3 common mistakes to avoid for healthy weight management

3 common mistakes to avoid for healthy weight management

The first thought most people have when trying to chalk up a plan for their weight management journey is consuming fewer calories. A close second is to get in some exercise into their routine. Fewer calories, more exercise, perfect plan! But as perfect as that sounds, it’s not all that simple. Just like everything else, weight management comes with a dos and don’ts list.

While we would all like to think we’re smart enough to plot and plan our weight management journey without any mistakes, it’s surprising how many of us make common mistakes. Read on to know about three mistakes you should definitely avoid the next time you hop on the train to weight loss.

Weight is just a number
Weighing oneself on a regular basis might seem like the right way to go, but is it? Regular weight checks are bound to make you feel frustrated, as weight loss is a slow process and might not always go the way you want it to. Plus, there are multiple factors that could affect the daily changes you expect to see on the scale, like muscle gain or menses.
Instead of standing on the scale looking down on your decisions every day, try weighing yourself once every week. You can also add in tape measures to your routine to really know your progress.

Restricting and skipping meals
A new fad diet pops out every now and then on the Internet—the modern-day encyclopedia—these days. Different diets have varying requirements, while some ask you to give up fats, some cut out carbs, and so on. A few diets even require you to bulk up on protein or healthy fats, like they are depleting sources of life. But here’s the thing, fad diets are just that—a fad.
The sensible approach to weight management is to manage your diet the right way, and include the right amount of macro and micronutrients without compromising on your vegetable and fruit intake. It is essential to choose healthy sources, but treat yourself to some of your guilty pleasures to avoid a binging episode when you succumb to your cravings.

Overdoing the right things
When we decide to put our running shoes on, we tend to go the extra mile way too often. The extra mile might just be the cause of damage. Too much of anything is not good, and that’s something we all need to learn. Cardio exercise might seem easier to follow than strength training, but going overboard with cardio won’t get you the results you’re looking for. Likewise, overeating healthy food is not building your health.
Strength training helps build muscle mass and improves the body’s metabolic activity. So, include a variety of physical activity in your weight management plan to get the kind of results you want. Instead of going all in on those healthy munchies at once, plan your meals and focus on the portion sizes to stay on track. Keep in mind that irrespective of the sources, calories are still calories.

Previous Read

Coping with urges that can trigger a relapse post treatment

Addictions when left untreated can turn into crippling conditions. One can be addicted to smoking, binge drinking, or even shopping. Once addicted, one willfully submits to urges, despite having satisfied them before. However, addictions can be managed and to a great extent treated to full recovery. But, the post-recovery phase is crucial where both the mind and body are put to test and can trigger a relapse. Continue reading to know more about the most common triggers for addictions and how to deal with them.Stress Stress is commonly the root cause of many problems and addictions, both physical and psychological. One can become an addict as a way to manage the stress that may stem from strained relationships or priorities. The best way to avoid a relapse during recovery is to make lifestyle changes that don’t trigger a return to addictions amidst a stressful situation. One can practice mindfulness, engage in relaxation techniques, manage one’s time to avoid stressful situations, and imbibe healthy eating habits and exercise in their daily routine. EmotionsThere is an umpteen number of triggers that invoke a positive or negative emotional response. However, the stress associated with dealing with emotions daily can trigger urges without one even realizing. Often, one turns to a glass of alcohol or relies on prescription medications to put the mind at ease. It is not a permanent solution and prolonged use of these substances can cause more harm in the long run. One must learn and explore productive ways of controlling emotions better to avoid a relapse during recovery. For example, writing and maintaining a journal that contains one’s feelings and thoughts can act as a healthy outlet. Similarly, there are other healthy ways to channel one’s energy and manage emotional responses.Positive conditioningPeople who have addictions such as smoking or drinking may often find themselves in situations where a lit cigarette or a glass of wine can trigger a relapse. This is understandable considering these substances were the primary source of comfort and relaxation. However, with positive reinforcement and reconditioning one can train the mind and curb such urges. Relaxation doesn’t always mean techniques like yoga or meditation, it can also be pursuing your hobby. Counseling for group gatheringsBirthdays, parties, New Year’s events, and any celebration in general call for alcohol consumption and smoking. At times, these could be the very addictions one is recovering from, and in a social gathering, such temptations can be strong. However, a recovering addict should refrain from indulging in any of these as even a taste can turn into a relapse. For instance, a recovering alcoholic must avoid having a single drink as that could put him/her on a slippery slope to relapse. Here, one-on-one counseling can help prepare the mind to resist the urge. It is never healthy for a recovering addict to simply avoid socializing fearing a relapse.

Next Read

6 effective parenting tips for ADHD

Raising a child with attention deficit hyperactivity disorder, or ADHD can be overwhelming for parents. Some parents might have realized that the conventional child-rearing process won’t work for children with ADHD, and they need to adopt different approaches. There are many ways in which you can help your child overcome daily challenges, and channel their energies into areas that bring some amount of calmness and stability within them. That said, here are some tips that can help ease disruptive behaviors and deal with ADHD related challenges in children.Praise and encourage good behaviorEach time your kid behaves well, you must praise their action and encourage them so they get an idea about what behaviors are acceptable. However, you must also ensure that you speak to them whenever they behave inappropriately and let them know clearly that their behavior is unacceptable and considered irritating to other people. Develop structureCreating a structure with a daily schedule can help reduce distractions. Knowing what they're expected to do can be extremely calming for children with ADHD. So, you must create a routine for your child and ensure that they follow it every day. You need to get them accustomed to daily activities like homework, meals, playtime, and bedtime. Simple activities like having them lay out the clothes for the following day can provide essential structure.Breaks tasks down for simplicityChildren with ADHD generally have a hard time doing complex tasks. So wherever possible, you must break tasks down into smaller steps so they can easily follow. For instance, if you’ve asked your child to clean their room, then you can help break the tasks into smaller activities like laying the bed sheet, folding their clothes, and putting all toys on the floor back into their respective drawers. Promote out-loud thinkingThis is probably the most effective tip to make children aware of what they are thinking, so they can curb their impulsive behavior. Children with ADHD may lack self-control, which can make them speak and perform actions without thinking. If you ask your child to verbalize their thoughts just before they act, it helps you understand their thought process, and gives them a chance to consider whether it is the right action.Encourage physical activityPhysical activities such as exercises in children with ADHD can lower the risk of depression and anxiety, decrease impulsivity, improve concentration, and stimulate their brain. It’s a great idea to take your child on hikes and allow them to play outdoors as it can build healthy habits. Surprisingly, many professional athletes have ADHD, and experts think that athletics can help children with ADHD find a way to focus their attention and energy. Stay calmThere is no way you can effectively manage your impulsive child if you are frustrated. Children tend to mimic the behavior of others, so if you decide to respond calmly no matter what, then they may do the same. If preventing your anger seems difficult at the moment, pause and take a deep breath before you react.

Our Blogs

4 tips that can help you pick the right investment advisor

4 tips that can help you pick the right investment advisor

An investment advisor can be a game-changer. A capable advisor can help solve most of your financial issues and give you the best investment advice so that you can turn market situations to your favor. But, finding the right investment advisor is not easy. Here are a few things you need to keep in mind while looking for the best investment advisor. Know what type of service you need First, you need to decide what kind of financial assistance you need. Do you need help picking investments? Or are you seeking advice on real estate, retirement, or insurance needs? Asking yourself these questions will help determine the type of investment advisor you are looking for. Nowadays, many people use a robo-advisor, which is as competent as a human investment advisor. A robo-advisor is great for investment management and other basic investments. But if you want substantial transformation in your money-situation, a human advisor is the viable option. Choose a fee-only advisor If you’ve decided to pick a human advisor, the next step is to choose the type of advisor: commission-based, fee-based, or fee-only. If you’re planning something big financially, you must pick a fee-only advisor. Such advisors work for and get paid by other clients like you, so they always act in their clients’ best interest.
Read More
Handy tips for retirement-focused investments

Handy tips for retirement-focused investments

With pension plans becoming more and more obsolete, retirement-focused investments have come to the fore in the past few years. Besides helping you fund your future, these valuable assets also provide incredible gains, and in some cases, constant income till the end of life. Since investing for retirement—and planning it—can prove to be challenging, we have put together a list of tips that may be helpful in the process. Assess your options Multiple investment vehicles are ideal for long-term gains and can return a sizable amount by the time you retire. Mutual funds, stocks, bonds, exchange-traded funds, cash investments, annuities, and dividend reinvestment plans (DRIPs) are also good sources of high returns, although they depend on investor characteristics and risk aptitude. Saving money in certain tax-advantaged accounts such as 401(k), individual retirement accounts (IRA), and brokerage accounts is also an option. Start early and young No one is ever too young to invest. It’s a healthy habit that can earn serious money in the long term, with even the smallest of investments capable of making a difference a few years down the line. Starting early gives your money time to grow and lets you accumulate more compound interest over a period of time.
Read More