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NOMORESTALLING's Photo NOMORESTALLING Posts: 41,181
6/7/19 11:11 A

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The biggest thing the most important thing is mindset and commitment

Shifting your mindset about how to lose weight is the biggest factor in losing weight. "We can't shift our weight from the outside without realizing the correct inner resolve and intention."

And most people try to lose weight with the worst state of mind possible: wanting to "fix" themselves. They jump into diets and exercise plans out of self-deprecation, all the while pinching their "trouble" spots, calling themselves "fat" and feeling altogether less-than. They get obsessed with results, focus on quick fixes and lose sight of sustainability and even health.

This type of thinking can be destructive, Rather than focusing on the good that can come of weight loss – such as better health, a longer life, more enjoyment in everyday activities and the prevention of diabetes and heart disease – these folks focus on negative thoughts. Ultimately, a negative mindset leads to failure."

Yes, shifting your attitude around weight loss isn't just about feel-good; it's about results. The more dissatisfied we are with our bodies, the more likely we are to avoid exercise. And simply thinking that we're overweight can actually produce future weight gain.

How you see yourself and your core identity predicts your actions (see yourself as overweight, averse to exercise or unworthy, and you'll act accordingly), biology may also play a role. The stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about how you measure up on the scale, increases distribution of fat around the abdomen.

Fortunately, the mind is a flexible thing. Here are 10 expert-approved tips to help change your mindset and make your weight-loss approach healthier, happier and way more effective:

1. Change Your Goals

Losing weight might be a result, but it shouldn't be the goal. Rather, your goals should small, sustainable things over which you have full control, says NYC-based therapist Paul Hokemeyer. Did you eat five servings of fruits and veggies today? There's one goal met. What about eight hours of sleep; did you get them in? If so, you can check another goal off of your list.

2. Gravitate to Positivity

"Surround yourself with positive people," Smerling says. Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself. "Don't be afraid to ask for help or support,

3. Rethink Rewards and Punishments

"Keep in mind that making healthy choices is a way of practicing self-care. Food is not a reward, and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best. You deserve both.

4. Take a Breath

Taking a few minutes at the beginning of your day. To slow down and simply focus on the act of breathing can help you set your intentions, connect with your body and even lower your body's stress response. Lie on your back with your legs extended and place one hand on your stomach and one on your chest. Breathe in through your nose for four seconds, hold for two and then exhale through your mouth for six. With each breath, the hand placed on your stomach should be the only one to rise or fall.

5. Throw Out the Calendar

"Patience is also important when you are losing weight in a healthy and sustainable matter," Plus, if you focus on meeting truly actionable goals, like taking 10,000 steps each and every day, there's no need to get wrapped up in a timeline of goals ahead. Every 24 hours comes with new successes; focus on those.

6. Identify Your 'Trouble Thoughts'

"Identify the thoughts that get you into trouble and work to stop and change them," Maybe it's your internal dialogue when you look into the mirror. Or cravings when you get stressed. "Consciously make them stop by saying 'stop' out loud," she says. It might sound silly, but that simple action will break your chain of thought and allow yourself the opportunity to introduce a new, healthier one. "The best way to do this is to count from one to 100 as many times as you need until the destructive thoughts subside.

7. Don't Step on the Scale

While the scale isn't intrinsically bad, a lot of us have learned to associate it with self-destructive thoughts and actions. If that's you, don't even bother stepping on the scale until you get to a place in which the number on the scale doesn't define your worth.

health.usnews.com/health-news/health-welln
ess/slideshows/how-to-weigh-yourself-t
he-right-way


8. Talk to Yourself Like You Would a Friend

"When it comes to ideals of beauty and body image, we are incredibly hard on ourselves. The standards we adopt for ourselves are punishing. And we'd never hold our friends or loved ones to many of those standards. You deserve the same respect and compassion as anyone else; treat yourself like it.

9. Forget the Whole 'Foods Are Good or Bad' Mentality

Somewhere along the line, we've learned to feel either proud or guilty about every food choice we make. But it's just food, and you shouldn't have to feel guilty about wanting the occasional cookie. "Give yourself permission to have a glass wine or a piece of chocolate cake. "Remember, all foods fit."

10. Focus on the Attainable

"If you choose the gym but have never stepped into one before, your goal shouldn't be doing 30 minutes on the elliptical on day one. A better goal may be to go for a 20-minute walk. "If you want to cook more, but have little experience with healthy recipes or are strapped for time, don't expect yourself to craft new healthy recipes every night after work, try out new recipes and build fundamental cooking skills." Start where you are and build from there.



Edited by: NOMORESTALLING at: 6/7/2019 (11:14)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 current weight: 235.0 
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NOMORESTALLING's Photo NOMORESTALLING Posts: 41,181
4/14/19 3:22 P

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The good news is that there are a number of foods that can help boost thyroid function, but before delving into them, it’s worth pointing out a handful of dietary and lifestyle factors that can negatively impact thyroid function.

While it still masquerades as a “health food,” soy has been linked to a number of health concerns, including thyroid dysfunction. Soy contains estrogenic anti-thyroid compounds called isoflavones—which are natural pesticides that cause insects to become sterile—that can have a goitrogenic effect, disrupting the production of thyroid hormone by inhibiting thyroid uptake of iodine and reducing the activity of the enzyme involved in thyroid hormone formation.

While gluten may not be the devil that some make it out to be, several studies have found a strong connection to thyroid dysfunction and gluten intolerance, fortifying the connection to gut health.12–14 In one study published in the American Journal of Gastroenterology, researchers found that gluten intolerant participants who followed a gluten-free diet for one-year improved thyroid function.15 That’s right, avoidance of gluten may single-handedly boost thyroid function in some folks.

The research from Dr. Alessio Fasano, one of the world’s leading researchers and experts in the area of gluten sensitivity, has also shown that gluten contributes to intestinal permeability, more commonly known as “leaky gut”; in fact, Dr. Fasano’s work has shown that, after gluten exposure, intestinal permeability increases in all individuals—not just those with gluten sensitivity.16 Gluten is one of the most potent stimuli that can trigger the body to release a protein called zonulin, which “loosens” the normally “tight” junctions of the cells that line the intestinal tract.17 This increase in intestinal permeability can lead to undigested proteins entering the bloodstream, triggering an immune response from the body that may be associated with thyroid dysfunction.

Again, this is not to say that everyone has to avoid gluten-containing foods or other plant-based foods with similar hard-to-digest proteins (e.g., prolamins, glycoproteins). However, this is something to consider for folks who may be having difficulty optimizing thyroid function.

While soy and gluten may be two common offenders, the fact of the matter is that any food sensitivity could potentially contribute to thyroid dysfunction through activation of the immune system and unhealthy levels of inflammation. While not everyone has food sensitivities, there are some probable suspects, including grains (e.g., wheat), soy, dairy, shellfish, FODMAP-containing foods, nightshades, and histamine-containing foods.

As mentioned above, this does not mean that everyone needs to avoid these foods. Rather, this is simply meant to raise awareness that a variety of foods—even foods that are frequently viewed as healthy—may be an issue for some folks. While consuming a diet of whole, minimally-processed food is a huge step in the right direction, a more personalized approach may be necessary for some people, and that involves identifying and eliminating suspect foods.

When it comes to artificial sweeteners, what good news have you heard about them recently? At a recent meeting of the American Association of Clinical Endocrinologists, researchers recommended that folks avoid artificial sweeteners to support thyroid health. They found that a group of individuals who regularly consumed the equivalent of 3 ˝ packets of artificial sweeteners per day showed signs of impaired thyroid function. It may sound counter to your weight loss goals, but one surefire way to run your thyroid into the ground is by going on a crash diet, which includes very-low-calorie diets as well as certain “detoxes” and “cleanses.” These “quick fix” approaches, which involve dramatic calorie restriction, can reduce thyroid hormone levels by a whopping 66%.

Additionally, stress can have a negative impact on thyroid health in a number of different ways. For example, stress hormones suppress thyroid function and prevent the release of thyroid stimulating hormone (TSH), which provides the signal to the thyroid gland to produce thyroid hormones.21 What’s more, stress hormones may also prevent the conversion of the inactive form of thyroid hormone (T4) to its metabolically active form (T3).

Edited by: NOMORESTALLING at: 4/14/2019 (15:36)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 current weight: 235.0 
240
223.75
207.5
191.25
175
NOMORESTALLING's Photo NOMORESTALLING Posts: 41,181
4/14/19 2:28 P

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Factors Influencing Thyroid Function

From a nutrition standpoint, there are a number of key nutrients essential supporting optimal thyroid health and function:

• Iodine
• Iron
• Magnesium
• Selenium
• Zinc
• Vitamin A
• Vitamin B12
• Omega-3 fatty acids

For example, iodine is one of two fundamental building blocks of thyroid hormone, and minerals like iron, zinc, and selenium play key roles in helping the body convert inactive thyroid hormone (T4) into its active state (T3). A deficiency in any one of these minerals can result in reduced levels of metabolically active thyroid hormone.

In addition to the key nutrients that support thyroid health, there is also a crucial connection between gut health and thyroid function. In fact, as early as the 1920s, doctors posited that gut dysbiosis impaired thyroid function.3 Imagine that; even though it seems probiotics and gut health have just recently gained the attention they deserve, the notion that the microbiome impacts thyroid has been around for nearly 100 years!

While there are myriad ways that the gut may influence thyroid function, one interesting fact is that healthy gut bacteria aids in the conversion of the inactive form of thyroid hormone (T4) into its metabolically active form (T3). In fact, approximately 20% of the body’s T4 is converted to T3 in the digestive tract via an enzyme called intestinal sulfatase, which is produced by the healthy bacteria that reside in the gut.

Another way that gut dysbiosis negatively affects thyroid function is through a compound called lipopolysaccharide (LPS), which is a component of the cell walls of the “bad” bacteria that reside in the gut.5 LPS is considered an endotoxin, and there are a number of potential negative health outcomes associated with excess levels of LPS, including detrimental effects on thyroid. Specifically, LPS has been shown to reduce levels of thyroid stimulating hormone (TSH), which communicates to the thyroid gland to produce thyroid hormone (T4).

What’s more, LPS has been shown to reduce the activity of the enzymes responsible for converting T4 to T3, decreasing the amount of active thyroid hormone. But that’s not all. LPS also acts on receptor sites for thyroid hormone, reducing the activity of receptors and preventing uptake of thyroid hormone into the cells.

With all of that in mind, gut health and the gut microbiome are of tremendous importance for optimal thyroid function. Gut dysbiosis, which refers to an unhealthy imbalance of bacteria in the gut flora characterized by excessive levels of “bad” bacteria and inadequate amounts of “good” bacteria, means you’ll have fewer healthy bacteria (which help with conversion) and excessive levels of the endotoxin LPS.

Edited by: NOMORESTALLING at: 4/14/2019 (15:41)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 current weight: 235.0 
240
223.75
207.5
191.25
175
NOMORESTALLING's Photo NOMORESTALLING Posts: 41,181
4/14/19 2:25 P

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The thyroid gland is often referred to as the body’s “master controller,” as it is responsible for regulating nearly every major metabolic function in the body. It controls metabolic rate, the building of new proteins, sensitivity to other hormones, and much more.

The thyroid gland produces hormones that are responsible for a wide range of functions and have connections with virtually every other system and organ in the body. In fact, every cell in the body has receptors for thyroid hormone.

Perhaps the most important function of the thyroid is its responsibility to set the body’s metabolic rate. It dictates how many calories you burn for every physiologic, metabolic, and physical task. In addition to being one of the master controllers of metabolism and calorie burning, the thyroid contributes to the mental and emotional well being, influences cognitive function, and even impacts sexual desire and function.

As you can imagine, insufficient thyroid function can have a negative impact on nearly every aspect of health. Just check out the laundry list of symptoms associated with low thyroid function:

• Fatigue
• Lethargy
• Depressed mood
• Weight gain
• Difficulty losing weight
• Forgetfulness
• Difficulty with concentration and focusConstipation
• Muscle cramping or discomfort
• Joint discomfort
• Feeling cold
• Lightheadedness
• Dry hair and skin
• Hair loss
• And more
Simply put, the thyroid is not a gland to be taken lightly.


Edited by: NOMORESTALLING at: 4/14/2019 (15:38)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 current weight: 235.0 
240
223.75
207.5
191.25
175
NOMORESTALLING's Photo NOMORESTALLING Posts: 41,181
11/29/18 6:23 P

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Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.

In addition to diet and exercise, numerous other factors can influence weight and fat loss.





Edited by: NOMORESTALLING at: 4/14/2019 (14:35)
TODAY Is MY tomorrow. It's up to ME to shape it, To TAKE CONTROL and seize EVERY opportunity. The POWER is in the choices I make EVERY day. I eat well, I live well I SHAPE ME!

THE EMPOWERED LIFE. EXPECT IT . BELIEVE IT. RECEIVE IT.
The human will is the most incredible thing. It's what keeps us going when everyone else expects us to quit.

THIS MEANS WAR AGAINST FAT:
I'm too positive to be doubtful, too optimistic to be fearful, and too determined to be defeated.


 current weight: 235.0 
240
223.75
207.5
191.25
175
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