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6 Philosophies Every Woman Trying To Lose Weight Should Read

6 Philosophies Every Woman Trying To Lose Weight Should Read

If you’ve ever tried to lose weight – for whatever reason – you’ve probably found that one bit of dietary or fitness advice does not fit all! Whether you’re trying to drop a little extra weight, or just trying to keep in shape, here are 6 top pieces of advice I always share with my clients to help their weight loss journey be more harmonious and successful.

1. Stop trying to emulate others

Find out what works for your body and what does not.

Do not make the mistake that many people make when they try to copy their idol. These idols may make random comments such as “spirulina changed my life.” The result being a massive increase in spirulina sales. Yet, spirulina may not suit everyone. I know when I tried spirulina, after 4 days I was so constipated I felt like I had swallowed a brick. Having sufficient iron levels already, adding spirulina to my daily routine did not suit my constitution at all.

The same for a 7 day juice only plan. All it gave me was a headache and rebound weight gain.

You will know when a food or diet program suits you when you gain energy and vitality as opposed deprivation and irritability.

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2. You have the tools you need at hand

Don’t have any money? Going for a run is free.

Not sporty? Take up walking, even if it means walking 10 minutes a day.

Step outside your front door and get started.

Need weights for your arms? Carry a 500ml water bottle in each hand.

Once you have made a start, no matter what level, you can raise the level of exercise from one week to the next.

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3. There will be pain

I am not going to sugar coat this point.

Of course there will be pain, or else you would have made changes to your lifestyle long ago.

I liken myself to a fat person living in a thin body. Yes, you heard me correctly. Just like a reformed alcoholic who is only a drink away from falling off the wagon, if I find myself wandering from my usual eating habits (for example start eating processed foods on a regular basis) I will fall off the wagon and be on the slippery slope to obesity once again.

When I first stopped eating the processed foods that I mistakenly thought was okay to eat, such as brown pasta and breads, I felt miserable. I would crave these foods. But instinctively I knew that I had to work through the initial pain.

Having cereal for breakfast, sandwiches for lunch and pasta for dinner was a carb overload that did not suit my body at all. Where was the fruit and vegetables in all this? When I first stopped eating the processed foods and introduced a diet comprising more fruit and vegetables, the withdrawals were so severe I had to send my husband and children away for a weekend away!

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But after a couple of days, I woke up with such clarity and energy, I knew that I had overcome the worst days and the future was going to be okay. The pain was gone and was replaced with enthusiasm and strength to move on.

4. Find out what you enjoy doing and modify what you do not

If your aim is to lose weight or to improve your exercise endurance but do not like the thought of joining a gym, then find something that you do enjoy. There may be a walking club in your area, or explore other possibilities such as line dancing, pole dancing (keep an open mind here!), or water aerobics.

Even if you have a regular exercise regime, it is always important to break your routine to give your body a change of scenery. Do you take the same walk to the bus stop every morning, or evening while out walking the dog? Try and vary your route and you will be amazed at what you discover. Maybe you may find the new street has less traffic or better access. You will see something new and pay attention to it. This is the way your body reacts to a new exercise regime. Different muscles may be activated thus reigniting your body.

5. Stay positive

There will be bad days as well as the good.

When I decided that it was time to lose weight and no longer be trapped in the obese body I was encased in, the journey was not all smooth sailing. There were times I would look at my husband with envy and anger. He is one of those rare people who actually has trouble gaining weight. He does not have to watch what he eats and has never had to worry about his weight.

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Being angry with him served me no purpose. It was only making me miserable so I decided to concentrate on my own journey. When the weight started to go down, and clothes shopping became easier (buying off the rack has its benefits) the journey was that much sweeter because I had earned it.

6. Develop a plan by visualizing your goal

There are 3 steps that you must take if you want to achieve your goal and these are vision, goal, action.

Vision is self explanatory. You want to visualize yourself as being slimmer than you are now. You can do it. You must create a vision not about what you can do but about what you want to be able to do.

Goal: whether it is an upcoming wedding or your own birthday party, having a goal to work towards is a great tool to work towards. In my instance, my goals kept changing as I lost the weight, At first I thought it would be great to look good for an upcoming family reunion. I aimed to lose 5kg for that event that was one month away.  Once I started losing the weight, I then knew that I could achieve even more weight loss. Never in my wildest dreams did I think that I would lose the weight that I did (25kg), but breaking it down into achievable goals allowed to me achieve what I originally thought was impossible. (On a side note here, before I decide I had to lose weight when I was obese and in my late 40’s I had resigned myself to being obese for the rest of my life. If I had not changed this mindset and made the changes that I made, I know that I would not be the same person I am today, both inside and out and so glad that I made the decision to do something about my ever expanding waistline all those years ago.)

Action: vision without action will get you nowhere fast! This is where the hard work begins. The first step is the hardest, but once you have made the first step the journey becomes easier, albeit with a few bumps along the way to keep you on top of your toes. This is where you have to find a program that suits your style and way of life.

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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