There are myths surrounding weight loss, especially when it comes to women. The first myth is that it is all about what you eat, and this is where diets come in. They focus merely on just what you're eating, and there are many various types of eating plans. We're not one-dimensional women. So when it comes to weight loss, you need something more than a one-dimensional or a one avenue to losing weight. If you've been focusing on the food and you feel like you're frustrated, you are not alone.You are not the failure.It is the diet or the eating plan that is failing you, because you are so much more than what you eat.

3 Weight Loss Myths

When you completely eliminate a certain food group, that's no fun.You're depriving yourself.

Myth #2 you need to eliminate complete food groups

While movement is very important, you don't need to exercise ad nauseam to get the results that you want to get.There are three other pillars, other than just focusing on the food and movement, that are involved when it comes to weight loss.And, unfortunately, a lot of weight loss programs out there, they do not address every single pillar when it comes to losing weight. They merely address one or two, and so then you're left feeling frustrated and you're feeling all alone in your journey. And then you feel like that you're the failure because if this works for so many people, why is it not working for me? It's because you are not just what you eat. You are not just your movement or the exercise.

The third myth when it comes to weight loss is you must exercise a lot.

There are other pillars that are involved in weight loss.If you do not get a handle and address those three other pillars, you might see some results. But either you don't maintain it, which 90 to 95% of women who lose weight, they gain it all back within six months or less, usually with some more pounds and inches added on to their bodies.

Pillars to weight loss

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Health

Step 1: Forget what you’ve learned. You may have heard that you need to exercise more and eat less. There are so many different factors that go into losing weight. A calorie is not just a calorie. For instance, sugar calories work differently on you than vegetable and protein calories. Consume too much sugar and it all turns to fat. And the diet foods that many of us turn to are full of sugar! Get rid of the diet mentality. Instead, think about how you feel after consuming the calories.

Lose Weight Now

The brain does not instantly register when your stomach is full. It takes your brain 20 minutes to send you that signal and for you to get that comfortably full feeling. That means that you need to slow your eating down. Even if you are making healthy choices with your foods, you still need to slow down. Only you can know what is the right amount for your unique body. But you must take the time to slow down and listen to it.

Step 2: Slow Down

Stress has a huge impact on weight. It causes weight gain, especially in the belly area. Eating when under stress, your body cannot properly digest food & it will be stored as fat, no matter how healthy the meal. Stress turns off digestion. You can trick the brain into thinking you are relaxed & your body will turn on digestion & not store the meal as fat. It’s as easy as breathing! Before eating, breathe in for a count of 5, hold that breath for a count of 5 and then exhale for 7-do ten times.

Step 3: Stress-less

All those foods labeled low-fat & fat-free have added sugar, and, because that diet food tastes so good you keep buying it thinking it will help you to lose weight. Yet, you still struggle and you may have actually gained weight. All of this hidden sugar you are consuming is the culprit. It is the sugar that makes you add on the pounds. Check out the label on your fat-free foods and you’ll be surprised at the amount of sugar that is in it. So eat the full-fat version.

Step 4: Eat Full Fat

It sets you up for weight loss success the rest of the day. Breakfast should be your second largest meal, not the smallest, and you need to eat a high protein breakfast. Eating breakfast within an hour of waking stokes the fire of your metabolism. Your body will become a fat burning machine! If your breakfast is usually a high carbohydrate such as cereal, bagels, & donuts, switch it to a high protein breakfast such as eggs, steel cut oats, Greek yogurt, or a high protein meal replacement shake.

Step 5: Eat Breakfast

Internationally recognized Parenting Expert, Madeleine Davis brings together 30 top experts to contribute their best strategies in their area of expertise to help mothers be the best they can be so they can get inspired, find answers, begin to take action and see results!

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Parenting

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Madeleine Davis

The One Thing Every Mom Needs To Know

Here are some reasons that may apply to you as to why you are craving sugar:<ul><li>You are using artificial sweeteners</li><li>You sleep poorly</li><li>You are stressed</li><li>You are eating to soothe your emotions or to feel better</li><li>You body needs certain minerals</li></ul>The above are the most common reasons why many of us, especially women crave for this.

Why You Get Sugar Cravings

Since they are so much sweeter than regular sugar, they change how you taste the food. They make you want more sweetness and you, as a result, crave sugar.Here are other ways artificial sweeteners affect you:<ul><li>Increase your craving for food</li><li>Cause you to eat more foods with sugar the next day</li><li>Cause you to want higher calorie and high fat foods including sugar</li><li>Heightens sugar cravings and dependence because they are sweeter than sugar</li></ul>You may want to reconsider that artificial sweetener.

1. Artificial Sweeteners

Effects of poor sleep include:<ul><li>Increase in the hunger hormone <a href="https://www.webmd.com/diet/features/your-hunger-hormones#1">ghrelin</a> – you eat more high calories foods especially sugar, the next day</li><li>The appetite suppressant hormone leptin is decreased</li><li>You have after dinner cravings causing you to eat more high calorie sugar rich foods even when you have had a big dinner</li><li>Low energy the next day so you subconsciously reach for a bagel, pastry or donut for a sugary energy boost</li><li>You eat more food the next day</li><li>You don’t feel satisfied, so you crave sugar</li></ul>

2. Poor Sleep


Stress is another cause of your sugar cravings. You do not need to feel stressed out for stress to affect you.Even low levels of stress and relational tension whether it be with a friend, family member, partner, or co-worker can cause you to crave sugar.According to <a href="https://study.com/academy/lesson/chronic-stressors-definition-examples.html">Study.com</a>, Chronic stress is the stress that is long in duration such as chronic pain or recurs, again and again, such as staying late at work multiple nights. More than 40 million of us deal with chronic stress.

3. Stress 

1. <a href="https://www.healthinsiders.com/stress-affects-weight-loss-goals">Lower your stress</a>2. Get better sleep3. Check your foods for artificial sweetenersHow to stop sugar cravings in the evening<ul><li>Go for a short walk – get away from the temptation</li><li><a href="https://www.healthinsiders.com/high-protein-diets">Eat more protein</a> at dinner – protein fills you up and satisfies so it cuts those cravings</li><li>Stay away from diet sodas at dinner as they contain artificial sweeteners causing cravings</li></ul>

How to Stop Sugar Cravings Instantly

Is sugar craving preventing you from losing weight? Here you can discover the causes and the actionable steps you can take to beat those cravings.

Why We Get Sugar Cravings? (Reasons & How to Stop Them)

Sleep is very important when it comes to weight loss and overall health. Sleep is so important that The Centers for Disease Control and Prevention<a href="https://www.healthinsiders.com/sleepless-nights-losing-weight#References">[1] </a>has contributed poor sleep to health issues such as:<ul><li>Weight gain</li><li>Type 2 diabetes</li><li>Cardiovascular disease</li><li>Depression</li><li>Obesity<a href="https://www.healthinsiders.com/sleepless-nights-losing-weight#References">[2] </a></li></ul>When you lack good sleep: <ul><li>Your levels of leptin are decreased</li><li>Your levels of ghrelin, the hunger hormone, is increased</li><li>You are hungry</li><li>You eat high calorie foods</li><li>You eat more food</li></ul>

Sleep and Weight

Are you tired of exercise and diets and still not losing weight? Perhaps a proper sleep may assist you with getting off that additional fat.

Is Your Sleep Deprivation Preventing You From Losing Weight?

Here are some reasons that may apply to you as to why you are craving sugar:  <ul><li>You are using artificial sweeteners </li><li>You sleep poorly </li><li>You are stressed </li><li>You are eating to soothe your emotions or to feel better </li><li>Your body needs certain minerals </li><li>Increase in the hunger hormone <a href="https://www.webmd.com/diet/features/your-hunger-hormones#1">ghrelin </a>– you eat more high calories foods especially sugar, the next day </li><li>The appetite suppressant hormone leptin is decreased </li><li>You have after dinner cravings causing you to eat more high-calorie sugar-rich foods even when you have had a big dinner </li><li>Low energy the next day so you subconsciously reach for a bagel, pastry or donut for a sugary energy boost </li><li>You eat more food the next day </li><li>You don’t feel satisfied, so you crave sugar </li></ul><ol><li>Lower your stress - Do deep breathing exercises. Take a deep breath in, hold if for five seconds, and slowly let it out. Do this as many times as needed. Mediate or listen to some calming music. You can also journal as a way to get out of your head and lower your stress. </li><li>Get better sleep - Sleep in the dark. Use blackout curtains or a sleep mask. </li><li>Check your foods for artificial sweeteners - Cut back on the amount you use. Check the ingredients labels on the foods in your cabinets for artificial sweeteners so you know how much you are consuming. Switch to stevia or erythritol as they have not been shown to cause sugar cravings. </li><li>Check-in with your emotions - Are you hungry for sugary foods due to physical hunger or to elevate your mood? What is the emotion behind the craving? Find healthier alternatives such as going for a walk, talking to a friend, or writing in a journal. </li></ol>

Why You Have Cravings and How to Stop Them

Got cravings? Feel like you are eating everything in the house? Gained weight? Learn why you have cravings and how to stop them!

3 Weight Loss Myths

The One Thing Every Mom Needs To Know

Why We Get Sugar Cravings? (Reasons & How to Stop Them)

Is Your Sleep Deprivation Preventing You From Losing Weight?

How to Stop the Cravings - Pamela Pedrick RN, CHC

Pamela Pedrick