So what should we be careful NOT to do!
1) Telling people you are on a DIET! Lose the word DIET from weight loss. Any word that begins with DIE can’t be good for us. Our goal is lifestyle change, not DIET.
2) Clicking on one of those BURN FAT NOW or LOSE 10 POUNDS IN 5 DAYS ads. There are no magic bullets, quick weight loss tricks that will keep weight off. Choose a sensible way to lose weight–cut back calories, use Weight Watchers, watch portions and cut our empty calorie food like donuts and chips.
3) Skipping breakfast will help me lose weight. WRONG. People who skip breakfast tend to build up an appetite and then binge later in the day. Think of your body like a wood burning fireplace. One log at a time does better at burning versus dumping a load of wood on the fire. When you skip the one log (breakfast), you tend to dump the wood on later (binge eat).
4) I’ll drink more liquid to fill myself up. As long as the liquid is water, go for it. But watch the calories in coffees and popular drinks. Typically they are loaded with calories. And diet drinks have artificial sweeteners that can trick the brain into feeling hungry. In fact, Michael G. Tordoff, Department of Neurobiology, Physiology and Behavior, University of California at Davis, found that artificial sweeteners can increase cellulite and contribute to weight gain!!!
5) Don’t get on the scale. Actually the opposite it true. Weigh yourself daily. The 3500 people studied at the National Weight Control Registry who maintained their weight loss, weighed daily. Weighing gives you feedback as to the reality of your strategies working or not working.
6) I’m going to exercise to lose weight. Actually, exercise to improve your fitness, mood and be in better health. So many people I treated were disappointed that exercise didn’t make them drop the pounds. Yes, exercise uses calories so it contributes to weight maintenance more than weight loss.
7) My goal is to lose 10 pounds the first week. This is unrealistic and only possible through drastic measures that will take off water weight first, not fat loss. So slow and steady is a better way to go.
8) I’m not going to snack at all. This may or may not work for you. Snacking on healthy foods curbs hunger so you don’t overeat at the next meal. It also helps your metabolism. Choose nuts, fruit, vegetables, protein for a quick pick up!
9) I am just tasting a bit here and there. All that tasting usually adds up to extra calories. Usually we aren’t aware of how much goes into our mouths when we pick at things.
10) I blew it so I’m giving up. This is the diet trap. If you are working on changing your lifestyle and eating habits, when you blow it, start over and get back on track. Lose the all or nothing thinking and give yourself a little grace.
For more help with the emotional side of weight loss, check out Dr. Linda Mintle’s Book, PRESS PAUSE BEFORE YOU EAT.
Here is why he is wrong. After treating far too many people who thought a little porn would bring back passion in their relationships, they find themselves constantly needing more. And the way they look at their partner changes in a negative way. Why? Because the brain is getting rewired!
People who begin with a little porn develop a tolerance and want more. Just like a drug addiction, more is needed to achieve pleasure. This can lead to potency problems and sexual tastes that could be unwelcomed by your partner.
An addiction is a loss of control, a compulsion to do something no matter the negative consequences. It also involves developing a tolerance and needing more to get the same level of stimulation or pleasure. Without it, withdrawal occurs. All of this is true with pornography. Moderation is impossible. Avoidance is the strategy.
But here is what you might not be thinking about. Addiction involves neuroplastic changes in the brain. The promise of healthy pleasure is a myth. Pornography changes the brain to want more. It is exciting, not satisfying and hyperactivates the appetite system in the brain. When you view porn, new maps are created. The brain says I want to keep that map and stay activated.
Viewing porn is like getting training sessions. Brain maps are being created. Neurons that fire together, wire together. They are wiring images into the pleasure centers of the brain.
Then, even when you are not looking at porn, you have those images reinforced in the brain. When sexually aroused, dopamine fires and firms up those connections. Pleasure is felt. The brain then wants new, more exciting images to create more maps. You aren’t satisfied with what you have. And this is where it gets problematic for couples. The porn person has trouble getting stimulated in healthy sex.
So does a little porn help a marriage? Absolutely NOT!
I’m actually standing while typing this! Here is why.
Too much sitting is linked to heart disease, diabetes, and early death from all causes. That’s right, the World Health Organization puts sitting or physical inactivity 4th on the list of risk factors for death worldwide.
And while sitting isn’t good for either gender, women fare worse when it comes to spending the day in a chair. According to a study by the American Cancer Institute, women who sat for more than six hours a day were more likely to die than women who sat for three hours or less a day.
So if you are like me and have a job that requires more than six hours sitting at a desk, here are a few ideas to help us avoid those dismal statistics.
1) Stand whenever possible—during meetings, while on the phone, take the stairs, etc. Standing or moving triggers the body to break down fats and sugars.
2) Put your computer on a higher desk that allows you to stand part of the day and work.
3) If your company can get a treadmill, put one in a break room and get on it for 10 minutes at a time.
4) Take an exercise class although exercising a few times a week doesn’t seem to undo all the sitting problems.
5) Walk around your office space a few times a day.
6) Have meetings while walking.
7) Work through lunch, leave early and work out if your boss will allow it.
8) Set a timer and make yourself get up and walk around.
9) Buy a pediometer and track your steps
10) Order a stand-up deak or treadmill desk station—they are pricey, but if your company will do it, it is worth it.
OK, I’m going to catch a little TV but be marching in place when I watch!
You log on to Facebook, check the status of your 500 plus “friends” and post a few comments. You notice that several of your friends are feeling down this post holiday season and are talking about feeling lonely and depressed. After reading their posts, you feel down too.
What just happened?
Can negative and positive feelings be contagious?
YES, according to University of Chicago researcher, John Cacioppo, and his colleagues. If you have a social connection with someone who is lonely, you have a 52% chance of feeling lonely too. If the connection is a little more removed, a friend of a friend, the percentage drops to 25%. And if the “friend” is a distant contact, you are only 15% at risk for loneliness.
The same is true for other emotions. Angry people (not birds) can infect you with anger! Emotions can be contagious on social media sites.
So if someone is always down and negative, you might want to defriend him or her. It may improve your mood and prevent you from getting Facebook Depression. Pick the happier people; but not the way too happy people. Because the way to happy people can make you feel lonely too because their lives appear to be better than yours. We tend to compare, come up short and feel depressed.
In terms of your children, the old adage, “Choose your friends wisely,” definitely applies here. Bad behavior from kids your’ve never met can influence your child’s emotions. So take a look at your child’s friends. Are they ramping up anger and hate or love and respect?
Bottom line, we can be highly connected and still be vulnerable to loneliness or other negative emotions. Virtual relationships are not a substitution for face-to-face relationships. You can be highly connected but still lonely–500 plus friends are not the same as 2 to 3 real life friends. So put down the technology and go meet someone face to face!