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Stop Waiting to Lose Weight: Five Ways to Start Today

Stop Waiting to Lose Weight: Five Ways to Start Today

Waiting to lose weight? You never will, unless you start today.

You’ve wanted to drop those 15 pounds (or five, or 50) for longer than you remember. But every time you start a new diet you lose a few pounds and then those old habits rear their heads again. Before you know it, you’ve gained it all back and then some. Here are five secrets to successful weight loss that will help you keep it off. (N.B., Of course, see your doctor before starting any diet or exercise plan. Make sure your body is ready for these changes. Don’t substitute this advice for that of a physician’s counsel.)

1. Do the Math

Your body is an amazingly designed, highly efficient, energy-processing machine. It’s a medical fact that if you give your body the right kinds of fuel in the right amounts, you’ll lose weight. Quit trying to starve yourself and learn to eat properly by being a math nerd.

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Start by understanding one fact: if you take in fewer calories than you burn, your perfectly designed energy-processing machine of a body will do its job. Find out how many calories per day your body needs to maintain itself at your current weight and you’ll understand what it takes to start shaving off those extra pounds.

Use a free online tool like this one from the Calorie Control Council and get the data you need to use math to melt it off.

2. Step It Up

You don’t have to be a triathlete to get in better shape. Here are a few ways to start moving more. Before you know it, you’ll be healthier and feel better, and the positive feedback in the mirror will keep you going.

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  • Park farther away. Even 50 extra feet from your workplace or the grocery store when you run your errands turns into 100 extra feet you walked on the round trip. Over the course of a year, all those extra steps will turn into lots of calories burned off your body, just by that one simple change. Think of your goal, not grabbing that convenient close spot, and you’ll see the results. Here’s a great article from the American Heart Association for more information.
  • Take the stairs. Climbing a few flights of stairs can burn off excess calories, melt fat, and does a lot for your muscle tone and heart health. Here’s one stair-climbing success story. 
  • Watch your step(s). Get a pedometer to keep up with how many steps you take every day. You’ll soon start seeing it as a goal and try to take a few more than you did yesterday. Every step burns calories off the old waistline. Here are more stats about taking more steps.

3. Use Food for Fuel, Not as Medicine

Sometimes we eat to comfort us when we’re feeling bad. The problem is, emotional eating doesn’t do anything to help our emotional issues; it just makes us feel worse the next day. Examining why you eat when you’re sad or stressed and admitting to yourself that it’s an issue is the first step.

Here’s a great article about how to examine why we eat at certain times, and what to do instead.

4. Understand What You’re Eating and What Your Body Does with It

Knowing how different foods are handled by your body’s energy machine will help you make better choices. Most people cannot sustain a radical diet for very long, and the result of many extreme weight-loss strategies (no-carb, all protein diets, etc.) is that people tend to rebound and gain more weight. Knowing what your body does with the fuel you give it will help you make better choices and lead to lasting success.

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Here is a primer from the CDC to get you started.

5. Win Today

You don’t have to focus on the 15 or 50 pounds you need to lose. If you’re focused on the big number, you’ll be discouraged every time you step on the scale. But if you simply learn to win today, every day, you’ll hit your targets and feel successful. Take in less than you burn, one day at a time, and your body will do the rest.

A good example is the 500 calorie plan. It’s pure fact that if you can reduce your caloric intake by 500 calories a day, you’ll lose one pound per week. It’s very easy to cut 500 calories in one day if you plan your food intake strategically. Think about the simple things, like substituting water for soft drinks. A typical soft drink or fruit juice has 120 or more calories per serving, so if you make three or four of those choices a day, you’ll hit your 500 calorie target without much trouble.

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Keeping it up, and making a conscious choice to win the Battle of Today, every day, will produce the leaner, healthier version of yourself you’ve always known was hiding under all those extra pounds.

Remember: You can’t lose weight tomorrow. Stop waiting and start weighing less, starting today.

Featured photo credit: mrd00dman via Compfightcc via flickr.com

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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