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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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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