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Not Losing Weight? Listen Up!

Not Losing Weight? Listen Up!


    You’ve been watching what you eat for weeks, but you can’t seem to get the scale to budge.

    To rev up your metabolism and get the process started of losing weight, you might want to take a better look at what you’re putting in your mouth.

    SEE ALSO: The Top 10 iPhone Apps for Losing Weight and Getting in Shape

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    But it’s not all about the food.

    Let’s dive in and help you shed those unwanted pounds…shall we?

    It’s time to get clean

    While we’ve all been told to check the labels, foods that require labels are processed, and processed foods can be poison to a diet plan. While low-fat granola bars and fuel-packed protein bars might have their place in an emergency (like hiking the Appalachian Trail, where there’s not a salad bar in sight), in the real world eating “clean” is the way to go.

    That means eating foods as close to their natural state as possible is the best for losing weight – fresh fruits and veggies, lean meats and healthy fats. Keep the empty calories of processed foods out of the shopping cart. Instead, opt for foods in their natural state and not in a wrapper.

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    Get Off the Couch

    Are you a couch potato, crashing after a day of work with a marathon session of your favorite TV show rather than a walk around the block?

    The key to successful weight loss is torching more calories than you take in, so couch potatoes will have a tougher time dropping pounds.That’s not to say you need to channel your inner Arnold Schwarzenegger…hmmm, bad example, to successfully lose weight. You just need to recognize that exercise is a great way to burn extra calories and will help you have a better shot at seeing the numbers on the scale drop.

    Take a walk, head to the park for a game of Frisbee or revisit your childhood and tune up that bike so you can hit the road for a burst of cardio your body will appreciate. The biggest perk is that the added activity will likely lead you to try new forms of exercise, and could inspire you to hit the gym to bust some weightlifting moves that will give your metabolism an added boost.

    Keep Your Cool

    Living on the edge with high stress levels and a constant anxiety can wreak havoc on even the best of diets and your process of losing weight.

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    Stress results in a flood of cortisol rushing through your system, an age-old response that began in the cave man era, when our bodies warned us of life-threatening dangers with the flight-or-flight response we now know as stress. The thing is, we now see rush-hour traffic and cranky co-workers in the same way as deadly cougar attacks, and we’re not fleeing the scene to reap the benefits of the response.

    Those elevated cortisol levels lead to attacks on muscles, reduced insulin resistance, and the storage of unwanted fat (just in case that cougar blocks our path to the grocery store for a few weeks).

    Try to find a little more Zen in your life, through yoga, meditation or massages might do the trick.

    Time Your Meals

    An effective way to build the healthy eating habit is to time your meals. Predetermined the day before exactly what time you will be eating. Schedule them roughly four hours apart. So for example; 8am, noon, 4pm, and 8pm would be your meal times for the day. This will keep you metabolism running high, blood sugar stable so your body can stay primed for buying stored fat as fuel, and satisfied to stave off any cravings. Prepare meals ahead of time so that you are ready to roll.

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    Dieting is Outdated

    Really what it all comes down to is lifestyle changes — and seeing a healthy lifestyle as a choice that makes living an adventure.

    If you eat right, you have the energy to head to the hills for a hike, hop on the mountain bike and tackle that challenging new trail or take the dog for a walk around a bigger block. And that opens the door for the life you want to live, not a life you only have the energy to dream about.

    It’s just a matter of making slow, easy-to-manage changes that reflect a new found attention to a healthy way of living, like trading water for soda or a more nutrient-packed veggie place of mashed potatoes.

    (Photo credit: Mature Woman on Scale via Shutterstock)

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    Justin Miller

    Healthy Lifestyle Architect

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    Last Updated on December 2, 2018

    How to Flow Your Way to a More Productive Life

    How to Flow Your Way to a More Productive Life

    Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

    The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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    The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

    Here are a few simple steps to start using this strategy today:

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    Review Your Past Flow

    Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

    Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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    Schedule According to Your Flow Pattern

    Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

    Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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    Account for Big Picture Fluctuations

    Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

    We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

    Why not follow the ebb and flow of your life instead of fighting against it?

      Featured photo credit: Nathan Dumlao via unsplash.com

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