How Can Counseling Help You Fight Body Image Issues

We all have moments in our lives when we dislike certain parts of our bodies. There are times when we might find ourselves wishing that we were taller or slimmer, or maybe think we would look better if we had a pointier nose or clearer skin. For some people, these thoughts are so powerful that their everyday lives are affected. 

These thoughts are signs of an unhealthy body image. Sadly, many people have a negative attitude towards their bodies that even their sense of worth is affected. This article will probe how counseling can help you fight body image issues and build a healthier body image for yourself. 

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What Is Body Image?

Body image refers to a person’s mental image of themselves and their attitude toward their body. A person’s body image can change over time. This perception can be affected by various factors, such as social media, traditional culture, and societal expectations. Sometimes, the people surrounding a person and the environment they’re situated in can also influence the way they see themselves.

Many people have things they don’t like about their physical appearance. In most cases, these perceived flaws have little impact on a person’s sense of self. These kinds of people have a positive body image.

However, some people feel deep shame and disgust with their appearance. These people have a negative or unhealthy body image. Having a negative body image affects a person’s self-confidence and self-worth. They may see themselves as inferior to others because of their physical flaws.

The Role Of Counseling In Fighting Body Image Issues

Body image issues are not shallow troubles. These can affect a person’s mental health, confidence, and overall well-being. Many people who suffer from body image issues could develop social anxiety and depression. Their ability to create connections and maintain relationships with others might also be affected.

There are ways to combat debilitating body image issues, and one of these is through counseling. Here’s how counseling can help people celebrate their individuality.

Practicing Self-Compassion

Through counseling, a person is taught to practice self-compassion. Many feel bad about themselves because they fail to fit in the mold made by society. They might want to change their complexion, straighten their hair, or even apply layers upon layers of beauty products to meet the societal standard. 

Being self-compassionate means that you can understand that everyone has their flaws. More so, these flaws don’t define a person or lessen their worth. Practicing self-compassion leads a person to be kind to themselves and transform their suffering into acceptance and love.

Counseling sessions can make a person realize that they’re under no obligation to fit society’s arbitrary standards. More importantly, your physical appearance should not be the basis for your overall worth as a human being. 

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There’s No Such Thing As A Perfect Person

Society and culture imbibed in us the concept of a perfect person. Unknowingly, many of us want to look like that perfect person. The rise of various social media platforms has added to the belief that a specific body is superior to others. However, the concept of a perfect person is unrealistic, and devoting yourself to this belief is outright unhealthy. 

Through counseling, you’re able to modify your thoughts and fight perceptions of what a perfect person should look like. The goal of counseling sessions is to help you transform your negative body image into positive ones. 

To do that, you first need to remove unrealistic beliefs about your body. When you finally remove the unrealistic expectations you have with your body, you can start to see your body more positively.

Appreciate Yourself More

When a person is troubled with body image issues, they fail to see the good things about themselves. Instead, they focus their attention on what they lack and how flawed they appear to others. This may lead them to believe that they are less worthy of appreciation and love from others.

Counseling can help people with body image issues to recalibrate their thinking and start appreciating their bodies more. A counselor may engage you to list down the things you like about yourself. It may be about different parts of your body you like the most. The list can also include qualities that have nothing to do with your looks, such as your intelligence, talents, or humor.

These things will act as an anchor that can help you appreciate yourself more. Every time you feel troubled about what you look like, you can always go back to these things and remind yourself that you have many desirable qualities.

Be Comfortable With Your Insecurities

Body image issues may be addressed first by opening up and becoming comfortable with your insecurities. This is nowhere near easy because being honest about your insecurities demands you to be vulnerable. However, being able to speak about your body image issues allows you to talk with other people.

When you talk about your problems with other people, you’ll feel less isolated. You’ll realize that other people are experiencing the same troubles that you’re going through. This opens up a safe space for conversations.

Counseling sessions are considered a safe space for everyone. You can freely talk about your feelings and insecurities without any fear of judgment. Talking with someone lessens the load you bear and can make you see yourself better.

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Takeaway

Accepting your body and appearance is at the core of having a positive body image. Those comfortable and accepting of their bodies can overcome their insecurities and focus more on their fully appreciate qualities. 

However, developing a positive body image is a process, and many people still struggle with body image issues. Luckily, counseling is beneficial in helping people with body image issues to be comfortable with their looks. With the aid of a counselor, those struggling can find ways to address their issues, resolve these issues, and be more confident and comfortable with their own skin.

Counseling can help you regain your confidence in your own body and abilities. Body positivity will only make you stronger and might help you appreciate yourself. Confidence in every single aspect of yourself is one of the better ways to love yourself.

Improving Your Mental Health Through Counseling And Weight Management

It is especially common to gain or lose weight because of dietary and lifestyle changes. Many people go through bouts of sadness in their life. In some cases, it can even affect their weight drastically. Because of that, their mental health can suffer along with having severe negative body image issues.

When trying to adopt a weight management program, it’s important to consider if your mental health is a factor. People experiencing depression or anxiety may lose their appetite or use food as a coping mechanism. 

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Increased appetite and decreased physical activity are common symptoms of depression. This contributes to weight gain or loss and may have an undesired effect on their body and appearance. Some psychiatric drugs like antipsychotics also add to weight gain.

Life is indeed all about balance. Setting a healthy portion of food to consume and a healthy amount of exercise does wonders for your mental well-being and overall quality of life.

The goal of weight loss programs is to maintain a healthy weight while consuming fewer calories and increasing physical activity. It sounds straightforward; however, for most people, life gets in the way. There are many factors to consider when formulating a weight loss program for yourself. Thankfully, a weight management counselor can help you with that.

How Counseling Can Help With Weight Management 

Weight management counselors are professionals who aim to improve your mental health and body image. They design individual programs that make changes in your lifestyle through diet and exercise.

Weight management counseling may involve some exercises to help cope with weight changes. Your counselor may help you achieve your health goals by understanding your relationship with food, diets, body image, etc. They may also take note of negative behaviors around food that don’t support your health goals, such as the following:

  • Finishing your plate when you’re already full
  • Eating out of boredom
  • Eating a lot of processed food
  • Skipping meals

Forcing yourself to eat even when you’re not hungry is just as bad as starving yourself because it can ruin your hunger cues. It’s important to listen to your body.

You can achieve your weight loss goals by setting personal milestones with yourself through the help of your counselor. Here are some programs that your counselor may share with you to help manage your weight.

Weight Management Program With Your Counselor

Your counselor will help you develop long-term solutions for managing your weight, such as adopting positive eating and exercising habits. These solutions may include meal plans and exercise programs. Working with your counselor can help you be motivated and further understand your relationship with food and exercise.

Self-monitoring your behavior with food also helps. When having your meals, it’s important to note your satiety levels and food that make you happy. This will help you figure out how much is an appropriate amount to eat for each meal. Being more mindful of what you consume is an effective plan to stop mindless eating.

Understanding food associations is also important in discovering your eating patterns. Most people associate food with stress and like to eat when they are feeling stressed. Some like to eat sweets and junk food when they watch TV shows. Every time they watch TV, they subconsciously desire to eat an unhealthy amount of chocolate or candy mindlessly.

Your counselor may ask you to keep a food diary to log your food and emotions consistently. Over time, you may see some improvements and gain a deeper understanding of your relationship with food. 

A good tip for succeeding in your weight management program is to reinforce positive behavior when needed, like rewarding yourself once in a while. 

How Exercise Helps

While this is a productive way to help manage your weight, research shows that incorporating frequent exercise in your lifestyle has significant improvements in mental health. People with depression and anxiety are often advised to add exercise and movement to their lifestyle.

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Exercising naturally relieves stress and tension and can help you burn more calories. Incorporating exercise into your everyday life is proven to improve your mental health and self-esteem greatly. 

Research shows that exercise is a natural endorphin booster that energizes you and triggers a positive feeling in your brain. You can start by doing low-intensity home exercises for just 30 minutes a day to increase your heart rate. That alone will be enough to make a change in your lifestyle.

Keeping A Balanced Diet

Proper nutrition and exercise will always aid in improving your mental health. After all, you are what you eat. So choose to be a happy and healthy person! A well-balanced nutritional diet consists of a proportional amount of protein, carbs, and fat in your meals.

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You can start by making healthy swaps in your regular diet. Try swapping white rice with brown rice or white bread with whole wheat bread. If you haven’t been eating many vegetables, you could introduce them slowly to your diet.

It’s also time to cut off processed food from your diet and start stocking up on whole foods. Some studies indicate that preservatives, additives, and sugar can worsen depression in the long run.

If you have more dietary concerns, your weight management counselor should develop a proper meal plan that should work personally for you. 

Conclusion

It’s important to watch your weight and diet while also taking care of your mental health. Looking after your body is also looking after your spirit. Setting frequent appointments with your counselor can help motivate you in the long run. It can also provide you with strategic and sustainable weight loss programs personally suited for your behavior and lifestyle.

Consistency is critical to improvement. Compounding small habits to include in your daily life can easily add up over time. Committing to a weight management program is for the long-term and must be sustainable. So it would help if you chose a lifestyle that works only for you.

Improving your mental health includes making healthy changes in your lifestyle, which also means taking better care of yourself. Treat yourself to eating the right amount of food you love and incorporating exercise that you enjoy in your life!

Frequently Asked Questions About Getting Help To Stop Feeling Down

There are many things in life that you cannot control. You might try your best and give everything you’ve got, but you still end up with misery and agony. This particular thing is what you consider a failure. It can put you in the most devastating situation and sometimes make you feel less capable and unworthy. And with that particular unhealthy mindset, you always find yourself unmotivated, discouraged, and feeling down.

Honestly, that is normal. That is because you are not perfect. Of course, there are things you can’t control, and those are part of reality. Therefore, you should not feel bad about it. You should not blame yourself for not always being capable of doing things because you have your limits.

Understandably, there will be moments in your life that even if you already knew that you should accept your failure, you still feel broken. Try reading these answered frequently asked questions to help yourself from constantly thinking negatively about yourself and help you stop feeling down. These may not be your ideal solution, but the answers surely hold some of the answers that you can use as a guideline.

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How do you get rid of sadness?

Sadness is an inevitable feeling, and you can emotionally get drawn to it due to many negative factors. But there are some positive ways to deal with sadness. When you learn to know your emotions, you can help yourself understand and accept your unwanted feelings. From there, you can bounce back from disappointments or failures, especially when things don’t go your way. It is always essential that you put yourself in a good mood, think positively, and find solutions.

What should I do when I am down?

When you are feeling down, you must learn how to pick yourself back up. Start by creating a table of the things you can do and want to improve. Understand that sometimes you are depressed simply because you feel overwhelmed with all the things you have to do in life accompanied by stress and expectations. Focus on taking action, exercising, getting a shower and groom yourself, playing some lively music, or getting out of your home and doing something fun.

You must learn to remove your thoughts and feelings from toxicity to manage the important things around you. Never allow yourself to get distracted with things that do not provide you with emotional and mental clarity. Focus!

What should you eat when sad?

One way to beat depression is through eating. That explains why many people turn to food for comfort because it makes them feel better as the food distracts them from their emotional and mental health issues. But with that, sometimes there is food that, instead of making you feel better, only makes your depression worse. To avoid that, you have to stick with food containing omega-3, such as fish, canola oil, nuts, flaxseed oil, and dark-green leafy vegetables.

How can I stop crying?

Crying is a healthy method of stress relief. However, the consistency and level can be associated with other negative health problems. When you think that you have to cry for a longer period and you can’t stop, tilt your head up. It will slightly prevent tears from falling. It would also help to pinch yourself on the skin between your thumb and pointer finger so that the pain distracts you from too much crying. If you can, you can also tense up your muscles to make your body and brain feel more confident and control your emotions.

What should you do when you feel lonely?

Loneliness happens any time, and it comes without warning. Sometimes its causes are unknown as you suddenly feel strange and out of your senses. When that happens, you need to can put a label on your loneliness as soon as possible. Please do something about it. You can start by writing down positive memories and take note of all the things you’re grateful for. Get a pet, or spend time with valuable people. Smile, volunteer, join a club or take a class. You can also make a schedule for yourself and stick to it.

How can I be happy?

Happiness is a choice. Thus, you know when you want to be happy to stay focused on your healthy daily habits. The start of your positive energy is going out each day with a smile. You tend to smile when you are thankful for things around you. You can also exercise and focus on your physical health. Not only your emotional and mental aspects will thank you but your physical as well. Get plenty of sleep to allow your mind and body to relax. Be grateful and always give a compliment. Acknowledge the unhappy moments and learn from your experiences.

How do you make yourself happy?

If you desire to be happy, you need to prioritize it. You have to focus on it to commit to doing a nice thing for yourself every day. You should listen and forgive yourself. Accept yourself as you are right now. Prioritize your health and focus on improving it. Never forget to eliminate toxic people in your life and workplace and focus more on individuals that can contribute greatly to your overall development.

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How do you get out of a lazy mood?

Overcoming laziness is one of the hardest parts, especially if it is not something you can deal with instantly. But don’t worry, there are positive ways that you can do to overcome laziness. First is you have to make your goals manageable. You need to set realistic goals and take on them one at a time to avoid burnout. Don’t expect yourself to be perfect. Create a plan of action and recognize your accomplishments along the way. Use your strengths and avoid distraction. Use encouraging instead of negative self-talk. If things get worse, never hesitate to ask for help.

How do you snap out of a bad mood?

There are times that you find yourself in a very unhealthy situation. You often try your best to avoid that, but stress has its version of messing with your mental state and emotions. So when that happens and you find yourself stuck with negative thoughts, set out of the house or change your environment. If you don’t want to leave the house, look for activities that can distract you from feeling down. Take a shower or bath, exercise, eat healthily, read a book, pray, make an “I’m thankful for…” list. Watch a TV show, find a great movie or do something fun.

How do you try and shake off a bad day?

Sometimes a bad day is just an ordinary day with a negative twist. One way to get over it is to engage and live with it. You can also find better ways to shake it off. You can find a good read. There’s nothing much better on a bad day than leaving your stressful life behind. Thus, diving into a good book, imagining things out of reality is the best way to forget the day’s stress.

How can I stop being lonely living alone?

You may find yourself longing for someone, especially when you are living alone. To fight that loneliness, you need to embrace your newfound solitude and find fulfillment in living solo. Get to know yourself better by identify when you feel most lonely. Consider a pet if you have to. Create your ideal space and add some structure to your freedom. Connect with your community and strengthen your relationships with other people. It will also help if you try new things.

Is loneliness a mental illness?

Loneliness isn’t a mental health problem. Instead, it is a natural emotion that you feel when you are dealing with an uncontrollable situation. However, loneliness gets associated with mental health because of the symptoms it holds. Dealing with a mental health problem increases your chance of loneliness and vise versa.

Why do I get so lonely?

Sometimes loneliness can be caused by stressful things going on in our lives. Here are some of the major issues which can cause loneliness: Mental illness. Many mental illnesses like bipolar, anxiety, and depression can all make people feel very lonely.

How can I be happy easily?

There is always that moment in your life that you feel a little stressed out and overwhelmed with things around you. Sometimes, you get to get over the unwanted feeling, and sometimes you bury yourself with the pain and agony. To help yourself in that situation, focus on decluttering. Throw away the things you don’t need and keep away those that only take time, your space, and energy. It is also essential that you disengage from social media and give yourself seven to nine hours of sleep. Meditate, learn something new, and perform a random act of kindness.

How can I be happy in stressful times?

Sometimes, it is hard to stay focus, especially during stressful times. But fortunately, there are better ways you can do to help yourself get rid of negative emotions and be happy all the time. First is regular exercise. Engaging in activities that involve physical strength is one of the best ways to alleviate stress and enhance your mood. Then maintain a healthy diet. Drinking and eating healthy is a key to a strong body and mind and ultimately becomes your source of happiness. Relax and focus on the good things around you. Take control.

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Takeaway

Some of these suggestions and recommendations are applicable if and only if your emotional condition is not that serious. But in case you already tried everything and used some of the coping strategies from these frequently asked questions and yet nothing positive happens, you might as well consider seeking professional advice because you might never know that your particular feeling of being down can be associated with a far worse mental health issue that you need to know and get over with as soon as possible.

 

Frequently Asked Questions About Having Anxiety

My goal of having a healthy mind and body is always a top priority. However, the struggles are way too much to be bear, and some challenges are hard to accomplish. For instance, the one thing I want so badly is to lose weight. When it comes to dedication and determination, I am confident to have it. However, despite the positive attitude I invest towards the goal, I still can feel a little anxious and sometimes depressed about slow progress.

Of course, I don’t intend to sound negative. But the truth is, I am emotionally and mentally unstable at the moment. I tried losing weight for about half a year, and unfortunately, I don’t see much progress in my hardships. With that particular sense of failure, I now became more stressed and anxious. I have these thoughts that keep running on my head that I am sure are not helping me.

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After all those unbearable moments where I thought my efforts are worth it, I began to feel worthless. Now I deal with anxiety, which affects my concentration and dedication towards my weight loss journey. Let me tell you more about the struggling experience through these frequently asked questions.

Can you self diagnose anxiety?

No, you cannot. It is vital to understand that a professional mental health expert can only make an accurate diagnosis through clinical evaluation. A self-test, though sometimes can mean a thing, is unreliable and for personal use only. If you felt excessively anxious or worried about unnecessary items over the last couple of months, and if you have concerns about your overall emotional and mental health, see a therapist.

Do no self-diagnose because it is a waste of time. You might end up working on a medication that is not intended for the mental illness you currently have. It can be dangerous in the long run.

 What are the first signs of anxiety? 

The first few common anxiety signs have an increased heart rate, panic, hyperventilation, sweating, feeling nervous, restless or tense, trembling, feeling weak or tired, and trouble concentrating, and overthinking.

But since almost all of these signs are also associated with other mental health conditions, it would be much better to consult a professional for an exact diagnosis.

 How do I know if I suffer from anxiety? 

Treating anxiety conditions is easier early on rather than when warning signs worsen. It would be a great opportunity if you recognized the symptoms early. Common anxiety symptoms include restlessness, fatigue, having a sense of impending danger, and panic attacks. At some point, you may feel like losing control or going crazy. There is also trouble breathing, chest pain, heart palpitations, or the feeling like you are going to pass out.

If you ever experience some of these symptoms, do not hesitate to consult your doctor. It is always better safe than sorry. Please do not ignore the weird feeling, as it can be a warning sign of something more dangerous.

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 What does mild anxiety feel like? 

Mild anxiety is more likely a sense of uneasiness or nervousness because it tends to be vague and unsettling. It can get recognized with restlessness or feeling wound-up or on everything that surrounds you. There is fatigue, irritability, difficulty concentrating, uncontrollable fear, excessive worry, and sometimes paranoia. Mild anxiety might not be a big deal. However, when a person regularly feels unbalanced anxiety levels, it might become a serious medical condition.

 How do I get diagnosed with anxiety? 

A mental health professional performs a couple of exams to diagnose an anxiety disorder. He or she asks about your symptoms and list them down. If the results are unclear and unable to be directly diagnosed, the doctor recommends a blood test. The doctor may also ask about any possible medications you are taking to check if it has something to do with your anxiety symptoms.

 Is anxiety a mental illness? 

Anxiety becomes a mental health disorder when it interferes with daily activities. Anxiety disorder is a critical health condition that needs proper treatment and medication. It is something that you should not ignore. If you happen to experience its symptoms, consult a medical health expert immediately.

 How long can anxiety last? 

Anxiety attacks usually get worse between 5 to 10 minutes. It rarely lasts more than 30 minutes. And during that short period, you may experience severe symptoms such as trembling, sweating, and nervousness that makes you feel like you are about to emotionally and mentally lose control. In some unfortunate instances, it makes you feel like you are about to die.

 How do you calm down anxiety? 

If you are experiencing anxiety, you can try these helpful tips. Take a time-out, Eat well-balanced meals, Get enough sleep, Take deep breaths, and Count to 10 slowly. It would also help if you limit alcohol and caffeine, Exercise daily, surround yourself with positive people, and meditate.

 What causes anxiety? 

Anxiety can come from a build-up of triggering smaller stressful life situations. It could be a death in the family, loved one, or pet. It could come from a stressful relationship with other people, work stress, or ongoing worry about finances. It can also come from family genetics.

 Does anxiety go away once you ignore it? 

No. Ignoring your anxiety does not help at all. It will never go away just like that, and the relentless thoughts will continue. Though the first few mild feelings of anxiety will go away on their own, one specific condition may not. There is no way you can fully eliminate anxiety. But fortunately, there are better strategies you can learn to control unwarranted feelings and greatly reduce the severity of the mental health issue, such as therapy and medication.

 What are the six types of anxiety disorders? 

The six types of anxiety disorders are Social Anxiety Disorder, Generalized Anxiety Disorder, Separation Anxiety Disorder, Agoraphobia, Specific Phobia, and Panic Disorder.

 Can anxiety be cured completely? 

There is no cure for anxiety disorders. The reason for that is that a person’s tendency towards anxiety is part of their genetic makeup. People feel anxiety whether they like it or not, and that is something that no treatment can change. But although that is the case, there are still better ways to manage the mental health problem to affect individuals’ lives.

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 When should you see a doctor about anxiety? 

Treating anxiety and other mental health conditions can become less of a hassle if you consider taking a few steps as early as possible before symptoms worsen. You should visit or consult a mental health expert if you feel that your worries and fears interfere with your daily life, including hygiene, work, school, relationships, and social connections.

 What’s the worst type of anxiety? 

The worst type of anxiety is Generalized Anxiety Disorder or most commonly known as GAD. It is an anxiety disorder categorized by chronic anxiety where there are exaggerated feelings of worry, fear, and tension, even when there is no possible cause of its stimulation.

 Can anxiety last all day?

Some instances of anxiety are briefer than others. Usually, it lasts from a few minutes to a couple of days. But for other individuals, these feelings of anxiety are more than just the feeling of a stressful day at work. In unfortunate cases, anxiety tends to last for about weeks, months, or years.

Anxiety is not something you can deal with instantly. People will need to work hard on trying to keep their mental health intact.

 

A Family Approach To Weight Loss

 

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Following a strict diet is truly unbearable and it can downright stressful if your family is not with you in your journey to losing weight. In fact, this can make you feel hopeless. Research says that less than 50% of women who are trying to lose weight without the support of their family succeed in their weight loss plans, while about 70% with full encouragement and support from family and friends do lose weight successfully.

But when your children spoil your plans and your partner insensitively brings in junk food and delicious pasta from the restaurant, pushing your family to work hand in hand with you can seem impossible. Here are some ways to encourage your family to be part of your weight loss journey.

Discuss Your Goals With Them

Talk to your family and friends and show them how sincere you are in your plans of losing weight and why it is relevant to you. Provide specific reasons that they are able to understand like wanting to be healthy and feel good about yourself and your desire to stay fit and active. You can show them a list of your weight loss plan so that they can be aware of the modifications that you want to make. This could include your plans for what to eat for breakfast, lunch, and dinner, or which meals you plan to modify.

Convincing your partner to join in on your plan is particularly vital. Research done at Heidelberg University revealed that some individuals could feel doubtful of their spouse’s desire for weight loss, thinking that the spouse wants to look good for others or to find someone new. But experts agree that those who conceal their diet plans from their family are only bound to fail in the long run.

Invite The Entire Family To Exercise

You may alone in your plans of losing weight but you can always encourage the entire family to stay fit and healthy by exercising with you. When you come home from work, place that turkey dinner on hold and set your family up for a hike around the neighborhood instead of just watching television and eating junk food. Plan a ball game in the afternoon or a trip to the local museum. In the summertime, go swimming at the beach or pool. Exercise doesn’t have to be the usual mundane activities. It can be fun and exciting for the whole family.

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Walk Your Talk

When you check out the fridge or pantry, what’s in there for you and the family? Flavored drinks, pizza and fries, and burger – or sliced fruits, low-fat milk, and vegetables? When you decide to lose weight, you have to find a way to make healthy food accessible to you. You don’t really need to immediately throw whatever’s in the fridge that’s fatty and sweet (or else your family’s not going to talk to you!). But to make the weight loss visible fast, create a plan that’ll make the bad food difficult for you to gain access to.

Let The Family Know That They Can Help

If you can’t pick up the kids from school on Mondays and Fridays because of your aerobics class, ask your partner if he can do it for you. Let him know that you are sincere in achieving your goals so that the other members of the family will eventually adjust to your routines. You can let them help you by assigning them to be your enforcers who will warn you when you attempt to reach out for food that’s not healthy. Be clear about what you want.

Tweak The Usual Family Recipes

Don’t worry about not being able to cook your family’s favorite meals. You can still do it but with a little twist – you can make them healthier. Use low fat instead of the previously used salted butter and full cream milk. If they’re used to eating your bestselling spaghetti Bolognese on the weekends, don’t tell them that you’re substituting the pork with tuna or veggie meat. As for you, eat what they are eating and don’t deprive yourself of your family’s food, especially since you’ve already tweaked them for your entire family’s sake!

Plan Before You Go Into ‘Sinful’ Situations

You may have made great changes and adjustments at home, but when you’re out with friends for coffee or snacks, you’ll be challenged to the max. If you’re with relatives or close friends, you can try telling them the truth about your weight loss plan. Perhaps they won’t order those crispy fries that you used to eat almost every week. If they care for you, they would understand if you order fruit juice instead of a beer.

 

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Celebrate Your Small And Big Weight Loss Victories

Simple rewards can definitely encourage you to achieve your weight loss goals, and there are no better people to celebrate your small and big victories than your family? If you lose 5 pounds in less than a month, enjoy a nearby nature trip with your partner and children. If you lose 20 in a month, give yourself a bigger reward, like a traveling interstate or spending the day at the spa.

 

 

6 Kelly Clarkson Songs That Saved My Mental Health

Eleven years—that’s how long I had been battling a mental disorder that we all know as depression.

I guess you could call me a late bloomer since I only got the diagnosis when I felt a strong urge to take my life. But before that, I had already experienced some signs of depression, such as fatigue, hopelessness, etc.

Did my family know about it? Nope. No one had a clue about it for a long time. But I didn’t feel entirely alone, given that I had Kelly Clarkson songs to keep me company.

Below are six of her songs that helped me through the darkest parts of my life.

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Dark Side

The first KC song that struck my heart was Dark Side. According to the singer, everyone got deep, dark secrets that could easily make anyone run away. Thus, she wanted to know if her loved ones could look past it or, better yet, accept all her flaws.

In my case, I had one secret: depression. I used to be scared of opening up about my mental health around anyone. However, when I heard the song, I found the courage to tell my parents that I had been battling depression for years. My effort was not lost since they showed a willingness to help me get better, no matter how long it would take.

Mr. Know-It-All

In this hit single, Kelly was telling the story about a person in her life who often acted like a know-it-all. She obviously had a toxic relationship with the man, considering the singer also referred to this individual as Mr. Bring-Me-Down and Mr. Play-Your-Games. One could deduce that aside from acting like he knew everything, he was a player and a meanie.

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The truth was that I had dealt with plenty of know-it-alls throughout my life, and they came in various genders. Their comments affected how I thought of myself back then, but that was before I heard Mr. Know-It-All. After that, I couldn’t care less about others’ opinions of how I should live my life.

Never Again

Never Again came out in 2007 when I was a senior college student. The lyrics sounded so sassy, and I loved it. It was as if Kelly Clarkson went through a bad breakup and was practically over the drama in her love life.

The song Never Again helped me cope when I experienced getting cheated on by my first long-term boyfriend. I already caught him a few times, and when he was begging me for a 47th chance, I finally dared to say no. Then, I went on to do print ad commercials, and I was sure that he could see my face everywhere post-breakup. Ha-ha!

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Invincible

When I got a corporate job, I thought that it would be easier than modeling. However, I didn’t account for the conniving coworkers that I undoubtedly had and tried to make me quit.

In reality, after dealing with work bullying for several weeks, I almost handed in my resignation letter. But that’s when Kelly Clarkson’s song called Invincible dropped and helped me find my inner strength.

The line “’ Cause I can take on so much more than I had ever dreamed” was too powerful to ignore. If I’m honest, I would say that I secretly shed some tears when I listened to it for the first time since I could relate to the lyrics so much.

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I Don’t Think About You

This song was among the hit singles from Kelly’s most recent album. It came out when I started having some depressive episodes after my boss gave the promotion I was working hard for to another employee. I felt betrayed like a lover and didn’t even want to see anyone from the office for days.

Nonetheless, I received an offer for a higher position from a rival company. They wanted to give me better benefits and salary, too. Of course, I accepted the new job, and I stopped moping about the other position that I should’ve gotten.

Sober

My all-time favorite Kelly Clarkson song was Sober. Many people said that the lyrics were perfect for those who were trying to maintain their sobriety and fight substance abuse. But I thought it also fit perfectly well for individuals who battled mental disorders like depression (like me).

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The battle against such problems are never-ending — everyone knows that. My therapist told me just as much, too, when I went to her office for the first time. Despite that, I knew it would be okay once I managed to remove all the toxic people in my life and keep the best ones.

Bottom Line

It’s safe to say that I would be listening to Kelly Clarkson’s songs even after she retires from the industry. Her music served as a balm to my aching soul; it would be crazy of me to forget her even when I no longer felt depressed.

Rule Out Depression And Start Losing Weight

Ways To Avoid Stress-eating, Overeating, And Compulsive Eating

Everyone who has weight issues has already thought of dieting. But why is it so hard? Every time you tell yourself, “I’m going to work out on Monday” or “I’m not going to eat carbs from now on,” but you end up having the same story every week. It’s the same old you looking in the mirror and having hopeful thoughts of wearing the same dress that Victoria Secret model is wearing.

Continue reading Rule Out Depression And Start Losing Weight

Reasons To Overcome Anxiety Concerning Your Body Type

 

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If you have been a subscriber of this blog of mine for quite some time, it is not a top secret that I did not always have a healthy mind. Having other kids pick on you due to the extra weight is never stress-free. It caused me to develop social anxiety, among other things, at a young age. I isolated myself; I barely had any friends until college. As I came across folks of different shapes and sizes, though, I began to understand that having more pounds did not – and still does not – make me less likable than everyone else.

The thing is, I can say that I am in the right place at the moment. I have been dieting and exercising without going to the extremes. Genuine people surround me too, and they make up my sturdy support system. While anxiety-inducing thoughts can take a jab at my newfound confidence occasionally, I know how to power through them now.

In case you can use a little push away from your bodily worries, let me show you a few reasons to overcome anxiety.

 

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We think a large part of what happens when you “lose control” or change your mind about your diet in the face of a tempting treat is that survival mechanisms in the reptilian brain have been mistakenly activated and misdirected towards the treat. — Glenn Livingston Ph.D.

  1. It Makes You Eat More

Go down the memory lane and try to remember the things you do as you worry about your body type. For one, you might stay stuck in your head for hours, too scared to get out of your daydream and face reality. In other cases, you might keep on looking at your reflection, trying to suck in your love handles until you become breathless.

Nevertheless, it is also common for worrywarts like you to binge on food during these stressful moments. You shovel spoonful after spoonful in your mouth without even tasting the dish. Once you realize what you are doing, however, you might feel concerned about how much the activity affected your weight.

Considering you genuinely want to cut down your size, you should curb your anxiety then.

People who are obese or suffering from eating disorders have a tendency to dissociate from their bodies — to choose not to feel what they are feeling when they are angry, anxious, or sad. — Kelly McGonigal Ph.D.

  1. You May Feel Hungry All The Time

In conjunction with the previous reason, your binge-eating habit may also be due to your inability to utilize sugar properly.

You see, in a regular setting, the pancreas produces a healthy dose of insulin whenever you consume foods with glucose in it. This chemical can keep your blood sugar levels at a reasonable rate, thus shielding you from diabetes. It may help the digested sugar enter your cells too so that you may use it as a source of energy.

Now, what can throw this process out of the loop is not being able to deal with anxious thoughts properly. After all, the more you remain in your worried state, the more your brain will generate cortisol, the stress hormone. It can act like an oddball in your system by blocking your insulin supply and keeping your glucose level at an all-time high. Hence, you may not notice soon enough that you are putting on instead of losing weight.

  1. Your Happiness Does Not Depend On What The Weighing Scale Says

Finally, you should stop feeling anxious about your body type because your sense of contentment does not rely on your weight. There are many sexy folks out there who seem like they have it all. In reality, however, they lead unhappy lives and form bad relationships. The only thing they have, in that case, is their gorgeous figure.

Even so, I am not saying that you should abandon your weight-loss program. You can continue doing it, primarily when your goal is to manage your health or build up your confidence. It does not guarantee your happiness, though – you’ll need to do good and be kind to others to experience that still.

 

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What’s holding you back now, my dear reader? Start tackling your anxiety and find serenity within yourself. Another tip here – go to BetterHelp. It is a website that provides mental health counseling for those who need it, such as you, the worrywart. Try it for yourself.

Good luck!

 

Weight Exercises That Keep You Physically Fit During COVID-19

Along with the importance of social distancing and frequent hand washing, you also need to keep your overall immune system healthy. One of the excellent ways to do that while you are at home is through exercise. But what exercises in particular? Well, since you don’t have access to gym equipment, bodyweight exercises are advisable. These are workouts that suit your home quarantine fitness needs in the comfort of your home.

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Push-Ups

Push-up is proven to be one of the best bodyweight exercises that show results after a couple of weeks. It can be done in an upright position where the arms and upper chest carry all the body’s weight. The process is just simply trying to push something away from the floor. But positions are not limited to that. You can start doing push-up off of a wall; then, you can gradually work your way through the floor if ever you feel uncomfortable lifting your whole body in an upright position.

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Squats

A squat is an exercise that is designed to strengthen the hips, legs, and thighs. It supports muscle and joint development. It is simple and easy and does not entirely require a lot of pressure since the lower part of the body is naturally carrying all the weight. It is merely comparable to sitting in an invisible chair and standing up but in a repetitive process. You can choose to speed it up or slow it down, depending on your preference. If you want to loosen up like an aerobic exercise, you can work on squats rapidly. And if you are going to target a particular muscle, you can work on it slowly and more in control.

Tricep Dips

Tricep dips do more favor in strengthening your upper body part. But to work on it, you need to use a bench or table. You need something sturdy enough to hold your weight while you are in a position where your arms are behind you, preventing your butt from touching the floor. Tricep dips are physically designed to build muscles on shoulders, back, and arms. But again, the position is not limited to that. You can do tricep dips in an upright spot like a push-up, but in a reversed position where you are facing the ceiling.

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Wall Sit

Wall sit is the most underrated bodyweight exercise because it pretty much looks easy. It only requires a stationary position against the wall where it seems like sitting in an invisible chair. But wall sit is a very challenging one, and sometimes, it can be a fitness killer. It is an exercise that determines your bodyweight strength by just trying to get a hold of your ability to stay in the position for an extended period. It tests how long you can go for in trying to keep your knee at a 90-degree angle while your back is positioned against the wall.

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Planks

Most fitness enthusiasts love doing planks. It is a bodyweight exercise that targets the arm, leg, and abdomen muscles. It also strengthens the core. There is nothing much to do in planks. You have to stay in a particular spot for as long as you can, provided that your body is placed in a horizontal position. Planks are enjoyable because you can do this in a couple of ways. There is the upright position where your body stays horizontal to the floor while your arms serve as a stand. But you can also do with your elbows. You can also try side planks where you use your elbow as a stand while trying to balance.

Why Exercise Seems To Be Hard

There are a lot of things you can get from the 2019 weight loss conference. There’s the importance of physical health and how it affects the overall function of the brain and body. Though there are tons of handed out benefits of exercise, many people are still considering it one of the most difficult tasks to accomplish.

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If you are like most of the people, perhaps you are not very physically active as well. That means you are one of the 75 % of individuals who fail to meet recommended daily physical activity guidelines. And that becomes a problem. Because when you are not physically active, you get to experience a lot of abnormalities. These include sleeping a lot, having worse anxieties, weaker muscles, deteriorating memory, and even shorter life span. There is also a higher risk of acquiring certain illnesses such as cancer, diabetes, stroke, Alzheimer’s, obesity, clinical depression, and so much more health complications.

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The Love For Convenience

Since all of us in the world live with convenience, the natural preference for taking things a little too easy has taken over. That is the reason why we don’t exert too much physical effort anymore because all the things we need are now technologically supported. Sure, some people still managed to work on some physical exercises. But that does not guarantee to encourage all to join them.

If the goal is to make everyone love physical activities, it would be impossible to redesign the entire community. Changing the current norms will take a lot of time, effort, and patience. People love the convenience of not exerting physical effort and relying too much on technology. Therefore, trying to convince everyone to work out is like forcing them against their will. Thus, if they want to get physically active, all they can do is intentionally do it, which is by far the last thing people do not want to consider.