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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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