Showing posts with label Sleep. Show all posts
Showing posts with label Sleep. Show all posts

Tuesday, 19 August 2025

10 Ways to Boost Your Weight Loss Efforts


Weight loss journeys can be extremely daunting and difficult to maintain, especially if you are new to it or have never been able to commit and fully follow through with it to reach your desired results. 

 

This article covers 10 ways to boost your weight loss efforts and maximize every step of the process so you can obtain the results you have always desired. 

 

1. Track Your Progress, but Not Obsessively

 

Monitoring your progress can be motivating, but it’s important to find a balance between staying accountable and becoming overly fixated.

 

How Tracking Helps:

 

  • Accountability: Writing down what you eat or logging your workouts helps reinforce healthy habits.
  • Identifies Patterns: Tracking can help you identify triggers that lead to overeating or skipped workouts.
  • Celebrates Wins: Seeing your progress in writing, whether through a journal or an app, can boost motivation.

 

Consider tracking more than just your weight. Measurements, how your clothes fit, and even photos can provide a fuller picture of your progress. Remember that non-scale victories, like improved energy levels and better mood, are equally important.

 

2. Prioritize Whole, Nutrient-Dense Foods

 

One of the most effective ways to boost weight loss is to focus on eating whole, nutrient-dense foods. These foods are typically low in calories but high in essential nutrients, making them an excellent choice for weight loss. This means prioritizing fresh vegetables, fruits, lean proteins, whole grains, and healthy fats.

 

Why It Matters:

 

  • Whole foods contain fiber, which aids in digestion and helps keep you feeling full longer.
  • They are often rich in vitamins and minerals that support metabolic function and energy levels.
  • Eating nutrient-dense foods can help reduce cravings for highly processed, high-calorie junk food.

 

Aim to fill half your plate with vegetables at every meal. Leafy greens, broccoli, carrots, and peppers are packed with nutrients and can help satisfy hunger without adding excessive calories.

 

3. Practice Mindful Eating

 

Mindful eating is a practice in which you pay attention fully to your meal. Not only does this method enhance your enjoyment of the food you are eating but can also promote weight loss. 

 

By sitting at a table and eating, rather than scarfing down your food in one bite or rushing, you are giving yourself the ability to pay more attention to your meal and enjoy the experience of eating it. 

 

Another way to mindfully eat is to not have any distractions going on while you eat, like watching television, or being glued to your phone. By avoiding electronic and other distractions, you will be able to focus all your attention on the task of eating your meal.

 

Take your time to chew and savor your food. This helps with weight loss because it tricks the brain into recognizing the signals in time to let you know you are full, which prevents overeating. 

 

4. Cut Out or Modify Your Sugar Intake

 

Sugar is the number one culprit that contributes to obesity and gaining weight. By cutting back on foods that are high in sugar, you can help balance your blood sugar levels, which can stop unhealthy cravings and out of control hunger that really make a difference for your weight loss journey. There are lots of foods that undergo rigorous processing that add more unwanted sugars and chemicals that contribute to weight gain.

 

It is important to limit your intake on sugary and processed foods if you want to commit to a serious weight loss effort. There are many ways to substitute and swap out different foods so you can ingest less harmful and sugary ingredients. 

 

Healthy foods and ingredients that can be substituted include whole grain rice instead of white rice, whole grain pastas instead of regular pastas, fruit, nuts and seeds, instead of high sugar snacks, herbal teas instead of soda, and smoothies made with water instead of high concentrated fruit juices. 

 

By sticking to these substitutes, you will notice a significant difference not only in your weight but how you feel overall as well. 

 

5. Eat Plenty of Fiber

 

Eating plenty of fiber not only helps you maintain a healthy digestive system but can also help you stay on track with your weight loss journey and boost your efforts along the way.

 

“Eating soluble fiber may help promote weight loss and have other health benefits. But fiber from whole plant foods is better for weight loss than fiber supplements.” (Healthline)

 

Fiber found in plant-based meals take your body a longer period of time to digest, which can contribute to fullness and keeping you full longer. 

 

Foods that are high in fiber include whole grain breakfast cereals, whole grain pastas, peas, beans, fruits, vegetables, nuts and seeds. 

 

6. Eating a Good Amount of Protein with Your Meals

 

Just like fiber, eating a sufficient amount of protein can help you feel more full and can help you lose weight. This is because protein regulates appetite hormones that send signals to the brain that the body is full. This can last for several hours, which can help with your efficiency in losing weight.

 

High protein meal choices include eggs, oats, nuts, and seed butters, quinoa, and sardines. 

 

7. Manage Your Stress Levels

 

Managing your stress levels is a key factor to achieving your weight loss goals. While it’s true that the cortisol and adrenaline hormones that are released during stress can decrease your appetite, if you are under constant stress, the cortisol hormone can remain in your bloodstream longer, which increases your appetite again and causes you to eat more/overeat.

 

Set aside at least 15-20 minutes each day for a stress-relief activity that works for you. It could be anything from a walk around your neighborhood to journaling about your day.

 

By implementing methods of managing stress such as yoga, breathing exercises, and spending time outdoors, you can sufficiently manage your stress levels while being able to stay on track with your weight loss journey. 

 

8. Get a Good Night’s Sleep

 

Getting a good night’s sleep is not only important for your physical health but it also contributes to managing your mental health, and stress levels. Overall, good sleep is an important key to boosting your weight loss efforts. 

 

Studies have shown that only sleeping a minimum of 5 or 6 hours of sleep can actually lead to obesity. The amount of sleep you get each night affects the regulation of appetite inducing hormones.

 

Poor sleep can lead to insulin resistance and increased levels of cortisol, which can cause the body to store extra fat. It is important to keep your metabolism and hormones on a healthy balance while on a strict weight loss plan, so you can stick to your goals and stay healthy. 

 

It is also important to realize that feeling tired often masks itself as hunger, so when you actually need a nap you may reach for food, and often that food choice is not healthy. 

 

“Research tells the story. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.” (WebMD)

 

9. Strength Training 

 

The final most important step in sticking to an efficient weight loss plan that will enhance and boost your efforts is by exercising—specifically strength training. 

 

Strength training is a type of exercise in which you contract your muscles against a form of resistance. By performing this exercise, it builds muscle mass and increases strength over time. This can lead to tremendous benefits including weight loss. 


“Muscle doesn't burn fat directly, but having more muscle mass means you burn more calories at the same body weight than if you had less muscle mass. Muscle is metabolically active tissue that requires energy to maintain, whereas fat tissue is not.” (VeryWellFit)


Water is an unsung hero in weight loss efforts. Often, we mistake thirst for hunger, which can lead to unnecessary snacking and additional calorie consumption.

 

Benefits of Drinking Water:

 

  • Appetite Control: Drinking water before meals can help reduce your appetite, making you less likely to overeat.
  • Improved Metabolism: Research suggests that drinking water can temporarily boost your metabolism. One study found that drinking 500 mL of water increased metabolic rate by up to 30% for about an hour.
  • Elimination of Toxins: Staying hydrated helps your kidneys and liver process waste products efficiently.

 

Keep a reusable water bottle with you throughout the day as a visual reminder to keep sipping. 

 

References

 

https://www.healthline.com/health/stress/stress-weight-loss

 


Tuesday, 15 July 2025

Self-Care's Role in Modern-Day Goal Setting


The demands of modern life are complex and constant. Many of us deal with electronic disturbances and distractions most of our day. Remote location employment is more common than ever, affecting our socialization skills. Political, economic, and cultural change can happen quickly.

 

These and other factors can derail your path to goal achievement, reminding us that we do not always control important influences. However, one thing you do have control over is how you take care of yourself. By prioritizing self-care, you empower yourself to keep moving towards goal achievement in the face of modern-day challenges.

 

Prioritize Mental Growth

 

Changing times and lifestyles can dramatically, not always positively, affect your goals. Because of any set of circumstances, a goal might not be as achievable now as it was only a short time ago. You might have to revise it in some way.

 

If you find that your goals are becoming less clear due to outdated mental abilities and inclinations, it's time to revise them to ensure achievement. Engaging in mental growth exercises not only keeps your mind sharp but also reassures you of your ability to adapt and revise your goals as needed, promoting growth rather than stagnation.

 

Solving virtual and physical puzzles is a mental fitness practice. Read a wide variety of books, engage all your senses daily, meditate, take up a new hobby or learn a new skill, fill out crossword puzzles, and engage in stimulating conversation that challenges your knowledge. Schedule mental growth practices regularly for the best chance of achieving goals.

 

Hydrate, Exercise, and Sleep Well

 

In today's sedentary lifestyle, staying hydrated is more crucial than ever. The lack of physical reminders to drink water can lead to dehydration. Dehydration of as little as 5% to 10% can negatively impact your physical and mental performance. Similarly, regular exercise and sufficient sleep are not just beneficial, but essential for maintaining your overall well-being and supporting your goal achievement.

 

Regular exercise is vital to goal achievement. Just 20 to 30 minutes of brisk physical activity daily is required to support mental and physical wellness. Sleep seven to nine hours each night. After just one night of insufficient rest, brain fog, a lack of focus, and decreased motor skills are the payoff.

 

Socialize

 

Human beings are meant to socialize. We are usually at our best when we enjoy frequent social interactions. Socializing is a self-care practice that is often overlooked but is essential to our overall well-being. By prioritizing socializing, you are not only taking care of yourself but also fostering a sense of connection and belonging, which is crucial for your emotional health.

 

Take care of these important aspects of your health. The healthiest possible mind and body will give you the optimal opportunity to achieve your goals. As a wonderful side effect, you will enjoy more peace of mind, physical health, and emotional well-being.

 


Friday, 18 April 2025

Give Yourself Permission For Self-Care


The practice of self-care means taking care of your physical and mental health and being aware that you must take care of yourself as the highest priority. Self-care increases stamina, reduces stress, and decreases the risk of illness, so we must treat ourselves as number one to thrive and be strong.

 

Still, we may think putting ourselves first is selfish or egotistical. Others are challenged with low self-esteem, making them feel like they don’t deserve to be first. Some people think they must do everything for everybody and will put aside their goals to assist others. These scenarios impact our self-esteem, keep us from pursuing our goals, and foster self-care neglect.

 

We must understand that if we don’t care for ourselves, we won’t be able to help anyone else, we may feel stressed, and our health suffers. When our mental or physical health is poor, we lose motivation and energy, and our quality-of-life decreases.

 

How can we treat ourselves compassionately and make self-care a part of our daily routine? 

 

About Self-Care

 

The World Health Organization explains that self-care is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”

 

The National Library of Medicine published a study on the role of self-care related to stress and mental well-being during the COVID-19 pandemic. A tool, the Self-Care Activities Screening Scale (SASS-14), was used to evaluate the study participants. Four main areas were considered:

 

  • Health consciousness
  • Nutrition and physical activity
  • Sleep quality
  • Interpersonal and intrapersonal coping strategies

 

The result of the study is that self-care significantly improves our well-being. However, the higher a person’s perceived stress level, the more challenging it is to practice self-care.

 

Self-Care Basics

 

Reduction of perceived stress is essential for self-care. The following are basic strategies to help you cope with stress and lead you to a healthy lifestyle.

 

Embrace Healthy Foods: Nutritious meals can improve your energy and brain power. Healthy foods include fruits, vegetables, whole grains, lean meats, fish and seafood, nuts and seeds, beans, low-fat dairy products, and unsaturated oils, such as olive oil. Avoid fried foods, salt, sugar, fast foods, cakes and pies, and too much caffeine. 

 

Sleep Well: The Sleep Health Foundation recommends that adults aged 18-64 sleep 7 - 9 hours and adults over 64 sleep 7 – 8 hours nightly. Avoid actions that might keep you awake at night, such as caffeine in the afternoon, using electronics before bedtime, and taking long naps during the day. You can foster a good night’s sleep by exercising during the day, going to sleep and waking up at the same time daily, and ensuring that your bedroom is quiet. 

 

Every Workout Counts: Exercise helps to relieve stress and make you stronger mentally and physically. Choose an activity that you enjoy, such as a brisk walk, and strive to exercise at least 30 minutes daily.

 

Stay Connected: Among many benefits, having good friends can relieve stress and promote happiness. The Mayo Clinic reports that friends help you cope with traumas, improve self-confidence, and reduce your risk of health problems.

 

Time Management and Boundaries: The night before, create a to-do list for the next day and prioritize each item. This “roadmap” for the day will help you focus on the tasks that must be completed. Work through your goals and tasks in priority order. Also, consider setting boundaries to prevent interruptions to your plan. For example, if you block out 3 hours to focus on a task, let those who need to know that you aren’t available during that time. 

 

Conclusion

Taking care of yourself is essential to reduce stress and reap the benefits of good health and happiness. In our busy lives, we may feel we don’t have time for self-care, thus impacting our health and energy and limiting our capacity to help others. Remember that you are not being selfish by treating yourself as number one and setting boundaries is not rude. These are necessary concepts to help you cope with stress and boost your well-being.

 

References

 

https://www.who.int/health-topics/self-care#tab=tab_1

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8678542/

 

https://www.sleephealthfoundation.org.au/sleep-topics/how-much-sleep-do-you-really-need

 

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/friendships/art-20044860

 



Friday, 28 March 2025

5 Lifestyle Changes You Should Make In Your 40s


As we approach 40 years old, we may notice physical and mental changes in ourselves, such as lower energy, weight gain, and poorer memory; this is normal and part of the aging process. The National Institute On Aging explains “Aging is associated with changes in dynamic biological, physiological, environmental, psychological, behavioral, and social processes.”

 

However, please don’t despair; it’s never too late to make healthy lifestyle changes to keep you fit. A study of Multi-Ethnic Atherosclerosis (MESA) led by Johns Hopkins Medicine monitored over 6.000 people, ages 44 – 84, for more than seven years. Those who made positive changes, such as eating a Mediterranean-style diet, exercising regularly, and quitting smoking, decreased their death risk in the study period by 80%.

 

Biological Changes as We Age


As we start to age, some of the changes we may notice include:

 

  • Weight gain
  • Muscle tone reduction
  • Energy drain
  • Skin thinning, sagging, and wrinkling
  • Hot flashes (women)
  • Vision problems
  • Aches and pains
  • Urination frequency increase
  • Digestion problems, such as reduced tolerance for spicy food
  • Cognitive issues, like forgetting things
  • Sleep difficulties

 

Healthy Choices


It will help if you make the following lifestyle changes in your 40s to help you stay healthy and active. Regardless of your age, these changes have significant benefits at any stage of life.

 

Nutrition and Exercise: You can prevent weight gain by eating a nutritious diet and exercising daily. This lifestyle change also helps to rebuild muscle tone, boost energy, and reduce your risk of heart disease and other aging-related diseases.

 

Get Sufficient Sleep: Consistent, quality sleep helps to support weight control, heart health, and physical and mental performance. It can also help to prevent the onset of certain diseases. Sleep is necessary for our body and brain functions. Strive to sleep for 7 – 8 hours nightly. Avoid eating before bedtime and eliminate caffeine in the afternoon. Avoid electronics before bedtime as they stimulate the brain and can prevent you from falling asleep.

 

Stop Smoking: Johns Hopkins Medicine explains that “Not smoking is by far the most critical single action you can take to prevent heart disease, heart attack and stroke.” When you decide to quit smoking, replace cravings with healthy habits like exercise or deep breathing for relaxation. You may want to ask your doctor about aids to help you quit, such as the nicotine patch.

 

Limit Sun Exposure: We all need some sunshine to ensure a proper level of vitamin D, which is necessary for bone health and immune function, as well as decreasing depression symptoms. However, the sun’s ultraviolet (UV) rays can harm your skin, cause cancer, and damage your eyes. To protect yourself, use an SPF (Sun Protection Factor) sunscreen of 30 or higher and apply it to all exposed skin. Use an SPF-15 or higher lip balm. Wear a long-sleeved shirt, a wide-brimmed hat, and sunglasses. Avoid tanning beds.

 

Exercise Your Brain: As we age, it’s essential to keep our brains active to maintain or improve our cognitive abilities, such as memory and attention span. Give your brain a workout by learning new things, reading, doing a jigsaw puzzle, or solving crossword puzzles.

 

Conclusion


As we age, we will inevitably notice changes in our physical and mental well-being. Living a healthy lifestyle can boost our well-being and prevent disease – it's never too late to start. Transitioning into our 40s can be an exciting and positive new phase of life. 

 

“Life really does begin at forty. Up until then, you are just doing research.”

Carl G. Jung

 

References

 

https://www.nia.nih.gov/about/aging-strategic-directions-research/understanding-dynamics-aging#:~:text=Aging%20is%20associated%20with%20changes,benign%2C%20such%20as%20graying%20hair

 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/its-never-too-late-five-healthy-steps-at-any-age

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

 

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-number-one-way-to-reduce-heart-risk

 



Friday, 7 March 2025

Time Management And Self-Care: Balancing Work And Wellbeing


Life can be quite hectic at times, and while juggling numerous priorities, you may forget your personal well-being. It can be difficult to manage work and have a personal life; worse, your health can be adversely affected.

 

On the other hand, when you make yourself a priority by practicing self-care, coping with challenges is easier, stress is reduced, and overwhelming emotions can be managed better.

 

Taking care of yourself is known as self-care, or consistently improving and maintaining our own physical and mental health. Time management, a key component of self-care, gives you control over how you spend your time. Self-care reduces stress and the risk of disease and boosts your sense of well-being. You can learn how to make self-care a beneficial, lifelong habit.

 

What are the Benefits of Self-Care?


Self-care is essential in numerous ways. In addition to better physical health and mental health, self-care:

 

  • Reduces stress and anxiety
  • Prevents burnout
  • Promotes happier relationships
  • Increases productivity
  • Improves sleep

 

Strategies for Self-Care


The following are tips for making yourself a priority while honing your time management skills.

 

Nutrition, Exercise, and Sleep


The foundation for self-care is to eat healthy foods, exercise daily, and get sufficient quality sleep. 

 

healthy diet includes a variety of fresh fruits and vegetables, whole grains, non-fat or low-fat dairy, nuts, lean meats, and healthy fats. Avoid processed foods and too much salt.

 

Regular exercise will give you more energy and lift your mood. Aim to get at least 30 minutes of physical activity daily, such as taking a brisk walk, playing a sport, or bicycling.

 

Quality sleep supports and maintains your brain function and physical health. It reduces the risk of chronic health issues and affects how you think and react. Seven hours of uninterrupted sleep is recommended for adults. However, due to sleep pattern changes, older adults may need more sleep. As we age, we take longer to fall asleep, sleep more lightly and may wake up several times at night.

 

Morning Routine


A morning routine entails doing the same tasks in the same order daily. It will help you to prepare for your day, reduce stress, and put you in control of your time. Think about how much time you will devote to your routine and what you want to do during that time. 


For example, a person might have a 45-minute routine that consists of waking up, drinking cold water to boost metabolism, stretching to increase blood circulation, eating breakfast, reading the newspaper, and revisiting daily goals.

 

Handle Priority Tasks First


Focus your energy on the important tasks to reduce stress and prevent feeling overwhelmed. The key is to identify and prioritize your work the evening before. The 
Eisenhower Matrix is an effective tool for planning and prioritizing your tasks. First, make a list of the tasks that you are responsible for. Next, categorize each task as follows.

 

  • Important and Urgent, “Do”: These are the highest priority tasks to be completed first. 
  • Important but not Urgent, “Schedule”: These tasks are important, but schedule them for a later date or time. 
  • Not important but Urgent, “Delegate”: These are tasks you can assign to someone else.
  • Not important and not Urgent, “Eliminate”: Delete these tasks from your list.

 

Conclusion

 

Finding balance in life can be difficult, but it is essential for your health. The practice of self-care, including time management, helps you be your best while allowing you to control your time. The preceding strategies for self-care will make you stronger physically and mentally, promoting balance between your career and your well-being.

 

References

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7799745/

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477

 

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

 

https://www.nhlbi.nih.gov/health/sleep/why-sleep-important

 

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

 

https://www.lifehack.org/876079/prioritization-matrix