Exercise and diet are the two effective weight loss methods that guarantee the best results. The two processes, when working together, create a significant amount of benefits in the overall development of an individual. That is to make him fit and healthy. But in recent studies, an added strategy proves to make the weight-loss process an even more productive. We are talking about a therapist’s psychological intervention that aims to handle anything psychosomatic along the weight loss journey.
Intermittent fasting is a type of diet that involves a restricted window of eating pattern. It supports the control of energy intake for some time but gets followed by an average meal intake after reoccurrence. There are multiple methods of intermittent fasting. These include every other day fast, a one whole day fasting, or a daily 16: 8-time ratio diet. You might be wondering how that makes you lose weight. Or perhaps you are curious how it does affect mental function. In this article, we will explain why most doctors, psychologists, health nutritionists, and other experts find this type of diet useful. Let’s take a look at the scientific explanation of the mechanism of intermittent fasting.
The Work Of The Digestive Process
After you eat a meal, the digestive system will naturally break down the components of food. These include fats, proteins, and carbohydrates. In the breaking down process, it prioritizes carbohydrates first before any other sources of nutrients. In usual scenarios, the body burns carbs and turn it into smaller sugar molecules which get used for energy consumption. Those remains and excess energy that is not required immediately gets stored into fat.
How Intermittent Fasting Work
Due to the more extended period of intermittent fasting, the body can no longer rely on carbohydrates as a source of energy. With that, the body will start to use the stored ones from fat. With this mechanism, the body begins to burn fat. Therefore, when there’s a reduction in fat percentage in the body, it will make you lose weight. That’s because the particular diet causes white adipose tissues to turn brown until it shrinks. It supports a reshaping of the gut’s group of microbes. The process also affects the metabolic functions of the body, as well as increasing insulin sensitivity. Another significant impact of IF is the increasing of the body’s automatic cleaning system where it removes damaged components that harm the healthy cells. With the particular process of cell rejuvenation, it becomes easy to experience IF’s anti-aging effects.
The benefits of intermittent fasting are not only limited to weight loss. There are scientifically proven health advantages in emotional and mental state as well. As it positively changes specific functions in your body, the whole system adapts to it including the brain. With that brain development advantage, IF delays the onset of age-related diseases such as Alzheimer’s and Parkinson’s diseases. Along with that, intermittent fasting is said to boost immunity, regulate blood pressure, and lower down cholesterol levels in the body which helps fight certain heart diseases and cancer.
Yes, the weight loss results of intermittent fasting may be promising, but it is essential to keep in mind to consult an expert or a nutritionist before undergoing some changes in your diet. Because whatever diet strategy you may plan on doing, all of it is about a matter of personal preference that best works in your favor. Make sure that you are not obsessing on any diet programs or you don’t worry too much about your next meal. Also, you need to have a mindset of understanding how and where the process should lead you. Better ask yourself how much you are willing to sacrifice to gain the healthy body you desire. Honestly, it’s all about discipline. You can either stick to your regular diet with unhealthy food on your table or try and create a healthy lifestyle that involves less consumption of unnecessary foods.
You might think that intermittent fasting is a strict diet that locks you inside a boxed lifestyle. But actually, it is the opposite. It allows you to gain freedom of focusing on the essential food necessary inside the fasting window itself. There are no specifications as to where you should and shouldn’t use the tool. You can turn it on and off depending on how you want to change your lifestyle. Again, it all comes down to your personal preference.
There are still more required research and study to assess the long-term health effects of intermittent diet. But since science already backed up the details of its advantage, you might want to consider it. However, before engaging in the process of intermittent fasting, it is vital to note that every individual shares a different flow of results.
There are many things to consider when it comes to living a healthy lifestyle. You cannot just sit or relax in the corner and wait for things to appear right in front f you magically. The reality is that you have to work hard for the things that you want to achieve, which is to be fit and healthy. Unfortunately, not everyone knows that being healthy is not only about having a perfect weight or maintaining a balanced diet. At the same time, it is also essential to focus on one’s mental health, which is why there may be a need for you to try therapy as part of your fitness journey.
For today’s article, our focus would be about the importance of therapy for any person, especially for one who wishes to have the ideal weight. Below are the top reasons why you need to get in touch with a therapist or counselor:
To Motivate You Even More
What is your primary motivation for living a healthy lifestyle? Do you want to do it for yourself? Does someone, who is fit and healthy, inspire you? Are you doing it to overcome stress or anxiety? Whatever your reason is, it is best if you will go to a therapist so that you can get more motivation to keep going. The said professional could help remind you why you started working out in the first place. She can do this by making you realize what you want. Note that “Therapy can be a place where a person can feel fully accepted for who they are, with all their unique abilities, quirks, gifts and talents and where their challenges can be understood in a compassionate way.” Karla Helbert, LPC, E-RYT, C-IAYT says.
To Make You Happier
Did you know that physical activities, such as running, dancing and other exercises, are not only good for your overall physical health but also for improving your mental condition? When you exercise, the body releases happy hormones called dopamine. This substance is known to be responsible for making you feel good about yourself and everything around you. As a result, you will become a better version of yourself. Talking to a therapist can help you have a better understanding of this fact as he is the only professional who can explain how certain movements can affect the way you think and feel. Dr. Aaron Kaplan, PsyD, Clinical Psychologist once said, “Why talk about your problems including mental health challenges? Just talking about your situation to someone can reduce your stress and help you feel better.”
To Find Your Purpose
There are various reasons why certain people choose to stay on a diet or become physically active. If you are still struggling on finding your reason to follow a fitness journey, then maybe it is best to consider talking to a therapist. This professional does not have the answers to all your questions. What he will do is to allow you to open up about your thoughts and emotions. You will be surprised by how mere opening up about these things can already help you find the reasons why it is vital to be fit and fab. Through the conversations with your therapist, you can uncover some truths about yourself. It is such a relief to accomplish all these just by talking to a mental health expert.
To Keep Going Despite Challenges
The objective to lose weight is not an easy thing to accomplish. You will be presented with tons of challenges and struggles. It can even be more difficult once you realize that there are people around you who would love to see you fail. What you have to do is to make sure that you are going to prove them wrong. Show to everyone that you have what it takes to succeed in this journey. It can be complicated to make this happen, which is why it is suggested to talk about this with your therapist. He is the best person to show you how long you’ve come since you started your journey.
To Overcome Your Disorder
One of the things that can happen to you is to suffer from eating disorders. This can happen if you start to starve yourself to death. Some people think that not eating at all is the secret to their fitness problems. Make sure that you do not feel this way because it can be dangerous for your health. Take note that many people suffer from bulimia and anorexia. If you think that you have the signs and symptoms, do not hesitate to seek professional help as soon as possible. Do not fret because there are several known ways on how you can overcome these disorders. In Dr. Nikki Martinez, Psy.D. blog, she says, “If you are struggling with low self-esteem, it is encouraged that you seek some type of help and support to work through this issue, and to help you be the best version of yourself that you can be.”
Book an appointment with the best therapist in town!
Many people have dedicated their time and efforts into losing weight. These are the individuals who are careful about what they eat as well as what they do with their bodies. As such, you can see most of them living a vegan lifestyle or going to the gym regularly. Weight loss is a great objective for any person, especially when everyone is supposed to fit and healthy. However, too much obsession with this thing can lead to mental health problems that may require the assistance or support of professionals who are skilled in the field of therapy and counseling.
As early as now, we want to emphasize the fact that people go on a diet for several reasons. There are those who do it so that they can feel good about their body because they have been bullied for a long time or simply due to their low self-esteem. It proves what counselor Monte Drenner use to say, “People who have difficulty saying no are often people pleasers and are trying to make too many people happy,” says Drenner. “Over time they become over-extended and exhausted and their self-esteem is eroded, because no matter how hard they try to please others, they can never do enough.”
On the other hand, some people also do it for the sole purpose of finding their true love. Whatever your reason is, it is crucial for you to understand the reality that there are proper ways on how you can take shed of some fats without the need to starve yourself. Remember that obsession with such goal may give rise to eating disorders, which will eventually affect both your physical and mental health.
In this article, we are going to focus on the different ways on how people can lose weight as well as the role that therapy plays in this matter. Here are some of the things that you have to understand before you commit yourself into a weight loss journey:
Skipping Meals Is Never Healthy
As already mentioned above, not eating on time or skipping your meals may give rise to eating disorders. You may be surprised that a doctor will diagnose you for bulimia nervosa or anorexia nervosa. When this happens, it will be the start of your difficult days. No matter how much you try to control the disorder, it will be a struggle for you. The truth is it can even make your situation worse. Because of this, it is ideal always to choose to eat on time. What is important is to be mindful of your food intake and avoid those that lack sufficient nutrients or vitamins. Note that you have to “Eat a healthful diet, that is low in fat, high in fiber, and rich in vitamins and minerals. Specific dietary factors that may be beneficial in depression are the B-complex vitamins (found in whole grains) and omega-3 fatty acids (found in cold-water fish, fish oil, and flax seeds).” says ADAA member Stephanie Kriesberg, PsyD
Exercising Continuously Is The Key
If you want to have a long-lasting and happy life, it is highly recommended for you to be physically active. As much as possible, make an effort to wake up early in the morning so that you can have sufficient time to do your daily jogs or brisk walks. If morning is not a good time for you, then you can always do great exercises at the gym or watch home fitness videos that you can execute at home. Take note that it is crucial for you to identify if you have already overworked yourself so that you will not end up engaging in physical activities when you are too exhausted. Dr. Clare Safran-Norton, a physical therapist said that exercise has “The benefits carry over to balance, walking, standing, endurance, and stair climbing.”
You May Need A Professional
Some people lose weight without the assistance of professionals because they love doing things on their own. However, there are also some individuals who prefer to seek professional help to get what they want. If you belong to the other set or group, then do not fret because it is normal to wish for a piece of expert advice in your struggles. For losing weight, it is best if you have a personal trainer who can focus on your fitness journey. Eventually, this individual can help you become a better trainer than others. If you are having some mental health issues, you may also consider seeking therapy from experts.
Therapy Can Be The Answer
Do you feel sad or embarrassed because you have not lost weight despite your efforts? Does it bother you to know that other people have already gone thin even if they only started their diet late? Remember that all these thoughts and emotions can only increase the stress that you feel, which is why it is sometimes necessary to find a therapist whom you can open up to anything. This professional can also allow you to process and understand yourself even more.
Weight loss is a journey that you have to take slowly. Do not rush the entire process so that you can enjoy every step of the way.
There are several ways on how one can become healthy and fit all at the same time. One of the most popular or common methods is through following a particular diet. If you are an avid fitness guru, then you are probably aware at this point that there are several kinds of dieting technique around the world. Each diet has a specific set of rules that everyone must follow to ensure that the promised benefits of the said diet can manifest. Unfortunately, sticking these rules can be challenging, especially if you have an eating disorder wherein you may need an online therapist.
Before anything else, it is vital for you to understand the reality that diets do not work for everyone. Just because it does not work for you does not mean that you can try other methods. The smart thing to do is to find out what works best for you before you stick with it. Take note that following a wrong diet plan can provide adverse effects on your part instead of positive ones. Check this list below for some tips:
Keep Yourself Motivated
What is the reason why you want to stay fit and healthy? Finding out the answer to this question can be the secret to sticking with your chosen diet method. As long as you know why you are doing what needs to be done to achieve a healthier self, it would be easier on your part to be excellent in fitness. Take note that every choice you make today can affect your future in so many ways.
Always remind yourself that there is no easy way when it comes to following a healthy lifestyle. Most diets fail because people want drastic results. They want to see the outcome of their efforts immediately. Avoid being one of these individuals so that you will not get disappointed. Instead, never stop thinking that success only comes to those who never get tired in doing the proper ways to follow a diet. You can never take shortcuts.
Plan Ahead Of Time
If possible, come up with a schedule that will work best for you that enables you to eat healthily and engage in physical activities. Before you start the week, it is best if you already have a meal plan to follow for the next seven days. For example, think of the kinds of food that you will consume for the consecutive days of dieting. Planning ahead of time about what to take for breakfast, lunch, and dinner can help a lot in controlling your cravings. At the same time, including gym plans in your day-to-day activity can also offer several advantages on your part. It would be easier on your part to consider it even on a busy day.
Pack Your Food
Choosing the right meals that will not violate the rules of your diet can be tricky. As such, it is highly recommended to find a way to prepare your food. Avoid dining out in restaurants and fast food chains so that you can get a high guarantee that everything you are eating is within your diet restrictions. Remember that these food establishments usually use unhealthy ingredients to make their dishes taste delicious. On the other hand, if you are going to pack your meals, you can decide which ingredients to include and which ones to avoid.
At this point, it is vital to emphasize the fact that a successful diet does not involve starving yourself. You may not believe this, but the truth is that you have to feel full at all times. The best way to do this is never to skip meals so that you can avoid hungry moments. Remember that whenever you are hungry, there is a high possibility that your food cravings will increase. If this happens, you can easily give in to temptations of wanting to eat yummy meals or desserts.
Take note that determination and commitment are the two elements that you must never forget as you start to live a healthy lifestyle. Have the willpower to overcome all the self-doubts and self-limiting thoughts. Remember that you get to decide what to do every single day.
Do you have a family member who has been asking you non-stop to practice yoga with them, but you keep on bailing out because you do not think you are flexible enough to participate?
All of us have to start somewhere. Not every practitioner of the art could bend their body parts in various ways the first time they entered the room. Despite the difficulties that one may face while doing the poses, many choose to stick to this ancient exercise. Aside from allowing you to get rid of stress and find your inner balance, after all, yoga is also supposed to help your skin glow and your hair grow. As John M. Grohol, Psy.D. explains, “Many practitioners and teachers of yoga claim it offers benefits for one’s mental health. It seems like an obvious conclusion, given that most yoga focuses on exploring one’s inner world of consciousness.”
Hair and skin. Those are the two things that we tend to spend on so much, right? If you keep the ideas that we are about to divulge to you, though, it will not be hard to do your workout and beauty regimen at once.
I first thought that going organic, favoring natural food, is just a fad, and people will get tired of it. But with the rising popularity of organic materials, that does not seem to be the case. It has slowly become a lifestyle, which many people (even of younger generations) have learned to embrace. I, for one, have tried it and decided to go organic all the way as I experienced the difference it has made in my health and the way I look at life.
Getting Into Organic Is Not Just About Food
At first, it was just the food we eat that I became conscious of. Later on, I have learned to consider even the materials in our clothing, chemicals in our cleaning supplies and hygiene products, the paints and materials used in my children’s toys, and almost everything in our home.
Going organic is no longer about being trendy, but being gentle and caring to our health and the environment.
Don’t Overdo it
If you want to start going organic, don’t overdo it. Supporting on a new lifestyle can be overwhelming, which you may, later on, find to be tiring until you get burned out. It is essential to set goals without stressing or forcing yourself, too much.
Just like any other thing you wish to achieve, take one baby step at a time to get there. Choose where you wanted to start, an aspect that would be easier for you and would fit your lifestyle.
Food For Thought
Changing to a new lifestyle is a process and not overnight magic. Start with simple little changes.
When shopping for food, you can pass by the organic lane and pick out your organic fruits and vegetables. Dine in restaurants that offer healthier options than your usual fast-food chain. Then, later on, you may decide to try to grow your own organic garden without using chemical fertilizers and insecticides.
Once you feel the benefit of feeding your body with something of fewer chemicals, it would be easier to convince yourself to take the next step. Go deeper by turning another aspect of your life into going natural. This time, it may include your family’s wellbeing.
Make Cleaning Fun
My kid has asthma that’s why I decided to go on more natural cleaning materials like baking soda, borax, and vinegar. I also use steam cleaners. As much as possible, I avoid using chemical cleaners, even in washing our clothes. I noticed my son having fewer asthma attacks and does not have to hide in his room while I am doing the cleaning. He would even sometimes help me out when cleaning his room.
Deciding to go organic all the way does not mean you’ll deprive your kids of enjoying toys. It may not sound usual to you, but there are organic toys available in the market. Emptying their toy cart and replacing with organic toys, you no longer have to worry about toxic chemicals in your kids’ stuff. Hazel Village is one of the stores that carry a wide array of organic toys for kids of all ages.
Eco-Friendly Organic Fashion
Getting into an organic lifestyle can also include fashion. Yes, even the clothes you are wearing is made from materials that are grown with the use of harmful pesticides and fertilizers that are unkind to the environment. These pesticides pollute the groundwater of more than 38 states according to the World Health Organization. We all know that contaminated water is harmful to our bodies.
Choosing clothes made of organic cotton is a healthier alternative. We are saving the environment and people who might be drinking water contaminated with chemicals. Other possible choices are a variety of bamboo clothing and hemp clothing.
Manufacturers of organic clothing create clothes that are simple, yet, timeless, beautiful and fashionable.
Small Changes Can Make A Big Difference
It may be impossible for you to live a completely organic lifestyle, but the small steps you are going to make for the change you are aiming for can make a significant impact to your health, your family’s and others, and the environment. Just imagine how much chemicals you will free your body from the moment you start your baby steps towards going organic.
Whether you choose to live an organical lifestyle just to go with the flow or you really want to be healthier, does not matter. The intention may not be good at first (like I am), but later on, you will realize that it is all for your own good and your family’s health.
Through your leading, you are teaching your little kids the way to be healthy and to be kind to the environment.
Practices For Improving Emotional And Physical Well-Being
Our lives have been hectic. From doing household chores, commuting and working daily, to taking care of our kids. You are too tired and stressed out that you lose sight of the present moment.
A key to reduce stress and promote happiness is the practice of Mindfulness. Its purpose is for you to focus your attention at the present moment and openly accepting it.
What Are The Benefits Of Mindfulness?
Mindfulness has its roots in Buddhism. However, there are other religions which teach prayers or meditation that will make you appreciate the present moment and what you have in your life right now. Stress Reduction Clinic at the University of Massachusetts Medical Center has demonstrated that the practice of mindfulness can improve a person’s health, behavior, and attitude. Mindfulness allows you to look at life differently. “Mindfulness meditation practices are effective interventions, and sometimes for mild to moderate conditions—depression and anxiety—super-effective as front lines,” adds Saundra Jain, MA, PsyD, LPC.
It changes your attitude on how you look at life, allowing you to savor every moment, be engaged in activities and have the ability to deal with the worse much better. People who practice mindfulness have realized that they are less worried about the future or have fewer regrets over the past. They also have established deep connections with other people.
Apart from improving a person’s well-being, scientists have also discovered that Mindfulness techniques can also help improve physical health in many ways. It lowers blood pressure, relieves stress, treats the onset of heart disease, improves one’s sleep, alleviates gastrointestinal difficulties and decreases chronic pain. Psychotherapists have used mindfulness meditation as part of a patients’ treatment for eating disorders, substance abuse, couples’ conflicts, anxiety disorders, obsessive-compulsive disorder, and depression.
How Does Mindfulness Work?
According to experts, they believe the effectiveness of mindfulness because it helps people be more accepting of their experiences even the painful ones rather than avoiding them. Psychotherapy has adapted the mindfulness meditation since both share one intention which is to help people gain a stance on their illogical and self-destructive thoughts. As Dr. Aaron Kaplan, PsyD, Clinical Psychologist used to say, “Research shows that how you think about yourself can have a powerful effect on how you feel. Practice using words that promote feelings of self-worth and personal power. Give yourself a positive pep-talk.”
The very goal of mindfulness technique is to gain a state of alert and in focusing one’s thoughts and sensations without judgment. It allows the mind to stay at the present moment.
Basic Mindfulness Meditation – Sit comfortably and focus on your breathing. Mention a word repeatedly or say “mantra” a few times. Let your thoughts flow in and out without analyzing it. Then return the focus on your breathing. “Any relaxation strategy involves use of your self-regulation strength. This strength involves taking control of your breathing and creating a greater feeling of calmness in your body’s physiology.” Ryan M. Niemiec Psy.D. explains.
Body Sensations – Allow the subtle body sensations like an itch or tingling sensation to pass your body.
Sensory – Focus on your five senses, your sight, hearing, smell, taste, and touch name them for their purpose and then let them go.
Emotions – Let the feelings flow. Name your feelings if it is joy, frustration or anger. Accept all the emotions and let them go.
Urge Surfing – Deal with your longings and let them pass. Notice how you feel and believe that these longings will eventually subside.
Mindfulness Meditation And Other Practices
Through mindfulness meditation, we can cultivate Mindfulness. You can also learn following instructions from reading materials or on tape. Though, you may benefit more with the guide of an instructor or group of people sharing the same beliefs and goals for your questions and keep you inspired.
In case you want to supplement mindfulness with another technique, you can try the online therapy that BetterHelp offers. The app can be downloaded on the App Store in seconds, so help can come effortlessly.
There are countless drugs and herbs in the market today that promises to alleviate symptoms of depression by improving the mood. While it’s a good thing that we have many options to choose from, looking for the best treatment can be daunting especially if you are the type of person that likes to meticulously compare depression pills and supplements.
To make your life easier, I’ve compiled the list of popular supplements and herbal alternatives for treating the disorder. The remedies on the list are said to be effective in treating mild to moderate forms of depression.
Vitamin B-12, Vitamin B-6, and Folate
The three supplements are known to be effective in producing remarkable benefits for depression according to a study posted in the American Journal of Psychiatry.
Omega 3 Fatty Acid
Fish oil contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which helps prevent mood swings and other health conditions such as heart diseases.
S-adenosylmethionine or SAM-e are said to be as effective as anti-depressant drugs. The supplement was introduced in 1999 and it has gained more popularity after a 2002 study showed that it is more effective than placebo drugs and it can be useful to people who don’t respond to anti-depression drugs.
Vitamin D deficiency can produce depression-like symptoms. Therefore, taking the supplement is essential to keep your mood in check. It is available in capsule and liquid form.
The mineral is effective in combating stress and promoting relaxation. It is quite common to get magnesium deficiency if you consume too much sugar, alcohol, and caffeine so it’s best to take if you are suffering from mood disorders.
St. John’s worth
It is most popular herb to treat anxiety and depression. It usually take 4 weeks for its full effect to take place and while they say that it’s effective, it can produce toxic side effects when taken with other medications. In addition to this, it also decreases the potency of contraceptive pills and hormone-replacement therapy.
The beverage contains L-theanine which increase GABA and dopamine levels. A cup of green tea can promote calmness and enhance your memory and attention. It is best taken twice daily or as needed.
The help promote sleep and refreshes your body from within. It can be taken in small doses and in tea form. It is important not to combine the herb with alcohol or other medications for depression.
The herb is not only used as a ceremonial tea, it is also used for centuries to treat anxiety disorder. It helps relax the nerves and senses like alcoholic drinks except it has no addictive effect.
There are many ways to treat depression. Some people opt for natural approaches such as supplements or herbal alternatives instead of its pharmaceutical counterpart. Whatever treatment you choose, it is vital to consult your doctor first before buying anything.
Other forms of depression require both drug and professional treatment such as therapy. It is important not to take the risk and rely solely on herbs and supplements because it can only worsen the mental disorder.
Go to the BetterHelp website today for more counseling information.