Did you decide that 2019 was the year you were going to get healthy? Whether you have gone off course or not, here are some tips to help you. You could start with a visit at a good physio like Health 2U Physios.
A vitamin deficiency could be stalling your weight loss
Are you struggling to lose weight? If you have been eating healthily and exercising regularly, it can be incredibly frustrating if your weight doesn’t seem to be budging. However, instead of thinking that you will never lose weight, no matter how hard you try, it’s worth exploring the issue further. There could be an underlying reason as to why you are unable to shed those excess pounds, and this could be a vitamin deficiency.
Have you started eating less of everything?
If your approach to weight loss is to eat less of everything, instead of eating less of certain foods and more of other foods, then you could experience nutrient deficiencies. This is because you are not eating enough of certain essential foods. This can also occur if you are treating multivitamins as a full substitute for real food. The longer you are on this type of diet; you will start to develop deficiencies in different minerals and vitamins. Over time, this will result in a stall in weight loss, and there could be other knock-on effects too, depending on what you are deficient in. So, while fewer calories are required for fat loss, you still need to consume more vegetables and meat so that you can get your essential vitamins.
A look at different vitamin deficiencies and their impact
So, let’s take a look at some specific vitamin deficiencies and the impact they have on weight loss. Vitamin B3 is important because it increases adiponectin, which is a weight loss hormone that is secreted by fat cells. Vitamin A is also vital for weight loss because it reduces the size of fat cells by supporting the gene that prevents food from storing as fat. Vitamin E also reduces body fat, as it prevents pre-fat cells from transforming into mature fat cells. Vitamin D is required in optimal amounts for the metabolism of carbohydrates. If you are deficient in Vitamin K, it can increase fat tissue while a Zinc deficiency can lead to increased appetite. Calcium is also important because it helps to burn fat cells while inhibiting the formation of them. Vitamin B5 can reduce hunger and also lower body weight through activating the enzyme lipase, which burns fat cells. Finally, a magnesium deficiency can harm the ability to use glucose for energy, and instead, it will be stored as fat.
Tips for people who want to give up smoking
A lot of smokers set themselves the challenge of giving up cigarettes once the New Year strikes. Unfortunately, a lot of people fail in their quest to kick the habit. There is no denying that giving up smoking is a difficult challenge. However, there are ways you can make it a lot easier for yourself. Read on to discover ten effective give up smoking tips.
- Don’t do it alone – Teaming up with a friend is ideal. You can both encourage each other. When you are experiencing cravings your friend will be there to provide you with motivation and vice versa.
- Gradually kick the habit – Don’t just say ‘I’m quitting smoking tomorrow’. You have to do it gradually if you want to have the best chance of succeeding. Set a quitting date and then pick milestones prior to this where you can reduce your daily intake. For example, move from cigarettes, to e-cigs, like those at Aspire e Cig UK, to not smoking at all. This will make the transition a lot easier.
- Find a distraction – When you are experiencing a craving you need to have another activity ready to distract you. The worst thing you can do is sit there and think about it. Instead, go for a walk, read a book, play a computer game, or whatever else works for you.
- Get rid of all cigarettes in your home – A lot of people keep an ‘emergency cigarette’. Rather than helping you, this will only tempt you. Thus, make sure there is not a single cigarette left in your home.
- Don’t quit during a stressful period – If you know work is going to be extremely stressful over the next month, aim to quit afterwards. You are only going to make the challenge more difficult for yourself if you have other stresses going on at the same time.
- Change your diet – There are certain foods and drinks, such as meat and alcohol, which make alcohol more appealing. Try and avoid these – especially in the early stages of quitting.
- Tell everyone – If people know you are trying to give up smoking they will respect this. They won’t try and tempt you with a cigarette and they will provide the support you need.
- Recognise when you are most likely to smoke – Do you have a cigarette on your work break? Perhaps you are someone who has one as soon as they wake up? Do you smoke whilst on the phone? Or, maybe you like to spark up when enjoying a night out clubbing? By knowing when you smoke the most you will be better prepared to deal with it.
- Try electronic cigarettes – If you are really finding it difficult try an electronic cigarette. This will make you feel like you haven’t even quit smoking. Nevertheless, it is vital to recognise that e-cigs still contain nicotine. They are however absent of tar – which is the most dangerous element of a cigarette.
- Want to quit – Last but not least, you are only going to truly succeed in your quest to give up cigarettes if you really and truly want to kick the habit.
This is a collaborative post.