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How To Be Happy Now

How To Be Happy Now

Films are made about it, books are written about it, scientists study it, countries dedicate funds to it, and it’s the one thing we all want — no, it’s not sex or money, what I’m talking about is happiness! Given its amazing physical, social, and mental benefits, happiness has been found to improve health, relationships, and creativity. So, the pursuit of happiness can only be a good thing. Plus it’s free! So here is how to get truly happy now and to start reaping the fabulous rewards right away.

1. Capitalize on Positive Events

Ask a friend, partner, colleague, or acquaintance to tell you about something good that happened to them that day. It doesn’t matter what it is, as long as they enjoyed it. While they are sharing the event, actively listen — that means really listen and be engaged by making eye contact, smiling, asking open-ended questions, and making positive comments. You will be amazed at how natural this feels once you get into the moment. Notice how your encouragement is increasing the other person’s positivity by making them feel cared about — it feels good, right? Not only that, but talking about the event together is also a positive experience which will enhance your relationship. Research has shown that romantic partners who responded to each other’s news of positive events in this active-constructive style reported greater relationship wellbeing and were less likely to break up two months later.

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2. Practice Random Acts of Kindness

This involves doing five kind things in one day and then writing about them. First of all, think of the kind acts that you have been the recipient of. Next, reflect on the kind acts you already do. Now, note five acts you want to do and the day that you will do them. When you have completed your acts of kindness, write down what you did and how they made you feel for an extra boost. Chances are you will want to do it again. Research shows this practise makes us feel happier because it makes us think more highly of ourselves and we become more aware of other positive social interactions, which also increases happiness. Note: Do not do the same act over and over again — it will start to feel less special.

3. Practice Forgiveness

We all have hurts and betrayals that we ruminate about at times. Choosing to forgive is a way to release the distress that arises time and time again from the memory of these incidents. However, forgiveness doesn’t mean you have to forget or even reconcile. Instead, it is about changing your attitude toward the original pain so that it can no longer hurt you.

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To practice forgiveness, you need to commit to your personal healing, recognize your distress is coming from your feelings and thoughts, remind yourself that you can hope for positive things and work hard to get them, decide to make some positive goals to put your energy into, focus on what is good in your life right now, and change the way you think of the past.

Forgiveness can take some time, but it is worth it. Researchers at the University of Miami found that forgiveness is linked to increased life satisfaction, more positive emotions, less negative emotions, and fewer symptoms of physical illness. The same group of researchers also found that forgiving on one day is linked to higher happiness the very next day.

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4. Cultivate Optimism

For this, try the “best possible self” exercise. Take a moment to imagine your life in the future and make it the best you can possibly imagine. Consider everything: career, relationships, hobbies, health, spirituality, and academia. What would happen in your best future? For fifteen minutes, write about what you imagine and be as creative as you like. Research suggests that building optimism about the future motivates people to work towards their goals. This makes the desired future more likely to become a reality. You are not only increasing your happiness in the present, you are also paving the way for sustained happiness down the line. This exercise also teaches you what you want, helps you to restructure your priorities, and increases your sense of control over your life.

5. Savour the moment

Whatever you are doing, be it looking at a sunset, playing with your dog, or eating a piece of chocolate, really be present and appreciate the moment right here and right now. No thinking about anything else. Absorb yourself fully into it and notice what you are seeing or hearing, any sensations such as the breeze on your skin or the feeling of something soft in your hands. Take time to become aware of how you are feeling in this moment. If there is a mood present, what is it? Enjoying the small things in life helps us to build up a beautiful memory bank, and being truly present keeps us content.

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So, what are you waiting for? Hurry up and get happy!

Featured photo credit: SayLuiiiis via flickr.com

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Last Updated on October 5, 2020

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips To Make Intermittent Fasting Easier

1. Drink Plenty of Water

Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

2. Take in Caffeine in the Morning and Early Afternoon

The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

3. Avoid Artificially Flavored Drinks

One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

4. Don’t Gorge at Your First Meal

The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

5. Minimize Processed Carbohydrates and Sugars

While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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You can find some carb sources that will aid your weight loss journey here.

How Intermittent Fasting Helps You Lose Weight

Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

Intermittent Fasting Weight Loss FAQs

Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

How Much Weight Will I Lose?

The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

Can I Work out While Fasting?

Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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Won’t I Lose Muscle When I Fast?

First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

Is Fasting Safe?

As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

Are There Any Supplements I Can Take to Make Fasting Easier?

As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

For supplements to specifically help with digestion, check out this article.

Conclusion

Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

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Featured photo credit: Toa Heftiba via unsplash.com

Reference

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