Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

More by this author

How To Get Your Weight Loss Back On Track After A Tragedy Using Kaizen to Help You Lose Weight and Keep it Off How to be a Weight Loss Success Story Six Ways to Kickstart Your Weight Loss 10 Ways to Boost Your Weight Loss Productivity

Trending in Health

1 7 Morning Rituals to Empower Your Day And Change Your Life 2 10 Emotional Regulation Skills for a Healthier Mind 3 13 Delicious Antioxidant Foods That Are Great for Your Health 4 13 Bad Habits You Need to Quit Right Away 5 3 Deep Breathing Exercises to Relax and Reduce Stress

Read Next

Advertising
Advertising
Advertising

Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

Advertising

The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

    Advertising

    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

      Advertising

      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

      Advertising

      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

      Read Next