Fluid retention (bloating) is very common and extremely frustrating to a dieter. Often, you may lose weight, but because the body retains fluid at this time, you may find the scales are reading higher. Many women break their diet at this time. |
Imagine following a diet for 2 weeks and finding that you have put on 2 lb. Be prepared for this, you may lose 2 lb of weight and hold 3 lb of fluid. Don’t panic, expect it and ignore it, it will fall off the next week
This is the time when you feel fat, your thinking is scattered or you may feel emotionally touchy. Little annoyances become major frustrations, your face breaks out, your hair is lifeless and you"re craving sugar, bread and salt. Headaches and stomach pain are common, muscles feel achy, feet swell and you feel tense and stressed out.
Please keep a calendar and mark in your cycle. Prepare in advance and make allowances for this time. Make time for yourself, plan your month in advance, and avoid having stressful or busy appointments at this time. Use this time to do something special or simply pull back and only do the absolute necessities. Pamper yourself a little (or a lot). If you break your diet, be kind, gentle, and forgiving.
Drinking too much fluid does not cause fluid retention. Fluid can fluctuate due to hormone levels or too much salt. Often, people who habitually don’t drink enough retain fluids. Your body may store fluid in case of an emergency if it has become accustomed to your habit of not drinking enough. (It is also thought that the same applies with food. If you habitually diet, the body starts to store calories faster in anticipation of not having enough to eat.)
Drinking approximately 8 glasses of fluid a day is recommended (water is best and calorie free). People often mistake dehydration for hunger. Water helps digestion and elimination. It’s also great for your skin.
Dehydration can cause headaches, fatigue and constipation. Too much coffee dehydrates you and stimulates the Adrenal Glands (leading to exhaustion). I won"t go into telling you why you shouldn"t drink soft drinks/soda or cordial, let me just say, "In my opinion - don"t drink them!" Artificial or low-cal soft drinks can be seen on many an obese person"s dinner table, so what does that tell you?
Many people use food as a stress buster. If stress is left unchecked, it will build and accumulate. Quite often we do not even realize that we are stressed until it is too late. It’s very difficult to reduce stress when we are stressed. Deep, slow breathing must be incorporated into your weight loss plan. By deep breathing throughout the day, you will be able to diffuse stress and prevent its build up.
Keeping up your oxygen level further helps by improving digestion and releasing toxins from your body. When you are stressed, your metabolism is impeded, your muscles tighten, and you become exhausted. Breathing will keep your energy levels up and improve your sense of well-being. You may already have a habit of stretching your stomach muscles by eating. Why not replace this habit with stretching and releasing the stomach muscles with calorie-free air?
Motivation is the first step to losing weight. It is often the main reason why people fail. Before you even consider a diet or weight loss programme, consider your motivation.
If you want to lose weight for another person or a special event, you may be highly motivated for a short period of time. Often this encourages crash dieting with an expiry date built-in and may in many cases result in returning to old habits as soon as the objective is met.
Appearance can be a big motivator as society places a great deal of pressure on women to look good.
Relationships can also be a motivating force, particularly if we are looking for a mate or needing to rescue a failing relationship.
Although any or all of these may be valid motivators, I will point out that most do not serve a long-term result.
Big hurdles to overcome are the feelings of punishment, guilt, or resentment. If you feel you are starving yourself to please other people, you will hold anger and resentment. If you feel your new regime is a punishment on any level, you will become rebellious. Although these motivators are inspirational, they will not go the long haul. Do not start your diet without self-love. Even if you postpone starting for a week or so, it is vitally important that this new habit starts as a gift to yourself.
You may initially feel deprived or concerned that something important is being taken away. If there is even a hint within your own mind that you are bad, naughty, weak, unworthy, or unattractive, then you are doomed to fail, as the whole new regime will be a punishment and a hardship. Sub-consciously, you will be looking forward to the day when you can return to ‘being normal’.
Here"s an important insight:
If you go back to doing what you were doing before, you will go back to being the way you were before.
Eating well is about providing your body with the highest nutritional values. If your nutritional needs are not met, you will quickly become tired, unhappy and unwell. The right foods help to rebuild and repair your body, increase energy, improve immune function, detoxify, build muscle tissue and eliminate waste products. Most importantly, the food you eat will influence how you feel. How you feel influences your behaviour. Within just a week or two you may be happier, more energised, more motivated and slimmer. From this point the food thing becomes easier and easier.
The foods you choose need to be enjoyable. There are many options and a huge variety of choices. Don’t eat things you hate just because they are low-cal. The money you save on some things can be put back into more expensive and enjoyable options.
If you reduce the quantity then increase the quality; swap sausage for crayfish, biscuits for mangoes. If you like seafood, then buy oysters, prawns, smoked salmon and expensive fish. Don’t just eat lettuce and carrots; explore all of the fruits and vegetables.
Make your food delicious and special; cook with herbs and spices: garlic, chilli, basil, or coriander etc. Turn ordinary food into something special.
Keep a good veggie soup in the kitchen for those times when you will be tired, cold and hungry. Soup is quick, hot, filling and nutritious.
Eat less and more often. Large meals zap your energy. Too much food, particularly high in animal fat or too many protein combinations, will almost put you to sleep. Remember that being tired physically or mentally will be the biggest enemy to your success.
Dieting is the easiest thing in the world to understand - you need to put fewer calories in and more energy out. Eat highly nutritious foods and eliminate or greatly reduce empty calories.
Eat 5 serves of vegetables a day and at least 2 pieces of fruit. Minimize or eliminate saturated fat, sugar and flour. How simple is that?
All diets will have this information within their content. In order to sell a magazine, pill, potion, video or book you will be led into some spin on ‘scientific research’ and some fancy talk justifying its merit. This is not about you. This is about selling a product.
It is often suggested that your faulty metabolism is creating your weight problems. Well, yes in a way, your metabolism may be sluggish, but it is because you are not eating well and that you are carrying too much weight. The truth is that all of your bodily functions will be working less efficiently. You don’t need an expensive or mysterious ‘Metabolism Diet’ and even if there were such a thing, it would still get back to this:
1. Eating fewer calories
2. Moving your body more to burn off calories
3. Also, it will suggest eating high nutrition foods and eliminating low nutrition foods.
Then it makes the remarkable suggestion that their special formula has bought about this magical phenomenon!
Other popular diets at the moment are the ‘High Protein, Low-Carb Diets’. Protein foods take longer to digest and make you feel fuller longer. That much is true and protein is imperative to good health. Unfortunately, most people only think of protein as meat and dairy products. These products can be very high in fat and too much fat is very, very dangerous to your health.
Fat makes Fat
Too much fat will also make you feel tired and build up a high acidity level in your body.
Carbohydrates, in the form of fruit and vegetables will burn off faster, but that is not the issue. The issue with fruit and vegetables is that they are loaded with vitamins and minerals which will maintain, repair and rebuild your body.
Fibre in fruit and vegetables helps you to eliminate toxins and waste products. Most importantly, fruit and vegetables are loaded with antioxidants and enzymes. In short, they are major source of your energy, well-being and excellent health.
When you feel good, you eat less and move more. Don"t give up fruit and vegetables. Do eliminate sugar and flour. (There go cake, ice cream, pies, pastas, soft drinks, candy, donuts, cookies, chocolates and everything else you should have, and could have, eliminated without cutting back on vital nutrition).
Habitual crash dieting is very dangerous to your health. Short term, you will lose a lot of fluid and think you have lost weight, but you will find yourself putting it all back on very quickly. Long term, you risk permanent health problems. You will become deficient in many vitamins, minerals, antioxidants, enzymes and lack fibre.
There is strong evidence that this type of dieting has caused heart and kidney problems, osteoporosis and increased cancer risk.
Copyright Sonya Green
Author Bio :
Copyright Sonya Green. http://www.reinventingmyself.com Sonya is the author of a book called Reinventing Myself, and aslo offer some Guided meditation C.D's focusing on Stress Reduction, Weight Loss, Healing and Personal Growth, How to get what you really want and need.
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