3 Causes of The Body’s Yo-Yo Effect

Losing weight is often one of the most difficult things that an individual may do in life. Though dieting is not the only challenge that anyone may experience, learning the art of getting the weight off and keeping it off can be an ongoing frustration for many.

Having said that, this ongoing frustration can lead to a type of dieting that is normally referred to as Yo-Yo dieting. Because Yo-Yo dieting can easily destroy a healthy metabolism, it is important that everyone understands as much as they can about what it is, its causes and how to avoid this cyclic dieting altogether.

What is the Yo-Yo Effect?
According to Kelly D. Brown from Yale University, this type of dieting is currently known by the term weight cycling. Since this type of dieting simulates the movements of an up and down motion, professionals in this health and medical field refer to weight cycling as the Yo-Yo effect. Typically, when a person experiences this type of dieting, the weight loss may be in cycles that ranges from as low as 5 – 10 pounds to as much 40 or more pounds. For instance, the individual may lose 10 pounds in January, keep it off for a few months, and then gain it all back and more. Unfortunately, if this horrific cycle is not recognized and discontinued, this pattern can go on and on for many years. In some situations, the person may even give up completely on reaching their desired weight goal.

3 Causes of the Body’s Yo-Yo Effect

  • 1. Losing large amounts of weight: in a short period of time is one of the major causes of the yo-yo diet effect. In fact, in some cases, people can easily become professional dieters since they know how to lose significant amounts of weight in short periods of time. For instance, fasting is one of the best ways to drop the pounds swiftly without having to following a burdensome diet plan that is difficult for anyone people to follow. Also, when the weight has been lost by not eating at all, the stomach will shrink and the reduction in calories is normally idea. On the other hand, the yo-yo dieting will also begin since this weight is also very easy to gain back.
  • 2. Changing Diet Programs: As mentioned above, some people become professional dieters without even realizing it. This is especially true since there are many different diets that really work, specific ally if they are followed closely as prescribed. For instance, the Atkins diet cuts out the carbs (sugar, ice cream, pastas) so it is a really great way to lose weight. Another great diet limits the amount of fat that can be eaten and it also will do a great job. Based on the individual, they may decide to try one or both from time to time. Unfortunately, this change in diet programs may also lead to cycle dieting and problems with the person’s metabolism.
  • 3. Not being able to keep the weight off: For some people, getting the weight off may not be a problem that they struggle with. On the other hand, the problems that they experience may be due to the fact that they cannot keep the weight off once lost. Therefore, not being able to keep the weight off with a healthy daily diet can be the cause of this type of cyclic dieting.

The Yo-Yo diet effect can be caused by a number of different things. Not being able to keep the weight off, changing diet programs frequently and losing large amounts of weight too quickly are at 3 of the top causes of yo-yo dieting.

Magnesium Supplements For Better Quality Sleep

Whether you have restless nights due to stress or actual insomnia, magnesium can help you get a good night’s sleep. If you have high levels of the stress hormone cortisol, you may already be suffering from sleepless nights. Magnesium can help you with that, too. Magnesium regulates melatonin, a hormone that affects your body’s sleep cycle.

Magnesium is a natural muscle relaxer that moves calcium out of the muscles and releases it back into the bloodstream. Have you ever had a cup of warm milk at night and slept like a baby? You probably slept well because milk is rich in magnesium. With magnesium supplements, you can get the benefits of magnesium without the digestive issues experienced when drinking milk before bedtime.

What Are Magnesium Supplements?

Magnesium is a mineral found in many foods such as almonds, cashews, pumpkin seeds, dark leafy greens such as spinach, and bananas. Your body depends on magnesium to function properly. Magnesium is responsible for healthy heart, proper muscle function, and optimal brain function.

Because people digest food differently, magnesium supplements allow your body to absorb the vitamins and minerals from the supplements. Magnesium supplements will help you consistently experience the benefits of magnesium faster than merely eating foods rich in magnesium.

In addition to treating sleep disorders, magnesium is also responsible for reducing blood pressure, improving moods, optimizing kidney function, and fighting inflammation.

Why Do You Need Magnesium Supplements?

Depending on your diet, you could have a higher risk for magnesium deficiency, especially if you have digestive diseases. If your digestive tract prevents your body from absorbing necessary vitamins and minerals, you may benefit from taking supplements. Further, it may take an impractically large amount of foods rich in magnesium to fully experience improved sleep patterns.

Supplements take the guesswork out of making sure you get the right amount of magnesium. In addition to regular magnesium capsules that you swallow, you can purchase powder or liquid magnesium supplements. Powder and liquid supplements can be diluted in water or taken with food. Once you follow the instructions on the label and take the recommended dose, you will be on the right track to relaxing your body and mind while getting a good night’s sleep.

How Do Magnesium Supplements Work?

Have you ever had a long day where you’re so tired that you fall asleep once your head hits the pillow? Magnesium supplements can help create that sleepy feeling after a long day of hard work. In addition, magnesium helps your muscles relax. As an added bonus, studies have reported that magnesium also relieves anxiety and prevents migraine headaches.
A diet rich in magnesium also improves brain function, regulates mood levels, and prevents anxiety. Once the magnesium supplements are absorbed by your digestive system, your brain will get a cue to calm and relax your body.

Final Thoughts

Even if you eat foods rich in magnesium, your body may not be properly absorbing the nutrients. Magnesium supplements are the best option to regulate your sleep cycle and improve your mood. With capsules, powder, and liquid supplements available, there are many options to choose from to improve the quality of your sleep. Give magnesium supplements a try and experience the benefits of sleeping better and feeling refreshed in the morning.

5 Ways to Identify If Your Protein Bar Is Healthy

Protein bars are a great supplement to any person’s diet. They have many uses, such as weight loss, additional fibers and proteins and also, meal replacement solutions. They are a healthy addition to your daily nutritional value, considering you choose the right one. Sometimes, it’s necessary to scrutinize the labels as the protein bars often marketed to you are not always as healthy as they are made out to be. This article is going to give you some tips on how to avoid those other protein bars that are full of fillers and fat and give you some examples of healthy alternatives.

You will want to survey the nutritional facts in these protein bars before you buy. Flip the bar over and check out that panel, as well as the ingredients. Your first thought will typically be the caloric count of the bar and this is going to ultimately depend on your goals. If you’re focused on losing weight, you wouldn’t want to waste more than a few calories on a protein bar even if you’re using it for meal replacement. If you are trying to bulk up on protein and build muscle though it’s better to opt for those high caloric bars.

After taking calories into consideration, it’s time to think about your protein to carb ratio. It is a protien bar of course, that is why you’re purchasing it! The protein should always be higher than the carbs, and you’ll want to be sure you can tell where this protein is coming from, you want to check the ingredients to insure there is hydrolyzed whey, whey isolates and micellar casein should be in one of the first few things on the list of ingredients.

An obvious no-go in your protein bar is going to be too much sugar. Regardless of your goal, too much sugar is going to negatively impact your diet and health. Ironically, many protein bars do contain high amounts of sugar so watch that corn syrups and hidden additives that will be no better than a candy bar. Watch the sugar alcohol as well, many manufacturers have turned to those as it keeps the sweetness while avoiding tooth decay and impacting blood sugar but can cause indigestion when consumed.

Just like other foods in your diets, you will want to watch the fat content, especially the fat content. You’ll want to watch out for trans fat like palm oil. All the bars listen contain zero trans fat, and have small amounts of fat. Some fat is good, as it prevents the carbs from being absorbed into the bloodstream too quickly and overall create a healthier consumption.

Finally, take into consideration the ratio of carbs to protein. Depending on your goal, if you’re looking for fat loss you’ll want to stick to 2:1 protein to carbs, 1:1 is sufficient as well. If you’re using this as a post workout snack or trying to build muscles, you’re looking for a 1:2 ratio.

All in all, there are many choices and it is going to come down to the best tasting bar that fits your dietary needs the best. Remember the tips you’ve read and do some experimenting to find the healthiest choice for your life and most importantly, enjoy them.

Energy Supplements For That Pick Me Up

Our bodies are used for everything, including eating, bathing, working, sleeping, grooming, and any other activities or obligations that we may be subject to. To complete all of these task, the body needs energy. Usually energy is given to the body from your diet in the form of calories. Energy helps your body’s tissues and cells to function properly. If your energy is low, it will be complicated for the body to complete everyday tasks. If you find yourself being sluggish throughout the day, you may want to consider energy supplements as an aide. By the time you complete this article, you will be an energy supplement pro!

An energy supplement can come in the form of liquid or pills. Energy supplements are used to boost energy throughout the day. Ingredients in energy supplements vary, depending of the brand. Some energy supplements are created with natural herbs and others are made artificially.

Energy supplements can be a good source for energy; however, it is important that they are taken properly. In recent years, there have been increasing stories about adults dying from consuming too many energy supplements, after going into cardiac arrest. Energy drinks are great as long as they are taken appropriately. If you are drinking energy drinks, please limit yourself to 1-2 drinks per day. Setting boundaries for the amount of energy drinks consumed per day also is protecting you from developing a habit. typically, energy drinks have an abundant amount of caffeine in them. Caffeine is extremely addictive and it has negative withdrawal side effects. Moreover, if you are taking energy supplements in the form of pills, please follow the suggested amount, which is located on the supplement bottle.

It is important to note that energy supplements should not be consumed while drinking alcohol. Consuming alcohol and an energy drink could definitely have negative impacts on your health. Energy drinks should be consumed 30-60 minutes before you actually need the boost. The energy boost usually last 5-6 hours throughout the day. However, each company has different recommendations. For example, Red Bull, a well known energy supplement company, encourages their customers to drink the supplement during sports, while studying, playing a video game, or when going out. It is always important to read the manufacturer’s instructions for when to consume the product.

Energy supplements can be taken every day, 1-2 a day. If you are pregnant or nursing, you should consult with your doctor before consuming energy supplements. Energy supplements should also be limited or eliminated for children. Since energy drinks do not have any nutritional benefits, studies have shown they can have negative impacts on children, especially since some supplements have unknown ingredients. In addition, children should not have energy deficiency problems since they are young. If your child is lacking energy, they should get more sleep, exercise, or develop healthier eating habits. If that does not work, please consult a doctor.

Speaking of doctor, if you have health conditions like high blood pressure, heart problems, or another cardiac condition, you should speak with a doctor before consuming energy supplements. If you have any of these health issues and already have been consumed energy supplements and experienced irritability, nervousness, insomnia, a rapid heartbeat, or elevated blood pressure contact your doctor.

Do energy supplements really work? This is a frequently asked question. Most energy drinks do work because they have very high dosages of caffeine in them. If you’re tolerance for caffeine is not high, typical energy drinks could work for you. If your caffeine tolerance is very high, then they are a few natural energy substitutes that could work for you.

Korean Ginseng is an herbal energizer. Korean Ginseng does not contain caffeine. Ginseng is great because it gives you energy. Once Ginseng wares off it does not crash you. In case you weren’t aware “crashing” is when extreme fatigue after consuming extreme amounts of something, including sugar, caffeine, carbohydrates, etc. American Ginseng is another herbal energizer. Is supports mental and physical energy, aids health, and fights stress. Eleuthero is popular among athletics. It is known for giving lots of physical energy. The last herbal herb on the list is Suma Root. This herb is a great source for overall health and energy!

Energy supplements are good but should not be used as a sleep replacement. According to helpguide.org, adults needs 7-9 hours of sleep per night to function properly. Energy supplements are used to boost energy; however, if you do not get at least some sleep with them, you will experience extreme crashing, as mentioned before in the article. Energy supplements work best with proper rest and nutrition!

In conclusion, energy supplements are great as long as they are used properly. Energy Supplements can come in the form of liquid or pills, even though liquid drinks tend to be more popular. Supplements should be limited to being consumed only 1-2 times per day; however, it is also important to follow the company’s consumption recommendation. Energy supplements should not be taken with any drugs or alcohol. If you are pregnant, have cardiac health conditions, or nursing please consult a doctor before taking energy supplements. Moreover, children really should not consume energy drinks. Everyone’s body is different, some energy drinks do work for some people, but not everyone. If artificial energy supplements aren’t helpful to you, you do have natural herbal remedies listed in the article. Lastly, please remember not to replace energy supplements for sleep!

Knee Sleeves Tips & Tricks

How to put on knee sleeves.

The struggle is real, for most.

The typical way to put on a knee sleeve is just go over your foot and pull the sleeve up over the knee cap with it centered on the patella. The basic way of pulling on a knee sleeve will work in most instances but there are a few where you may need to employ a bit of ingenuity. Whether you have hairy legs or you are trying to go a size or two smaller for a competition putting on knee sleeves can be a pain in the butt. Here are a few tips and tricks to getting them on without ripping out hairs or straining some other muscle just trying to pull with pure force.

The inside out method

Turn the knee sleeve inside out. Grab the bottom (smaller diameter part) with your finger tips and pull it up your leg to the proper height, usually just above the middle of the calf. Now grab the large end and roll it up over the knee putting it into place. This method will save you on pain and leg hair. It works much better than just trying to grab the top of the sleeve and dragging it up your leg.

Sleeve slippers

You can find these online, they are very similar to suit slippers for powerlifting suits. A slipper is a piece of soft material usually polyester or rayon with a silk like finish that let other materials slide over it easily. If you don’t have or want to buy a sleeve slipper then you can use a garbage bag or grocery store plastic bag. Cut the bag down to a piece that is roughly as long as your lower leg from foot to knee cap. Slide the bag over your lower leg then pull the knee sleeve on the standard way over top of it. Once the knee sleeve is in place pull the bag out from the bottom. Wallah. The slipper method works better for downsized knee sleeves. Typically in competitions people will go up to 2 sizes smaller to try to get rebound out of the knee sleeve. It is almost impossible to get a sleeve that size on your leg without a slipper or almost a 20 minute workout.