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Six surprising habits that accelerate fat loss

Six surprising habits that accelerate fat loss

If you want to lose weight, you need to eat less and exercise more. No question about that. But what if losing a pound a month isn’t enough for you? What if you want to lose weight fast? Once you’ve cut out the soda and candy and started working out a few times a week, you can follow these six rules to multiply the effect of your diet and exercise program, dramatically accelerating your weight loss.

1.  Drink more water, especially before meals

Everyone knows we need water to live. But few people realize how much we need. The vast majority of people live in a state of mild, chronic dehydration, which leads to low energy and weight gain. For maximum well-being and fat loss, make an effort to drink at least half a gallon of water a day, and drink at least 16 ounces of water before each meal, and any time you feel low on energy.

For this to work, you need to drink water- not soda, not coffee or juice, but actual water. If you find that difficult, try flavoring your water with a very small amount of fruit or cucumber.

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2.  Spend more time chewing your food

One popular theory holds that eating more slowly will help people lose weight. The reason is, there’s a delay between when you swallow food and when that food causes your brain to reduce its sense of hunger, and this delay causes people to eat more than necessary at the end of their meal. Experts such as the early 20th century dietician Horace Fletcher have long suggested that eating more slowly will result in eating less.

A recent study from China confirms the truth of this theory: it showed that obese men ate more quickly than non-obese men. It also found that men who chew each bite forty times lost 12% more fat than men who chewed each bite only fifteen times. If you want to lose weight, make a commitment to chew each bite of food at least twenty times, then raise that number by five every week.

3.  Take a walk after every meal

An old roommate of mine once told me that he lost ten pounds when he started taking a walk after every meal. At the time, I couldn’t believe it – a walk is hardly even exercise at all, and certainly doesn’t compare to a serious gym session! But more recently, I’ve realized that I was wrong: walking after meals really is one of those little fat loss tricks that can make a huge difference.

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Now, walking really isn’t the best exercise and doesn’t compare to a serious workout – I was right about that. But it turns out that there’s something else going on here: getting even light activity after a meal activates your GLUT-4 receptors, causing your muscles to absorb all of that glucose you just ate. What’s more, this prevents the meal from spiking your insulin levels the way it would otherwise. So follow my old roommate’s advice: take a ten minute walk after every meal.

4.  Use cold temperatures to make fat work for you

Now here’s the most surprising thing you’ll read all week: not all fat is bad for you. Most of your fatty tissue is white fat, which just stores energy. That’s what you think of when you think of fat. But you also have a small amount of brown fat, which burns energy to keep you warm. You can dramatically accelerate fat loss by exposing your body to cold temperatures to stimulate brown fat growth.

There are several ways to do this. You can keep your home a little bit colder, or wear lighter clothing throughout the day. You can drink a glass of ice water every morning and every evening. You can also target brown fat more directly, bt applying cold directly to it. Your brown fat is located in your neck and on your upper chest and back, so you can stimulate it by taking a cold shower and aiming the water there, or by applying an ice pack to the base of your neck.

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5.  Add lemon juice, honey and cinnamon to your meals

It’s well-known that healthier food tends to be that which your body absorbs more slowly, while junk foods such as sodas are often digested very quickly. Thankfully, there are ways to make your body digest any food more slowly. Adding lemon juice and cinnamon to your meals appears to slow the rate at which food transits from your stomach to your intestine, which has been shown to improve insulin and blood sugar control. Replacing table sugar with a small amount of honey also seems to improve blood sugar levels, most likely because honey, too, is digested more slowly than other sugars.

6.  Take photos of every meal you eat

Most people don’t need to learn more about what they should and should not eat. They have a good diet, but they just don’t follow it. For most people, the missing ingredient isn’t another food they need to add or subtract from their diet; it’s awareness and accountability. You need to be keeping track of just how much you really cheat on your diet.

They say that a picture is worth a thousand words. Science says that taking photos of your food is several times more effective than writing a food journal. To keep yourself accountable, start a dedicated Instagram account or Facebook photo album, and upload a photo of every meal you eat to it. You’ll pay more attention to your eating habits, and you’ll feel some pressure to eat healthy knowing your friends can see what you eat.

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Featured photo credit: Abnehmen/Butz.2013 via flickr.com

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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