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weightlossstrategies · 2 years

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How to Shed Pounds Without Consuming Less

Has your doctor advised you to lose weight because you have a high BMI and fall under the "obesity" category? Here are some tips for weight loss without dieting.

Have you arrived to the conclusion that it is time to change your way of life? Who wants to go on a diet, so you don't want to? To reduce weight, we must eat less and move more.

It all boils down to simple math: the difference between the calories consumed and expended. Many recent fad diets guarantee immediate results, but will they stick around?

Simple no is the response. These outcomes won't only pass away; they'll also wear you out and make you unhappy and dissatisfied. There is no denying that losing weight is challenging.

But there are ways to get rid of those extra pounds, boost your energy, and elevate your mood that have been scientifically proved to work. To achieve your goals, you don't need to follow a rigorous diet. Here are some advice on how to slim down without dieting.

Simple diet-free weight loss methods

Consume thermic foods

Nutrients included in thermogenic meals help the body's metabolism naturally. These meals need more energy for the body to digest, absorb, and metabolise, which, when taken, might have a thermic impact and cause weight loss.

The most powerful thermic impact is produced by protein-rich meals including fatty fish, eggs, beans, almonds, and dried beans. Berries, leafy greens, coffee, green tea, and chilli peppers are other fantastic metabolism-boosting foods.

Exercise first thing in the morning

One of the best methods to lose weight and keep it off in the long run is through physical exercise. Decreased blood pressure, improved weight control, and a lower chance of chronic illnesses including cancer, heart disease, and type 2 diabetes are all long-term health advantages.

Exercise in the morning has had encouraging outcomes. By working out in the morning, you can leave the day behind you and not have to worry about what the rest of the day has for you or any additional tasks that could prevent you from working out in the afternoon.

Your fitness plan should include strength training. At rest, muscles burn more energy than fat, which causes a quicker metabolism. Strength training increases lean body mass, which you can lose as you age or lose weight, and burns calories for several hours after your workout.

Begin with a nutritious breakfast

The remainder of your day can be greatly influenced by having a nutritious breakfast consisting of whole foods in the morning. Lean protein, healthy fat, and whole grain carbs should all be included in a nutritious breakfast in order to help minimise cravings and suppress hunger throughout the day.

A cup of oats for the grains, boiled eggs for the lean protein, and a piece of avocado for the beneficial fat may make up a nutritious breakfast to start the day. A weight loss expert claims that breakfast can trigger diet-induced thermogenesis (DIT) by revving up your metabolism early in the day.

Dining out? — no worries

Nutritional information for several restaurants and things that might not be on the menu is now included in many new health trackers.

Avoid consuming huge quantities of high-calorie meals with little to no nutritious value, such chips, cookies, and sugary beverages, to lessen sensations of hunger.

Fruit juice must be avoided

Water is one of the finest drinks to consume when you are thirsty since it has a direct relation to weight reduction, has no calories, and fills you up. Fruit juice could be a terrific choice, but even if it is marked as "100% juice," its sugar content is likely to be considerable.

Have a restful night's sleep

To lose weight, getting a good night's sleep is just as crucial as eating well and working out. Most individuals don't get enough shut-eye at night.

Weight reduction experts claim that children and adults who don't get enough sleep at night are more likely to be overweight.

Snack on healthy foods

Missing meals might cause a binge later in the day, which can result in excessive eating. Having a snack is a great strategy to stave off hunger. You should only select high-grade snacks since their quality is crucial.

The following are some fantastic low-carb, high-protein healthy snack suggestions to aid with weight loss:

Peanut butter and celery sticks

Greek yogurt with beef jerky

Tuna

Mixed nuts

A excellent method to make sure you have something on hand when hunger hits is to prepare your snacks in advance. You may lessen your likelihood of overeating at a fast food joint or convenience shop by packing nutritious snacks.

Consume fewer calories

We are all aware that in order to lose weight, we must consume less calories than what our bodies use. No matter how hard you work out and avoid meals rich in calories, it all boils down to simple math.

Find out how many calories your body needs to burn off fat, then download a health tracking software that lets you manage your daily calorie intake. When you consume your meals and snacks, log them in or, if they have labels, scan them.

The most common myths about weight loss

On the internet, there is a deluge of weight loss advice. Here are a few of the most widespread myths, falsehoods, and misconceptions around weight reduction.

Fast food is always filling

Many fast food establishments have started to provide healthier alternatives as people's awareness of their health has increased. Some restaurants, like chipotle, just focus on delivering healthy cuisine.

In most restaurants, you can order something quite healthy, and most fast food establishments provide healthier options for their primary menu items.

These meals might not satisfy the requirements of every health-conscious person, but they are a fantastic alternative if you lack the energy or time to cook a balanced dinner.

Fat causes fat

Protein and carbs offer just four calories per gramme of fat, compared to about nine for fat. Fat is a calorie-dense substance that is frequently included in processed meals. However, as long as your calorie consumption is within a reasonable level, fat does not make you obese.

Furthermore, multiple studies have demonstrated that diets high in fat but low in carbohydrates result in weight loss. While consuming fatty, high-calorie junk food will surely result in weight gain, this macronutrient is not the only one to blame. Healthy fats are necessary for your body to function properly.

Obesity is a result of willpower rather than biology

It is untrue to assume that your weight is purely a function of your willpower. Numerous causes contribute to obesity, making it a complex illness with many different facets.

Numerous medical problems including hypothyroidism, PCOS, and depression can all raise your chance of acquiring weight, as can a number of hereditary variables linked to obesity. It is considerably harder to reduce and maintain weight when there are several hormones and biochemical pathways in an obese person's body that regulate body weight.

Eat less and move more

The most common misconception about losing weight is that body fat is only stored energy. Therefore, it seems sense that eating less and exercising more would lead to weight loss.

Although in principle this suggestion makes sense, especially if you choose a permanent lifestyle change, it is not acceptable for those who are seriously struggling with their weight. Most people who heed this advise gain back any lost weight due to physiological and metabolic considerations.

Simply urging an obese person to eat less and walk more is comparable to asking a sad person to brighten up or an alcoholic to cut back on their drinking.

To conclude:

You want to alter your way of living to incorporate more nutritious meals and exercise so that you may feel, look, and behave better without feeling deprived or worrying about food all the time.

It should be noted that most of these misconceptions are incorrect. The connection between food, body, and weight is much more complicated. Learn about evidence-based dietary and lifestyle adjustments you can make if you want to reduce weight.

#weight loss #diet plan #usa #blue springs #weight loss expert #dieting tips #losing weight

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furiousgoldfish · 4 years

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Trauma symptoms caused by childhood abuse

Early symptoms (childhood and teenage years):

Inability to show pain and vulnerability to others

deep belief that you ‘have to be tough’, secretly fearing that you’re weak and pathetic if you ever shed any tears or break down in pain

personality changes from outgoing and social, to isolated and quiet, trying not to be noticed

feeling like there’s something deeply wrong with you, deep belief that you’re some kind of monster who deserves to be punished

fear that if someone finds out about whats happening to you, they will blame you and hurt you worse

anxiety around adults, always being scared you’ll annoy someone and be hurt for it

very low attention to your needs and wants, feeling pride in neglecting your own well being, even neglecting your pain

belief that your value is tied to how much pain and mistreatment you can endure

urge to self harm, or outright hurting yourself

feeling like you want to disappear, or not be born at all, contemplating suicide

self hatred, feeling extremely negative about yourself and feeling like things would be better if you didn’t exist

spending phases of time being emotionless, feeling like a zombie and not caring about anything

foreshortened sense of future (belief that you wont live for much longer, inability to see your future or plan for it)

not feeling the consequences of events in the real time, or not at all; for instance, being completely unphased by a violent outburst or screaming, not feeling pain when you’re hurt, or not feeling the exhaustion when you’re clearly overworked

strong urge to not think about certain topics or events, or inability to do so

fear that your body is wrong and disgusting, anxiety about anyone seeing it but desperate need for validation that you’re normal

deep sense of shame in yourself, your actions and your appearance

strong investment in finding excuses for people who do bad things, always trying to see things from their angle and to forgive them

feeling like the blame for any bad thing in the world can be put on you

not feeling like a human being, belief that you’re less than human

feeling like your home is not here and you do not belong on this planet

feeling uncomfortable being touched and wanting people to back off

uncontrolled ourbursts of rage

looking for anything to soothe your pain or distract you, indulging with obsessions or drugs

early development of anxiety disorder, depression, insomnia, ocd

trying to regress your age and force yourself to stay younger than you are, because you feel like your value is dropping with age and nobody will care for you anymore

trying to desperately take control over some aspects of your life, which can result in overdoing or completely neglecting school, losing yourself in virtual life, eating disorders, self harm or magic thinking that enables you to believe you can control your circumstances

in case of a sexual trauma, innapropriate sexual behaviour, deep shame tied to your body, indulging in sexual interactions even before puberty, feeling like you’re meant to be used, violent or forceful sexual fantasies accompanied with shame, fear of touch, fear of anyone finding out, reaching out for pornographic material to put your experience into perspective

feeling desperate to appear normal and clinging very strongly to the perception that your childhood is normal

Later symtoms, can develop anytime after puberty, can be in 20s or 30s or even 50s:

Emotional

Flashbacks, nightmares, panic attacks, freezing up in terror, beyond average amounts of fear and dread

Trust issues, either trusting without suspicion even when you shouldn’t or trusting nobody and feeling completely alone in the world

Episodes of re-living traumatic events from childhood or later in life; emotional meltdowns

Being unable to leave the past and feeling frozen in the moments of trauma

Emotional flashbacks, feeling the events from past as if they’re happening now, except this time you feel it thousand times stronger and completely fall apart from the horror of it

Feeling unstable, ashamed for not being able to control your emotions, fear of being judged, mocked or humiliated for it, trying desperately to not feel it, using distractions or drugs

Self doubt, struggling to know what is real and what isn’t, doubting your memories and emotions, trying to only feel what you believe is obliged from you

Questioning the past over and over again, trying to find sense and who to blame

Trying desperately to put your relationship with your abuser(s) into perspective, feeling both guilt and obligation towards them, but also rage and desire to take over control from them

Self harm, self-destructive behaviour, suicidal behaviour, wanting to die to end the pain

Deep and overwhelming grief over loss of childhood and loss of trust in people you believed wouldn’t hurt you, or believed they were doing it for your good, which now proved not to be true

Depression, loss of joy in anything you used to like doing, loss of optimism in life

Losing the courage to try anything, regardless of how much it would benefit you, if there’s even a slight chance of getting hurt in a way you find impossible to endure, living passively

Feeling irreparably damaged and ruined

Getting lost in maladaptive daydreaming, fiction, or the virtual world, feeling unable to face reality, falling to obsessions or addictions to endure the pain

Feeling other people’s feelings as if they’re your own, especially feelings of pain, anxiety, fear, nervousness, anger or grief; trying to soothe them and especially having strong reactions to anger

Feeling overwhelmed whenever around people, feeling the urge to self-isolate and to be completely alone

Being hit with extreme amounts of rage and struggling to process it; worrying about misdirecting the rage or acting on it, violent fantasies

Getting stuck in a mindset of a child and barely able, or unable to do any grown-up tasks

Struggling to achieve even minimum function, or not functioning at all

Losing the will or the energy to participate in any activities you used to enjoy

Fighting or indulging the urge to normalize what happened or make it ‘not that bad’, trying to re-live it in a way that wouldn’t be traumatic, especally with sexual trauma, needing to perceive it as if it would be normal only if it was ‘consensual’ or more controlled and trying to find a way to frame it as ‘not that big of a deal’ and denying it’s hurting you

Beating yourself up horribly for still being upset and traumatized by events that happened long ago

Inability to have friends or form connections with others, high alert for betrayal and manipulation

Avoding places and people connected to the trauma, getting easily triggered and forced to re-live something that needs recovery time of days or weeks

Losing your sense of reality; not being sure where you are or what year is it for some periods of time, feeling like you’re going crazy

Only being able to focus on surviving a short amount of time (just trying to get thru the day or week)

Physical

Extreme anxety; trembling, spending prolonged amount of time tense and expecting danger and pain at every second, inability to calm down, limbs not working properly, fainting out of fear

Continually activated “fight or flight” response, always feeling endangered, trouble digesting food because your body shuts down your digestion in order for you to be able to escape faster, vomiting, stomach pains after eating

Hyperventilation, problems with breathing, feeling there’s “no air” in small or crowded spaces

Chronic exhaustion, feeling heavy weight over your body, having difficulty moving at all

Chronic pain, tension in your body never leaving, physical pain appearing when you’re experiencing emotional pain, chest pain, heart palpitations

Problems with blood pressure, fainting easily

Dissociation (feeling detached from your emotions and/or body, feeling numb and unreal, your body not feeling yours, feeling outside your body or like you’re stuck in someone else’s body)

Memory issues, not being able to remember whole parts of your life, weak short term memory, not being able to look back on your life in linear way or put the events in they order they happened in, mixing several events into one, remembering feelings but not events

Increased sensitivity to noise, getting very upset at any non recognizable sound, reacting with irritability or rage to background noises, or with terror at loud noises; needing complete silence, or constant soothing background noise

Extreme sensitivity to stress, having to block out stressful things from memory, having physical reactions to stress, like shaking, your hair falling out, feeling incapable of dealing with even minimally stressful tasks

Dry mouth in the night, overheating during the nightmares, getting so distressed after sleep you can’t move from the bed for hours, not calming down for days

Not being able to control your body, falling down and shaking uncontrollably, even trashing around as your body processes violence done to it

Not being able to relax or calm down without experiencing physical pain, feeling addicted to abuse and indulging in self harm, or letting someone else hurt you so that you might gain a moment of not feeling tense, stressed and scared

Feeling sensations of pain or discomfort on your body even when nothing is happening to it, especially the body parts that have been violated in some way; in case of sexual trauma it would mean private parts, in case of overworking yourself or break yourself with effort, pain in all muscles and joints

In case of sexual trauma, reoccurring memories of it, trouble figuring out your sexuality, wanting to escape your body or perceiving it in a distorted way, urge to repeat the trauma to get desensitized to it, hypersexual behaviour or complete lack of interest in sexuality

Weight gain or loss, hatred of your body and desire to change or hurt it, or complete neglect over body, lack of any self care of even acknowledging you need it

Difficulty sleeping or being awake, feeling too high alert to fall asleep or dropping out of consciousness from overexhaustion

Inability to focus or finish tasks, procrastinating or feeling sick just knowing there is a task you have to do.

If you struggle(d) with 5 or more of early ones, or 5 or more of later ones, you’ve been dealing with trauma.

#trauma #child abuse #cptsd #emotional flashbacks #complex ptsd #abuse #abusive childhood #traumatic childhood #checklist #trauma symptoms #long term abuse

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gothamblacka · 4 years

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cognitive assessment.

bold all that apply to your muse’s current mental state; italicise any that apply to your muse’s past mental state — repost don’t reblog !

alcoholism: or alcohol use disorder ( aud ), is a broad term for any drinking of alcohol that results in mental or physical health problems.

amnesia: a deficit in memory caused by brain damage, disease, or psychological trauma.

anxiety: a mental health disorder characterised by feelings of worry, anxiety, or fear that are strong enough to interfere with one’s daily activities.

appetite loss: a reduced desire to eat.

binge eating: a psychological illness characterised by frequently eating excessive amounts of food, often when not hungry.

co-dependence: dysfunctional and maladaptive relationship reliant on another person’s dependence on the affected individual.

cynicism: an inclination to believe that people are motivated purely by self interest ( scepticism ), or to question whether something will happen or whether it is worthwhile ( pessimism ).

defensiveness: the tendency to be sensitive to comments and criticism and to deny them. to constantly protect oneself from criticism, exposure of one’s shortcomings, or other real or perceived threats to the go.

depersonalisation: a state in which one’s thoughts and feelings seem unreal or not belonging to oneself.

depression: a mental health disorder characterised by persistently depressed mood or loss of interest in activities, causing significant impairment in daily life.

derealisation: alteration in the perception or experience of the external world so that it seems unreal.

devaluation: defense mechanism used when a person attributes themselves, an object, or another person as completely flawed, worthless, or as having exaggerated negative qualities.

displacement: an unconscious defense mechanism whereby the mind substitutes either a new aim or a new object or goals felt in their original form to be dangerous or unacceptable.

dissociation: is any state of a wide array of experiences from mild detachment from immediate surroundings to more severe detachment from physical and emotional experiences, such as a disconnect from reality.

drug abuse: the extreme desire to obtain, and use, increasing amounts of one or more substances.

dysphoria: a state of unease, or generalised dissatisfaction with life.

emotional detachment: an inability to connect with others on an emotional level, as well as coping with anxiety by avoiding certain situations that trigger it; it is often described as “ emotional numbing ” or dissociation.

flashbacks: an involuntary recurrent memory, is a psychological phenomenon in which an individual has sudden, usually powerful, re-experiencing of a past experience or elements of said experience.

flat affect: a severe reduction in emotional expressiveness. they may not show the signs of normal emotion, perhaps may speak in a monotonous voice, have diminished facial expressions, and appear extremely apathetic.

guilt: a cognitive or emotional experience that occurs when a person believes or realises — accurately or not — that they have compromised their own standards of conduct or have violated a universal moral standard and bear significant responsibility for it.

hallucinations: an experience involving the apparent perception of something not present.

hypersomnia: or excessive sleepiness, is a condition in which a person has trouble staying awake during the day.

hypervigilance: an enhanced state of sensory sensitivity accompanied by an exaggerated intensity of behaviors whose purpose is to detect activity.

hypochondria: ( also known as illness anxiety disorder ) is a condition in which a person is inordinately worried about having a serious illness.

idealization: the action of regarding or representing something as perfect or better than reality.

insomnia: a sleep disorder where people have trouble sleeping. they may have difficulty falling asleep, or staying asleep as long as desired. insomnia is usually followed by daytime sleepiness, low energy, and a depressed mood.

intellectualization: a defense mechanism by which reasoning is used to block confrontation with an unconscious conflict and its associated emotional stress — where thinking is used to avoid feeling. it involves removing one’s self, emotionally, from a stressful event.

introjection: regarded as the process where the subject replicates in themselves behaviours, attributes, or other fragments of the surrounding world, especially of other subjects. cognate concepts include identification, incorporation, and internalisation.

isolation: a defense mechanism in psychoanalytic theory characterized by individuals defending themselves from possible threats by mentally and physically isolating themselves. by minimizing associative connections with other thoughts, the threatening cognition is remembered less often and is less likely to affect self-esteem or the self concept.

low self esteem: a person with low self esteem feels unworthy, incapable, and incompetent.

narcissism: is the pursuit of gratification from vanity or egotistic admiration of one’s own attributes. narcissistic personality disorder ( npd ) is a personality disorder in which there is a long term pattern of abnormal behaviour characterised by exaggerated feelings of self importance, an excessive need for admiration, and a lack of understanding of other’s feelings.

night terrors: also known as a sleep terror, is a sleep disorder, causing feelings of terror or dread, and typically occurs during the first hours of stage three to four rapid eye movement ( nrem ) sleep.

obsessive compulsion: obsessive-compulsive disorder ( ocd ) is a common, chromic, and long — lasting disorder in which a person has uncontrollable, reoccurring thoughts ( obsessions ) and behaviours ( compulsions ) that they feel the urge to repeat over and over.

panic attacks: a sudden overwhelming feeling of acute and debilitating anxiety.

passive aggression: a tendency to engage in indirect expression of hostility through acts such as subtle insults, sullen behavior, stubbornness, or a deliberate failure to accomplish a required task.

paranoia: the irrational and persistent feeling that people are “ out to get you. ” the three main types of paranoia include paranoid personality disorder, delusional disorder, and paranoid schizophrenia.

phobias: an extreme or irrational fear of or aversion to something.

projection: psychological projection is a defense mechanism people subconsciously employ in order to cope with difficult feelings or emotions. it involves projecting undesirable feelings or emotions onto someone else, rather than admitting to or dealing with the unwanted feelings.

psychosis: a severe mental disorder in which thought and emotions are so impaired that contact is lost with external reality.

rationalization: a defense mechanism in which controversial behaviors or feelings are justified and explained in a seemingly rational or logical manner to avoid the true explanation, and are made consciously tolerable — or even admirable and superior — by plausible means.

regression: a psychological defense mechanism in which a person abandons age — appropriate coping strategies in favor of earlier, more childlike patterns of behavior. this regression is a form of retreat, bringing back a time when the person feels safe and taken care of.

risky sex: risky sexual behavior is commonly defined as behavior that increases the probability of contracting sexually transmitted infections, diseases, becoming pregnant, or making a partner pregnant. drug use is associated with risky sexual behavior.

somatisation: the manifestation of psychological distress by the presentation of bodily symptoms.

splitting: ( also called black — and — white thinking or all — or — nothing thinking ) is the failure in a person’s thinking to bring together the dichotomy of both positive and negative qualities of the self and others into a cohesive, realistic whole.

sublimation: is a mature type of defence mechanism, in which socially unacceptable impulses or idealizations are unconsciously transformed into socially acceptable actions or behavior, possibly resulting in a long — term conversion of the initial impulse.

suicidal ideation: ( also known as suicidal thoughts ) is thinking about or an unusual preoccupation with suicide. the range of suicidal ideation varies from fleeting thoughts, to extensive thoughts, to detailed planning, roleplaying, and incomplete attempts.

sleepwalking: formally known as somnambulism, is a behaviour disorder that originates during deep sleep and results in walking or performing other complex behaviours while asleep. it is more common in children than adults and is more likely to occur if a person is sleep deprived.

suppression: the act of stopping oneself from thinking or feeling something. it is generally assumed ineffective because even if you suppress or hold back an emotion, like anger, that feeling returns with a vengeance.

thousand yard stare: a phrase often used to describe the blank, unfocused gaze of soldiers who have become emotionally detached from the horrors around them. it is also sometimes used more generally to describe the look of dissociation among victims of other types of trauma.

triggers: something that sets of a memory tape or flashback transporting the person back to the event of their emotional trauma. triggers are very personal ; different things can trigger different people. the survivor may begin to avoid situations and stimuli that they think triggered the flashback.

trust issues: a person with these kinds of thoughts may construct social barriers as a defense mechanism to ensure that trust is not lost again. these barriers are often a person’s way of avoid the pain, rejection, or guilt associated with mistrust.

violence: the intentional use of physical force or power, threatened or actual, against oneself, another person, or against a group or community, which either results in or has a high likelihood of resulting in injury, death, psychological harm, maldevelopment, or deprivation.

temper: a reflection of irritation or rage, a propensity to be angered rapidly.

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#gothamblack / games

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9ths · 4 years

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cognitive assessment. bold all that apply to your muse’s current mental state; italicise any that apply to your muse’s past mental state — repost don’t reblog !