“My parents suffered from that ideal of a perfect nuclear family. They found that a difficult pressure, I think.”
Most parents worry far too much about being perfect, and they always blame themselves when kids get into trouble or end up with emotional issues. The main reason is that family, school, peer, and media pressure is relentless. So, let us look at practical ways you can be a better parent without tearing your hair out or having a nervous breakdown. Here are 13 ways you can be a better parent.
1. Spend more time with your kids.
No, you don’t want to get away from them; you want to give them some more prime time. In the UK, parents have to work the longest hours in Europe and try to make up for it by buying their kids the latest electronic devices. Not a good idea! Here are ways you can spend more time with your kids:
- Try to make meal times an event when you can be together. No devices. Just talk and listen to your kids.
- Organize collecting kids with other friends and neighbours so you have more time for yourself.
- Get your groceries delivered, organize cleaning the house better by assigning chores to the kids and giving rewards.
2. Stop worrying so much about the kids’ diet.
Healthy eating is a great idea! The only problem is that it takes time to get organized, and then you have to revolutionize everybody’s diet. This can be far too stressful and often expensive too. Just introduce a few healthier eating habits so that you do not have to do all that planning.Advertising
Make sure that junk food is never bought in large quantities. Encourage kids to get into smoothies by asking them to invent them or help you make them. Use nuts, fruit and chocolate as snacks. Banning certain foods in one fell swoop is never a good idea. Just introduce healthy eating on a gradual basis.
3. Forget yelling—there are quieter ways.
When kids are yelled at, screamed at, insulted, and threatened, it has a negative impact on their development—this is bad parenting and is just another form of child abuse. It is shocking to realize that 1 in 8 children are abused at some point before they reach the age of eighteen. That is the US average, and it’s quite scary. One Princeton psychiatrist has noted that the maltreatment of children is swept under the carpet far too often.
There are plenty of methods you can adopt to avoid getting into a yelling match. Here are my favorites:
- Use time out yourself and walk away.
- Use a pause button technique and tell the kid you will talk about it later.
- Know that you don’t have to attend every fight you are invited to.
- Agree with the child when they protest that something is unfair or far too difficult. Displaying empathy is always a good idea.
- Establish clear rules on unacceptable insults and name calling.
4. Are your kids doing too much?
Maybe your kids are overscheduled. They are dashing (and you are the taxi driver) from sports, piano lessons and choir practice. If this is the case, you may want to restrict a few of the activities. You can cut out anything that interferes with eating together, for example. Then you can have the music teacher come to your home instead of you dashing around and polluting the atmosphere with petrol fumes.
5. What example are you setting?
“Don’t worry that children never listen to you; worry that they are always watching you.”
Time for some difficult questions. Are you likely to curse and swear at stupid drivers in front of your kids? Do you lie for convenience sake when you want to avoid an appointment? If we want our kids to be honest, to show respect for others, and to grow up as balanced, empathetic persons, then we have to make sure that the role we are setting is in line with what we preach.
6. Do fun things together.
Weekends should be dedicated to going out, doing sports and any form of physical exercise or anything which is fun. The great advantage of doing exercise is that you get the benefit of the released endorphins, which will put you in a great mood. In addition, kids are able to concentrate better after doing sports. This is great for getting homework done in record time.
7. Are you spoiling your kids?
Spoiling kids could mean simply that you are continuing to treat them like babies and you are being over-protective. One solution for not spoiling is to actually talk about behavior as they get older. Asking them about why they behave in a certain way can be an eye opener. Also explain that material possessions are far less important than being a caring, honest and tolerant person.
8. Don’t parent like your own parents.
Far too often, parents try to redress the wrongs they suffered during their own upbringing. If they were deprived of material possessions, they tend to lavish gifts on their offspring. At times, this can backfire and the child may see this as invasive and over the top. Other times, being showered with presents can make a child feel entitled to everything they want and is the worst possible lesson on how to approach work and relationships.Advertising
9. Don’t worry too much about peer pressure.
Parents always think that peer pressure is likely to lead to negative behavior. But have you considered how it can also positively affect motivation and a healthy competitive edge in academic and sports achievements? It may not necessarily always be a bad thing.
10. Get social media into perspective.
Yes, it is extremely irritating to see kids and teens texting all the time and being glued to their devices. There are a few simple practical things you can do to limit this. Banning such activity is out of the question.
The best way is to set a good example. When you arrive home, make sure that your own mobile is turned off and that you can give kids your full attention. Also, make sure that during mealtimes, all devices are switched off.
The good news is that teens who text all the time are also likely to be just as socially active in the real world. Australian research on 100,000 teens who were texting all the time found that 80% were following this up with real social interaction.
11. There are no perfect kids either.
Too often, we set our sights too high and we want our children to be well behaved, do well academically, and be great at sports too. In addition, they have to be polite, kind, and clean! We should lower our standards and be prepared for normal kids who are going to spill things and lose their tempers just like we do at times.Advertising
12. How can you improve?
Ask your kids! That is what the guy who runs Single Dad Laughing website did. He asked the kids how parents could do better. Some fascinating and really funny answers here! They want to watch TV shows in their underpants, would like apple slices cut straighter and also want him to stop asking questions as the answers will all be posted on his Facebook page!
13. Guide your children
There is far too much emphasis on consequences and punishment and toeing the line. The best way is to guide rather than punish. Parents can spot triggers and avoid situations that are likely to lead to trouble. It is also useful to empathize with kids when they are mad, but point out that verbal communication is what it is all about.
Last but not least, promise yourself that you can easily be a better parent and do not be discouraged by the so-called perfect parents you see at your kids’ school every day. Commit yourself by starting to make small changes every day. Achieving mini goals is what it is all about. When you do, pat yourself on the back and tell yourself that you are going to be a great parent.
Have you set some goals for yourself in the parenting adventure? Tell us about them in the comments below.
Featured photo credit: Happy Family/David Amsler via flickr.comAdvertising
Last Updated on October 5, 2020
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.
Table of Contents
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.
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.
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 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.
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.
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.
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”.
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.
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.
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
- Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)
- Intermittent Fasting Diet for Beginners (The Complete Guide)
- Understanding Intermittent Fasting Benefits: More Than Just Weight Loss
Featured photo credit: Toa Heftiba via unsplash.com
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and the secretion of gastrointestinal satiety peptides
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