There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

2) Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

3) Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food.  A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?

Living With Alzheimers

When a person is coming down with the first stages of Alzheimer’s disease, they may not realize it. They are May just think that they are having sign of getting older. They are going to find themselves forgetting small things like where they put their keys, what time an appointment is and so much more. They may also find themselves forgetting things that they did just a few hours earlier.

The early stages of Alzheimer disease are very important. If the disease is found in the early stages, there may be a chance for treatment to prolong the symptoms from progressing. These treatments are necessary for the patients to deal with their disease early so that they can get the treatment that they need earlier in the disease.
Each stage of the disease may bring new changes in the everyday activities of the patient. They will experience changes in their mood, behavior and memory. There are many steps to be taken in order to manage the symptoms effectively. The early stages of Alzheimer’s disease are the easiest part of the disease and the most manageable.
During the early stages of Alzheimer’s disease, the patient will be able to do the same things that they used to do on their own. It is not going to be necessary for them to have help with other things later on in the process of the disease. There are going to be many things that these patients are going to need help with.
Form the next stages to the final stages of the disease, there are going to be many changes developing. There are many things that are going to be noticeable to friends and family. The patient may not notice the changes, but the will become more persistent as the time goes on. There are symptoms that will occur during the early stages and it will be an experience that will open their eyes to an arising problem.
Finding out the early stages of Alzheimer’s disease and what is expected is important to do. There are going to be so many changes that people are going to have to go through. This will include the person affected with the disease as well as the onlookers that have to help give care to their loved ones. You will be better capable of handling the problems and the symptoms than are inevitable to happen.