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6 Habits For Easy, Healthy, And Sustainable Weight Loss

6 Habits For Easy, Healthy, And Sustainable Weight Loss

For many of us, weight loss is not an easy subject to talk about.
But the good news is that if you build some good, healthy habits, it’s something that you can definitely achieve.
One of the most common mistakes for those who want to lose weight is to expect visible results in a very short time. Losing weight is hard work and should be done slowly so that the body can adapt to the changes.

So, for long-term and stable weight loss, it is necessary to be patient and work on it for a long time, accepting that real and durable results will not come overnight.
With the right habits you will notice the first results after a period of just 3 or 4 months.

So, let’s see which habits are necessary for achieving a sustainable weight loss.

Easy, Healthy and Sustainable Weight Loss

    Image: Daniela Vladimirova

    1. Ditch Drastic Diets

    Drastic diets may show some quick results, but unfortunately these disappear as soon as you start eating the wrong food again. However, this is not the only reason why you should avoid these regimes.
    Usually, this method is detrimental for your health. Research shows how harmful is for your heart to gain and lose weight too fast and repeatedly. Let me explain this to you: your heart pumps oxygen and blood throughout your body and since it must adapt to more or less body weight, this can cause a lot of stress. Plus this may cause irregular heartbeat, and in worst cases, heart failure.
    This is why it’s far better to lose weight in a healthy and gradual way and then maintain it with good habits.

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    Remember that calories are not the only thing that matter for your weight loss. Healthy diets must include nutrients in each meal, including protein, carbs, vitamins, and fiber. Also, in order to boost your metabolism it’s better to eat smaller quantities of food and eat more frequently throughout the day.

    Plus, chewing your food thoroughly for at least 20 seconds can significantly help your digestion. Good digestion is the first step to maintaining a healthy, standard body weight.

    2. Alternate Running And Walking

    “Laziness is nothing more than the habit of resting before you get tired,” — Jules Renard

    Sometimes laziness is understandably stronger than your motivation, and postponing workouts is a pretty common mistake. But if you want to lose weight, you must exercise too.
    Running is a good form of exercise if you want to lose weight, but alternating it with walking is enough to burn fat, and it doesn’t require high cardiovascular and muscular endurance.

    What I suggest is to workout at least 3 days per week. You can start slowly and increase intensity and duration every two weeks.

    When I was 18 I was overweight, and I had tried all possible kinds of diets without seeing many results. But then I started to exercise, alternating running and walking 3 times a week, and I followed a healthy diet. This made all the difference. From that time on I no longer had weight problems. After following this plan for a year I saw very good results and I understood that the best thing to do was not only to have good eating habits, but also to exercise on a daily basis- even if only for 10 or 15 minutes.

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    Run

      Image: Fe Ilya 

      3. Take a Walk Every Day

      Walking every day (or almost every day) is a good way of working towards weight loss, especially when you want to maintain the right weight well into the future. Walking burns calories and it helps increase your metabolism as well, and this is one of the most important factors in creating healthy, ongoing weight loss. Plus, it improves your physical fitness and overall health.

      Walking Every Day

        Image: Loren Kerns 

        4. Drink A Lot Before Your Meals

        One of the most common mistakes is ignoring how important drinking water is for our body to function optimally and for our general health.
        Research shows that consumption of water significantly boosts weight loss and the metabolism. However, it has been shown that it’s far better to drink water away from meals in order to help your digestive process. Plus, drinking two glasses of water before each meal will make you feel full and will prevent you from emotional eating – one of the worst enemies of weight loss.

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        Water

          Image: Vladimer Shioshvili

          5. Drink Apple Cider Vinegar

          Apple Cider Vinegar can be a good ally to you on your weight loss journey. It improves the digestion process, decreases cholesterol levels and blood glucose levels, and according to Dr. Jarvis, fat is burned more easily if vinegar is present in your body. However, it’s important to drink it in small doses, and experts suggest drinking 1 to 2 teaspoons apple cider vinegar in 1 glass of water before meals.

          Apple Cider Vinegar

            Image: Veganbaking.net

            6. Make Vegetables The Biggest Part Of Your Meals

            I can’t stress this enough: eating a lot of vegetables is one of the best habits you can build if you want to lose weight. It’s vital both for good health and to help us lose weight. But unfortunately, people tend to eat small portions of vegetables, and bigger portions of cheese, pizza, meat, and other high-calorie foods.

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            Vegetables provide a source of many nutrients, help to fill us up, and are low in calories- in addition to their many other positive health benefits. According to Mayo Clinic doctors, for weight control, the best thing to do is to eat healthy foods that provide low energy in high volumes, like fruits and vegetables.

            Vegetables

              Image: Sonny Abesamis 

              Featured photo credit: Run Away via flickr.com

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              Last Updated on April 6, 2020

              How To Be Successful In Life: 13 Life-Changing Tips

              How To Be Successful In Life: 13 Life-Changing Tips

              What is success to you? How to be successful in life?

              To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

              All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

              There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

              With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

              What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

              1. Think Big

                From Michelangelo Buonarroti, Great Renaissance Artist:

                “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                Imagine then, if he decided not to work as an artist.

                Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                Instead be ambitious.

                2. Find What You Love to Do and Do It

                  From Oprah Winfrey, Media Mogul:

                  “You know you are on the road to success if you would do your job and not be paid for it.”

                  This is a good quote to remember and think about when you’re at work.

                  Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                  If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                  Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                  Not sure what your passion is yet? You should learn about this Motivation Engine first.

                  Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                  3. Learn How to Balance Life

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                    From Phil Knight, CEO of Nike Inc.:

                    “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                    All too often, people think that to be successful, they need to make the object of their success their life.

                    If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                    However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                    If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                    In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                    To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                    4. Do Not Be Afraid of Failure

                      From Henry Ford, Founder of Ford Motors:

                      “Failure is simply the opportunity to begin again, this time more intelligently.”

                      There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                      Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                      His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                      He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                      Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                      Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                      If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                      5. Have an Unwavering Resolution to Succeed

                        From Colonel Sanders, Founder of KFC:

                        “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                        This, in many ways relates to the above quote about learning from your failures.

                        It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                        If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                        Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                        6. Be a Person of Action

                          From Leonardo da Vinci, Renaissance Genius:

                          “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                          Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                          Think about it, picture someone like William Shakespeare:

                          When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                          You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                          All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                          Applying this to you?

                          Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                          7. Cultivate Positive Relationships

                            From Theodore Roosevelt, 26th President of America: “

                            The most important single ingredient in the formula of success is knowing how to get along with people.”

                            The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                            People liked them. They wanted them to do well.

                            This is key to good leadership.

                            It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                            But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                            What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                            As such, help people and they may help you; and be good to people, and they my be good to you.

                            8. Don’t Be Afraid of Introducing New Ideas

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                              From Mark Twain, Famed Author:

                              “A person with a new idea is a crank until the idea succeeds.”

                              It is an unfortunate truth that those with the boldest ideas are often disregarded.

                              Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                              If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                              9. Believe in Your Capacity to Succeed

                                From Walter Disney, Founder of Walt Disney Company:

                                “If you can dream it, you can do it.”

                                Success has to be something you can imagine yourself achieving.

                                It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                Keep dreaming!

                                10. Always Maintain a Positive Mental Attitude

                                  From Thomas Jefferson, 3rd President of America:

                                  “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                  Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                  Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                  If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                  However with the wrong mindset of doubt, you’ll be much easier to stop.

                                  11. Don’t Let Discouragement Stop You from Pressing On

                                    From Abraham Lincoln, 16th President of America:

                                    “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                    It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                    When surrounded by doubts, giving up can actually seem like a good idea.

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                                    Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                    If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                    This is How Self Doubt Keeps You Stuck and How to Overcome It

                                    12. Be Willing to Work Hard

                                      From JC Penny, Founder of JC Penney Inc.:

                                      “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                      You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                      Whichever way you frame it, they say one thing:

                                      True success comes from work.

                                      You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                      Check out this article and you’ll understand Why Hard Work Beats Talent.

                                      13. Be Brave Enough to Follow Your Intuition

                                        From Steve Jobs, Co-founder of Apple Inc.:

                                        “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                        In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                        If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                        It’s like how your body can detect danger even when things seem safe.

                                        Ultimately then, you need to trust your own instincts.

                                        Final Thoughts

                                        What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                        Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                        More Tips for Achieve Success

                                        Featured photo credit: Ryan Wong via unsplash.com

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