Ann Blanton Let's talk health, fitness, nutrition and everything in between

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Weight Loss Boss

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Weight Management – Why women gain weight

by Ann Blanton 

If you’re someone who gets frustrated or discouraged every time you step on the scale, you’re not alone. Every day weighing can sabotage you from accomplishing your weight loss goals, so you might want to limit yourself from getting on that pesky contraception.

First, it’s important to know that daily weighing is not required. There are many causes why the numbers on the scale increase rather than decrease. Let’s discuss what some of those reasons are.

Sodium

Salt does not make you gain fat. Why? Because it contains no calories. Yet, weight gain is certainly a temporary possibility if consumptions are too high. This is simply because it causes your body to retain water. The body naturally tries to eliminate extreme amounts by diluting it with water. Then again, weight loss is more likely if your consumption is too low. For this reason, it removes water. Foods that are highly processed are more likely to have higher contents of sodium.

Glycogen

I like to think of glycogen as a tank that’s filled with stored carbohydrates. On any given day, if you fail to take in  adequate amounts of carbohydrates, your glycogen supply will diminish. When this happens, your appetite could slightly increase; and your body will replace its fuel with water. It’s not uncommon to experience shifts in water weight up to approximately two pounds daily without changing your activity level or calorie consumption.

Muscle

If you’ve been including weight training along with cardiovascular activity into your daily routine, don’t be alarmed if you see increased weight gain.  Long lean muscle has positive effects on the body for many reasons. It boosts metabolism, protects the bones against disease such as osteoporosis by preventing bone loss, gives you with a sexy physique and provides confidence by increasing your self- esteem.  What’s more, if you don’t use it you’ll lose it.

Menstruation 

Let’s take a moment to talk about why weight fluctuations are often a result of menstruation. Fluid retention or edema is frequently the culprit during this time of the month, because hormonal changes are usually taking place. At this time, some women experience difficulty with bowel movement that can also lead to water retention.

During the pre-menstrual cycle, magnesium levels typically plummet. When this happens, it creates a lower production of insulin levels. As the levels drop, sugar cravings take place.  Most often, the end result is  weight gain.

Peri–Menopause  and Menopause 

Weight gain often becomes a problem for women who are approaching the years of peri-menopause and menopause, particularly around the mid section. Although a hormonal imbalance takes place for many women, hormones alone are not entirely the problem. The difference between genetics and lifestyle principles are also linked. Along with the aging process, metabolism clearly slows down and muscle mass begins to decline. Failure to do something about this, your body composition will change from a reduced amount of muscle to additional fat.

Sleep Deprivation

Sleep deprivation can often be the cause of many negative effects  on the body. Lack of sleep decreases your energy level, affects motivation to exercise and often results in eating more than what’s normally required for the body. Little or no sleep causes a rise in ghrelin; the hormone that stimulates the appetite. So, if you’re not dropping those few extra pounds, perhaps you’re not getting enough shut- eye.

Stress 

Let’s face it, stress is a way of life! With today’s economy, who wouldn’t be stressed. Acute stress may lead to appetite loss, whereas, chronic stress may enhance appetite. Prolonged stress triggers the hormone cortisol by releasing it into the body. When this happens, it affects metabolism; it can also lead to depression, sleep deprivation and obesity. The best way to reduce stress is through physical activity.

Hypothyroidism 

The tiny butterfly gland located in the middle of the neck can wreak havoc on the entire body if it’s not controlled. Hypothyroidism (underactive), is an autoimmune disease that affects the thyroid by not producing enough of the hormone, T4 (thyroxine). When levels become low, it instantly signals the brain and tells the thyroid to release more T4. When this happens, if affects the metabolic rate which in turn affects the body to burn fat, as a result, unexpected weight gain.

Medications

It’s not uncommon for certain types of prescription medications to cause weight gain. This is because some medications can increase appetite, quench your thirst for sugary drinks, increase water retention and reduce the ability to burn fat. If this is a concern and you experience these side effects, you might want to talk to your health care professional.

So, what do you think,  is it true, does the scale really lie? The next time you step onto the scale, take all these facts into consideration.

Stop by often. I always appreciate your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. I’ve also had my first short story published as an anthology in a book titled, “Heartscape”. http://fitplusmag.com/magazine/author/annblanton/

The Best Time to Exercise

The best time to exercise is the time that’s most beneficial for you. If it’s convenient, stick to a schedule. By doing this, exercise will become a habit and not a chore. Regardless of when you exercise, you’ll accomplish the same benefits.

Many people focus on morning exercise because that’s when their energy level is the highest, they’re well rested, more focused and it jump starts their metabolism and keeps it that way for hours. When your metabolism is elevated, you naturally burn more calories. It also puts you in a positive mood because you’re doing something that’s good for yourself. Exercise in the a.m., is easier for many to make exercise a part of their daily routine.

What do you do if you want to work out, but there’s not enough time to fit exercise into your hectic schedule because of work, school, taking care of the kids or other obligations? I’ll share how I manage to fit exercise into my busy schedule and I hope you pass some of your ideas on to me too. For as long as I can remember, I’ve always been a morning exerciser. Every day at the same time, I tie up my sneakers and workout. Eventually it naturally became a habit. If something unexpected comes up and I can’t get my morning workout in as planned, I try to reschedule later in the day.

Then again, some people prefer to exercise in the afternoon or evening because it’s a good stress buster from all the pressures of the day. Muscles are also more flexible and it’s easier to find a friend to work out with. Plus, your body temperature is at its peak and injuries are less likely.

Exercising in the evening works for many, but be careful because your cortisol levels are at their highest in the evenings, and exercising to close to bedtime can make it difficult to fall asleep.

Everyone has their own opinion what works best for them. So what time works best for you? Are you a morning exerciser like myself, or do you work out in the afternoons or late at night? If you’re an evening exerciser, does it interfere with your sleep habits? If so,  how do you handle it?

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/

I will also have my first short story published as an anthology in a book called “Heartscapes”, in a few short weeks.