Put an End to Late Night Binge Eating in Kansas City

Are you one of the millions of Americans who just can’t seem to say no to a late-night snack? Whether you are crave a small snack late night or find yourself binge eating just before the clock strikes midnight, you are not alone. While you are not alone, this devastating problem have can have a serious effect on your health — think diabetes, obesity or depression. Fortunately, there are steps you can take to put an end to late night binge eating in Kansas City. With a little effort, you can say put an end to late night binge eating in Kansas City and likely not even miss those late-night snacks. Are your hormones in-check? If you think those late night cravings and desires to eat foods you know you should probably avoid are the result of lack of willpower or a character flaw, guess again. While stress can be a trigger to unwanted binge eating, most of the time it’s not. In fact, biology just may be to blame. When you have a better understanding of why you can’t seem to put an end to late night binge eating in Kansas City, it is much easier to control and overcome those cravings. Chances are the underlying cause of your binge eating is the result of a hormonal imbalance with the hormones that regulate your appetite. There are four specific triggers that lead to binge eating. Fortunately, you can put an end to late night binge eating in Kansas City once you learn how to balance these hormones. The four most common hormones responsible include:

1. Insulin. Insulin is a very important hormones that your body produces in order to process the sugars you consume. When your insulin spikes and then crashes after consuming processed foods or junk foods, you become hungry again. Unfortunately, a healthy meal can also cause you to become hungry again.


2. Leptin. Leptin is the hormone that lets your brain know that you are full and that you do not need to eat any more. When you consume plenty of processed foods, sugar and flours, leptin can stop working. As a result, you brain can become resistant to leptin.


3. Ghrelin. This hunger hormone is produced in your stomach to help you regulate your appetite. When you are hungry, this hormone will be sure to let you know.


4. Peptide YY. This hormone is produced in your intestines and lets your body know that you are full and are unable to eat anymore.

There is also one more hormone that needs to be considered when we try to put an end to late night binge eating in Kansas City. This hormone is the stress hormone known as cortisol. When you are stressed, the cortisol level in your body goes up. As a result, you become more hungry, your blood sugar levels rise and your insulin levels rise. This can lead to insulin resistance also known as pre-diabetes. How can you easily put an end to late night binge eating in Kansas City? With a little work and dedication you can balance your hormones and fight those late night cravings, here’s how.

• Breakfast really is the most important meal of the day when you want to put an end to late night binge eating in Kansas City. Consuming breakfast is key in putting an end to your late night cravings. Consume  a breakfast that is high in protein. One option for a high-protein breakfast is eggs in any form. You can also try consuming a protein shake is you need your breakfast on-the-go. Breakfast can help keep your blood sugar levels even all day long and can also help reduce the amount of cravings you have for snacks throughout your day.


• Avoid drinking your calories. By drinking your calories, you are consuming empty calories that are providing you with no real nutritional value. Sodas, lattes, teas and sports drinks may taste break, but they will cause a spike in your insulin and blood sugar levels. This will lead to cravings.


• Get yourself on a meal schedule. Be sure to eat breakfast, lunch and dinner. Snacks in between are fine as well. Think of your body as a clock. To keep your hormones balanced, you need to develop and eating rhythm.


• Remember how important protein is to your diet. Have protein and high-quality fats with every meal. Good fats include nuts, seeds, avocados, coconut, and olive oil. High-quality proteins include chicken, grass-fed meat and fish. By consuming such foods, you can help to balance your blood sugar levels.


• Keep your stress levels under control. Stress can cause you to eat, while relaxing can make it easier for you to obtain your goal weight. When you are stressed, take time out of your day to de-stress. De-stressing activities can include yoga, deep breathing exercises, meditation or even going for a walk. Reducing stress can help to put an end to late night binge eating by balancing your brain chemistry and hormones as well as helping to fight unwanted cravings.


• Never skip out on a good night’s sleep. When you don’t sleep, you become hungry. You become especially hungry for sugars and carbs. This is because sleep deprivation causes an increase in the hormones that let your brain known that you are hungry. This is why a good night’s sleep is so important for anyone looking to lose weight.


• Are you allergic or sensitive to any foods? Many people have a tendency to crave the foods they are allergic to. Common triggers of food sensitivity include dairy and gluten. If you suspect you might have a gluten or dairy sensitivity, try going without these products for a few weeks and see how you feel.

Did you know that supplementation can help you to cut cravings and put an end to late night binge eating in Kansas City? Here are some supplements to consider: Omega-3 fats can help to regulate cravings. Vitamin D  helps to regulate hormones and balance insulin. Chromium, lipoic acid, N-Acetyl Cysteine (NAC) can help cut cravings. Amino acids can also help balance your hormones, stop your cravings and increase muscle mass.

Put an End to Late Night Binge Eating in Kansas City

Weight Loss Mistakes in Johnson County

If you are trying to lose weight, you must burn more calories than you consume. To burn more calories than you consume, exercise is key. If you are not burning enough calories, the number on the scale is not going to move for the better. If you seem to be struggling with weight loss, here are some weight loss mistakes in Johnson County you might be making.

1. Are you just a walker? Walking is a great way to boost your spirits and improve circulation. However, walking is not a huge calorie burner. If you have made it your goal to lose weight, you are going to need to exercise for at least one hour each day. You must engage in heart-pumping cardio in order to burn a significantly larger amount of calories than you would just walking. Walking is a great exercise, but using walking for weight loss is one of the most common weight loss mistakes in Johnson County that beginners make. To burn a larger number of calories, consider engaging in jogging, biking, jump rope, swimming, hiking or take a cardio class (such as kickboxing) at a local gym.

2. Skipping the cardio and heading straight to the weight room. Yes, it is correct to say that building muscles through strength training is important when it comes to burning calories. This is because muscle tissue burns more calories than body fat. However, believing that you don’t need cardio is one of those very common weight loss mistakes in Johnson County that can make it much more difficult for you to lose weight. Your body needs cardio to burn calories in order to decrease your overall body fat. Cardio is also a must to help reveal those toned muscles that have been hiding underneath fat. For best weight loss results, incorporate cardio and strength training into your routine.

3. You are not exercising enough. When it comes to weight loss mistakes in Johnson County, not exercising enough is a very common problem. Sure you may have one or two great workout sessions in a row, but this does not mean you need to stop just because you did good. A great workout session does not mean you get to spend the rest of the week watching television. Not exercising enough is one of the reasons that you are not seeing the results you want. You need to be exercising for 60 minutes a day, most days of the week. In order to get that number on the scale go down, you need to turn your workout routine up a notch. Exercising once a week is not going to give you results. If exercising 60 minutes a day seems like too much to start, take things slow. Try starting with 30 minutes and gradually adding a few minutes to your routine each day until you are up to 60 minutes.

 

Weight Loss Mistakes in Johnson County

Building a Home Gym in Kansas City - Budget Friendly

Perhaps you do not have the time to make it to the gym on a regular basis. Or maybe you do not have the space or money to invest in fancy home gym equipment. Building a home gym in Kansas City does not have to require a lot of space or money. You can build a home gym that can provide you with a convenient and effective workout without breaking the bank or taking over your living room. If you are looking into a building a home gym in Kansas City, here are some must-have pieces of equipment.

1. Jump Rope. Jump rope may have been an activity you loved as a child. As an adult, a jump rope is the least expensive piece of cardiovascular equipment you will ever buy. Jumping rope is essential for building a home gym in Kansas City and actually burns more calories per minute than you would running on a treadmill at the gym.

2. Agility Ladder. An agility ladder is a great piece of space-saving equipment when it comes to building a home gym in Kansas City. Agility ladders fold up and can be stored pretty much anywhere. Lay the agility ladder out in your basement, garage or in your yard for an effective workout. You can skip, jump and shuffle your way to a healthier heart.

3. Resistance Bands. Resistance bands are another great piece of equipment for a home gym that will not take up a lot of space. Resistance bands are small, can be folded and stored in even the smallest of spaces. Resistance bands are great for incorporating into strength training routines. As an added bonus, resistance bands are perfect for travel. Going out of town will not be an excuse for missing your workout.

4. Dumbbells. Building a home gym in Kansas City is not complete without a few sets of dumbbells. Start with a few small sets –3 lbs, 5 lbs and 10 lbs. You can always purchase more as you become more experienced with strength training. For a splurge, purchase adjustable dumbbells. These will take up even less storage space.

5. Exercise Mat. When building a home gym, an exercise mat is a must-have. Exercise mats are great for performing floor exercises that involve your legs, upper body and core. Exercise mats are affordable, lightweight and very easy to store.

6. Stability Ball. Also known as an exercise ball or core ball, stability balls are great for core training. Stability balls can also be used to make more traditional exercises — such as sit-ups — more challenging. To conserve even more space, a stability ball can also be used as a desk chair. You can tone your core as you work.

Building a Home Gym in Kansas City - Budget Friendly

How to Stay Healthy During Spring Break

Spring break is just around the corner for many in the greater Kansas City area. Spring break may mean vacationing or simply enjoying some downtime in the Kansas City area. During spring break, you want to relax and enjoy yourself. Sometimes this can include some unhealthy behavior; especially for those looking to lose weight. From extra calories to lazy days relaxing by the pool, spring break can make it increasingly more difficult to stick with your weight loss plan. If you are planning a vacation or a stay-cation, think ahead. There are ways to stay healthy during spring break.

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  Never engage in yo-yo dieting thinking this is a way to stay healthy during spring break. Before a vacation or getaway, it is common to be slightly more conscious over the amount of food you are consuming. This especially holds true when beach attire is involved. Being especially conscious of the food you eat is fine, but you should avoid any form of crash or yo-yo dieting. This can reduce your energy levels and you will be much more likely to overindulge while on vacation. Another thing to remember about crash diets is the second you stop the diet, the pounds will creep back very quickly as your metabolism works to adjust itself.

  
  


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  Avoid giving yourself a free pass on calories while on vacation; this can help you to stay healthy during spring break. As much as you don’t want them to count, calories still count while you are on vacation. While a burger and fries may sound like the perfect spring break meal, try to avoid the temptation. Do your body a favor by nourishing it with foods that are rich in vitamins and will give you plenty of energy to enjoy your vacation.

  
  


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  Don’t skip your workout just because you are on vacation. Pack your sneakers, a pair of shorts and a workout top. Remember to stay healthy during spring break, you cannot just lounge by the pool all day. Instead of just lounging swim some laps in the pool, go for a run on the boardwalk or enjoy a walk on the beach. You can still workout while enjoying the scenery that spring break has to offer.

  
  


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  Never skip a meal to stay healthy during spring break. Skipping meals will only make you more hungry and more likely to overindulge. Be sure to enjoy the local cuisine in moderation and make sure you are not hungry — hunger can put in you in bad mood.

  
  


• Try to avoid the late night snacking. With round-the-clock room service or a late night on the boardwalk, snacking can be tempting. It’s okay to treat yourself to something little, but don’t use this opportunity to have an entire late night meal.

How to Stay Healthy During Spring Break

Get Yourself Out of a Workout Rut in Kansas City

Warmer weather means clothes that are often a little more revealing as well as possible time spent at the pool, beach or other vacation destination. If you have been hibernating this winter instead of working out or just could not seem to stick to your New Year’s resolution, it is possible to get yourself out of a workout rut in Kansas City and back on track to success when it comes to achieving your fitness goals. Start off with these tips to get you back on track and get yourself out of a workout rut in Kansas City:

1.  Remember that you need to get up and get moving in order to get yourself out of a workout rut in Kansas City. Make just a few healthy changes at a time to get yourself out of a workout rut. Even if you do not know much about fitness, remember that moving around burns many more calories than sitting around all day does. Start by making small changes such as walking to the store instead of driving.

2. Even the tiniest bit of exercise helps. If you are worried about time, remember that exercising 10 minutes here, 10 minutes there and another 10 minutes later on in the day can help to get yourself out of a workout rut. Instead of thinking of these small increments of exercise as a daunting or even boring task, think of them as steps in the right direction to achieving your health and fitness goals.

3. You will not get yourself out of a workout rut in Kansas City if you overdo it. If you’ve spent all winter or longer not working out, doing too much too soon can take a toll on your body as well as your mind. Overdoing exercise can also lead to injury, which can mean more time spent sitting down (as you recover) instead of working toward your fitness goals. You cannot (and should not) overall your entire health and fitness regime in just one workout session. These things are going to take time.

4. Set realistic fitness goals in order to get yourself out of a workout rut in Kansas City. Set goals that you know you will be able to meet. Avoid setting unrealistic fitness goals that you know you will not be able to meet. In order to achieve your fitness goals, pick days and times of the days to workout that you know you can stick with. If you begin a workout regime that just seems to hard for you, adjust your routine instead of just skipping your exercise session altogether.

 

Get Yourself Out of a Workout Rut in Kansas City

B12 Shots for Weight Loss in Shawnee, KS

How Do B12 Shots Help Weight Loss?

As part of the medical weight loss program at LifeWorks Integrative Health, we are happy to offer our patients weekly B12 injections to help boost metabolism as well as to increase and sustain energy levels. B12 shots for weight loss in Shawnee, KS, may be exactly what you need to help boost your weight loss and motivate you to lead an overall healthier lifestyle. Before diving into B12 shots for weight loss in Shawnee, KS, here’s a look at the link between B12 and weight loss.

Receiving regular B12 shots for weight loss in Shawnee, KS has been shown to directly impact weight loss and speed up an individual’s metabolism, which is essential in the weight loss process. It is important to remember that B12 shot for weight loss in Shawnee, KS are not specifically known as weight loss shots. Many individuals who receive vitamin B12 shots have reported a significant boost in energy. This significant boost in energy is exactly what some people need to motivate themselves to exercise on a regular basis and make healthy food choices.

The benefits of B12 shots for weight loss in Shawnee, KS extend far beyond just boosting your energy. Research has indicated that these shots can help to reduce fatigue, stress and depression; all of which are associated with gaining weight.  Individuals, who receive B12 shots for weight loss in Shawnee, KS may also notice an improvement in their sleeping patterns, a decrease in headaches, reduced hunger and fewer food cravings.

Other benefits of B12 shots for weight loss in Shawnee, KS may include suppression of appetite, ease of water retention and thyroid support. Vitamin B12 injections can also help to lower cortisol levels, which are created as the result of stress. B12 shots for weight loss in Shawnee, KS can also help to maintain lean muscle mass and help the body to burn fat at an accelerated pace.

Vitamin B12 shots for weight loss in Shawnee, KS are administered into muscle for better absorption and are typically administered on a weekly basis. Vitamin B12 shots offer a wide-variety of benefits for individuals who are looking to lose weight. However it is important to remember, that B12 is not an effective weight loss tool on its own. You need to be willing to commit to improving your nutrition as well as your fitness in order to reap the benefits of Vitamin B12 shots for weight loss in Shawnee, KS. These shots may be exactly what you need to accelerate the weight loss process and get on the path to a happier, healthier you.

B12 Shots for Weight Loss in Shawnee, KS