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4 Reasons You Should Want More Control Over Your Lifestyle

4 Reasons You Should Want More Control Over Your Lifestyle

If you are reading this article, you have probably been asking yourself: is there more I could be doing with my life?

Are you satisfied with your work or do you complain about your work?  Does your body feel good or do you take medication and are in daily pain and discomfort?  Are your relationships positive not only with others but with yourself or do you spend most of your time in conflict?  Are you growing more financially secure or insecure?

Your mental attitude and emotions determine your decisions and actions in your life.  How do you want to be remembered at the end of your life?  Are you living the life you want to be remembered for?

1. Have a more purpose-driven life for less stress and better health.

Many people have been trained to live a life of work.  They have not been trained to work a life they enjoy.  There is a palpable, noticeable, tangible difference when you meet someone who is passionate about who they are, what they do, and what they accomplish compared to everyone else.  These individuals have come to live out what they desire.  Their actions are in alignment with their thoughts and their desires in life.  The most successful individuals live a life that benefits others.

Why is it important to know what you enjoy and to pursue it relentlessly?  It is because you otherwise live a life of conflict not knowing what you want and not feeling confident about your accomplishments.  This is one major source of stress and disease in human beings.

“…[T]he more engaged and connected you and your team are to the work itself, the lower your stress levels will be. Not because the work is easier—not at all. But because your response to stress won’t be the same as someone who’s just in it for the paycheck (who will buckle or bail when things get tough because there’s nothing else holding her up—or there).”  See http://www.forbes.com/sites/janbruce/2013/09/24/the-purpose-driven-business-why-your-mission-matters/

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New research indicates that stress activates genes related with inflammation, which normally would help heal wounds and fight off those infections. However, when these genes are over-stimulated, they can cause tissue damage and increases the risk of chronic diseases such as atherosclerosis, cancer and diabetes.

One’s sense of purpose affects these genes even more.

“The researchers were surprised to find that the two types of happiness influenced gene expression in different ways. People with a meaning-based or purpose-based outlook had favorable gene-expression profiles, whereas hedonic well-being, when it occurred on its own, was associated with profiles similar to those seen in individuals facing adversity.”  See http://www.scientificamerican.com/article.cfm?id=how-happiness-boosts-the-immune-system

If you want control over your health, align your passion and interests with the rest of your actions.

2. Stronger, positive relationships enhance your happiness and reduces stress – lead yourself.

Your relationship with yourself is formed by the absence or presence of traumas and your environment including your family, community and your culture.  The good news is that whatever has happened to you in the past, you have the ability to control your present and future.  You choose to make yourself happy or sad.  No matter what your circumstances, the only thing that no one can touch is what is deep in your mind, unless you allow someone to do so.

The people in your life are a reflection of who you are.  If you are not satisfied with who you are around, change who you spend time with.  If you’re spending more time complaining and being unhappy about who you are with, now is the time to take action to be with someone else, even if your only choice is to just be with yourself.

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At a high level, people who choose to become leaders of themselves and others are best positioned to influence and direct their lives where they desire.

Why be a leader?  To create a strong community around yourself for mutual support and strength.

Furthermore, researchers are finding that when leaders use positive thoughts and emotions to communicate with people, they cause a specific neuroendocrine reaction in others to make them more teachable and willing to listen.

“Boyatzis, a faculty member at Weatherhead School of Management, and Jack, director of the university’s Brain, Mind and Consciousness Lab, say coaches should seek to arouse a Positive Emotional Attractor (PEA), which causes positive emotion and arouses neuroendocrine systems that stimulate better cognitive functioning and increased perceptual accuracy and openness in the person being coached, taught or advised.”

Your positive leadership will lead to others feeling better which leads back to you feeling better.

“We know that people respond much better to a coach they find inspiring and who shows compassion for them, rather than one who they perceive to be judging them. Sure enough, we found a trend in the same direction even for the neutral questions. Students tended to activate the areas associated with visioning more with the compassionate coach, even when the topics they were thinking about weren’t so positive,” Jack said.”  See http://blog.case.edu/think/2010/11/15/coaching_with_compassion_can_alight_upa_human_thoughts

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Cultivating positive relationships requires a great deal of self-awareness and control to temper and adjust one’s words, actions and reactions to different people around them.  The best leaders know themselves, are decisive, are passionate about their purpose, and have the ability to communicate and inspire a wide variety of people.

3. Prioritize your health and longevity.

How expensive is it to receive medical care?  How many people receive medical care but still are not one hundred percent healthy afterwards?  How much do people spend on medication and contend with the resulting side effects?

I have trained students this year who were billed $11,000 for a heart stent, $60,000 for a heart attack, $1000 a month on diabetes medication, and $1.2 million for an extreme, life-threatening bone infection that required 4 months of hospitalization.

“Terry Miller, 62, a businessman in the Bay Area, got a bill for $117,000 for a two-night stay at California Pacific Medical Center to place a stent to open one of his heart’s clogged arteries — a charge that did not include fees for the cardiologist and radiologist. According to the Medicare database, California Pacific Medical Center charged $43,679 for hospitalization to treat a simple pneumonia and $96,642 to treat a stroke; the Medicare payments for those illnesses were $8,046 and $9,583.” See

http://www.nytimes.com/2013/12/03/health/as-hospital-costs-soar-single-stitch-tops-500.html)

You will pay for your mental and physical health one way or another.  You either treat your mind and body as even more valuable than your house or car and spend the time and effort to keep them strong, or you eventually expend money and suffer trying to patch them up.

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When you are hospitalized, the doctors work hard to fix you up and send you home. However, just because you get to go home doesn’t necessarily mean you are healthy.

High-level, traditional martial arts instructors can train students to have the martial arts lifestyle where you use forms and movements to build your health and energy and reduce stress to have the kind of health that allows you to do anything.  You learn to repair yourself without the side effects that come with medication and surgery.

4. Being in control of your life can lead to wealth.

Gaining more wealth requires willpower.  How much will does one have to do extra work that would earn a raise?  How much will does one have to gain additional education to gain a better-paying job?  How much will does an entrepreneur have to do the necessary steps it takes to obtain more customers for their business?

For middle class Americans, having a college education can better ensure the ability to maintain or move up the income ladder.  Obtaining a college education requires the willpower to earn the grades, the financing and all the work.

“Thirty-nine percent raised in the middle of the family income ladder who do not get a college degree fall from the middle, compared with less than a quarter (22 percent) of those with a degree. Similarly, 39 percent raised in the middle of the family wealth ladder who do not earn a degree fall down the wealth ladder, compared with 19 percent with a degree.”  See http://www.pewstates.org/uploadedFiles/PCS_Assets/2012/Pursuing_American_Dream.pdf

Take your vision, make a decision, and use your willpower to take action.  Move ahead.  Don’t fall back.

Life will be challenging.  Control life or be victimized by it.  Take control!

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Last Updated on October 5, 2020

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips To Make Intermittent Fasting Easier

1. Drink Plenty of Water

Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

2. Take in Caffeine in the Morning and Early Afternoon

The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

3. Avoid Artificially Flavored Drinks

One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

4. Don’t Gorge at Your First Meal

The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

5. Minimize Processed Carbohydrates and Sugars

While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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You can find some carb sources that will aid your weight loss journey here.

How Intermittent Fasting Helps You Lose Weight

Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

Intermittent Fasting Weight Loss FAQs

Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

How Much Weight Will I Lose?

The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

Can I Work out While Fasting?

Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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Won’t I Lose Muscle When I Fast?

First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

Is Fasting Safe?

As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

Are There Any Supplements I Can Take to Make Fasting Easier?

As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

For supplements to specifically help with digestion, check out this article.

Conclusion

Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

More About Intermittent Fasting

Featured photo credit: Toa Heftiba via unsplash.com

Reference

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