have to try and take control of the situation in the most effective way possible, if there are aspects that you cannot fix or be in control of you have to work on mentally letting those things go. Making time for yourself throughout the day is also incredibly important. 

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Quick & Easy Breakfast

Most mornings the last thing that I want to do is get up any earlier than I have to. So the ability to make something quick and easy for breakfast is very important. With every meal I try to get a good ratio of carbohydrates, protein, and healthy fats. Making an oatmeal breakfast bowl is a simple way to combine these macronutrients into a satisfying and filling breakfast.


Ingredients:
1 packet instant oatmeal (I used Quaker Organic Maple & Brown Sugar)
Small amount milk (for preparing the oatmeal, I use Unsweetened Almond Milk)
1 banana
1 tablespoon creamy almond butter
1 tablespoon plain granola (I used Back to Nature Classic Granola)


Combine the almond milk with the oatmeal and microwave for the directed time, while it is cooking slice the banana. About three quarters of the way through the microwave time add the banana and almond butter to the oatmeal, mix it together, and finish microwaving. Once finished, add the granola and mix everything one more time. 

This only takes about five minutes and it is delicious! The nutrition info is about 370 calories per bowl, 9g fat, 65g carbohydrates, 13g protein.

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Why Diet Soda is not a Healthier Alternative

Personally, I am of the opinion that soda in general can be just as dangerous and poisonous to the body as other drugs and stimulants. Especially when consumed in the massive quantities that Americans do on a daily basis. The per capita consumption of soda in American is fifteen ounces per day, with twenty-one percent of our daily sugar intake coming from these beverages. It has been well established that soda is toxic to weight loss and a healthy lifestyle, teaming with empty calories and excess sugar. But what about diet drinks? Many people think of these as a much better alternative to the standard fare, however they can be just as harmful, if not more so than any regular soda.

The number one issue with diet sodas is that the sugar is replaced by the artificial sweetener aspartame. This sweetener has been associated with a myriad of side effects, including headaches, dizziness, adverse skin reactions, mood swings, ulcers, and shifts in menstrual cycles.  There have also been studies that have linked aspartame to much more severe conditions such as different cancers and Alzheimer's, but none of that information has been conclusive.  Aspartame is a man-made chemical, and when we ingest that into our bodies that chemical alters what our normal functions are.

Another huge issue with diet soda is that although many people use it for weight loss, it has actually been shown to lead to weight gain. In a recent study the findings showed that those who drink two or more diet sodas a day actually were five-hundred percent larger than those who did not. Many have surmised that this is because the artificial sweetener in the diet soda actually "fools" your body into expecting calories because of the sweet taste of the drink. However, because diet drinks are zero-calorie, the body then thinks that there is something wrong with the digestive mechanisms in the stomach. So later on, when you actually do consume something with real sugars the body will cling to these more than it would normally, which can lead to weight gain.

Although a diet soda may sound refreshing at times, the health risks seems to be getting greater and greater. A better idea may be switching to an iced or hot tea to get a refreshing and caffeinated drink.

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Dieting Rules to Break

Everyone loves to eat, and that is why weight loss can seem so daunting at times. Many people think that in order to successfully lose weight you have to drastically alter everything about what you eat and how you live your life. However in most cases that is not true, living healthily has to be sustainable for the long-term, otherwise it will never function as a true change. There are guidelines given that can help you reach your goals faster, but here are a few ways to bend those rules a little bit to make them more attainable.

1. Don't give in to cravings. This is one of the most common dieting rules, however it can also be one of the most difficult to follow, and you may not want to. If you constantly deprive your body of something it wants, or you constantly tell yourself no then you are setting yourself up for failure in the long run. Indulging a little bit now and then is important so that you do not feel like your new lifestyle is one of deprivation. Just try to indulge smartly, on a day you've exercised or a day where you haven't already had another calorie-laden treat. On that same note, you do need to watch for trigger foods, which can be that one food you just can't stop eating once you start. Be extra careful around these types of foods and don't keep them in the house.
2. Stay off the scale. Another common misconception is that weighing yourself can make you obsessive or lead to becoming disheartened when the results don't seem to be coming fast enough. However, weighing yourself regularly is one of the best ways to stay accountable to your goals. Weekly weigh-ins seems to work best for most people, but if something different works for you than stick with that. Even though we may not like it, the scale is a tool that should be utilized to help us see what is working and what is not. 
3. No eating after dinner. Weight loss is all about calories in versus calories out. If you find yourself hungry after dinner just make sure that you do not go over on your calorie allowance for the day. What time of day you eat is not nearly as important as what you're eating and how much. 
4. Cut carbs. Another popular diet trope. And again, something that is not sustainable over the long term. Your body needs carbohydrates in order to function, so if you cut them from your diet it will be hard on your body and you will become exhausted and lethargic. Keeping complex carbohydrates in your diet such as oatmeal, quinoa, whole-grain breads, and vegetables is one of the strongest tools you have for feeling full and satisfied with your food. 
5. Portion control everything. Portion control is essential when it comes to higher calorie foods, or foods you are likely to go overboard on. But it is a tool that can also be taken too far. Foods like green vegetables can be eaten freely without worrying about consuming too much because they have so many nutrients that the benefits to the body outweigh any overeating risks.

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Health Benefits (and Detriments) of Tea

Tea has been my go-to drink as of late. I find myself bringing extra teabags with me to school and work to make sure my cup stays nice and strong. I've been drinking more tea because I've been trying to limit my overall coffee intake and tea is a nice substitution. Drinking tea also has many health benefits.

• Clinical studies have found that sipping green tea can help to increase your metabolism. It does this by speeding up the oxidation of fat and improving sensitivity to insulin.
• Black teas have the highest caffeine content and have been shown to make the drinker more mentally alert and focused. This is similar to the effects of drinking a cup of coffee.
• Tea drinking has also been linked to stress relief. Scientifically, tea drinking has been shown to lower the levels of the stress hormone called cortisol. However, the act of actually drinking the tea may be therapeutic in itself, as the drink is warm and soothing. 
• Theanine, primarily found in green tea has been show to improve the immune system by boosting the disease fighting T-cells in our bodies. Studies found that tea drinkers had up to five times more of these disease fighters than non-tea drinkers.
• Chai tea has been show to be anti-inflammatory because of the ginger in it. Making it ideal for sipping after a workout or if you have an injury.

However it is possible to have too much of a good thing, or prepare your tea in a way that negates all the possible health benefits.

• Avoid adding milk to your cup. The dairy has been shown to interfere with the healthy antioxidants in the tea.
• Teas have been linked to heartburn so if you are someone who is sensitive to hot foods than a steaming cup of tea may not be the ideal way for you to get your antioxidants.
• Overly steeping the tea can actually decrease the health benefits of the drink, so be sure to watch the steep time. Most teas only need to steep for two to three minutes.
• As always you should be wary of artificial sweeteners because they are a man-made chemical and can disrupt your body's natural functions. A nice alternative is a small amount of honey instead.

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Creating Time for Yourself

This semester is becoming the busiest of my time in college. Between homework and working part-time I hardly have any time to focus on activities that I enjoy outside of my design work. Creating this time for yourself is essential to cultivating a healthy lifestyle. Allowing yourself to relax and do something you enjoy is what keeps stress from taking over your life. 


The first thing to do in order to create more time for yourself is to tap into what your body needs. Pay attention to how stressed or tired you are at certain times throughout the day, and when you notice a pattern in your stress you can incorporate small breaks to allow yourself to relax. Fifteen minute breaks in between long sessions of working on something are a good way to rejuvenate and give your body and mind a small break.


Paying attention to how you eat throughout the day could also help to create more energy so that you are not drained at the end of the workday and can actually do something you enjoy. Eating at regular intervals (about every four hours) and drinking plenty of water will keep your  metabolism and mind revving throughout the day.


Once you've tapped into what you need in order to manage time more effectively, you should be able to find time for hobbies and activities you enjoy. I have found the most efficient way to do this is to keep a to-do list. I write down all of my homework, work schedule, exercise times, and then I also add in things like "read a two chapters of A Clash of Kings" or "manicure." Keeping these things on a to-do list allows me to keep them on my mind and also helps me to avoid procrastinating on homework and other essentials so that I can get to the fun stuff!

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Healthy Snacks to Take on the Go

On Tuesdays this semester, I am at school from 8:30am until 6:45pm. This is by far my longest day of the week, and in order to stay alert in class I keep several essential snacks with me to munch on throughout the day. These snacks are easy to keep with you (I store them in an insulated lunch bag) and do not require any major preparation.

1. Almonds. Keeping a small sandwich bag full of almonds in my bag is not just something I do for long days at school. I keep almonds with me almost at all times, they are one of the best snacks for fighting hunger, and they are absolutely delicious. However, beware of salted and seasoned varieties as these can add unnecessary sodium to your snack.
2. Popcorn. I also take a larger sandwich bag with popcorn in it to school with me. This snack is high in fiber and is very filling. It is another snack that is easy to take with you and keep in your purse or lunch bag at work or school.
3. Greek Yogurt. This snack can be a bit more logistically difficult if you do not have the means to keep it cool throughout the day. I store mine with a freezer pack in my lunchbag and it stays at a nice temperature until I'm ready for it. I either buy the single serving yogurt or I spoon some from a larger container into a piece of tupperware.
4. Bananas. The ultimate to-go snack! They already come in their own container, ready to eat. The sweetness of the fruit gives me the energy burst I need and the fiber is what makes it such a filling treat.
5. Carrots and Cucumbers. I put these two together because when I cut them up I store them in one container and eat them as one snack. What makes these an ideal snack to get you through the day is that they have so much water in them that they are more filling than you may realize.
6. Dark Chocolate Peanut Butter Cups. I usually put one or two of these in my bag as a little treat when it is getting to the end of my long day. The sweet and salty combination feels so good after nine hours of class!

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