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5 Reasons Why Diets Fail

5 Reasons Why Diets Fail

Did you know that as many as two-thirds of weight-loss dieters end up heavier and less healthy than when they started? This is because most people begin a weight-loss diet with a short-term mindset and don’t understand that dieting is a lifelong commitment to your health. But you don’t have to starve yourself or cut out all of your favorite foods (though these do tend to be the indulgent, addictive treats that aren’t very good for you) in order to lose weight. In fact, proper nutrition is only one aspect of effective weight loss, and several of the reasons why as many as 95% of diets fail have nothing to do with the foods you’re eating.

1. Commitment Issues

Learning about nutrition and committing to a healthy lifestyle is a choice. Once you find a diet that works, you’ll never want to return to your old ways. But many people have unrealistic expectations of dieting, viewing it as a temporary solution, seeking immediate results, or resorting to exotic and extreme fad diets. Rather than making small, incremental, sustainable changes in lifestyle, diets encourage you to turn your life inside out for two weeks or so. There are often many ways you can configure your diet to cut back (i.e. soda, alcohol, dessert), but you shouldn’t starve yourself or let your diet make you unhappy. Balance and moderation should be your motto, and you should never give up! You must approach dieting optimistically or else you’ll fall prey to insecure and hopeless ideas (“It’s just one burger…”), undermining any progress you may have made. Remember: the small changes last and the big ones don’t. Good health practices are more than just learned — they become a habit and a way of life.

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2. Inadequate Sleep

Sleep plays a vital role in your physical and mental health. Sleep also helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down; this makes you feel hungrier than when you’re well-rested. Sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity, as well as depression and other mental health concerns. One study has found that with each hour of sleep lost, the odds of becoming obese went up. Not getting enough sleep also risks disrupting your circadian rhythms to the extent that you develop a metabolic disorder, which can make losing weight nearly impossible. Rule of thumb: get 7-8 hours of sleep around the same time each night and you will be ready to seize the day.

3. Poor Timing of Meals

When we eat is arguably just as important as what we eat. All living things naturally follow a circadian rhythm, and timing is a crucial factor in determining our eating and sleeping patterns. Irregular eating schedules have subtle, yet traceable negative health effects and are associated with increased risks of obesity, diabetes, hypertension, and inflammation. The good news is that simply by staying in sync with your circadian rhythm, you will facilitate weight loss. Try eating breakfast every day within one hour of waking up, then having a healthy snack or meal every three to four hours. You need a steady stream of glucose throughout the day to maintain energy and prevent your metabolism from slowing down. As long as you don’t overdo it (see below), you’ll feel better without necessarily eating less. And don’t worry, naps don’t affect your circadian rhythm.

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4. Underestimating Calories Consumed

Calories are just one way to estimate the general healthiness of a food product, and you should always take the measurement on the label with a grain of salt (not literally!). Counting calories accurately is extremely difficult, even for nutritionists and health experts, and if you aren’t cooking the meal yourself, you really have no way of knowing how many “hidden calories” there may be. Big meals and large portions (i.e. holiday feasts and most restaurant dinners) also tend to distort our calorie-counting efforts. But the vast majority of people don’t know how many calories they actually need, anyway. Although the U.S. food supply produces 3,900 calories for each person per day, men claim to eat an average of 2,618 daily calories, while women report eating only 1,877. However, by keeping an honest diet journal, you can begin to have a better awareness of your calorie intake. Dieters who keep a daily food diary tend to lose twice as much weight as those who do not.

Ultimately, calories are merely a rough guideline, and there are many other important factors to consider in choosing your next meal. For example, if the food you eat contains fiber, it will keep you feeling full longer, which can prevent you from reaching for “extra” calories in order to fill yourself up.

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5. Overestimating Calories Burned

All of your body’s processes require energy in order to function properly. A healthy diet provides the body with essential nutrition: adequate fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals, and adequate calories. If you’re cutting back on calories to lose weight, you may find that your diet makes you tired. This makes finding the time and energy to exercise more difficult, and can ultimately make a diet fail. By incorporating a little exercise whenever possible — such as choosing to walk or bike instead of driving, or taking the stairs instead of the elevator — you will burn calories and slowly build up stamina. If you’re timing your meals right and getting enough sleep, you should have plenty of rest and energy to burn more calories than you’re consuming. A healthy diet combined with exercise is far and away the best thing you can do to lower all sorts of health risks, including obesity, heart disease, type 2 diabetes, hypertension, and cancer. Now is the time to stop making excuses and start becoming the person you want to be.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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