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Four Signs Your Diet Might Not Be Right For You

Four Signs Your Diet Might Not Be Right For You

If you have recently set the goal to firm up your body and shed excess weight, one thing that you need to take into account is selecting the right diet plan. Already have one selected? Find out if it’s really the right diet for your goals.

Unfortunately, far too many people get into the habit of choosing a diet popular at the moment, or one they’ve heard other people have had great success with, whether friends or celebrities. The one thing you must keep in mind, however, is just because a diet worked for one person (or 10, as the case may be), it does not necessarily mean that it’s going to work for you.

Let’s go over the four main signs that you need to watch out for that would indicate the diet you’re on isn’t the best option for you.

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1. You’re Constantly Starving

The very first sign is that you’re constantly starving all the time. While some hunger is normal and to be expected on a diet plan, being hungry all the time is a sign that the diet is not for you.

This is often the case with those who are using very low carb diets or very high carb diet plans. A balanced diet tends to control hunger the best, as you’re getting a good amount of both carbs and fats, but if you go to the extreme, more problems may occur.

Another important point is that very low carb diets can be good at controlling hunger for most people, but this effect does tend to be over the short term. A very low carb diet used for weeks on end will eventually lead to significant hunger as the body is craving more carbohydrates.

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If you do find that a low carb approach does tend to keep you feeling less hungry, then just be sure to add in periodic high-carb days.  If you do that, you’ll feel less hungry and it will keep your body from going into ‘starvation mode’ which slows down your metabolism.

2. You Have Strong Food Cravings 

The second sign is if food cravings are out of control.  Again, some food cravings during the diet are quite normal but if you can’t focus on anything but certain foods, then it’s time to think more carefully about the type of diet you’re using.

You will not likely be able to eat all the foods that you would prefer to be eating as making healthy choices is still going to be a must, but you should have enough flexibility with the diet to still add in plenty of the foods that you do enjoy.

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If your diet is so restrictive that you can’t, you may want to reconsider your diet approach altogether. It may not be the best one for you.

Those who have the greatest success on a diet plan are often able to stick with it over the long haul, so don’t think that short-term deprivation is the way to go. It’s not and will just leave you seeking out comfort in foods you shouldn’t be eating sooner or later.

3. Your Workout Performance Is Declining

If your workout performance is on the significant decline, it might be worth a look into changing your diet program. It’s vital that you are eating enough to fuel your body properly and this is where some people run into problems.

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They are restricting their calories so much, yet still try to maintain a very high intensity workout program.

The more exercise you plan to do, the more you will have to eat to fuel this exercise. Neglecting to cover these needs is extremely unhealthy and will only make it more difficult to lose weight as time goes on.

4. You’re Constantly Cheating

Finally, the last indication is when you become a habitual diet cheater. While there are some who are just bad with sticking to diets, period, for the most part, if you are really struggling with maintaining the diet and you typically don’t, that’s a good indicator something is up.

Usually, this is also due to a very intense diet that isn’t providing you with the nutritional support that your body needs. Extreme diets are very hard on the body and this is usually what makes sticking with them next to impossible.

So have a good look over your current diet approach or the one that you’re considering and prevent any of these issues from occurring by changing your diet!

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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