Calorie and Exercise Mood Enhancers or Destroyers

Ever notice how your mood changes drastically day-to-day when you are watching your calories or limiting you foods. I am one of those people who want to eat Pizza like the rest of the family, but then comes the guilt and regret. Unfortunately I am one who just has to avoid these instances b/c if I start eating what I have deemed as “Not supposed to,” then I tend to way over eat. All of this boils down to my mood and then how I will be snappier with the rest of the family. My husband will bring home ice cream for the kids and that won’t bother me, but put cookie dough in the fridge and that is torture. I will think of it 50 times a day and have to fight myself on whether I am going to cave or hold strong.
So I used to think if you just ate less and exercised hard and long then you would be on the right track and lose weight. To me that was being healthy and doing what was necessary to lose the weight and get the body I wanted. Well that is not true, and I was so wrong. It is known that when you are “hangry” (hungry and angry) this can be due to lack of calories. Your brain chemistry affects your mood, which is affected by you not eating. A recent study in Biological Psychiatry noted that when you’re hungry, levels of the brain chemical serotonin — a neurotransmitter that regulates mood as well as appetite and sleep — fluctuate and make it difficult to control your anger. Turns out, being famished goes hand in hand with being frazzled. When researchers at the University of California, San Francisco, put women on a 1,200-calorie-a-day diet, they found that test subjects produced more of the stress hormone cortisol and reported higher levels of perceived stress. (fitness mag) Calorie intake depends on each individual’s body chemistry and activity levels. Make sure you know the amount of calories you should be having daily to be healthy and remember that exercise is good for you and your mood but not to over do it.
I used to go to the gym and workout for 3 hours at a time, leaving tired and accomplished but than later feeling like I needed to do it all over again. Your muscles need time to re-coop, to re build so you can become stronger and leaner. If you do intense workouts pushing too hard and lasting for a long time, then you are doing your body more damage then good. . “A workout that is too rigorous or lasts longer than 60 minutes can dramatically decrease blood sugar, which can affect mood and the ability to think clearly for days,” says Michele S. Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University in Montgomery, Alabama.
Another diet I used to do was limiting or cutting out any and all Carbs. Not necessarily the best way to go if you are trying to better your mood and be sane. My body would have withdrawals/cravings of nothing but sugar and grains. In fitness magazine I read that “people who followed low carb diets had higher scores on “anger hostility, depression, bewilderment” scales then those who followed low-fat diets.” Honestly right now I am going through a sugar hangover, I binge on sugar/carbs all weekend for a birthday and now that is all my body is craving, and I do not have the will and energy to get through my workouts like I was before the sugar high. Sugar is addicting, it stimulates areas in the brain linked to pleasure and addiction. So my journey to health, takes a new turn and I am back to avoiding situations where I may cave to sugar.
So what I have found is to feel good, be positive and get results you have to do the research and what works for you. I need to avoid foods that I seem to have less will power over, meaning let family and friends know that for Christmas it would be best not to make candies this year, or to have them removed from my house. Tell my husband to not be bringing home sugar snacks that I have a hard time with, the kids do not need them anyway. To figure out my correct calorie level depending on what workout I am doing at the moment. For instance if I am doing Insanity I will need more calories than if I am doing 21 day fix program. Finally you need to have a balance and variety of foods that you provide your body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I love my workouts and without them my family would not like my mood, and I would be stressed constantly.  I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless
you body with. Omega 3 fats, carbs, Veggies, Fruits, nuts, healthy alternatives to the snack machines, these are all nutrients that need to be considered in my daily journey. No be healthy is not the easiest in the world, but I will say that even though each day may be a new battle I am ready and willing to keep striving for Health. One day at a time, One meal at a time, One workout at a time
I will get the body I deserve and the mind/mood that will keep me at my Goal. I hope this will help someone to start their Health Journey or during their adventure, keep up the good fight. Health is a Lifestyle not a diet, What doesn’t Challenge you won’t Change you. God Bless

Stuck in a Plateau during Weight Loss and need Advice on how to Overcome

First and Foremost it is common to go through a Plateau during your Healthy Fitness Journey.  Normally a Plateau will last up to 3 weeks, and all a Plateau is when your body is checking your decisions {Are you sure this is what you want to do, this is the calories and workouts we want}.  Your body is an amazing piece of equipment, and protects itself for survival, we are always adapting and changing as our fitness levels do.  The best advice I can give you is to change things up, change your workouts, change your nutrition, like I stated your body adapts so if you stay with the same workout daily and then stick with the same number of calories, your body will start to modify so it uses the less energy and works more efficiently.  Therefore you are not burning as many calories, your body is only burning what is absolutely necessary.  Then if you try to cut calories to get the results you want, your body will adjust again and go into starvation mode by slowing down your metabolism.  So in other words, Do Not increase your exercise and then decrease your amount of calories, instead you need to adjust your workout and your nutrition.

Most of us know how many calories we need to lose or maybe just maintain weight.  So try Calorie Cycling, which is when you Zig Zag your amount of calories you take in daily.  Your calorie total will stay the same for the week but fluctuate daily.  For example you normally have 1600 calories daily, Day 1 you have those normal calories, then Day 2 you may have 1400 calories, and Day 3 you have 1800 calories {Zig Zag your calorie intake daily}.  Now remember your body will adjust so keep track and switch it up daily and weekly and when you hit a new Plateau then its time to switch it up again.

Another tip is to hold yourself Accountable, do a food journal, keep track of every thing you eat and drink.  After we have been doing a journey for a while we tend to slowly slack and head towards our old bad habits, not even realizing you are doing so.  Try doing Gluten Free for a couple of weeks or Dairy Free, just change it up and play with it to keep your body guessing what is going on.  So important to be accountable though, get a partner, join a group, and keep a food journal and document how you feel during these weeks you are changing things up.

While changing up your nutrition you can also change-up your workout routines.  One day lift weights, then do High Intensity Circuit Training, then throw in yoga or Pilates, and go to lifting again, cardio, change your schedule up so your body is always guessing, not just going through the motions but pushing and struggling through.  You should be constantly challenging yourself to  change yourself and see results.

Another tips is to take some time off, maybe a week or 5 days from your exercise routine and focus only on your nutrition.  Eat Healthy and Clean all week, no cheat meals….

Lastly you need to make sure you are getting good sleep (7-8) hours a night and try to reduce your stress level.  Stress can be from not getting enough sleep or enough calories, then your body is under stress.  Especially if you are trying to put it through a hardcore workout under those conditions.  There are also our daily life stressors, (work, boss, drive, neighbors, family, children, farm, whatever) and yes we all have them, but how do you manage them.  We need to learn to let our worries go to God and just be the best we can be.  Did you know that lack of sleep and your body under stress will cause you to store fat, yes what we are trying to avoid we can be telling our body to hold onto the fat instead of burning it off.

Remember to change things up, muscle confusion, nutrition confusion, if you want to change first you must challenge yourself.  Comment below if you found this helpful….

Thanks guys, and God Bless…

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