HEALTHY LIVING

This Is Why Your Diet Isn’t Working

Published

3 years ago

July 6, 2021

FAB.NG

“I can’t lose weight no matter what!” Does that sound familiar? You’re doing everything right and your diet isn’t working. You’re not eating a lot, but you’re still gaining weight. Is it your fault? Are you doing something wrong? Did you choose the wrong weight loss plan? Are you simply meant to be overweight? The answer to all of those questions is probably no.

No matter what diet you’re on, no matter which weight loss expert you follow or workout program you practice, the secret to weight loss success is finding the right energy balance. You’ve got to burn more calories than you consume.

But it’s more complicated than it sounds because there are many factors that affect both your energy input (calories consumed) and your energy output (calories burned).

There are many factors that affect your daily calorie intake. Any of them could be the reason that you can’t lose weight, no matter what. Most likely, the problem is a combination of several factors. Evaluate each of them to see where you can make adjustments.

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Boredom: Mindless eating happens when we’re bored and we need a distraction. It’s one of the most common reasons we eat when we’re not hungry. So what’s the solution? Find another distraction, call a friend or go for a walk or eliminate your access to food when you know you’re going to be bored.
Low-fat pitfalls: Foods that are high in fat contain more calories. But many times these foods are more satisfying than low-fat foods that are high in sugar. So what’s the better choice? If you can eat a small serving and be satisfied, choose the higher fat option. But if you’ll be tempted to overeat, choose the lower fat, lower calorie option. Either way, exercise moderation and use portion control techniques even if you think a food is diet-friendly.

Stress: Many of us manage emotions with food. Food provides comfort, often gives us a sense of control and is a source of enjoyment. But those comfort calories add up. If you suspect that emotional eating is derailing your diet, consider healthy alternatives reduce stress. Take yoga, reach out to friends and family for support or find a behavioral health specialized who has expertise with food-related issues.

Physical factors: Medical conditions, like thyroid disease, can affect your daily caloric expenditure. Factors such as age and genetics also play a role in the number of calories you burn. Talk to your doctor about factors that affect your metabolism. Sometimes there are things you can do to give it a boost.
Your job: Occupations that require you to sit at a desk will decrease your daily energy output. You’re not likely to change jobs to lose weight, but you may be able to make simple changes in your office to increase your daily caloric burn. Stand while you type, skip the elevator and walk the stairs, turn sit-down meetings into walking meetings. Some companies are even installing treadmill desks to help workers increase their daily activity level and improve health.

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HEALTHY LIVING

Goosebumps In Hot Weather: Not Just A Chill, It Could Be A Warning Sign

Published

1 day ago

July 6, 2024

Adaeze Okechi

Goosebumps in Hot Weather: It Could Be a Warning Sign | Fab.ng

We all know goosebumps as those raised bumps on our skin that appear when we’re cold. But did you know you can also get goosebumps in hot weather? While it might seem counterintuitive, it’s actually possible.

However, goosebumps in hot weather can be a sign of something more serious than just a strange bodily reaction.

Understanding goosebumps

The science behind the bumps

Goosebumps, medically known as piloerection, are caused by tiny muscles beneath the skin called arrector pili muscles. When these muscles contract, they pull on the hair follicles, causing the hair to stand on the end and the skin to dimple, creating a bumpy appearance.

Evolved for warmth (usually)

This reaction is a leftover from our evolutionary past. In colder temperatures, piloerection traps a layer of air around the body, providing some insulation and helping us retain warmth.

Animals with fur experience the same phenomenon, fluffing up their fur to create a thicker layer for better insulation.

Goosebumps in hot weather: A sign of trouble?

So, why do we get goosebumps in hot weather when it doesn’t make sense to stay warm? It turns out, that goosebumps during hot weather can be a sign that your body is struggling to regulate its temperature. Here’s how:

Heat exhaustion

When the body gets too hot, it tries to cool down by sweating. However, sweating can become less effective in extreme heat or during intense exercise.

In this case, goosebumps might appear as the body attempts to trap a thin layer of air close to the skin for some minimal insulation, a leftover response that isn’t helpful in this situation.

Goosebumps along with other symptoms like heavy sweating, dizziness, fatigue, and muscle cramps could indicate heat exhaustion.

Fight-or-flight response

Sometimes, goosebumps in hot weather can be triggered by a sudden emotional response, like fear or anxiety. This is because the body’s fight-or-flight response diverts resources away from non-essential functions like sweating, which can lead to a temporary spike in body temperature and cause goosebumps.

Goosebumps in Hot Weather: It Could Be a Warning Sign | Fab.ng

When to be concerned

While occasional goosebumps in hot weather might not be a cause for alarm, there are situations where it’s important to seek medical attention:

Persistent goosebumps with other symptoms

If you experience persistent goosebumps along with symptoms like heavy sweating, dizziness, nausea, rapid heartbeat, or headache in hot weather, it could be a sign of heat exhaustion.

Early intervention is crucial to prevent it from progressing to heatstroke, a more serious condition.

Chronic goosebumps

If you frequently get goosebumps even in mild temperatures, it could be a sign of an underlying medical condition like thyroid problems, vitamin deficiencies, or certain neurological disorders. Consulting a doctor to determine the cause is important.

Staying safe in hot weather

Here are some tips to stay cool and avoid heat-related illnesses, including those that might cause goosebumps:

Stay Hydrated: Drink plenty of fluids, even if you don’t feel thirsty.
Seek Shade and Air Conditioning: Avoid prolonged exposure to direct sunlight, especially during peak heat hours. Spend time in air-conditioned spaces when possible.
Wear Loose, Breathable Clothing: Choose lightweight, light-coloured clothing that allows your skin to breathe.
Limit Strenuous Activity: Avoid exercising or engaging in strenuous activity during the hottest part of the day.
Take Cool Showers or Baths: Cooling down your body temperature can help prevent overheating.

By understanding why goosebumps can occur in hot weather and being aware of the potential dangers, you can take steps to stay safe and enjoy the warm weather comfortably.

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HEALTHY LIVING

6 Ways To Stay Informed Without Sacrificing Your Mental Health

Published

1 week ago

June 30, 2024

Adaeze Okechi

Staying informed without sacrificing your mental health | Fab.ng

In today’s fast-paced world, staying informed about current events feels like a constant race to keep up. It’s a double-edged sword. On one hand, staying informed empowers us to be active citizens, make informed decisions, and feel connected to the world around us.

But on the other hand, the constant barrage of news, especially negative stories, can leave us feeling overwhelmed and stressed. This negativity can be a real drain on our mental health, leading to anxiety, fatigue, and even feelings of helplessness.

The good news is there’s a way to navigate this information overload and find a healthy balance. Here are some tips to help you stay informed about current events without sacrificing your mental well-being:

1. Be a savvy news consumer

Not all news outlets are created equal. Instead of passively consuming whatever pops up on your social media feed, take some time to identify reliable sources known for accurate and balanced reporting. Look for established news organizations with a track record of journalistic integrity.

Steer clear of sensationalized headlines or news that seems to constantly push a specific agenda. Critical thinking is essential – ask yourself “Who is reporting this?” and “What is their perspective?”

2. Set boundaries and avoid the news cycle abyss

It’s easy to get sucked into a constant news cycle, endlessly refreshing apps and websites. Instead, set boundaries for yourself. Schedule specific times to check the news, maybe once in the morning and again in the evening.

This allows you to stay informed without getting overwhelmed by a never-ending stream of information.

3. Focus on solutions and uplifting stories

It’s easy to get bogged down by negativity. Don’t let all the bad news drown out the good. Make a conscious effort to seek out uplifting stories or news that highlights acts of kindness, progress, or human achievement.

Knowing that positive things are happening in the world can help counteract the negativity bias and boost your overall mood.

Look for stories about scientific breakthroughs, community initiatives, or acts of heroism – these can all help restore your faith in humanity.

4. Schedule digital detox breaks

It’s perfectly okay to step away from the news entirely sometimes. Schedule regular digital detox breaks to allow yourself to disconnect and recharge.

Pursue activities that help you relax and de-stress, like spending time in nature, reading a book, meditating, or enjoying a favourite hobby. Giving your mind a break from the constant news bombardment can improve your focus, creativity, and overall well-being.

5. Listen to your body and mind

Pay close attention to how the news you consume makes you feel. If you start feeling anxious, stressed, or overwhelmed after checking the news, take a break and come back to it later.

Importantly, be mindful of the types of news that trigger these negative emotions and try to limit your exposure to those sources. If you find yourself constantly dwelling on upsetting stories, consider taking a break from the news altogether for a few days.

6. Discuss news with friends and family

Talking about current events with trusted friends or family members can provide different perspectives and reduce feelings of isolation.

Sharing your thoughts and feelings about the news can also help you process information more effectively, making it less overwhelming. Discussing complex issues with others can lead to a better understanding of the world and your place in it.

By following these tips, you can transform your news consumption habits from a burden into a tool for empowerment. Remember, it’s all about finding a balance. You can stay informed about the world without sacrificing your mental health.

For more articles like this, check here.

HEALTHY LIVING

8 Ways To Escape Being Pressured By Other People’s Wedding

Published

1 week ago

June 29, 2024

Adaeze Okechi

Wedding Pressure: How To Escape Being Pressured | Fab.ng

Weddings are everywhere lately! It seems like every time you scroll through social media, there’s another wedding announcement, from celebrities to all your friends. While seeing people happy and in love is a wonderful thing, it can also be overwhelming. If you’re single or haven’t found your partner yet, this constant barrage of wedding posts can pressure you and even make you feel lonely.

Seeing all these weddings on social media got you down? Don’t worry, you’re not alone!

Here are 8 tips to help you stay calm in the face of wedding pressure:

1. Embrace your own journey

Social media feeds might be flooded with wedding announcements, but it’s important to remember that everyone’s life unfolds at its own pace. Don’t get bogged down comparing your journey to others’. There’s no one-size-fits-all timeline for love and marriage.

Instead of fixating on where others are, focus on your own growth and aspirations. This is a perfect time to delve into your passions, chase your career goals, and invest in personal development.

By pouring energy into becoming the best version of yourself, you’ll build confidence and inner peace, regardless of your relationship status.

2. Manage your social media surf

Social media can be a double-edged sword during wedding season. While it keeps us connected, the constant barrage of wedding posts can make you feel lonely or like you’re falling behind.

Consider taking breaks from the platforms that trigger these negative emotions. Unfollow accounts that primarily share wedding content and curate your feed to include more diverse and uplifting content.

Use your online time to engage in activities that inspire and enrich your life rather than fueling comparison.

3. Shift your perspective

Instead of viewing weddings as benchmarks of success or milestones you need to reach “on time,” try to see them as celebrations of unique journeys and choices. Each couple’s decision to marry is deeply personal, influenced by their own circumstances and dreams.

Recognize that your path to happiness is shaped by your own values, experiences, and desires. Celebrate the love and commitment of others while affirming your own journey towards fulfillment, whatever form it may take.

4. Prioritize self-care

Self-care is crucial, especially when faced with external pressures. Take time to nurture your physical, emotional, and mental well-being. Engage in activities that bring you joy and a sense of accomplishment, whether it’s pursuing a creative hobby, learning a new skill, or exploring a long-held passion.

Investing in yourself not only enhances your sense of self-worth but also strengthens your resilience in handling societal expectations and pressures.

5. Connect with your tribe

Surround yourself with a supportive network of friends and family who value and respect your journey. Meaningful connections can provide emotional support and a fresh perspective during times of heightened pressure.

Engage in open and honest conversations with loved ones about your feelings and experiences. Share your aspirations and challenges, knowing that genuine relationships offer comfort, encouragement, and a sense of belonging beyond romantic milestones.

6. Set boundaries for your well-being

It’s okay to establish boundaries around conversations and activities that trigger stress or anxiety. If wedding-related discussions become overwhelming, politely redirect the conversation to topics that are more comfortable for you. Take breaks from social gatherings or events that exacerbate feelings of comparison or inadequacy.

By prioritizing your emotional well-being and setting clear boundaries, you empower yourself to navigate social pressures with confidence and grace.

7. Celebrate love in all its forms

Regardless of your relationship status, celebrate love in ways that resonate with your values and preferences. Attend weddings with genuine joy and appreciation for the couple’s happiness.

Embrace the diversity of love stories and relationship dynamics, recognizing that each person’s journey is unique and deserving of celebration.

Whether single, in a relationship, or navigating complexities in between, affirm your path to happiness and fulfillment while honoring the love and commitment of others.

8. Broaden your definition of fulfillment

Love and fulfillment come in many forms. While weddings celebrate romantic partnerships, they are just one aspect of a fulfilling life. Focus on cultivating a well-rounded perspective that includes career achievements, personal growth, strong friendships, and engaging hobbies.

By broadening your definition of fulfillment, you can find contentment and joy in various aspects of life, irrespective of the societal wedding pressure.

Remember, these tips can help you navigate the wedding season with a sense of peace and perspective. Your worth and happiness are not defined by your relationship status. Stay true to yourself, celebrate others’ joy, and trust that your own journey is unfolding exactly as it should.

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