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4 Healthy Ways to Lose Your Excess Weight Without Losing Your Mind

4 Healthy Ways to Lose Your Excess Weight Without Losing Your Mind

Take a step down any magazine aisle or bookstore and one of the first things you will notice is a wealth of literature containing weight loss tips and tricks. For the past few decades, Americans have become obsessed with trying to find the newest and most effective fast track to weight loss; be it a super food, magic pill, a sweat-inducing workout video or even surgery. However, everyone’s body is different.

How many different ways can there really be to “melt fat” and attain the physique we desire? Forget everything you thought you knew and learn the truth behind what’s hindering us from realizing our goals.

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1. Clearly outline your lifestyle change so that you can accurately track and monitor your compliance.

If we don’t set rules and guidelines, it will prove difficult to stay committed to a plan for more than a few days or so. This causes constant “failures” which can be discouraging and lead to abandoning the regimen altogether. Know what foods you will allow yourself to eat freely, regularly, moderately, and sparingly.

We’ve all heard it before, but it’s worth repeating; don’t quit your favorite foods cold turkey. By allowing yourself a “cheat meal” or two throughout the week, not only are you satiating your craving,s but the occasional curve ball to your metabolism can actually contribute to more optimal function

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2. Know the right foods to eat and which to eliminate.

Don’t fall for fad diets or any other weight loss plan that aren’t sustainable. Even if you are lucky enough to lose a few pounds, you will likely gain them back once you inevitably succumb to temptation. Recent research is finding multiple flaws in conventional thinking revealing that fat is not the enemy and that carbohydrates really are the biggest contributor to obesity and other health conditions. Fat does not store in the body as fat, it actually metabolizes relatively easily. Carbohydrates however; cannot be broken down by the body to be used as fuel readily. Your body must produce insulin in order to convert those carbs into glucose (sugar) for energy, but when our body cannot burn the sugar quickly enough, it stores them for later use. The problem is, when it is stored it doesn’t make us feel full, so we typically eat again and again constantly storing more and more as fat while burning less and less. This is more evident when we eat Chinese food and feel hungry 30 minutes later.

This spike in our blood sugar level leads to overproduction of insulin and more fat being stored. This perpetual cycle not only causes weight gain, but also creates insulin resistance; our cell’s resistance to storing glucose. Our bodies respond to this by producing more insulin to combat this resistance, often causing type 2 diabetes. Limit your carbs, especially those higher on the glycemic index. Be wary of foods labeled as “fat free” because fat free often means it may be rich in carbs and/or sugars which turn into fat in our bodies.The best way to feel full quicker and to stay full longer is to balance each and every meal. Try to include a fat, protein, dairy, fiber rich whole grains (not whole wheat) and as much “color” (fruits and vegetables) as you wish.

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By adding all of these foods to every meal, we feel full quicker. Our stomachs tell our brain we are full either when we have eaten a lot of calories, or when we eat a large volume of food. When we eat a lot of calories, we become full with less food in our stomach. This is great for reducing hunger pains quickly, but because there is little food to process, just empty calories, we’ll be going back for more before long. When we actually fill our stomachs with food by eating lower calorie or higher nutritionally dense foods such as vegetables, berries, nuts, and proteins, we will sustain that fullness for a longer time.

3. Learn to accept fat

Limit carbs everything else becomes common sense. By reading nutrition labels for sugar and carbohydrate content, our decisions can be made much simpler. The surest way to lose weight and enhance your health is to eat as raw as possible. The more processed a food is, the more expensive and unhealthy it usually becomes.

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Shop primarily from the perimeter of a grocery store, those are the perishable items which typically means fresher and less processed. This way, we are stocking our kitchen with the best our grocery stores have to offer and ridding our freezers and pantries of processed packaged meals.

4. Finally, remember that you are human

We all make mistakes and occasionally relax our standards to some degree. If you cheat, listen to your inner New Yorker and forget about it. Remember how you great you felt the day before and move on. The war is won over the long term and a few slips here and there won’t sabotage your agenda unless you allow it to and give up.

Losing weight can feel out of reach for many of us, but if we invest some consideration, accountability and abandon hopes of a miracle pill, it can be within reach. By utilizing some of the advice within this article paired with common sense – a slimmer waistline may be  just one good call away.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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