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Six Ways to Kickstart Your Weight Loss

Six Ways to Kickstart Your Weight Loss

Whether you’re at the beginning of your weight loss journey or are getting back on the wagon after a break, knowing how to get going can be tricky. Starting or re-establishing a healthy lifestyle can seem like an overwhelming venture, but try not to let yourself feel like you’ve bitten off more than you can chew. Here are some easy, effective strategies to get your eating, exercise and mindset back on track without stress, hassle or wasted time…

1. Form a new habit each week

One of the reasons we find healthy life transformations daunting is because we imagine ourselves suddenly switching from how we’re living right now to something totally different: leaping out of bed at 5 am, downing a protein shake and hitting the gym for two hours before work. But seriously – personal trainers live like this, not regular people. You don’t have to aspire to such things! Commit to making a healthy change each week, like having a healthy breakfast or going for a daily walk, and you’ll start changing your lifestyle at a steady, sustainable pace.

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2. Use the 80/20 rule

When it comes eating, I always recommend the 80/20 rule – eat well 80% of the time, give yourself a break the remaining 20%. You can use a similar approach more broadly, too – think of it in these terms: what’s the 20% effort you can put in in order to get back 80% results? This isn’t being lazy or cutting corners, it’s being smart and efficient. For example, choose exercises that give you more bang for your buck and choose meals that are fast, healthy and filling – the time and energy required for these aren’t huge, but they’ll still net huge gains for your mind and body.

3. Be accountable

This is a big one – any weight loss attempt requires you to be accountable in order to succeed. And the most important person you need to be accountable to is yourself. Keep a food and/or exercise diary to help yourself stay on track and to maintain your motivation. Whatever you want to gain from your weight loss journey, remember – you’re the one who has the power to make that reality. So stop thinking and start doing.

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4. Get enough sleep

One of the reasons sleep is so important is because it affects your appetite and energy levels. Not getting enough sleep – anything less than about seven hours a night – can create a vicious cycle of unhealthy habits. If you’re tired, you don’t feel like exercising or cooking a nutritious dinner; you also tend to reach for caffeine and sugary snacks to give yourself a boost. Physiologically, your metabolism slows down. Lack of sleep affects the two hunger hormones, ghrelin and leptin. Leptin is the hormone that tells your brain that you feel full, and if you don’t catch enough shut-eye, your leptin levels drop.

Make a conscious effort to go to bed earlier than normal. During the afternoon, avoid anything that might make you feel ‘buzzed’, like coffee or sugar. Avoid exercising in the evenings, too, as this can end up making you feel more alert when you should be winding down for rest. And for about an hour prior to hitting the sack, don’t use your computer or phone, even if it’s just to browse Facebook – looking at a screen before you try going to sleep can also make you feel more awake.

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5. Ask for help if you need it

Not sure if you’re doing things right? Don’t know if you’re getting the results you should be? Want to push yourself harder but can’t work out where to begin? Make it your business to find out. That might mean hiring a personal trainer or getting an exercise buddy – whatever you think is going to suit your personality. Health and fitness is an information minefield – full of dead ends – and having someone well informed help you through it can make all the difference.

6. Find your reason why

Why do you want to lose weight? The reasons have to mean something to you – not anyone else (remember that before you fall prey to other people’s judgements – it’s not their body and it’s not their business!). Figuring out why you’re doing this – for your health? For the sake of your kids? To look like a knockout in that dress you used to fit into? Use it to get motivated and develop your healthy living mindset.

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The results of all these changes you’re making should be like side effects of what you’re doing – in other words, your journey shouldn’t feel tough or impossible or thankless. It should feel right – of course it’ll be hard sometimes, but the pay-off is worth it, right? And the trick to lasting weight loss is making lasting changes – not finding a few things to do differently for eight weeks before returning to your former habits once you’ve dropped some kilos.

Create your healthy living plan. Implement it in small, manageable steps. And get results that’ll last for life.

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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