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Get Healthy and In Shape: 15 Diet Myths Debunked!

Get Healthy and In Shape: 15 Diet Myths Debunked!

Let’s be honest, we’ve all tried a crash diet now and then to try and shift a few pounds. Not all of them work, some do, though it’s never a long-term change, but why is that? We all know that diets are bad for us, but with no clear explanations for all the misconceptions that surround them it’s no surprise that we keep trying every new fad diet that come out through the media. I’m going to explain some of the myths that surround diets and give you an understanding of the right way to lose weight.

1. Going on a diet is the quickest way to lose weight

In the short term, your will power during a diet will help you shift a few pounds. Whether it’s from a liquid diet, smoothie substitutes or calorie deficit, in the beginning it will work. However, this change is only temporary – it’s not permanent. Christopher Gardner, an assistant professor of nutritional science at Stanford University School of Medicine, said: “A diet won’t work if you think of it as doing a different thing for a while and then you’re going to stop doing it.”

This mentality is what stops us from shifting the weight permanently. We should be aiming to adopt a completely new lifestyle as a whole, not just for the duration we keep up the latest fad diet.

2. Eating small meals will boost your metabolism and you will burn more calories naturally

The majority of foods we eat don’t have any impact on our metabolism. Things like caffeine may slightly and only temporarily increase your metabolism, but even this increase is not enough to have an effect on weight loss. Eating regularly helps keep your metabolism working consistently and this is good for you. It will stop your body from feeling hungry as it won’t be worried about not getting any energy from food. Large gaps in between meals can confuse your body, leading to unwanted cravings and unnecessary calories.

The only thing that’ll help you burn more calories is muscles – so get moving!

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3. Too much pasta will make you fat

Ever tried a carb-free diet? I have! I now know better though. Carbohydrates don’t make you fat, it’s the extra calories you consume as a result that do it. Like, for example, the sauces or condiments you add to the dish to make it taste better, not to mention the amount of pasta you’re actually eating. Eating pasta in moderation, like most foods, will not make you fat. Just be aware of portion control and try not to have it every day!

4. Caffeine can help you lose weight

Somewhere along the way came the assumption that drinking caffeine can suppress our appetites when we’re feeling hungry. Theoretically it can, but this isn’t exclusive to caffeinated drinks. Water will do the same thing, and drinking four to seven cups of water a day won’t lead to anxiety, sleeplessness or an increase in heart rate or blood pressure, whereas comsuming the same amount of coffee might.

If you want a hot drink, try green tea – there are countless flavours to choose from and they’re much better for your health too!

5. Milk can help you lose weight

I read once that calcium helps the body break down fat more efficiently, thus leading to more weight loss. This doesn’t have any scientific evidence to back it up. A few studies in 2000 showed that dieters who consumed dairy lost more weight than those who didn’t, but there was no explanation as to why this happened.

6. Don’t eat after 8 p.m.

Ever heard the saying “double calories at night”? Many dieters believe that you burn more calories in the morning and when you eat at night the food sits in your system and then turns to fat. But calories cannot tell time. Mary Flynn, Ph.D., a research dietician at the Miriam Hospital in Providence notes, “Your body digests and uses calories the same way morning, noon, and night.” The misbelief may have come about because you obviously move around more in the morning and throughout the day than in the evenings, so you may have less of an opportunity to burn your intake off. Just be aware what it is you’re actually eating in the evenings and ask yourself if you actually need it.

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7. Don’t eat protein and carbs together in the same meal – it’s too much!

This misconception relates to the enzymes the body uses when we digest food. Apparently eating foods that require the same type of enzymes aids digestion and evidently helps with weight loss. Your digestive system can actually handle a variety of food all at once. Christopher Gardner says, “There is no proof that eating protein and carbohydrates separately aids digestion or weight loss.”

So eat up, mix up and just enjoy your food!

8. To lose weight you need to cut down your calorie intake drastically

I’m not going to say drastically cutting calories won’t make you lose weight, because it will. But the damage it does to your body is not worth it. Not to mention that maintaining a calorie deficit of however much for the rest of your life is quite considerably unrealistic. This means the inevitable will happen – you’ll pile back on the pounds when you go back to how you ate before.

It’s not about eating less, it all about eating more of the right things.

9. Diet foods help you diet

We believe labels like “low fat,” “low carb,” “no added sugar,” etc. make losing weight easier. The truth is these labels don’t always equate to low calories and certainly don’t equal nutritious meals or snacks. Recent studies carried out by Robert Lustig have suggested that when the fat is taken out of foods and replaced with artificial sugar replacements that are low in calories this is actually much worse for our health than the stuff removed in the first place.

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My advice? Stick to healthy foods that are natural, and that you can trust.

10. Eating fats make you fat

If you’re trying to lose fat, then why eat it, right? Wrong! Fat is not the enemy per se. Fat-rich products like cakes, chocolate bars, sweets, etc. won’t be good for you as a whole, let alone your waistline. Good fats on the other hand are essential for maintaining good cholesterol, keeping your arteries clear and your health in general in check. Fats also help with the absorption of certain vitamins and phytonutrients (compounds in plants that help promote good health).

You just have to be careful which fats you’re eating. But remember: dark chocolate is good for you!

11. Snacking is a bad idea

Not many diets promote snacking. They mostly dictate what we can or can’t eat, the amount of calories we should limit ourselves to and to control portion sizes. What they don’t tell us is how to handle the food we want in between meals, and because of this we think that snacking isn’t good for us and that we shouldn’t do it if we’re trying to lose weight.

In actual fact, snacking in between meals can actually help us eat less and beat off the urge to overeat or binge later. The only thing to be wary of it what it is you’re snacking on. Make it something healthy. Try a fruit salad, nuts or even go adventurous and have an apple or banana with some peanut butter! Just make sure you’re enjoying the food you’re eating.

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12. You can eat what you want so long as you exercise

Some of us find it hard to eat the foods that are commonly associated with diets, so we compensate for a bad diet by overexercising.

Unfortunately, you can’t work off a bad diet. You need to be willing to make a lifestyle change. The fact is, your metabolism slows down as you age, and as a result you often have to either eat less or exercise more to avoid gaining weight. There is a common saying that abs are made in the gym but earned in the kitchen, meaning you have to back up your exercise with the right foods.

13. Cholesterol is bad for you

When we hear the word cholesterol, we automatically place a negative stigma on it. But there’s both good and bad cholesterol. That good cholesterol helps to build cells and make vital hormones that are essential for a balanced diet and healthy well-being. And that bad cholesterol is what builds up in your arteries and causes serious health risks.

14. Vegetarians can’t build muscle

People assume vegetarians just eat leaves and salads all the time and they struggle to gain muscle because they don’t eat meat. But meat is not the only source of protein. Cheese, nuts, pulses and grains all contain protein, and when eaten right can deliver the same benefit for gaining muscles as meat does. While protein is an essential part of a balanced diet, too much of it can cause damage to the kidneys. This is because the body can only store a certain amount of it and too much can cause long-term side effects. So as mentioned before, take the “in moderation” approach to food and you’ll be fine!

15. The scale is the only way to measure progress

Many diets focus on getting to that goal weight. They advertise losing seven pounds in four weeks and to have regular weigh ins to track progress. It’s really not the best way though. While it can be an indication of progress, your weight will fluctuate daily, weekly and monthly. This is because when you exercise you will be burning your fat but simultaneously you will be building your muscles. You may believe that muscles weighs more than fat but it is simply less dense, meaning one pound of muscle takes up less space than one pound of fat. So, how can you measure your progress? Simple. Take your own measurements: waist, arms, legs, neck, bust, chest, etc. This will help you have a clearer picture of your progress without getting fixated on a number.

I hope by reading this you’ll look into diet myths in more detail and consciously make the decision to not get caught up in them. The only real way to lose weight and keep it off is to eat healthily, exercise and be good to yourself.

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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