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Do You Determine your Beliefs, or do Your Beliefs Determine You? (part three)

Do You Determine your Beliefs, or do Your Beliefs Determine You? (part three)

Do You Determine Your Beliefs or Do Your Beliefs Determine You?

    G’day Kids. So this study on beliefs has turned into something of an epic. Let’s look at a snapshot of what we’ve covered so far in parts one and two

    1. We’re all largely driven, motivated, limited, empowered and controlled by our beliefs; this can be both good and bad.

    2. We have positive, negative and incidental beliefs.

    3. Beliefs typically form over a long period of time. From the day we are born that computer on top of our shoulders is being programmed.

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    4. They often develop with no real effort, input or awareness on our part. We rarely make conscious decisions about them; they take root in spite of us.

    5. They are the result of our influences and our experiences.

    6. We know that in certain situations and circumstances (home, work, clubs, church, politics), there exists a level of pressure to align our beliefs and thinking with the majority in order to be accepted, valued and respected as part of that group.

    7. Having different beliefs to the majority (in your immediate world), or changing your beliefs won’t always be well received. In fact, it will often be resisted and strongly discouraged.

    8. Quite often we adopt the beliefs of others. We grow into the thinking of our parents, teachers, preachers, bosses. We don’t explore or discover our own truth, we simply make theirs.. ours.

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    9. I like the idea of being part of a group where identical beliefs and consensual thinking is not a pre-requisite for membership. Or acceptance. Or respect. That kind of group appeals to me.

    10. We should re-examine, question and test our beliefs to determine whether they empower us or limit us.

    11. Just because you’ve believed something for a long time doesn’t mean it’s right; it just means you’ve believed it for a long time!

    12. We have an emotional attachment to some beliefs and the thought of letting go of them scares the crap out of us. But sometimes it’s in the letting go that we have our eyes opened.

    13. In an effort to align our beliefs, thinking and behaviour with the group, we often lose US. We lose our own identity and individuality, waste our potential and live a life of frustration, compromise and under-achievement. We don’t become the best US we can, we become what is expected of us; we succumb to the enormity of conformity.

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    So the smart plan would be to keep the positive beliefs and lose the bad ones.

    The time to consider change is when we realise that a particular belief is having some kind of negative impact on our life; our potential, our productivity, our relationships, our possibilities, our career, our family, our physical, mental and emotional health. Changing beliefs is easier said that done, keeping in mind that we are emotional beings who have been thinking, doing and believing a certain way for a very long time. The good news is that change is very possible if we’re serious about the process and we’re prepared to do the work.

    So how do we change our beliefs?

    1. De-emotionalise the process. The greater the level of emotional investment we have in a certain belief, the more likely we are to be irrational, defensive and even protective of that belief, no matter how much of a negative it has been in our life. The challenge comes in being brave enough to open our mind and expand our thinking to the possibility that some of our long-held beliefs may be wr..wr…wr…ong! Scary I know. Deep breaths, you’ll be okay. A good question to ask ourselves is “what do I believe?”, but the better question is “why do I believe that?” When we discover the ‘why’ then we will find it easier to change the ‘what’.

    2. Do what scares you. Of course we need to wrap some logic and common sense around this piece of advice; I’m not suggesting we throw ourselves of a cliff because we’re scared of heights! But working through challenges that force us to confront and deal with our fears is one of the most effective ways to change the way we think, believe, behave and produce in our world.

    Most of our limiting beliefs are about US (what we can, can’t, should, shouldn’t do, be, create, achieve), so when we confront, rather than avoid the things that scare us, we typically experience an instant shift in our thinking. When you do something that you believed wasn’t possible for you (running a marathon, holding a snake, completing some study, standing up for yourself, speaking in public), not only do you experience a shift in your thinking about that particular achievement, but you also start to question other self-imposed limitations. “Wow, if I can do that, what else can I do?” When people run their first marathon, the biggest shift is usually in their psychology not their physiology. It’s like they open a door to a world of possibilities. That potential (to do amazing) was always there but it took an experience (facing and overcoming a fear) to open that mental and emotional door which had been locked shut for far too long.

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    3. Hang out with different people. Hang out with negative, paranoid, miserable, fearful, excuse-making, under-achievers… and pretty soon you’ll be just like them! Who we hang out with doesn’t determine who we become but it sure does influence us. As much as possible, spend time with people who you admire, respect and trust; people who will empower you, not handicap you.

    4. Expose yourself to different environments, cultures, ideas, thinking. Some of us have lived in our little boxes for so long that we think the world starts and finishes at our doorstep. Spend time talking to people you would normally avoid or people you might consider yourself to have nothing in common with. They will teach you something. Travel, explore, see different things, do different things. Occasionally expose yourself to things that are ‘not you’. Consciously and proactively set yourself to learn new things.

    I recently had a conversation with someone who was being very critical of a particular religious group that exists here in Australia (and many other countries). When I asked him which parts of their theology, philosophy and doctrine he disagreed with, he looked at me blankly. The truth was he that he was criticising something that he knew nothing about. He’d never read any of their religious texts, never had a (meaningful) conversation with anyone of that faith, never been to a service and never even considered that the group he was criticising could possibly teach him anything or be a ‘viable’ (for want of a better term) religious option. After a little probing, I learned that he had simply adopted his ignorant, arrogant beliefs from his equally uneducated, opinionated and intolerant father.

    5. Think for yourself. Stop trying to fit in, and start being you. Don’t be a sheep. Question the way you think, behave and believe right now. Explore where those beliefs came from and identify them as a positive or negative in your life. Don’t adopt someone else’s beliefs because you like that person, make those beliefs your own when you’ve questioned them, explored them, tested them and discovered them to be true.

    6. Work hard to over-ride your default setting. Sometimes there’s a tendency for us to feel (yep, it’s an emotional thing) that our old, destructive beliefs are somehow more real than the new ones we’re trying to install into our hard-drive. Yes, it’s only a feeling but it can become a reality when we let it happen. If you’re like most people then you will have regular battles between emotional you – the one with the unhealthy emotional attachment to those old beliefs, behaviours and habits – and logical you – the one who understands what you can do and become and is prepared to do what’s necessary.

    Replacing your old destructive beliefs with new empowering ones will be an on-going (life-long) process. This means being more aware and conscious of your beliefs and how they impact on you in the moment. Right now. Not in theory but in practice. Sometimes that will mean consciously over-riding an urge to conform to a pre-existing belief (way of thinking, doing, being, reacting, communicating), in order to create better results in your world. And as always, in order to create different, you need to do different.

    Ciao x

    More by this author

    Craig Harper

    Leading presenter, writer and educator in the areas of high-performance, self-management, personal transformation and more

    Do You Make These 10 Common Mistakes Before Weighing Yourself? If your Childhood Sucked – It’s Time to Stop Blaming Your Parents! Exploring Relationships with the Single Weirdo Education Should be More than Academic Basics How to Stop Being an Over-Thinker

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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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