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7 Things You Should Stop Doing When Trying To Be Healthy

7 Things You Should Stop Doing When Trying To Be Healthy

“I want to start living healthy! I’m going to go out there and join the gym and start exercising 6 days a week. I’m going to eat more vegetables too!”

Sound familiar? I bet it does! But don’t worry, we’ve all been there.

Trying to be healthy is great, but we all know it’s not easy. It takes some serious planning and effort, and it doesn’t just happen overnight.

Three years ago, I started my journey in being healthier. Like most people, I ran miles. I stuck to a strict 1200-calorie diet. I was afraid of lifting weights. It wasn’t wrong and after a few tries, I did become a healthier version of me. But my initial tries took too much effort and definitely didn’t last long.

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If you’re trying to be healthy, stop doing these 5 things and you’ll be on your way to a healthier version of you.

1. Stop declaring meaningless goals.

Shouting and telling everyone you want to start adopting a healthier lifestyle may backfire on you if you’re simply saying it for the sake of saying it. You will try to make several changes at one go, but two weeks later you’ll fall back to your old habits. We don’t want that do we? For starters, stop telling everyone you’re on your way to change if you don’t mean it. Sit right down and think about what you want to achieve by making solid goals that are realistic and achievable. Add in a time factor to it, and you won’t stumble.

Just don’t simply say it for fun.

2. Stop believing that you have to do cardio all the time.

Yes, cardio burns the most amount of calories when you’re doing it, but as mentioned in a research study, once you step off the treadmill, your body doesn’t burn as much as it potentially can if you start lifting weights or do a High Intensity Interval workout. If your goals are to lose weight, I suggest you choose activities that you like doing. The more you like what you do, the more you’d stick to it.

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In fact, you don’t need cardio to lose weight. If your diet is 100% excellent and you’re keeping active doing things that you like as much as possible, you will still lose weight.

3. Stop thinking you can spot reduce fat.

How many times have you thought about toning your arms and only focus on doing tricep dips and bicep curls? Here’s the thing—we cannot spot reduce fat and a study in the Journal of Strength and Conditioning Research can confirm that. Our body is genetically made to store and lose fat from a certain place in a certain timing. Some of us lose fat first from our tummy, some from our butt. Just like Waldo and his red striped shirt, we are all unique and definitely genetically different. It’s best to start doing exercises that use more than just one muscle, like squats.

4. Stop avoiding the dumbbells.

If you’ve been clocking in hundreds of elliptical miles and yet can’t seem to lose any more weight or tone up, you might be lacking strength time. The best way to torch fats is to start lifting weights, and lifting heavy.

20 reps of a certain exercise on a light dumbbell might not be enough—this builds muscular endurance, not the tone up look that most of us are after. Start increasing those weights until you can feel the burn at rep number 10 to 12. If you can do any more than 15, that’s too light. Increase it and start seeing results.

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If you’re scared you might look like Incredible Hulk when you start lifting heavy, don’t worry. I did too when I was starting out. This, I assure you will not happen. We ladies do not make enough testosterone in our bodies for this, which is the stuff that men have that make them look ripped and bulky. Lifting heavy will make you stronger and will definitely tone you up.

5. Stop avoiding the things that make you happy.

A 2011 study in the Journal of Applied Psychology: Health and Well-being has found clear and compelling evidence that happy people tend to live longer and experience better health than their unhappy peers. Feeling positive about yourself and eliminating unnecessary stressors can contribute to longevity and better health among healthy populations. Surround yourself with people who genuinely make you smile and stop putting too much demand upon you. Practice yoga and take up meditation. Being healthy is more than just physical.

6. Stop thinking that all calories are the same.

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    We all know nutrition is the most important factor in weight loss. But do you know that the types of food we eat make a difference too? A study in the Journal of the American Medical Association has proven this to be true. Just remember this—not all calories are created equal. An 80-calorie bar of fun-size Snickers is not the same as an 80-calorie green apple. The latter has much more nutrients, vitamins and minerals—the stuff we need more of for our body.

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    Instead of counting calories, start eating real foods: foods that nourish you, foods that makes you feel energetic—not the foods that makes you feel tired, hungrier and bloated. A junk food is still junk food no matter how “healthy” it claims to be.

    Cut the myths: The Top 10 Nutrition Myths Busted

    7. Stop giving up too easily.

    If you’re not expecting the results you’re hoping to see, don’t give up. If you’re hitting the gym with your best friend and she’s losing more weight even though both of you are doing the same exercises, don’t give up. As mentioned earlier, we are all genetically different. We all have different lives, challenges, dreams and goals. If you’re following a weight loss program from a certain weight loss book, don’t get your hopes too high in wishing you’ll get the exact same results. Ninety-nine percent of the time you won’t. There are just so many factors that determine how fast we lose weight.

    The best thing you should do is to keep an open mind, stay the course and do your best. Results will come. Even if you don’t get the same end result as what the book promises, you are definitely better and healthier than when you first started.

    The most important thing in being healthy is to believe in yourself. You’ve won half the battle if you know you can do it and see yourself becoming the person you want to be. When times gets tough, breathe, meditate, do some yoga and do not give up.

    You will get there. I did. And I know you can too. If you’re starting to build a new habit, be sure to read this: 18 Tricks to Make New Habits Stick.

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    Last Updated on August 13, 2020

    12 Benefits of Meditation That Improve Your Body And Mind

    12 Benefits of Meditation That Improve Your Body And Mind

    As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

    1. Why can’t I enjoy the benefits of meditation continuously?

    I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

    Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

    Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

    2. What is the purpose of meditation?

    The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

    It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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    Meditation as a Fixer and Benefactor

    In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

    You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

    This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

    The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

    Less Physical, More Psychological

    Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

    This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

    The First Benefit of Meditation

    The first benefit of meditation is twofold:

    1. Improving inward attention (sharpening the mind)
    2. Relaxation of the body

    Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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    Sit still and pay attention to your exhalation.

    That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

    When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

    When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

    Keeping the First Benefit Effective and Ongoing

    Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

    This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

    Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

    Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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    This benefit takes you to the second one.

    The Second Benefit of Meditation

    While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

    1. Energy (physical and mental strength)
    2. Observance
    3. Peacefulness (stillness, and space of mind for deeper observation)
    4. Patience

    Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

    You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

    This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

    1. Energy

    Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

    2. Observance

    The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

    3. Peacefulness

    Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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    4. Patience

    The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

    The Ultimate Benefits of Meditation

    Patience is a key quality when it comes to the ultimate benefits of meditation.

    Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

    The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

    • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
    • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
    • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
    • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
    • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
    • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

    These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

    Final Thoughts

    Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

    Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

    Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

    More on Meditation

    Featured photo credit: Mor Shani via unsplash.com

    Reference

    [1] Medline Plus: Changes in the newborn at birth

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