5 Reasons Your Weight’s Not Budging Even When You’re Trying

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough
We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill
Your stress level directly correlates with weight gain. Just like not getting enough sleep, it produces more cortisol which will keep the scale from going down like you’re hoping for. You’ve got to learn to manage your stress by using relaxation techniques. Try meditating or take 5 at your desk and do some simple yoga poses. Developing a good habit for handling stress will take some time to make it stick, but you’ll find once you manage stress, the scale will be tipping in your favor.

3. You’re eating more than you should
Are you portioning out your food? A substantial portion of the population overeats and an alarming number don’t even realize the portions they’re eating are considered “overeating” sized portions. What’s more, even if you’re using something healthy like olive oil, it has 120 calories per tablespoon which really adds up if you just dump it into your skillet or pour heavy onto your salad. Measure things out, and you’ll be getting just the right balance.

4. You’re not challenging your body
But I’m exercising, you might protest. Indeed, getting moving and being active is a crucial part of losing weight. However, you’ve got to challenge your body. You can’t expect to keep blasting off fat if you’re doing the same workout every single day. Switch things up, and you’ll see results. Don’t be afraid of lifting weights either. Building up your muscles helps you burn off more, even when you’re at rest!

5. You overindulge on the weekend
Be mindful of your indulgences and don’t skip your workout on the weekend either, or at the very least, plan an activity that keeps you moving. There’s no reason you can’t have a good time but balance is the best way to prevent your weekend from wrecking your weight loss.

Be honest…are you guilty of these things? It’s not too late to make a change. Work on these areas now and you’ll be in much better shape even during the hectic holidays coming up in winter!

Relaxing Bedtime Routines to Help You Sleep Well

Do you have trouble falling asleep each night no matter how tired you are? If so, you need to enact a relaxing bedtime routine to help get your body and mind in the right mood for sleep. Repeating these actions nightly can help signal to your body that it’s time to go to bed, which might be all you need to actually get a restful night’s sleep.

Here’s how to get into a relaxing bedtime routine for yourself.

1. Power down
Smartphones and electronic devices have made our lives easier in many ways, but at night, that blue screen stimulates our brains, keeping us awake. Try to avoid looking at your devices for about one hour before you go to bed to calm your mind. You might think you’re getting ahead for tomorrow by reading those emails, but the reality is you’re just adding more fodder for your brain to worry and mull over. Forget about it until morning.

2. Meditate and unwind
If your brain just doesn’t stop it, try meditating or performing relaxation exercises. Even yoga poses that prime you for sleep are a good idea. By
doing these, you get your body to relax and de-stress, which is good for sleep.

3. Read a real book
Sit in your favorite nook and read a book for pleasure. Make it nothing to do with work or school and devote yourself to reading for a good 20 to 30 minutes nightly. Your brain will relax and go to another place, allowing you to feel more primed for sleeping.

4. Relax with music
You might love music, but it really is good for your soul. Just choose something relaxing instead of upbeat, and you’ll find it helps you get the shut-eye you need.

5. Write that down
If you have a habit of laying down in bed while your brain nags at you about upcoming projects or things you shouldn’t forget at the supermarket, then before you wind down, write it down. By taking it out of your brain and putting it on paper, you free your mind from having to remember it. And by doing that, it will actually stop pestering you to remember. Ah, relief!

6. Check the thermostat
Research has shown that if your bedroom is too hot, it can keep you from sleeping. Lower temperatures signal to your body that it’s time to sleep. By keeping your room at a comfortable temperature, you’ll sleep more soundly and without waking often.

7. Get up if you can’t sleep
Still can’t sleep and find yourself wide-eyed and awake? Get up and go into another room. Keep the lights dim and do something relaxing like reading or listening to calming music. Give it 15 minutes and then try to lay down again.

Don’t forget that during the day, take care of yourself by getting exercise and eating right. These things will help your body feel good and can help you get the sleep you need when it’s time to go to bed.

Do you ditch the phone before bed, or do you crawl in bed with it aglow and scroll as you drift off?

If you’re a scroller, try slowly abandoning the phone at bedtime and see how your sleep improves.  The blue light from the screen meddles with our natural sleep patterns, and drifting off to sleep with a clear mind as opposed to processing everything you just saw on your phone is the recipe for better rest.

I know it’s hard to change your habits, but try by just doing one day a week, increasing a day each week until you’re phone-free at bedtime.

Have you ever tried stretching before bed?   It might sound (and look) silly, but it yields the most restful night of sleep I’ve felt in a long time.  Before you hop in bed for the night, sit on your floor, or even your bed, and do a few minutes of stretching.  Slowly stretch your legs, arms, neck… and see what a difference it makes.

Do you struggle with sleep? Let me know below what you’ve tried that hasn’t worked.

 

Are you an early riser or a snooze-hitter?

Some people like to wake up early, have a slow and leisurely morning as they get ready for their day.  On the other hand, some people hit the snooze button for as dangerously long as possible before they spring out of bed and get ready in turbo speed.

I’ve always been a morning person and rarely set an alarm 🙂

Starting off your day in a way that eases you into the rest of your day with a peaceful nature is really important.  If you’re a snooze-hitter that begins your day with anxiety about being late, try thinking of one or two ways you can make your mornings a bit less stressful, and even more enjoyable.

So, are you a snoozer or an early bird?

 

 

 

When I talk to people about their top health concerns and stumbling blocks, poor sleep quality, lack of sleep, or some sort of negative sleep pattern is the top most popular response.

Most people are chronically exhausted because they aren’t getting enough sleep and aren’t getting sufficient quality sleep.  This ties into other habits we have, but the overall conclusion is we don’t place a high enough value on quality sleep.  We let that suffer before other things on our to-do list, and that’s just what it ends up doing… suffering.

So, how’s your sleep?  Do you sleep well, or do you struggle when it comes to sleep?

Luckily, even if you struggle with sleeping well, there are so many tweaks and tricks you can do to improve your sleep quality.  My favorite ways are to journal before bed and to have a routine that I try to follow most nights.

Deep Sleeping Tips

How to Sleep Well Naturally

Statistics show that only about a third of all people are getting at least 7 hours of sleep a night. The quality of sleep, and ultimately the quality of life, of many people, are compromised due to not being well rested. I fully understand busy weeks or months, but if this becomes a trend in your life, it’s something worth taking a look at. So, what should you do to boost the amount of rest you get, naturally and effectively?

Here are a few of my favorite ways to do just that:

1. Turn off the phone
Light tells our brains that it is time to get up and move, and halts melatonin production. Therefore, when you are trying to get some sleep, doing things like regularly checking your phone, watching TV, etc., can prevent you from getting any restful sleep once you do close your eyes. About an hour before bed, turn off your phone, and keep it away from your bed, so you are not tempted to check it at night. Believe me, after the initial uncomfortable feeling of not having your phone nearby, you’ll absolutely love the feeling of being disconnected for a short while.

2. Exercise during the day
Sometimes, the reason why we can’t get any sleep is that we have built up energy. One way to release that is by going for a walk, a long jog around your favorite park, or some cardio activity for 30 minutes to an hour every day. Doing so will cause you to expend that energy, and get to sleep much faster.

3. Use your bed only for sleeping
A lot of people like to use their bed as a kind of workstation. They will do work on their bed, talk to people on the phone while on it, and even eat while on their beds sometimes. This habit can cause your mind to stop associating the bed with sleep, and start associating it with activity. When this happens, it can prevent you from getting restful sleep and can affect your quality of sleep in the long run. So keep your bed as a sacred spot for relaxation and rest, and you’ll be well on your way to a good nights sleep.

4. Develop a routine
When it comes to getting to bed, a lot of people don’t or can’t develop a regular sleep schedule. Not having a schedule you follow can become an issue if you have a flexible work schedule, for instance. When no boundaries are in place, it’s much easier to fall off track. Set some bedtime boundaries and follow them as closely as possible, and you’ll quickly notice what a difference it makes.

Having a good routine and healthy sleeping habits will increase both your quality of sleep and your quality of life in the long run. It is imperative to prevent doing things that can negatively affect your sleep schedule, and work to get your circadian rhythm into balance naturally.

Tips for Getting a Good Night’s Sleep

More and more people just can’t sleep at night, or have trouble staying asleep. In fact, over 30% of the world’s population suffer from insomnia, a sleep disorder.

The result: poor judgment, zombie looks, irritable mood, and a host of serious health problems for those who are always sleep deprived.

But the reality is we try hard to get a good night’s sleep. It’s just easier said than done. So many culprits cause sleeplessness, some are even inevitable.

I hope these tips will help you get a better night’s sleep.

Ban Blue Light in the Bedroom

Avoid Naps

Block the Clock

Try a Leg Pillow

Avoid Coffee After 12

Keep Pets off the Bed

Put Your Neck in Neutral

Reserve Your Bed for Sleep

Set Your Body Clock

Time Exercise Right

Seal Your Mattress

Eat Right at Night

Rethink Your Drink

Stop Sipping After 8 pm

Lower the Lights

Use Sleeping Pills With Caution

Fall Asleep to White Noise

Skip the Smoke

Free Your Mind at Bedtime

Keep Your Room Cool