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10 Ways to Boost Your Weight Loss Productivity

10 Ways to Boost Your Weight Loss Productivity

How productive are you in your most commonly inhabited environments? For most of us, this is either work or home. By making sure that your surroundings are conducive to healthy decisions and actions, you can boost your weight loss productivity and really entrench healthy habits and a healthy living mindset. Here are some ideas for your office and your home.

Home

Reorganise your pantry. One of the first things I did when I started losing weight was clear all the crap out of my pantry. Believe me, just not having it there makes a huge difference–we’ve all mindlessly chewed our way through a whole pack of biscuits without actually being starving hungry to begin with.

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Make treats hard to get. Try to reach a stage where it is possible to have treats in the house without needing to eat them all at once. It’s important not to deprive yourself of everything that you love! Just try making it difficult to access in order to lessen the temptation to eat it–put that pack of biscuits right at the top of your tallest cupboard.

Make your workout clothes accessible. If they are easy to grab and throw on, you can start making that mental adjustment when it comes to exercise, turning it from something you don’t like to something you might actually enjoy.

Get some home workout equipment. Working out at home is easy, cheap and fun. It’s also a great opportunity to practise moves you’re not sure about or feel too self-conscious to attempt in a gym or park. Buy some dumbbells and an exercise mat and stash them in a corner of your living room–by making it easy to do some exercise at home, you’re more likely to give it a go.

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Hang up some motivating photos or outfits. Maybe you’ve got a pair of beloved jeans you want to fit into again, or a photo of yourself 10 kilos smaller that’s really motivating you to lose weight. Put those things–things that form part of your motivational toolkit–somewhere prominent, so you’re always being reminded of what you’re doing and why you’re doing it.

Work

Get moving. Visit the toilet that’s one level up from you in your office building, go and stand outside to get some air, take phone calls standing up–every hour or so, if you can, do something that makes you get up from your desk and move around.

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Drink glasses of water. Aside from the obvious health benefits of drinking lots of water, refilling a glass several times a day is a good way to get up from your desk regularly–water also helps keep hunger at bay.

Stock up on healthy snacks. Avoid the vending machine temptation and fill a drawer with things like raw nuts so you’ve got something healthy to snack on. Go one step further and pack yourself little portions of nuts so that you don’t end up chowing down on a whole bag!

Fill the work fridge with healthy lunch foods. If you’ve got access to a work fridge, fill it with healthy lunch ingredients–cottage cheese, avocado, lean protein–so you can make yourself a healthy lunch at work.

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Ask for a standing desk. These are becoming more common and widely available, and they’re a great solution to the increasingly talked about health risks of sitting down all day. Chat to your boss or HR and see if you can get one–and if you can’t, then try to move around at work as much as you can.

Make your environment conducive to healthy behaviour, and it will naturally follow. It’s productive, it’s practical and it’s easy!

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

More About Living a Fulfilling Life

Featured photo credit: Tyler Nix via unsplash.com

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