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The #1 Weight Loss Tip That Health and Fitness Experts Will Not Tell You

The #1 Weight Loss Tip That Health and Fitness Experts Will Not Tell You

When you look at the numbers, such as in studies like those from Statistic Brain which tracks New Year’s Resolution successes, only about 8% of us ever achieve our New Year’s goals.

When you think about it, it’s a bit crazy because we have access to all of the information that has been on the planet, since the dawn of humanity.

We have more diet books written by more authors, with more gurus and experts than ever before. And we have more websites with tutorials, videos, and lots more… yet people are still more obese, unhealthy, and unhappy than ever before. How is that even possible? How can we have more information, more experts, and more books than ever, yet be just as far away from reaching our goals? There’s a little idea that experts and gurus don’t want you to know about.

Experts don’t want you to know this, because if you took just a few simple habits and applied them daily, they’d be out of business! Naturally, since no one can sell a “lifestyle” or “habits” – this is one of the best kept secrets to success on the planet.

One study, conducted by JAMA- The Journal of American Medical Association, even found that among a few popular diets, the only thing predicting success was whether or not the person actually adhered to the diet itself – not even the diet!

So let’s talk about how you can actually apply this to transform your own health, body, and mind. I’m going to share with you five tiny habits, that if you apply daily, will produce massive results in your life and health.

What about the 8% that succeed? They get this one principle: that your success depends solely upon whether you as a person change your choices, behaviors, and your habits.

The power of tiny daily disciplines is infinitely more powerful than any diet, guru, or 10 week shred out there.

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Habit #1: Write down your goal… and set the paper on fire.

This may sound contrary to every fundamental of goal setting you’ve ever received, but here it is: write down your goal on paper, and then toss it in your fireplace. Do you need to know what your goal, your objective, is?

Absolutely. But here’s why obsessing over the goal harms you in the long run. Picture this: the new year rolls around, and you’re ready to make it happen and take up that #1 resolution again: lose some weight.

So you set your goal, lose 20 pounds, on a piece of paper. The months come and go, you clock those hours at the gym, you eat fruits and vegetables, you drop the ice cream, and you see some progress.

But at some point, you get to the point where progress is so slow that it’s almost imperceptible. So maybe you were losing a pound a week at the start, but now you lose a pound a month or even a pound every two months. In the short run, it appears invisible so, not seeing any progress, you get discouraged and quit.

You repeat this cycle over and over once your weight increases yet again 6-12 months later. Rinse and repeat for a few decades and you have the average yoyo dieter. Here’s how to stop that from happening: Focus purely on habits you actually enjoy doing. It sounds crazy, but toss your goals aside, and instead measure your progress with this: how many times a week you actually engaged in your habit.

For now, it doesn’t matter if you walked 10 minutes a day or 60 minutes – if you walked at all today, just put a check down for the day. The only thing you’re tracking is whether or not you did the habit. And you know what naturally happens? When the habit is easy to achieve, you keep doing it.

And even though you may say you’re only doing five minutes of walking, you often end up walking more. We often get obsessed with the goal, and hate the process (which often leads to us failing and quitting).

This method of building “positive snowballs” produces just that: a positive state of mind that willingly wants to engage more in the habits that will get you closer to where you want to be.

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Habit #2: Watch Out For “Wedding Day Syndrome”

“I really want to lose 25 pounds for my wedding in three months, can you help?”

Questions along these lines are some of the most asked to coaches, trainers and experts. Here’s the thing: People with this mindset almost always fail to achieve their goals in the long run.

There’s a very important mindset difference here between most of us that fail, versus those of us that succeed. I call it “Wedding Day Syndrome.” In the west, we’re obsessed with big, luxurious weddings.

People spend years saving for the wedding day, tens of thousands of dollars are spent on the gown for the bride, the food, the venue, and more. It’s supposed to be that incredible, magical day you will always remember. But people spend more time thinking about the actual wedding day itself, and not the marriage.

The wedding day is one day! The marriage is (ideally) decades long. And one can’t help but think that maybe the fact that we think so much about the day (the event), rather than the marriage (the process) is possibly a reason why divorce is so high. The same is true of health.

We often give guidelines: “I want to do XYZ goal by XYZ date!” That’s great. That’s fine. But it can be toxic to long term success. This is called event-based thinking, whereas health, happiness, success and even life are actually processes.

Once a person shifts to process-based thinking, they set themselves up for massive success because they no longer make ridiculous lifestyle changes that aren’t sustainable like, “I’ll never eat sugar again!”

This is realistic for a week or a few weeks, but not for a lifetime. This is classic event-based thinking. When you think of health as a process, you’ll get yourself the right mindset for success.

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Habit #3: Master the Day (And Only The Day)

At the end of the day, to get the kind of health, happiness, and life you want, you need to go through a series of actions – thousands of tiny, daily actions – to get to where you want to be. Think about it: research on happiness has recently become popular, such as, the ‘Gratitude and Well Being, The Benefits of Appreciation’ study by Sansone and Sansone. Researchers consistently say a few things will make you happier, like:

  • Meditation
  • Gratitude
  • Journaling about positive experiences

And some of the happiest people we see around us on earth routinely do these things every day. So when you think about it, you could say happiness is like habit weight lifting: seven repetitions of meditation per week, five repetitions of gratitude per week, five repetitions of journaling per week.

But the real power comes in the compounding of these habits day after day, week after week. Meditating three times a year doesn’t do anything for you. But meditating three times a week produces real, physiological changes in your brain: but it’s also 156 repetitions of meditation.

156 times you repeated that daily habit. Back to “mastering the day.” The only way you can do those 156 repetitions of whatever habit will change your life, is if you do them today. It sounds obvious and not-at-all earth shattering, but you’d be surprised how often we think success requires massive effort.

It doesn’t – it just requires different choices on a daily basis. So when you master the day, here’s what you do: just pick whatever habit you want to cultivate (e.g. cooking one meal at home a day), and then you track that habit each day. That’s it. Here’s why it’s life changing: If you focus on just today, and you follow through 100% with your habits, then you’ll have 100% perfect attendance for the week. And the month. And the year.

And you’ll be a totally different person very quickly if you just focus on mastering the day no matter what. How? Personally I use the Strides app, or I use a calendar on my wall where I put an “X” for every day that I did the habit, and leave it blank on the days when I didn’t.

Habit #4: Forget Motivation… Show Up

How often do we think “ugh, I just had a lousy, long, grumpy, stressful day, and now I have to force myself to exercise? Not happening.” We often think we’re lazy or unmotivated, and that’s why we’ve failed to achieve our health goals, but I want to offer an alternative. Olympians and bestselling authors.

What do they have in common? They practice their craft every day, even when they don’t want to. It’s not a matter of forcing themselves; it’s just a matter of their “something every day” philosophy. A writer doesn’t write enough books to feed himself if he doesn’t write even when he doesn’t want to.

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And an Olympian needs to clock those 3-6+ hours a day in order to become the best in the world. On the days when you feel like motivation is seriously lacking, just tell yourself, “Okay, I don’t have to go to the gym for an hour, but I DO have to do something.” All you have to do is show up every day, guilt-free, whether it’s five minutes or fifty minutes. Rainy?

Just go for a short walk or do some pushups at home. Bad day? Just do five minutes a yoga instead of an hour long class. And give yourself full permission to check it off your list. Remember: you’re cultivating the habit of showing up. It’s infinitely more powerful than willpower or discipline.

Habit #5: Conquer The Narrative In Your Head

“I’m tired of even bothering to try. I’ve failed so many times that what’s the point? If I’m going to fail anyway, I might as well do what I want, eat what I want and enjoy my life.”

The narrative, meaning the story in your head, is often the most powerful, unnoticed force leading us to success or failure. Sages and success coaches along the ages have always said, “You become what you think about” and it makes sense. If you tell yourself you’re just going to fail, why would you even continue to try?

You won’t. The narrative often goes unnoticed, so we say, “I always do this” or “I’m so lazy” – and then these become fulfilling prophecies. The most important thing that you do with the narrative is understand two things. First, know that the narrative isn’t you. It’s just the thoughts going on in your mind.

It’s just beliefs loaded in your subconscious based on your previous life experience and how you’ve interpreted it. Second, imagine that the narrative is something else, like a demon. Imagine that it’s a negative voice trying to derail you and prevent you from reaching your goals.

So every time you hear yourself say something that limits you again, tell yourself “It’s that voice acting up again,” and most importantly, don’t ever believe what it says. When we really understand that long-term health and weight loss is about us: our behaviors, our habits, and our inner narrative, we’re already on the track to become that small 8% that truly succeeds.

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Last Updated on October 15, 2018

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

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