Losing weight is challenging. Many people will tell you, “It’s calories in versus calories out that counts”—as if your body were a straightforward mathematical equation. In all honesty, everyone would have aced this test if it had been that simple.
“So many additional variables are at work, including as heredity, environment, sleep patterns, and muscle mass, among others. Amy Gorin, RDN, a Stamford, Connecticut-based expert in plant-based diet, asserts that weight management is extremely difficult.

Weight loss is not impossible, but it is undoubtedly tough. The minor victories (eating more vegetables, walking more) should be the main focus. Identifying the obstacles or causes of a plateau by going backward might also be helpful.

If you are aware of these five frequent obstacles, you might be able to stop losing and start winning again.
Read More: https://visitlegit.com/5-reasons-you-arent-losing-weight

From soothing poses like Happy Baby and Child’s Pose to desk-friendly stretches, these yoga stretches provide a moment to pause and embrace relaxation.
For most of us, experiencing some level of stress at various points throughout the day has become a common occurrence. It might stem from an overflowing email inbox, a jam-packed calendar, household chores piling up, or unexpected issues like a stubborn clogged sink or health concerns.

Effectively managing stress doesn’t necessarily involve eliminating every potential stressor, as that’s often impractical. Instead, it’s about equipping ourselves with the right tools and techniques to handle stress without it becoming overwhelming. Stretching is just one such tool you can employ in your stress management arsenal.

One compelling reason why stretching proves effective in stress reduction is that our predominantly sedentary lifestyles often lead to muscle stiffness, which is a primary source of stress, as explained by Jessica Matthews, an assistant professor of kinesiology and integrative wellness at Point Loma Nazarene University in San Diego and the author of “Stretching to Stay Young.” She notes, “The restrictions in our range of motion due to tight, rigid muscles not only impact our physical performance during exercise and everyday activities but also influence our physical and mental well-being.”

Conversely, stretching offers an accessible means to unwind and alleviate stress during or after a hectic day, according to Matthews, who is also a certified yoga instructor affiliated with Yoga Alliance, the world’s largest nonprofit yoga association that certifies teachers and schools. The stress that accumulates in your muscles often manifests as tension, and when you release that muscular tension through stretching, you can tap into your body’s capacity to alleviate mental stress, as outlined by Harvard Health Publishing.

Kelsey Decker, a personal trainer certified by the National Strength and Conditioning Association and an education coordinator for StretchLab in Orange County, California, further explains, “Stretching and movement enhance proper circulation, boost oxygen levels, and release muscle tension.” These combined effects contribute to relaxation. Enhanced circulation relaxes the muscles, sending mood-enhancing blood flow to the brain. Increased oxygen levels, achieved by deep breathing during stretches, slow down your heart rate and reduce blood pressure. Lastly, letting go of the physical tension during a stretch signals your brain to relax.

When practicing yoga stretches, Matthews recommends holding each stretch for 15 to 30 seconds, repeating each stretch two to four times, following the guidelines from the American College of Sports Medicine. During each repetition, take five slow and deliberate breaths, each lasting approximately 15 seconds.

Please note: If you experience tingling, numbness, or pain when attempting any of the following yoga stretches or if an illness or injury prevents you from safely performing them, it’s advisable to skip them or consult your doctor for appropriate modifications.

6 Quick Stretches for Stress Relief
Here are six yoga stretches that help your body and mind relax:


1. Happy Baby
This stretch offers the advantage of hip opening, addressing a frequent source of back tightness. As Kelsey Decker notes, “Our extended periods of sitting each day often lead to poor body posture.” Additionally, yoga stretches such as this one can be beneficial for easing persistent back discomfort, as suggested by the Mayo Clinic.

Here’s how to perform it: Begin by lying on your back, then elevate your knees towards your chest. Securely grasp the soles of each foot with your hands and draw your knees towards your chest and armpits.
Read more: https://www.mon2talk.com/6-quick-stretches-for-stress-relief

Achieving weight loss is a formidable challenge. While some simplistically claim it’s a matter of “calories in versus calories out,” as though our bodies were mere mathematical equations, the reality is far more complex. In truth, if it were that straightforward, everyone would effortlessly excel in the pursuit of a healthier weight.

The path to weight management is influenced by a multitude of additional variables, encompassing heredity, environmental factors, sleep patterns, and muscle mass, to name a few. Amy Gorin, RDN, an expert in plant-based diets based in Stamford, Connecticut, emphasizes the formidable nature of weight management.

While weight loss may pose a formidable challenge, it remains an achievable goal. The focus should be on celebrating small victories, such as incorporating more vegetables into your diet or increasing physical activity like walking. Furthermore, recognizing and addressing the common obstacles or plateaus by looking back can be a valuable strategy.

By acknowledging these five prevalent challenges, you can potentially overcome hurdles and shift the momentum from losing to winning in your weight management journey.

1. Your Medicine Cabinet Is to Blame
Certain medications can lead to weight gain or impede your weight loss efforts. The University of Rochester Medical Center in New York identifies several such medications, including insulin for diabetes management, specific antipsychotic or antidepressant drugs, certain epilepsy treatments, steroids, and blood pressure-lowering medications like beta blockers. These medications may contribute to weight gain by interfering with your metabolism, altering your appetite, causing water retention, or inducing fatigue and reduced physical activity.

If you notice unintended weight gain, it is crucial to discuss this with your healthcare provider. The University of Rochester Medical Center advises against discontinuing your medications solely due to weight gain. Instead, your doctor may consider adjusting your medication or dosage in certain cases. If medication adjustment isn’t feasible, seeking guidance from a qualified dietitian can assist you in making appropriate dietary choices.

2. You Underestimate Your Portion Sizes
The labeling of portion sizes on packaging often presents a perplexing challenge due to their seemingly arbitrary distribution. Despite efforts to make serving sizes on packaging more realistic, such as the transition from a half-cup of ice cream to two-thirds of a cup, as advocated by the U.S. Food and Drug Administration, these labels remain external guidelines that may not align with your actual hunger or dietary requirements.

Amy Gorin recommends a practical approach to address this issue—meal preparation. According to her expertise, this can be achieved by either meticulously tracking your food intake in a food diary to gain insight into your calorie consumption and adjusting portion sizes accordingly, or collaborating with a registered dietitian to craft a user-friendly meal plan. Gorin’s mix-and-match meal plans simplify the complexity and eliminate the ambiguity surrounding portion sizes.

Moreover, a diverse array of meal planning apps is at your disposal. One highly regarded option, called “Lose It,” allows you to monitor calories, set goals, and track progress. This app is freely available on both Google Play and the App Store, providing a convenient tool to aid your dietary journey.

3. Genetics Aren’t Working in Your Favor
Facing a sobering reality, it’s important to acknowledge that one cannot simply choose their desired body type and attain it through dietary choices alone. Dr. Jason R. Karp, PhD, author of “Lose It Forever,” highlights the significant role genetics play in weight management, even if this is not always welcome news. He draws attention to studies involving Swedish twins, whether raised together or separately, revealing that genes account for approximately 70% of the variation in individuals’ body weight—a substantial influence, according to Dr. Karp.

The concept of a “set-point” weight range theory suggests that there exists a weight range at which your body is naturally comfortable. If you lead a healthy and content life, characterized by balanced nutrition and appropriate exercise, you are likely within this range. Straying too far below your set point triggers your brain, rather than your conscious willpower, to employ potent mechanisms to restore your weight to what it deems normal—a phenomenon explained by Karp. Beth Israel Deaconess Medical Center elaborates on this concept, emphasizing that gradual, steady weight loss is the key to resetting your set point.

To prevent regaining weight after shedding pounds, Dr. Karp advises a sustained reduction in calorie intake, with an emphasis on gradual progress. This entails shedding no more than 10% of your body weight every six months; for instance, a 160-pound woman should aim for a 16-pound loss within six months.

While this concept may be challenging to accept, it offers a valuable and liberating perspective. Rather than blaming oneself for not attaining a specific goal weight or aesthetic, or feeling demotivated, it encourages self-compassion for the body one inhabits. Regardless of your ultimate clothing size, this perspective can motivate you to maintain healthy behaviors that promote well-being. Research published in March 2021 in Applied Physiology, Nutrition, and Metabolism supports the efficacy of weight-inclusive approaches in enhancing various health indicators, including blood sugar, cholesterol, blood pressure, body image, self-esteem, and mental health.

Seeking support from a HAES (Health At Every Size) dietitian can assist you in making this transition, although it may require significant self-reflection and effort. To locate experts in your area, you can utilize the search engine provided by the Association for Size Diversity and Health.

4. You Overestimate Your Calorie Burn
Karp underscores that when it comes to weight loss, your dietary choices—specifically, the quantity you consume—carry more weight than your exercise regimen. Nevertheless, he emphasizes that exercise plays a pivotal role in maintaining weight loss. Research suggests that exercise promotes the development of mitochondria within muscle cells, serving as the body’s energy centers, as explained by the National Human Genome Research Institute.
This phenomenon, as Karp puts it, transforms your body into a more efficient fat and carbohydrate burner. Furthermore, he highlights that individuals who successfully achieve weight loss are typically those who incorporate exercise into their weight loss and maintenance strategy. Notably, a substantial majority of members in the National Weight Control Registry, including 89.6 percent of women and 85.3 percent of men, attribute their sustained weight loss to regular exercise.

Amy Gorin emphasizes that exercise should not be viewed as a punitive measure for dietary choices. Instead, she views it as a beautiful and celebratory expression of your body’s capacity for movement. A study featured in the August 2016 issue of the journal Frontiers in Psychology supports this perspective. It suggests that finding enjoyable ways to engage in physical activity, activities that bolster self-confidence, or activities that offer social interaction (if desired) can all contribute to maintaining a consistent exercise routine.
Read more: https://www.mon2talk.com/5-reasons-you-arent-losing-weight

Veteran singer, 2Face Innocent Idibia, mourns the passing of his father, Michael Agbo Idibia, after 8-years of exiting this world.

The singer’s father died in 2018 at an undeclared hospital in Abuja after over a year of battling with prostrate cancer.
Read More: https://www.cuzideas.com/ill-mourn-u-till-i-join-u-pops-2face-says-as-he-remembers-late-father

Spanish prosecutors have dropped all fraud and corruption charges against Neymar and other defendants in a case over his transfer to Barcelona from Santos in 2013.

Before being cleared of fraud and corruption charges, Neymar was facing a two-year prison sentence plus a €10m fine for alleged irregularities relating to his transfer to Barcelona in 2013.

The case was taken to court after Brazilian investment group DIS which owned 40 per cent of Neymar’s rights during his time at Santos, claimed that a lot more money was involved in the transfer.
Read More: https://www.cuzideas.com/neymar-cleared-of-fraud-and-corruption-charges-by-spanish-prosecutors

Female passenger reportedly tackles man preaching on plane – A Twitter user shares how a clergyman preaching the gospel on a plane was silenced by a passenger.

According to the Twitter user, identified on the micro blogging platform as Yomi Kazeem, he was surprised to see a man preaching on a plane; he had only seen such happening on commercial buses in Lagos.

While the clergyman was preaching he was however silenced by a passenger who pointed out that the plane isn’t a danfo – a colloquial word describing commerical buses.

Yomi revealed that the man, discouraged by this, had silently sat back on his seat.
Read More: https://www.cuzideas.com/female-passenger-reportedly-tackles-man-preaching-on-plane

Reality Tv star, Alex Unusual has called out a popular aircraft for endangering the lives of their customers.

Alex states that for a while now, he has been asked to look away from certain things but this time, they have taken the piss.
Read More: https://www.cuzideas.com/alex-unusual-calls-out-airline-for-endangering-customers-lives

Mohbad is set to terminate his contract with his label boss, Naira Marley months after he accused him of assault.

The talented artiste, Mohbad through his legal representative has served a notice of termination to Marlian Music, bordering on unpaid royalties, harassment, and a host of other issues.
Read More: https://www.cuzideas.com/mohbads-lawyers-serve-marlian-music-and-naira-marley-termination-notice