Health and Wellness coach

I am constantly dieting and I don’t lose weight 

Taking care of your nutrition does not mean you need to be on a diet all the time   Trust me, I know what it is to be constantly dieting.  To be searching for the latest most magical and miraculous diet.  To be so self conscious about what you’re eating, that you are not even enjoying a dinner out with friends.  To starve your body and yourself just for the sake of oozing one kg and feeling good when you step on the scales.  Being constantly on a diet can be very harmful, both for your body and for your mind. I know what it’s like because I have been there myself. Obsessive thinking, over thinking before or after meals, having to choose other clothes because you are not comfortable wearing that for a special occasion or even thinking how am I going to look after dinner with all that food inside my stomach. All of those are signs of obsessing and overthinking about food in a harmful, unhealthy way.    The thing is, that all that overthinking and “weight” you carry on your mind – is also affecting your body. What weighs up here (brain), weights down there (on your body and belly) as well.    I want to share some facts with you, so that your brain starts to believe that dieting constantly is not the answer.  The Downside of Constant Dieting: Metabolic Adaptation: Constantly restricting calories signals the body to adapt to the lower energy intake. The body acts as if there is going to be a hard time ahead and goes into survival.Over time, the metabolism may slow down as a survival mechanism, making it harder to lose weight. This metabolic adaptation can result in a plateau where weight loss becomes increasingly challenging, despite continued efforts to reduce calorie intake. Nutrient Deficiency: Many diets focus on limiting certain food groups, which can lead to nutrient deficiencies over time. Essential vitamins and minerals are crucial for overall health, and lacking them can have adverse effects on various bodily functions. It’s important to remember that there is no one diet that fits us all.  Nutrient deficiencies can result in fatigue, weakened immunity, and other health issues, making it harder to maintain an active and balanced lifestyle. Psychological Toll: Constantly adhering to restrictive eating patterns can take a toll on mental health. The pressure to stick to a rigid diet can lead to feelings of guilt, anxiety, and even a negative relationship with food. Mental and emotional stress can contribute to emotional eating, binge eating episodes, or a cycle of restriction and overindulgence, further complicating weight management. Loss of Muscle Mass: Severely restricting calories, especially without adequate protein intake, can lead to the loss of muscle mass. Reduced muscle mass can lower the body’s overall calorie-burning capacity, making it harder to maintain weight loss in the long run. Additionally, muscle loss can affect physical strength and resilience. Potential for Eating Disorders:  Constant dieting, especially when taken to extremes, can contribute to the development of eating disorders such as anorexia or bulimia. These disorders not only pose serious health risks but also perpetuate an unhealthy relationship with food and body image, diverting attention from the original goal of achieving a balanced and sustainable lifestyle. I’ve seen in many clients how their metabolism is not working properly after constantly dieting while they are filled with guilt. I’ve seen the stress in their eyes, and how they are losing muscle mass. I’ve identified the potential eating disorder if they continue that way.  If this feels like you, if any of these signs resonate – PLEASE I urge you to stop, pause – observe yourself. Are you focusing on health, or are you actually repeating unhealthy patterns over and over again? Are you trying all these things on your own, or are you actually seeking professional help? I won’t lie or sell you a magic pill or plan that will change all these years of obsessive and compulsive thinking and dieting. I am going to offer you a sustainable, natural, research and patient way to come back to HEALTH. You deserve to feel free and happy in your own skin. OWN IT!  Read my following post for some hacks on how to focus on balance instead of dieting. With love and in health,  Xoxo Sol  Certified International Wellness Coach  Integrative Nutrition Health Coach Accredited HCANZA-AC Certified Yoga Teacher  @solpinedawellness  Ph: +64 27 274 8562    

Alcohol is not good for me, how can I stop binge drinking this year?

  Alcohol is not good for me, how can I stop binge drinking this year? Tips for reducing or stopping alcohol consumption  I get it, it’s hard.  In a world that often glorifies alcohol consumption, where all social interactions and celebrations are around alcohol, acknowledging that it may not be good for you is a commendable first step towards a healthier lifestyle, yet hard.  Binge drinking can have serious consequences on both physical and mental health, making it crucial to address and overcome. In this comprehensive guide, we will explore effective strategies to curb binge drinking in the coming year. I am not necessarily saying stop all your drinking if that doesn’t feel right for you now, I am just suggesting ways to crowd out something that might be detrimental for your health, that you know does not serve you and you’re finding it hard to.  Let’s begin: Understanding the Impact of Binge Drinking: It’s essential to begin by examining the harmful effects of binge drinking on health. From liver damage to increased risk of accidents and mental health issues, awareness is key to motivating change. Setting Realistic and Achievable Goals: One of the keys to overcoming any habit is setting realistic and achievable goals. Whether it’s reducing alcohol intake gradually or committing to alcohol-free days, small steps can lead to significant changes. Seeking Professional Help: Recognizing the need for professional assistance is a sign of strength. This section will highlight the various avenues of support, including therapy, counseling, and support groups, to help individuals struggling with binge drinking. Building a Support System: Surrounding oneself with a supportive network of friends and family can significantly impact the journey to sobriety. This section will delve into the importance of a strong support system and offer tips on how to cultivate it. Exploring Healthy Alternatives: Binge drinking often arises from the desire for social interaction or stress relief. Discovering healthier alternatives, such as engaging in physical activities, pursuing hobbies, or practicing mindfulness, can redirect focus away from alcohol. Educational Resources on Alcohol Abuse: Knowledge is a powerful tool in the fight against binge drinking. This section will provide links to reputable resources and educational materials, empowering individuals to make informed decisions about their alcohol consumption.                                                                           Addressing binge drinking is a significant step towards a healthier and more fulfilling life. By combining  effective strategies to ove rcome alcohol abuse, this guide aims to reach individuals seeking support and information. Remember, the journey to sobriety is unique for each person, and seeking help is a commendable decision. Let’s make this new year a transformative one on the path to a healthier, alcohol-free lifestyle. Please share in the comments what have you tried in your journey to reduce or stop alcohol consumption th at has worked. I am always here to help, please reach out if you feel professional guidance may be what you need.  Yours in health.  Sol  Certified International Wellness Coach  Integrative Nutrition Health Coach Accredited HCANZA-AC Certified Yoga Teacher  @solpinedawellness  Ph: +64 27 274 8562