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Why Artificial Sweeteners are Preventing you from Losing 10 Pounds

Why Artificial Sweeteners are Preventing you from Losing 10 Pounds

My cup of warm coffee is the highlight of my morning. I wake up looking forward to it. The comforting taste in my mouth, the warm feeling in my body and the satisfaction knowing that my mind will slowly start to awaken, brings me incredible pleasure.

I feel like I deserve a treat for being up early, getting to work, and having so much under control (or at least looking like I do) so early in the day.

My coffee used to be more than a simple comfort in the morning, though. It was a creamy, sugary delight that helped satiate my sweet craving. I used to add one pack of Splenda and a low-fat (heavenly) vanilla creamer in my morning coffee.

“Can’t I just have a little sweetener in my coffee?” I would think. I felt like I was already giving up so much. I knew not to go overboard with brownies, cakes and cookies. There were so many times when I would resist a pastry at work or say no to a cupcake or donut.

I wondered if my sweetener would help me lose weight because it wasn’t officially sugar – it was a sugar substitute and didn’t have any calories.

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Sweeteners are low-calorie substitutes for sugar – and many of them are not unsafe nor hazardous to our health in the typical amounts you would use.

“While they are not magic bullets, smart use of non-nutritive sweeteners could help you reduce added sugars in your diet, therefore lowering the number of calories you eat.”
– Dr. Christopher Gardner, associate professor of medicine at Stanford

The biggest prevention to our weight-loss is not that artificial sweeteners have less calories than sugar.

I challenge you to think bigger than if your artificial sweetener will help you lose weight because it has less calories than sugar. . .

Sweeteners prevent weight-loss because of the effect they have on your brain.

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Here are 3 major effects sweeteners have on your brain – and why they are preventing your weight-loss:

1. Your sweet craving drives overeating

From a Yale Journal of Biology and Medicine article:

“Experiments generally have found that sweet taste, whether delivered by sugar or artificial sweeteners, enhanced human appetite. Animals seek food to satisfy the inherent craving for sweetness, even in the absence of energy need.”

This means that even if your body does not need energy, or calories, from food, it is seeking to satisfy its sweet craving.

You may think, “Why not give your body its sweet fix though a no-calorie sweetener?”

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Here’s my take – as a longer-term solution, why not reduce your dependence on sweetness so you don’t need any kind of fix?

It’s possible (I did it after being a sugar addict until I was in my thirties)

2. Sweeteners prevent enjoying the real taste of healthy, unsweetened foods

One of the biggest effects of adding sweeteners is that it “changes the way you taste food.” Sweeteners are more potent than sugar, and though you are using a lower quantity than you would of sugar, it over stimulates your sugar receptors – and as a result, may “limit tolerance for more complex tastes” says Dr. Ludwig, Weight-Loss Specialist at Harvard-affiliated Boston Children’s Hospital.

“That means people who routinely use artificial sweeteners may start to find less intensely sweet foods, such as fruit, less appealing and non-sweet foods, such as vegetables, downright unpalatable” – Harvard Medical School article

Artificial sweeteners make it very difficult for you to eat healthy, filling foods because you don’t like their taste as much and crave food that is sweet.

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3. Sweeteners reduce your brain’s association of sugar with high calories

Since artificial sweeteners are low in sugar, they can prevent your brain from associating sweetness with high-calorie intake. “As a result, we may crave more sweets, tend to choose sweet food over nutritious food, and gain weight. Participants in the San Antonio Heart Study who drank more than 21 diet drinks per week were twice as likely to become overweight or obese as people who didn’t drink diet soda.”

Try cutting the amount of sweetener you use in half starting today, and slowly starting to take them out of your diet so that you can lose weight faster and easier. Some of the most popular sugar substitutes are Splenda, Stevia, Nutrasweet, honey and maple syrup, among many others.

Once you start the process of taking sugar out of your diet, your body will rapidly respond. Though you may feel some withdrawal symptoms like sharper cravings, these will fade if you stick with the plan. You will lose weight quickly, have shinier skin, and even start to look younger.

When you take time to actually taste real food and drinks, you’ll find they’re pretty damn good! Taking pleasure in them makes losing weight and having the body you dream of so much more attainable, no matter your genetics or busy lifestyle.

I still savor my morning cup of coffee. I just actually enjoy the taste of the coffee itself and the feeling it gives me – it’s no longer masked by the sugar and heavy sweet cream. I enjoy the real deal now as well as a healthy relationship with food and my own body. Care to join me?

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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