Fitness Friday

The Latest Fitness Class Trend May be a Sleeper

A fitness class in Glasgow has created a fitness class that consists of nothing more than climbing into bed and sleeping for 45 minutes. 

Sleeping doesn't just feel good, it actually is good for you. A recent study showed that lack of sleep produces more of the hormone ghrelin (leaving one hungry for sugary foods), while getting sleep produces more of the hormone leptin (leaving one with a full feeling). A gym in Glasgow has taken notice of the growing trend of lack of sleep due to busy and stressful living conditions for their membership base, and have created a 45 minute fitness class where class-goers sleep for 45 minutes straight. The class is primarily aimed at exhausted parents, and comes in the wake of research being released stating that 86% of parents in the UK admit to feeling fatigued, while 26% admit to getting less than 5 hours of sleep a night.   

Here are some other quick statistics about the sleep and the importance of it:

• Most adults need 7-8 hours of sleep per night
• Over 20% of Americans suffer from chronic sleep loss or undiagnosed sleep disorders
• 3-5% of Americans who are obese can be attributable to short sleep
• 100,000 deaths occur in the US a year due to sleep deprivation and medical errors
• 35.3% of adults report less than 7 hours of sleep a night

Wellness Wednesday

Stairs for Soda When it Comes to a Boost of Energy

Studies show that taking the stairs a few times may give you the same energy lifting effects as a sugary can of soda.

Researchers at UGA College of Education have discovered that walking up and down the stairs for about 10 minutes (the equivalent of about 30 floors of stairs) gave participants a more energized feeling than taking 50 milligrams of caffeine, or about the same amount found in a can of soda. Research lead Patrick O'Connor stated that those who ran up and down the stairs had an actual energy  boost compared to those who took the caffeine or placebo pills, as the latter group had almost no visible effects. O'Connor went on to state that the stairs are ideal for an office situation, as most workers are stagnant throughout the day, and drinking a sugar laden drink only amplifies the poor wellness effects that follow sitting all day. 

Here's some quick facts about the benefits of stair walking:

• Lowered early mortality risk of 33%, by walking eight flights of stairs 
• Two minutes of extra stair climbing a day halts middle age weight gain in men
• Seven minutes of stair climbing a day halves the risk of a heart attack over ten years
• Increased heart, muscle, bone and mind health
• Increases god cholesterol, tightens buns, tones thighs, and aids sleep.

7 Foods That are Surprisingly Good for Weight Loss

There are many foods out there that get a bad reputation when it comes to trying to lose weight. However, there are foods out there that can actually benefit you, and assist in losing weight, even if they are a food that you originally thought would hinder your weight loss efforts. 

• Whole Milk
• When it comes to dairy products, those that are "low-fat" or skim sometimes have nutrients added to taken out that are not good for you. So when it comes to dairy products, don't worry so much about the amount of fat, and worry more about sugar additives that could be adding to your waistline. 
• Red Wine
• While any alcoholic beverage contains sugar and added calories to our diet, in moderation, red wine is a good way to wind down and contains polyphenols that can aid in maintaining a healthy metabolism, which could aid in weight loss. 
• Dark Chocolate
• Look for dark chocolate bars that have at least 70% cacao and a short ingredient list. With just a bite or 2 of dark chocolate, it can reduce stress levels and curb cravings for other, sugary junk foods. 
• Eggs
• When it comes to snacks and meals, eggs are a nutrient dense option that contain a great serving of protein, healthy fats and essential vitamins and minerals. When eaten in moderation, whole eggs are a great option for refined carbohydrate replacement when trying to lose weight. 
• Nut Butters
• In addition to healthy fats, nut butters also have a decent amount of fiber and protein that can be a healthy addition to your diet if you are trying to lose weight. However, stick to one serving of nut butter per day, and avoid buying brands that contain added sugars or oils. 
• Coffee
• Having a cup of coffee in the morning not only helps to get you out of bed, but it also helps stimulate the brain and nervous system and contains antioxidants that help improve glucose metabolism. However, while coffee has these benefits, they are coming from black coffee, not coffee loaded with cream and sugar.  
• Dark Meat Poultry
• Against what you may think, dark meat poultry usually only contain about 5 more calories and 1 more gram of fat per serving. In addition, dark meat tends to have more flavor and tender than typical white meat poultry.

When Stress is a Good Thing

While we all experience stress in our lives, not all stress is the same, and not all stress should be looked at in a negative light. We all experience stress at some point, whether it is chronic, daily stressors, or a tragic event that happens in our life that causes long-term stress. However, those of us that can and do, seek out physical, mental and emotional measures for dealing with these stressors can curb the negative side effects that come with stress and can create lasting, healthy habits that can forever help you deal with stressors that come with everyday life. 

• Re-frame the game
• Everyone has a hobby or activity that they enjoy and seek and enjoy a challenge. Try bringing this mindset to overcome obstacles in your life that might not be so enjoyable, but by overcoming it, you have overcome a challenge in your life and for that, you can be grateful and relieved.
• Stop blaming
• Stress can happen in a number of ways and in a number of different settings. When this happens, it can be easy to place the blame on kids, work or relationships, but only you have the ability to decide how stress is going to affect you. So, rather than placing the blame on someone, or something else, take some accountability and decide how you are going to handle it and how you are going to let it affect you in your daily life. 
• Practice gratitude
• By looking at the stress in your life and realizing that in the grand scheme of things, your stress could be worse and you have so many things to be grateful for, decreases the negative effects of the stress. 

By following these steps and making them habits when you are feeling stressed, you can avoid being the victim of stress and instead, being the victor. 

Fitness Friday

More is not Always Better

If you continually press yourself in your workouts, and have been feeling worn out lately, it may be time to tone down your workouts.

Most of us have been there before; you're feeling stale and continually worn out with muscle soreness that won't go away. The exercise program that you've been pressing yourself on lately has also been hard to get through, and not in the sense that it's just difficult, but because your energy is drained as well. In cases like these, you may be experiencing overreaching, or in extreme, extended cases overtraining. While this feeling can be a large result of overloading in workouts, the effects can also be largely exacerbated by stress at work and with friends and/or family. Overreaching and overtraining can lead to injury or illness if it is not properly addressed and remedied, so here are some signs to recognize for those who may possibly be experiencing the effects of this malady.

Symptoms: 

• Persistent sore, or heavy muscles along with a fatigued feeling
• Decreased performance or ability to keep up with exercise program
• Chronic or slow healing injuries
• Poor sleep
• Appetite loss, tachycardia, and irritability
• Sleep trouble, menstrual disruption, and depression

Treatment:

• Don't increase loads by more than 10%
• Rest. Listen to what your body is telling you, and take the necessary rest periods needed.
• Ensure you are following a proper nutrition and hydration plan according to your fitness demands.
• Aim for at least 7 -8 hours of sleep a night.
• Ensure 24-72 hours of rest for a worked out muscle group, in order for proper tissue growth and repair to occur

Stay Fit at Work

We all know that sitting all day at work can be detrimental to our health and is something we should try to avoid if we can. While this can be difficult for those of us that are tied to our desks at work, there are ways to get around it and get in more movement while at work. 

• Stand up for 2-3 minutes every hour
• This helps work your muscles and get your metabolic processes working
• Sit on a stability ball
• Try this for 20-30 minutes to work your core
• Hold walking meetings
• Take a walk to improve your mood, blood flow and concentration
• Take business breaks
• Take 10 minutes and do as many squats, push ups and crunches as you can
• Leave your desk for lunch
• Take a walk and get some fresh air to increase your productivity later in the day
• Reconsider your commute
• If you can, take your bike or walk to work to start your day off on an active note which will help your productivity and mood throughout the day. 
• Practice office yoga
• Breathe deeply and stretch slowly for 5-10 minutes throughout the day to ease your stress of work.

Wellness Wednesday

Whole-Body Vibration May be as Effective as Regular Exercise

Plate vibration, which contracts and relaxes muscles various times within a second, can mimic the muscle and bone health benefits of exercise in mice.

Whole-Body Vibration (WBV) is not a new technology or fitness strategy to the United States, yet the WBV plates are just now entering the market as a new product. Dr. John Harvey-Kelogg was the first in the US to claim that vibration therapy had health and wellness benefits, even going as far as to claim that it was a cure all for ailments of every sort. The Russians picked up on the technology during the space-wars and used it pre, intra, and post space travel to mimic load bearing exercise in their astronauts. They also used the technology in their Olympic athletes during their dominance in the 1980's. The vibration technology has since been very prevalent in Europe, but is only just now penetrating the American market.

Researchers at Augusta University have conducted research looking into WBV as an alternative to exercise to combat the obesity and diabetes epidemics. The researchers examined two groups of 5 week old mice, one with normal hormonal levels and the other group devoid of the hormone leptin (leptin promotes fullness after eating). Both groups were assigned to either sedentary, treadmill (45 minutes at a slight incline) or WBV (20 minutes at 32Hz at 0.5g acceleration) activities for a 12 week time period. The results found that both exercise and WBV enhanced muscle mass and insulin sensitivity in genetically obese mice, and WBV may be a useful supplemental therapy to combat obesity. This research has yet to be utilized in the human population to see if it reaches the same desired results in this experiment. 

Top 5 Spring Veggies

With a new season, comes new fresh produce options. Especially in the spring when there are a lot more options for fresh produce and farmer's markets are starting to open back up so you can purchase local, fresh fruits and vegetables. Although the spring season has a lot of great produce options, there are 5 in particular that are in their prime in the spring and off great nutritional value to your diet. 

1. Asparagus
• With being able to be prepared in a number of different ways, asparagus is great for your heart health. Asparagus tastes great whether it is roasted, steamed, broiled or even thrown into a stir fry or salad. 
2. Artichokes
• Artichokes help nourish the probiotics in your digestive system and help to reduce inflammation in your body. Different compounds in artichokes make them a natural diuretic and digestive aid. 
3. Watercress
• Watercress is a peppery, green leafy vegetable that is a great addition to salads and is rich in immune-boosting antioxidants vitamin A and C. It also contains natural antibiotics that help fight bad bacteria in the colon. 
4. Radish
• High in fiber and potassium, radishes can help lower your risk of heart disease, some forms of cancer, improve your digestion, lower blood pressure and aid in detoxification. 
5. Pea Shoots
• Pea shoots are high in folate, which is great for heart health and for women who are trying to get pregnant. They are also high in antioxidants which can reduce your risk of getting cancer. 

Heart Healthy Tips for Dining Out

When trying to eat a heart healthy diet, it can be difficult to eat at restaurants because of what they prepare the food with. It's easier to cook at home because you know exactly what is going in your food and how it is prepared. However, it is nearly impossible to always eat every meal at home, therefore, it is good to know what and how to ask for your food when dining out. Restaurants can easily make changes to how they prepare a meal or a food item, so don't be shy about being picky as to how your food is prepared.

• When looking at the menu, instead of ordering items that are pan fried, sauteed, fried or crispy, order items that are steamed, broiled, baked or grilled. By doing this, you will avoid consuming foods that are high in fat and calories.
• Request that your meal be prepared with olive oil instead of canola oil or butter.
• Have gravy, sauces and dressings served on the side so you can control the amount you are consuming, or you can choose to not consume them at all.  
• If you are craving dessert, ask for fresh fruit, even if it is not on the menu. Chances are that the restaurant will be able to serve it to you. 

                                               

Fitness Friday

Nike's Plan for Breaking the 2 Hour Barrier

Nike has plans on the first week of May to sponsor three runners in their attempt to break the 2 hour mark for the marathon.

On the 63rd anniversary of Roger Bannister breaking the 4 minute mile barrier, Nike has decided to sponsor 3 runners in their attempt to break the 2 hour barrier for the marathon. The announcement came Tuesday, as the retail giant announced that instead of a set time and date the race would take place on a target weekend on the first week of May. The race will take place at the Autodromo Nazionale Monza, where the track is an ideal 54 degree temperature, 2.6 mph winds, and 600 ft altitude. The skies are also typically overcast with a constant uniform, light breeze that is broken up by the surrounding trees. The marathon world record currently sits at 2:02:57, set by Dennis Kimeto in 2014 at the Berlin Marathon. Nike has also just released a new shoe that it says will reduce marathon times by 4%. Find out more about the project and event in this link here. The video below also reviews the shoes that the runners will be wearing durign the event. 

Get Glowing Skin Through Your Diet

Although eating a nutritious diet is good for your health in many ways, one of the hidden ways it is good for you is that it makes your skin healthy and keeps it looking young. As you will see, many of the foods that are good for your skin, we have talked about before as being good for staying healthy in a number of other ways. So, you can know that but eating the healthy foods that you are, or trying to incorporate more, that you are keeping our skin healthy along with your body and mind as well. These foods will help fight redness, irritation, puffiness and wrinkles.

• Turmeric
• This spice is a powerful anti inflammatory and antioxidant phytochemicals. These types of antioxidants help fight wrinkles, age spots, inflammation and redness of the skin. An easy way to get this into your diet is to sprinkle it in a hot beverage, or sprinkle into eggs or mixed vegetables. 
• Eggs
• Eggs are healthy in a number of ways, but they help keep your skin healthy due to the zinc content in them. Zinc is important for the oil content in the skin and minimizing break outs. 
• Matcha
• Matcha helps to hydrate the cells in the skin and fight inflammation that would otherwise irritate and dull your skin. As a substitute, green tea with lemon is also great for skin hydration if you do not like matcha. 
• Salmon
• Salmon is high in Omega-3 fatty acids that help keep the skin young and healthy by reducing inflammation and collagen breakdown. 
• Mushrooms
• Mushrooms are a great source of B-vitamins that help prevent your skin cells from sun damage. Try to get more of them into your diet by adding them to salads or stir fry. 
• Avocado
• The main reason avocado is good for your skin is that it contains biotin that is essential for healthy skin and nails by combating dry skin. 
• Sweet Potato
• The skin of sweet potato contains high levels of Vitamin A and bata carotene that helps to maintain health skin, hair and teeth. 
• Tangerines
• Tangerines are high in Vitamin A and C which helps you skin battle acne and speeds up the rebuilding process of your skin.

Wellness Wednesday

What's on the Preworkout Menu?

New research conducted by British researchers further explored the relationship between fasting or eating before a workout on adipose (fat) tissue gene expression.

Have you often wondered what the best thing to eat before a workout was, or if you should even eat at all? Well, according to a new study published by the American Journal of Physiology, if your goal is to lose weight, fasting before a workout may be the best way to go. Researchers at the University of Bath in the United Kingdom conducted an experiment using a group of overweight males. The males were divided into two groups, with one group fasting before the workout and the second group consuming a high calorie/carbohydrate rich breakfast before the workout. Both groups walked at 60 minutes and 60 VO2 Max, and blood samples were taken after workout completion.

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Scientists found that the gene expression in the adipose tissue differed greatly between the fasting group and the high-calorie group. The PDK4 (plays a role in the regulation of glucose and fatty-acid metabolism) and HSL (indicates stored fat mobilization) genes increased in the group that fasted before the workout, while their presence was minute for the group that ate a high-calorie breakfast before working out. These results are due to the body utilizing the high-calorie meal first for energy, before utilizing stored fat. So if your goal is to lose weight through working out, eating a high calorie/high carb meal might be something to skip out on.

MOG Referral Program

The Gold Medal MOG is now offering an incentive for bringing in your friends, family or co-workers to join the MOG with you! There is nothing better than having a workout buddy and someone who motivates you and holds you accountable when it comes to a workout regimen.

When you refer a friend to the MOG and they become a member, they get a 90 days for 90 dollars membership while you get 120 days for 90 dollars*! So, by referring a friend, you get an entire month free!

Be sure that your friend mentions your name when they come to sign up for the MOG! 

*The free month is only applicable when you renew your membership. It cannot be used on current memberships.

Workouts That Are Easy on the Joints

As we age, many people often complain of joint pain more and more and while exercise can sometimes be the best thing to prevent and/or make joint pain better, often times people avoid it all together. By avoiding movement, your joint pain can get worse and make your life even more limited as to what you are able to do. If you have joint pain, exercise is still great and there are forms of exercise that are easy on the joints, but still make you stronger and keep you in great shape. 

• Yoga
• Yoga is a slow, strength-building workout that is appropriate for anyone. There are a lot of different styles of yoga, so that wherever you are in your fitness journey, you can find a class for you. 
• Rowing
• Whether on a machine or in the water, rowing is a great cardiovascular exercise without putting a lot of pressure on the joints. By keeping a string, engaged core, you are supporting your lower back, while still getting a great workout. 
• Pilates
• An exercise that is done almost completely on the floor, your joints won't feel any pressure from these exercises.  The Pilates exercises will help you form long, lean muscles and a strong core that will help support all of your muscles for a long time to come. 
• Tai Chi
• Tai chi is a slow flowing martial arts type of exercise and is sometimes known as "meditation in motion" as it has multiple mental health benefits. Tai chi is known for lowering blood pressure, improving flexibility and improving endurance and stamina.
• Swimming
• Any type of exercise done in the water is amazing for your joints. If you have access to a pool year round, this is the perfect exercise to do regularly.
• Bike Riding
• Biking is a great way to get moving without pounding on your feet and joints. As long as you are fitted to your bike and have the right alignment on the seat, biking is a great form of exercise for those with joint pain.
• Nature Walks
• Find a trail with  dirt or grass to go for walks on. This will not only be good for your joints, but is a good way to get fresh air and relieve any stress in your life.

Fitness Friday

Foam Rolling Has Positive Implications for Athletes of All Intensities

A study conducted on a Midwestern University's offensive linemen, proved that while foam rolling does not improve power or strength, acute improvements in range of motion are observed after foam rolling sessions. 

Fourteen offensive linemen participated in a study conducted by Oklahoma State University researchers, to observe the results brought about my self-induced myofascial release. The linemen completed single bouts of lower extremity foam rolling and dynamic stretches over a period of several months. The results found that while the athletes' power and strength marker were rather untouched, their range of motion had vastly increased. This increase in range of motion helped to decrease the risk of myofascial restriction related injuries, which are caused by over-recruitment, muscle imbalances and/or inflammation.  

Here are some foam rolling exercises you can complete to help release any myofscial restrictions you may already have, before hitting the next running trail or leg day:

Foam Rolling Tips:

• Roll slowly.
• Don't spend too much time on tender areas.
• Keep a straight back and good posture.
• Spend a limited amount of time on the IT band.

IT Band:

Hamstring:

Quadriceps:

Piriformis:

Gastrocnemius:

Get Rid of Bad Eating Habits

Everyone probably has some eating habits that are not conducive to a fully health lifestyle that could easily be kicked to the curb. By simply changing a few bad habits, you could make a much healthier lifestyle and feel a lot better and more energetic throughout the day.

• Eat Breakfast
• Breakfast is the most important meal of the day and one of the best things you can do for your health. Eating a nutritious breakfast everyday will help give you sustained energy throughout the day as well as help to keep you from making poor food choices throughout the day. Start your morning with a health breakfast full of protein, carbohydrates and healthy fats to keep you satisfied throughout the day.
• Cut Back on Caffeine
• Caffeine can alter your sleep and leave you with a lack of energy later in the day. Try keeping your caffeine intake to 3 cups of coffee, or less, per day. If you need to cut back, try drinking half decaf or drinking decaf tea instead. 
• Bring Your Lunch to Work
• By bringing your own, healthy lunch to work, you will not be tempted to go out and get lunch at a fast food place, which is typically an unhealthy meal. You have control over what you are eating and how it is prepared by putting it together at home. Additionally, it saves you money, which is another great perk of a packed lunch!
• Eat More Fruits and Veggies
• Vegetables add vitamins, minerals and a number of other nutrients to our body that you cannot get from eating chips, sweets and other snack food items. Try incorporating at least one serving of fruits and vegetables in each of your meals and snacks. 
• Cook Your Meals at home
• Along the same lines as taking your lunch to work, cooking your other meals at home is healthier and cheaper. You have control over your portions, ingredients and cooking methods when you prepare meals at home versus eating your meals at a restaurant. While eating outside of the home is not a bad thing, try to limit it to only once or twice a week

Wellness Wednesday

Which Girl Scout Cookies Are The Healthiest For You?

Ranking what really matters in a fun diet from healthiest to least healthy...Well as 'healthy' as Girl Scout Cookies can be that is.

1. TreFoils: These shortbread-style cookies weigh in at about 120 calories and 4 grams of sugar per serving size of four cookies. The cookies are also free of artificial colors, hydrogenated oils, and high fructose corn syrup.
2. Peanut Butter Sandwich: These cookies use whole grain oats and peanut butter. Otherwise, the cookies pack 4 grams of protein and 6 grams of sugar into 170 calories of 3 cookies. The cookies are free of artificial colors and high fructose corn syrup. 
3. Trios: Although trios pack 11 grams of sugar into 170 calories per 3 cookies, they also contain whole grains and peanut butter. The cookies are also free of artificial flavors, palm or hydrogenated oils, high fructose corn syrup and are made of certified gluten free oats.
4. Peanut Butter Patties: These cookies may have peanut butter, but that's about the only thing keeping these cookies in our number four spot. The cookies only have a serving size of 2 cookies and are filled with two grams of sugar and two grams of protein for a whopping total of 130 calories. The cookies are made of 100% pure peanut butter and contain no artificial flavors, however. 
5. Lemonades: These cookies have a serving size of only 2 cookies and contain 9 grams of sugar and only one gram of protein. However, they are nut free, milk free, high fructose corn syrup free and contain no artificial coloring. 
6. Thin Mints: These cookies are among the Girl Scout's best selling cookies. The only thing keeping the cookie in front of the next cookie on our list is the double serving size sitting in at 4 cookies per serving. Otherwise, the cookie has 12 grams of sugar per serving per 2 grams of protein. They are also milk and nut free with no artificial coloring. 
7. Thanks-A-Lot: You won't be thanking yourself if you eat a whole box of these cookies in one sitting. The cookies have a serving size of two cookies and contain 10 grams of sugar for every 1 gram of protein. On the bright side, the cookies are nut and milk free with no artificial coloring.
8. Caramel Delights: This cookie only has a 2 cookie serving size and has 12 grams of sugar and 1 gram of protein. The cookie does have 100% real cocoa, milk and no artificial coloring.
9. Girl Scout Smores: This cookie is your ultimate desert cookie weighing in at 16 grams of sugar per 2 cookie serving size with only 1 gram of protein. the cookie does, however, have no preservatives or artificial coloring and bouts a profile of real cocoa.

Sources: https://www.abcsmartcookies.com/girl-scout-smores

Living a Balanced, Healthy Life

Living a healthy life isn't about having a completely restrictive diet and not allowing yourself to truly enjoy the foods you eat. You can still be a very healthy person and enjoy treat and indulge in the foods you love without having to feel guilt or like it is going to set you back from your health and wellness goals. The goal should be to have a healthy diet most of the time, and occasionally indulge on foods that are not so nutritious. As long as your indulgences do not become binges, this is a healthy lifestyle. So, in order to get yourself to a place where you can truly enjoy eating and the foods you love and not feeling guilty about it, you can do the following things:

• Set Goals
• First and foremost, figure out what your goals are and what kind of healthy behaviors you want to adopt and/or get rid of. Determining this will help you know how to balance your diet and lifestyle.
• Scope Out Changes
• After setting your goals, look into your current lifestyle and see where you can make changes that can move you towards your goal. You do not have to completely change your life. Start small and with the things that are causing to most detriments to your health and well-being.
• Focus on Sustainability
• find a healthy lifestyle that includes the things you like and enjoy, and avoids the things that you do not like and enjoy. Finding balanced health behaviors that suit you, is what will help you maintain this lifestyle over time. 
• Stay Positive
• Knowing going in that you will have good days and bad days. And although this may take time, try not to beat yourself up when you do have a bad day. When you wake up the next morning, just get yourself back on track and know that one bad day will not ruin all of your efforts. 
• Uncover Your Barriers
• Identify the foods and situations that tend to get you off track. Whether it is travelling, going out with friends or the weekends, let yourself know what barriers you have and try to avoid them. If there is a certain food that is a downfall for you and you can't just have one, just avoid it all together. But, the most important thing here is to identify your barriers so you know up front what they are. 

Signs That You are Eating Too Little to Lose Weight

When trying to lose weight, many people think it is just about cutting as many calories as possible until you've reached your goal weight. However, most of that time, that will not get you to a healthy weight and can cause other health problems as well. Eating too little can backfire on you and make you more unhealthy than you were at a heavier weight. Everyone's body needs a certain amount of calories to simply survive and function. If you are not eating the proper amount of calories, it can slow down your metabolism and preserve fat in order to use it to survive. If you are not properly fueling your body and giving it the calories it needs to survive, you may start to notice it in the way you feel and the way your body reacts. If you are trying to lose weight, and are noticing the following things happening to you, you may be eating too little for your body.

• Tired
• Our bodies are fueled by what we eat, so if we are not eating enough, we are lacking energy, which could be why you are feeling tired. Your body needs proper carbohydrates, protein and fat to sustain energy, so by not feeding yourself those nutrients can cause you to feel tired and have a lack of energy. 
• Cranky 
• Feeling cranky and in a bad mood is another indicator of not fueling yourself properly. Specifically, not eating enough carbohydrates, which help regulate mood stabilization, can put you in a bad, cranky mood.
• Can't Lose the Last 5 Pounds
• When you run a major calorie deficit, you typically lose weight quickly. However, if you restrict too much, your body goes into preservation mode and stores fat rather than burning it and losing weight. So, while you may see quick results from calories restriction, it can be detrimental for long term health and puts you on the track for weight regain. 

So, if you are trying to lose weight, start slow and make lasting lifestyle changes to keep the weight off long term. While it can be frustrating to lose weight slowly, it will be much better for your long term health and can help prevent you from gaining the weight back.