Cassey Ho's Blog, page 59

The Blogilates March 2021 Workout Calendar!

Hey guys!

I hope you’re ready for an amazing month! We’re going to hit the ground running with the NEW #1000AbChallenge. AHHH!

After we tackle that, we’re going to use all of that new core strength to crush the rest of the month. I can’t wait for you to see the difference it makes in your other workouts when you strengthen your core! You’re gonna see improvements in your form, balance, and endurance.

Starting the month with a crazy tough challenge will exercise your mental strength too. And if you didn’t know, the mental part of a workout is HUGE. So basically what I’m saying is… get ready to push yourself. Major progress is happening this month!

Okay. Are you ready to see the March Workout Calendar?!?!? Yayyy let’s check it out!!

Download JPEG

How to Use the March Workout Calendar

Check the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!!

OR you can download the BODY by Blogilates app, where you can snag the monthly calendar and all of the videos in one place

Here’s an overview of each day of the March Workout Calendar. You know how this works! We’ll work a different muscle group each day (after you crush the #1000AbChallenge)!

SUNDAY: Abs & Obliques
MONDAY: Total Body
TUESDAY: Butt
WEDNESDAY: Cardio
THURSDAY: Upper Body
FRIDAY: Stretch & Recovery
SATURDAY: Legs & Thighs

Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise.

REMEMBER! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place…to make life a little easier

If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.

Tell me your goals for this month in the comments below!!

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#1000AbChallenge: The Hardest Challenge Yet?!

Hey guys!

Remember when you asked for more challenges after we finished the #21DayTone? Well… your wish is my command .

Starting March 1st, we’re doing a #1000AbChallenge. AHHH!

And guys, this is gonna be a good one. You blew my expectations during the last challenge, so I had to make this one extra interesting.

Funny story. When I first planned this challenge I was like, uhhh am I ready for this?! But then I remembered we’re doing this TOGETHER, and that motivates me like nothing else. So before you look at this challenge and doubt yourself, know this: Yes, this challenge is tough. But you’re TOUGHER.

Okay. Are you ready to see the plan?! YESSSS!

Here’s Your #1000AbChallenge

The Details

We’ll start Day 1 with 100 crunches. Cute, right? Don’t get too comfy, though! We’re gonna start climbing on Day 2 with 100 crunches AND 100 sit-ups. Day 3 repeats the crunches and the sit-ups, plus 100 reps of ANOTHER new move. Annnnd you’ll keep going in that pattern for 10 days.

Here are all of the moves we’ll be doing:

1. Crunches

2. Sit Ups

3. Single Leg Drop

4. Wiggles

5. Toe Touches

6. Butt Ups

7. Low Helicopters

8. Hip Twists

9. Side Plank Dippers

10. Criss Crosses

Yep, we’re hitting allllll of the abdominal muscles!

Download JPEG

Save this graphic so you can keep track! The video for Day 1 will be on YouTube, but the videos for Days 2 – 10 will ONLY be in the BodyByBlogilates app! Don’t worry though, it’s all free!!

Oh and yes, you’re doing the math right. That means we’ll have ONE THOUSAND reps on the 10th Day. AHHHH!

I know you’re probably over there like, “CASSEY. You can’t be serious.”

But you know I’d never play about a challenge! Over the next 10 days, our abs are under serious construction.  This is without a doubt our HARDEST CHALLENGE YET! So commit now to giving it everything you’ve got.

And if you still need a little push, think about how you CRUSHED #21DayTone. I mean, you kind of made it look easy. I know you can do this!

Okay… Let me know YOU’RE IN in the comments!!!  Ahhh I can feel my abs burning already!!

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Hurt People Hurt People… But, Why?

Hey guys.

Social media is hard sometimes. Having so much of my life on display, dealing with so many people jumping to judge me or twist my words… I had to learn how to let it roll off my shoulders.

As time goes on, it feels like I’m seeing more and more hateful comments on others’ posts. The negativity is overwhelming sometimes.

For a while, that negativity really got to me. I just let it in and I let it affect the way I shared my life and the way I spoke. If you’ve been following me for a while, you know that a big part of my 90 Day Journey was to open back up and let go of what others thought about me. I decided this was important because:

Overall, the POP community is AMAZING. I love watching you guys lift each other up.I love what I do.I realized that hurt people hurt people.

I’ll say it again. Hurt people hurt people. 

One day I was like “CASSEY. One of your intentions with your community is to help others find joy and feel more confident.” Those people who HURT you the most, are the same people who NEED this the most.

Sometimes, when people have something really hurtful to say, it can stem from a few places:

They are judging your situation without fully understanding itThey feel jealous and want to bring you downThey may want to establish a position of power and judging feels powerfulThey are going through their own battles and feel insecure about seeing your journeyThey are hurting and feel good when others hurt, too

… and these are just a FEW reasons why mean comments come about. Sometimes people don’t know they’re being mean, other times they are VERY aware. Either way, I think it’s safe to say that the person who is hurting you might be going through their own battles, too. And unfortunately, you have to be able to recognize this and try not to take it too personally. Otherwise, it can be really detrimental.

And that’s when I decided to keep my eyes ahead and keep doing my thing, with no fear of judgment.

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A post shared by Cassey Ho (@blogilates)

How To Rise Above

Negativity can consume you, IF YOU LET IT.

It took me a long time to learn how to handle this. Here’s what I know now:

It’s not about you.It’s impossible to be everyone’s cup of tea.Sometimes letting go of negative people is necessary to protect yourself.

Whew, that last one was HARD for me to learn and accept. I’m here to help people! I love spreading positivity! I want you to like me!

But I had to accept that in reality, that isn’t always going to happen.

I had to stop wasting so much energy on “fixing” the negative. It was DRAINING. It was toxic. It made me doubt myself and it made me walk on eggshells with every move I made.

And that’s not who I am. And if you’re dealing with this – It’s not who YOU are either.

The people who want to hurt you will always find something to complain about. No amount of meticulous planning to satisfy everyone will actually satisfy everyone. There will always be someone who wants to see you fail. And that’s on them.

So the best thing you can do is keep your head up, eyes forward. Be genuine to yourself and remember that you have a lot to offer. Give it your all. If you’re passionate about something, your people will be there! If you focus on the negative, you won’t see the ones rooting for you.

And If You’ve Been On The Other Side

Look. It’s not my place to judge the people who pick others apart or post negative things on Instagram. Plus, I get it. I know I’m putting myself out there and being in a public forum can oftentimes welcome comments all across the spectrum. I know that more than likely, there’s something going on to fuel the negativity.

But if you’ve been that person, I want you to listen up. Because even though I want to understand, it’s not okay to keep spreading hate. I know you can do better.

First of all, I’m sorry you’re hurting. If you’re following people (even me) who don’t serve you in a POSITIVE way, then maybe those communities aren’t for you. And that’s not necessarily a bad thing! Do what you have to do to protect yourself and heal. I understand that seeing the “highlight reel” of Instagram can be really disheartening if you’re struggling. If that’s the case, take a break.

Second, I need you to know that spreading negativity will never actually make you feel better in the long run. It will keep weighing you down and it will isolate you when that’s probably the last thing you need. And you’re bringing other people down with you. I TOTALLY understand not being able to see that when you’re in the middle of going through something tough, but it’s true.

Finally, please PLEASE remember that people on social media are people. We’re all going through things just like you are. We’re on the same side.

I’m not going anywhere. I’ll be here, doing my best to spread joy and light whenever you’re ready to join me.

Have you ever gone through something similar? Where you were on the receiving end of mean comments? How did you deal? Let me know in the comments

Easy Breakfast: Blueberry Chia Pudding Recipe

Hey guys!

Breakfast can be SUCH a struggle sometimes. I like to start my day with something healthy before I workout, but I don’t always have time to cook. So, I came up with some “fast food” breakfast recipes. Basically, things I can prep the night before so it’s ready to go in the morning.

When I first started doing this, it was all about convenience. But YOU GUYS. One of the recipes I’ve been making seriously hit it out of the park. It’s sooooo good. Wanna know more?!

I love sharing my favorite recipes with you, especially when they are 90 Day Journey friendly! Make sure you save this recipe for Blueberry Chia Pudding, K?! It’s thick and filling and perfectly sweet, but without sugar! It’s a nice and light option with carbs and protein to fuel your workout.

Okay, here’s how you make it!

Make This Blueberry Chia Pudding For Breakfast! 

INGREDIENTS

3 Tbsp Chia Seeds1 cup Unsweetened Almond Milk1/4 tsp Vanilla ExtractMonk Fruit Sweetener To Taste16 (~1/2 cup) BlueberriesPinch Cinnamon1/4 cup Chopped Almonds

DIRECTIONS

Combine chia seeds, almond milk, vanilla and sweetener in a jar or bowl.Let sit for a minute or two, then stir again and add blueberries and cinnamon.Refrigerate overnight.Top with chopped almonds for serving.

NOTES

Feel free to use another type of sweetener (Swerve, stevia, honey, maple syrup, etc.) if you can’t find or don’t prefer monk fruit!

Is there anything better than a healthy breakfast waiting for you in the fridge?!

When you make this, tag me on Instagram or let me know in the comments so I can see your blueberry chia pudding! YAY! If you want more recipes like this, try my 90 Day Journey Meal Plans!

Dear Cassey: Am I too young to work out?

Dear Cassey,

I started my fitness journey in the beginning of quarantine, and I’ve been doing bodyweight workouts ever since. I heard how beneficial strength training can be, and as a 14 year old, I want to try it out myself!

However, my parents are not so convinced by this idea, they think it might stunt my growth. I am not very tall to begin with, and I still have more time to grow, but I was wondering if using light dumbbells (1-3 kgs) and resistance bands could affect my height?

Sincerely,

Wants To Try Strength Training

Hey Wants to Try!

It’s so cool that you’re interested in fitness at such a young age! Hopefully, exercise has been a good way to burn off some steam during such a tough year.

I loved your question because the Blogilates community has a lot of girls your age! I’m sure plenty of them have the same question – is strength training safe for younger girls? 

FIRST! Before you do anything, I want you to talk to your doctor! He or she will be the best judge for what’s best for YOU.

According to The American Academy of Pediatrics (AAP), resistance training actually has plenty of benefits for adolescents! But this is key – it has to be done appropriately. That means proper form and technique, a healthy plan for training, and using weights appropriate for you. In other words, it’s not a great idea to throw around the heaviest weights you can lift with no real plan. It’s also not a good idea to train too hard!

Another thing to consider is that bodyweight training already puts some resistance on your muscles. If you feel okay doing the workouts you’re already doing, then I would say light weight or resistance bands are probably fine.

Back to the guidelines from the AAP – to address your parents’ concern about stunting your growth, weight training won’t harm or slow how your body grows as long as you’re being safe. So again, I think light weights are perfectly fine!

So here are my tips before you get started:

Talk to your doctor and don’t start until he or she gives you the green lightMake sure you’re comfortable with bodyweight training before you add weightsStick with lighter weights for a whileGive yourself plenty of time to rest and recover between workoutsFuel your body with healthy foods

I hope this helps! Oh, and the resource I linked is a great guideline if your parents want to learn more! Fitness is important for people of all ages. It’s just super important to make sure you go about it in the right way!

PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!

Is Dieting Dangerous For Your Metabolism?

Hey guys!

I’ve told you all about my history with extreme dieting, an unhealthy relationship with food and obsession with the scale. It affected my entire body in a way that took me years to heal.

One of the hardest things to heal was my metabolism. I was tired, I was cranky (ask Sam), and once I let go of the strict cycle of dieting I had been on, there was no rhyme or reason to my weight. Sometimes, I would eat a salad and gain weight, but then eat pizza and lose weight? It was crazy!

But then I looked back and realized the damage I had been doing to my body. I’d cut calories and exercise more, lose a little weight, and then hit a plateau. So then I’d repeat the cycle. Cut MORE calories, exercise more, etc.

I was malnourished and my body was tired.

It took me YEARS to fix the damage I had done. After it had already taken me years to see what dieting was doing to me. So it got me wondering, how exactly does dieting affect your metabolism? Does it actually cause damage? What’s going on in our bodies when we repeat the diet, lose weight, plateau cycle?

A little metabolism 101

Okay, so your metabolism is basically the system that produces and uses energy to keep your body alive. Things like:

BreathingBlood circulationTemperature regulationDigestionBrain function

Your body burns calories even while you’re resting to keep these processes going. Those calories are pretty important, and they come from what you eat and drink.

So how many calories do you need to make sure your body has the energy it needs to function? This is referred to as your basal metabolic rate (BMR), and it depends on factors like your age, height, weight, and how much lean body mass you have. You can get an estimate with a calculator like this one.

As you know, calorie imbalance (burning more than you eat, or eating more than you burn) is what causes weight loss or weight gain. You eat calories, your body burns some to function, and burns more depending on your activity level. If you’re left with excess calories, you may gain weight. If you’re in a calorie deficit, you may lose weight.

This is where I took it too far. I was cutting too much too fast. Every time I’d hit a plateau, I’d cut more. I was definitely eating less than what my body needed at minimum, let alone enough to sustain with HOURS of exercise every day.

Does dieting damage your metabolism?

More like dieting DISRUPTS the metabolism.

But that doesn’t mean it’s an easy fix.

Basically, dieting throws a wrench in the hormones that regulate your metabolism: leptin and ghrelin are the big ones, but cortisol can come into play too. These hormones affect your hunger, fullness, and energy levels. Let’s break it down a little more (don’t worry, we’ll keep it simple!)

Leptin: Normally, your fat cells release leptin when they’re stored. This signals to your body that you have some extra energy to use, which makes you feel less hungry. When you lose weight (especially too quickly), your body doesn’t release as much leptin. Less leptin = higher appetite.

Ghrelin: This hormone does the opposite of leptin. It makes you feel hungry.

Cortisol: This is a stress hormone! But dieting can raise cortisol too. This is important because cortisol actually causes weight gain.

There are more players to this game, but we’re keeping it simple okay?! What’s important here is that these hormones work to keep you alive. Your body doesn’t know that you want to lose weight just to feel more confident in a bikini. If you suddenly make extreme changes to the energy you’re taking in by cutting calories and/or exercising a lot, your body is going to shift gears to survive. Maybe you’ll feel less satisfied or more hungry. Maybe your body will hold onto fat or use muscle for energy.

Our bodies are so amazing to adapt like that. But think about what happens if we keep going deeper into dieting. Every time your body adapts, we push it harder. So it pushes back. After cycling through that for so long, you can’t really just go back to eating “normal.” Which is exactly what I tried to do once I realized how unhealthy my lifestyle had become.

I added carbs back into my diet and even though I was still eating healthy foods and exercising, I kept gradually gaining weight. For like 3 years. On top of that I was:

TiredFoggyHaving trouble sleepingColdHungry ALL THE TIMEGrumpyExperiencing digestive issues

I knew I needed to stop focusing on how I looked, no matter how frustrated I was. I needed to focus on my health.

Healing your metabolism

The most important thing is to give your body time and plenty of rest. The stress that dieting puts on your body is A LOT.

Next, give up the “dieting” mentality, and feed your body balanced, nutritious meals. Eat when you’re hungry and don’t stress about it. Getting enough carbs, protein, and fat will help your hormones reset and start working as they should again.

Finally, keep exercising, but stop doing hours of cardio. Find something you love to do and add in some light weight training to build lean muscle.

Most importantly, make changes that will help you avoid falling into the cycle of dieting again. 

You can lose weight and change your body without your body fighting back. You can do it in a healthy, sustainable way. Diets don’t work because they put too much on your body too quickly. If your body thinks it might be starving, you’ll end up doing more harm than good and any weight you lose will probably come right back.

If you want to lose weight, do it slowly. Make small changes to your diet and pay attention to how you feel. Don’t feel pressured to overdo it on exercise, and give your body plenty of rest.

Your New Fave Gluten-Free Chocolate Mug Cake Recipe

Hey guys!

Have you ever made a mug cake?! It’s the perfect thing to make when you have a craving, but don’t really want an entire cake sitting around. And when a craving for cake strikes, there’s no time to make a complicated recipe, right?! If you’ve never made one, you have to try this recipe!

First, I have a little confession to make: chocolate cake is NOT my jam. Actually, I don’t really eat chocolate at all. The taste is just way too intense for me (I’m a supertaster – it’s really a thing!).  But I know that chocolate cake IS most people’s jam, so I still wanted to take a stab at a recipe for a healthy but decadent chocolate mug cake.

This one is dairy-free, gluten-free, grain-free and added sugar-free.

And you guys. I had my family try this one and they said it is GOOD. They’re brutally honest about what I cook so you can trust them! But obviously, I need your opinion too. So when you try this chocolate mug cake recipe, make sure to tell me what you think!

Okay… mug cake time!

Make This Decadent Chocolate Mug Cake Recipe! 

MUG CAKE INGREDIENTS

1 Small Extra Ripe Banana1 Egg2 Tbsp Dark Cocoa Powder1-2 Tbsp Monk Fruit Sweetener1/4 Cup Unsweetened Almond Milk

TOPPING: 1/2 cup raspberries

DIRECTIONS

Combine all mug cake ingredients in a blender and mix until a batter forms. Pour into a greased mug or small bowl.Microwave for 60 seconds.Top with berries!

NOTES

Your cook time could vary, depending on microwave strength.If you prefer to use an oven, bake your mug cake in an oven-safe dish at 350 degrees F for 10-12 minutes.

Dessert in one minute?! YESSSSS.

When you make this, tag me on Instagram or let me know in the comments so I can see your chocolate mug cake! YAY! If you want more recipes like this, try my 90 Day Journey Meal Plans!

Easy Breakfast: Blueberry Chia Pudding Recipe

Hey guys!

Breakfast can be SUCH a struggle sometimes. I like to start my day with something healthy before I workout, but I don’t always have time to cook. So, I came up with some “fast food” breakfast recipes. Basically, things I can prep the night before so it’s ready to go in the morning.

When I first started doing this, it was all about convenience. But YOU GUYS. One of the recipes I’ve been making seriously hit it out of the park. It’s sooooo good. Wanna know more?!

I love sharing my favorite recipes with you, especially when they are 90 Day Journey friendly! Make sure you save this recipe for Blueberry Chia Pudding, K?! It’s thick and filling and perfectly sweet, but without sugar! It’s a nice and light option with carbs and protein to fuel your workout.

Okay, here’s how you make it!

Make This Blueberry Chia Pudding For Breakfast! 

INGREDIENTS

3 Tbsp Chia Seeds1 cup Unsweetened Almond Milk1/4 tsp Vanilla ExtractMonk Fruit Sweetener To Taste16 (~1/2 cup) BlueberriesPinch Cinnamon1/4 cup Chopped Almonds

DIRECTIONS

Combine chia seeds, almond milk, vanilla and sweetener in a jar or bowl.Let sit for a minute or two, then stir again and add blueberries and cinnamon.Refrigerate overnight.Top with chopped almonds for serving.

NOTES

Feel free to use another type of sweetener (Swerve, stevia, honey, maple syrup, etc.) if you can’t find or don’t prefer monk fruit!

Is there anything better than a healthy breakfast waiting for you in the fridge?!

When you make this, tag me on Instagram or let me know in the comments so I can see your blueberry chia pudding! YAY! If you want more recipes like this, try my 90 Day Journey Meal Plans!

The post Easy Breakfast: Blueberry Chia Pudding Recipe appeared first on Blogilates.

Dear Cassey: Am I too young to work out?

Dear Cassey,

I started my fitness journey in the beginning of quarantine, and I’ve been doing bodyweight workouts ever since. I heard how beneficial strength training can be, and as a 14 year old, I want to try it out myself!

However, my parents are not so convinced by this idea, they think it might stunt my growth. I am not very tall to begin with, and I still have more time to grow, but I was wondering if using light dumbbells (1-3 kgs) and resistance bands could affect my height?

Sincerely,

Wants To Try Strength Training

Hey Wants to Try!

It’s so cool that you’re interested in fitness at such a young age! Hopefully, exercise has been a good way to burn off some steam during such a tough year.

I loved your question because the Blogilates community has a lot of girls your age! I’m sure plenty of them have the same question – is strength training safe for younger girls? 

FIRST! Before you do anything, I want you to talk to your doctor! He or she will be the best judge for what’s best for YOU.

According to The American Academy of Pediatrics (AAP), resistance training actually has plenty of benefits for adolescents! But this is key – it has to be done appropriately. That means proper form and technique, a healthy plan for training, and using weights appropriate for you. In other words, it’s not a great idea to throw around the heaviest weights you can lift with no real plan. It’s also not a good idea to train too hard!

Another thing to consider is that bodyweight training already puts some resistance on your muscles. If you feel okay doing the workouts you’re already doing, then I would say light weight or resistance bands are probably fine.

Back to the guidelines from the AAP – to address your parents’ concern about stunting your growth, weight training won’t harm or slow how your body grows as long as you’re being safe. So again, I think light weights are perfectly fine!

So here are my tips before you get started:

Talk to your doctor and don’t start until he or she gives you the green lightMake sure you’re comfortable with bodyweight training before you add weightsStick with lighter weights for a whileGive yourself plenty of time to rest and recover between workoutsFuel your body with healthy foods

I hope this helps! Oh, and the resource I linked is a great guideline if your parents want to learn more! Fitness is important for people of all ages. It’s just super important to make sure you go about it in the right way!

PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!

The post Dear Cassey: Am I too young to work out? appeared first on Blogilates.

Is Dieting Dangerous For Your Metabolism?

Hey guys!

I’ve told you all about my history with extreme dieting, an unhealthy relationship with food and obsession with the scale. It affected my entire body in a way that took me years to heal.

One of the hardest things to heal was my metabolism. I was tired, I was cranky (ask Sam), and once I let go of the strict cycle of dieting I had been on, there was no rhyme or reason to my weight. Sometimes, I would eat a salad and gain weight, but then eat pizza and lose weight? It was crazy!

But then I looked back and realized the damage I had been doing to my body. I’d cut calories and exercise more, lose a little weight, and then hit a plateau. So then I’d repeat the cycle. Cut MORE calories, exercise more, etc.

I was malnourished and my body was tired.

It took me YEARS to fix the damage I had done. After it had already taken me years to see what dieting was doing to me. So it got me wondering, how exactly does dieting affect your metabolism? Does it actually cause damage? What’s going on in our bodies when we repeat the diet, lose weight, plateau cycle?

A little metabolism 101

Okay, so your metabolism is basically the system that produces and uses energy to keep your body alive. Things like:

BreathingBlood circulationTemperature regulationDigestionBrain function

Your body burns calories even while you’re resting to keep these processes going. Those calories are pretty important, and they come from what you eat and drink.

So how many calories do you need to make sure your body has the energy it needs to function? This is referred to as your basal metabolic rate (BMR), and it depends on factors like your age, height, weight, and how much lean body mass you have. You can get an estimate with a calculator like this one.

As you know, calorie imbalance (burning more than you eat, or eating more than you burn) is what causes weight loss or weight gain. You eat calories, your body burns some to function, and burns more depending on your activity level. If you’re left with excess calories, you may gain weight. If you’re in a calorie deficit, you may lose weight.

This is where I took it too far. I was cutting too much too fast. Every time I’d hit a plateau, I’d cut more. I was definitely eating less than what my body needed at minimum, let alone enough to sustain with HOURS of exercise every day.

Does dieting damage your metabolism?

More like dieting DISRUPTS the metabolism.

But that doesn’t mean it’s an easy fix.

Basically, dieting throws a wrench in the hormones that regulate your metabolism: leptin and ghrelin are the big ones, but cortisol can come into play too. These hormones affect your hunger, fullness, and energy levels. Let’s break it down a little more (don’t worry, we’ll keep it simple!)

Leptin: Normally, your fat cells release leptin when they’re stored. This signals to your body that you have some extra energy to use, which makes you feel less hungry. When you lose weight (especially too quickly), your body doesn’t release as much leptin. Less leptin = higher appetite.

Ghrelin: This hormone does the opposite of leptin. It makes you feel hungry.

Cortisol: This is a stress hormone! But dieting can raise cortisol too. This is important because cortisol actually causes weight gain.

There are more players to this game, but we’re keeping it simple okay?! What’s important here is that these hormones work to keep you alive. Your body doesn’t know that you want to lose weight just to feel more confident in a bikini. If you suddenly make extreme changes to the energy you’re taking in by cutting calories and/or exercising a lot, your body is going to shift gears to survive. Maybe you’ll feel less satisfied or more hungry. Maybe your body will hold onto fat or use muscle for energy.

Our bodies are so amazing to adapt like that. But think about what happens if we keep going deeper into dieting. Every time your body adapts, we push it harder. So it pushes back. After cycling through that for so long, you can’t really just go back to eating “normal.” Which is exactly what I tried to do once I realized how unhealthy my lifestyle had become.

I added carbs back into my diet and even though I was still eating healthy foods and exercising, I kept gradually gaining weight. For like 3 years. On top of that I was:

TiredFoggyHaving trouble sleepingColdHungry ALL THE TIMEGrumpyExperiencing digestive issues

I knew I needed to stop focusing on how I looked, no matter how frustrated I was. I needed to focus on my health.

Healing your metabolism

The most important thing is to give your body time and plenty of rest. The stress that dieting puts on your body is A LOT.

Next, give up the “dieting” mentality, and feed your body balanced, nutritious meals. Eat when you’re hungry and don’t stress about it. Getting enough carbs, protein, and fat will help your hormones reset and start working as they should again.

Finally, keep exercising, but stop doing hours of cardio. Find something you love to do and add in some light weight training to build lean muscle.

Most importantly, make changes that will help you avoid falling into the cycle of dieting again. 

You can lose weight and change your body without your body fighting back. You can do it in a healthy, sustainable way. Diets don’t work because they put too much on your body too quickly. If your body thinks it might be starving, you’ll end up doing more harm than good and any weight you lose will probably come right back.

If you want to lose weight, do it slowly. Make small changes to your diet and pay attention to how you feel. Don’t feel pressured to overdo it on exercise, and give your body plenty of rest.

The post Is Dieting Dangerous For Your Metabolism? appeared first on Blogilates.