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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 October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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