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The 6 Biggest Mistakes To Make In Fighting Obesity

The 6 Biggest Mistakes To Make In Fighting Obesity

Obesity is defined as the condition of having excess body fat. To be considered obese, you need to have a body mass index of 30 or above. From 1980 to 2008, the number of obese individuals has doubled. Obesity is a dangerous condition that affects millions of individuals annually. According to the WHO, 2.8 million individuals die each year because of obesity.

Why do people become obese? There are several reasons why people become obese, but some of the factors include both genetics and your habits.

Given the seriousness of the condition, a lot of obese individuals attempt to make a positive change for themselves. It is important that you have a smart approach if you are going to lose a great amount of weight. Here are six biggest mistakes obese individuals make when they try to lose weight.

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1. Starve and binge

It seems that when you don’t put food in your mouth, you are not adding calories. This is a simple logic that most people follow. Unfortunately, starving isn’t a good practice in the long run. You may see massive results during the first week; however, don’t be surprised if you gain more weight after.

After starving, it is a common scenario to binge. This makes matters worse. Your body stores fats in order to tolerate the absence of food for long periods of time. What you want to do is to make sure that you eat small healthy meals frequently throughout the day. Not only does this increase your metabolism, it also fights off cravings.

2. Just count the calories

Another common mistake that you can make when you are trying to lose weight is to simply count the calories when you eat. You have to consider not only the calories but to also check the nutritional value of the food you are eating.

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As rule of thumb, stick to high fiber and high protein diet. White meat, whole grains like brown rice and a lot of fruits and vegetables usually make a great meal.

3. Focusing on small muscle groups

If you are obese and you really want to trim your weight, you will need to sweat in the gym. It is important that you burn more calories than what you eat in order to lose weight. However, you need to have a smart approach whenever you are inside the gym.

A lot of people commit the error of focusing on smaller muscle groups. When you simply focus on small muscle groups, these muscles could only burn a small amount of calories. For instance, if you will compare the legs and the arms, the legs will most likely burn more calories.

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4. Not having enough sleep

Sleep is a physiologic requirement. You have to make sure that you take enough rest if you wish to cut weight. One of the most common problems today is that we are distracted on so many things. It can be your work, or even your gadgets.

What you need is to sleep at least 8 hours every night. This way, you can increase your metabolic rate and allow the body to fully recover especially when you just finished a workout from the gym.

5. Not having supplements

If you want to get the best results to combat obesity, you need to make sure that you also have the necessary supplements. There are instances when you will not have enough protein from your food. This is where supplementation could get tricky. Whey, L-carnitine and BCAAs could come in handy for these scenarios.

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For those that are on caloric deficit, branched chain amino acid supplements make a great option. It allows muscle growth and prevents catabolism despite low caloric environment. This means you don’t have to worry about losing the muscles that you worked for when you are about to cut weight.

6. Surrounding yourself with negative individuals

For obese individuals, your path towards wellness will not be easy. A toxic environment could easily make things difficult for you. If you want to live a healthy life, find yourself a buddy who you can go to the gym with. You can also find friends who are having the same healthy lifestyle.

Conclusion

Losing weight isn’t easy. It is an accumulation of bad habits and even genetics. You have to make sure that you implement a smart approach to get the best results.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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