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The 10 Easiest And Most Effective Tips For Weight Loss

The 10 Easiest And Most Effective Tips For Weight Loss

Question: Which way towards a goal gives you the highest probability of success?

Easy answer: The simplest and easiest way.

It sounds obvious, but it’s worth saying, because I’m continually amazed at how people make weight loss way, way more complicated than it needs to be. The honest truth is that weight loss can be really simple and really easy — all you need to do is focus on making small changes in the areas that have big influence on the weight loss equation.

I’m going to help you do just that with 10 easy and very effective tips for weight loss.

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1. Stop Snacking

Snacking is the number one saboteur of weight loss. Period. Why? Because people just end up eating way too many calories when they’re constantly popping snacks into their mouths. The other problem is that most “snacks” are based on refined sugar — very calorie dense and not very satisfying. When’s the last time you felt full after eating that fun sized bag of candy? Mindless snacking is absolutely pointless and totally destructive to weight loss. Don’t do it.

2. Don’t Drink Liquid Calories

If snacking is the number one weight loss saboteur, then liquid calories are a close second. They pose the exact same problem: It’s just too easy to consume way too many calories when you’re guzzling down sugary drinks that don’t satiate you at all.

This includes sports drinks. Gatorade isn’t inherently bad, but the fact is that the vast majority of people do not need sports drinks. Unless you’re actually depleting your glycogen stores with more than 60 consecutive minutes of hard training, sports drinks of any kind are just not necessary. 

3. Limit Yourself to 3 Meals a Day Max

This relates to tip number 1. If you eat 3 meals per day or less, it’s much harder to accidentally overeat. There’s a popular myth that one needs to eat every two hours to keep the metabolism roaring at full speed. Understand: That is completely false and unsubstantiated by science.

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4. Eat Slowly and Stop When You’re Approximately 80% Full

Most people simply need to eat less food to lose weight, and that means not stuffing your gullet to the brim. Slow down, and stop eating when you’re 80% full, or satisfied. I firmly believe if everyone in America took just these 4 initial tips to heart, the vast majority of overweight people could lose what they need to.

5. Eat More Protein

For the most part, what you eat matters very little if calories are controlled for. The one exception is protein. Protein does three key things that can help with weight loss:

  1. It keeps you fuller for longer
  2. It’s metabolized less efficiently than either carbs or fat, meaning you can get away with eating more of it
  3. It helps preserve lean muscle mass, thus helping a greater portion of weight loss come from body fat stores.

Science shows that these benefits cap out at around .8g protein per lb of body weight per day. I recommend trying to hit that daily mark as often as you can.

6. Eat More High Volume Foods

There’s something that’s unavoidable: Hunger always wins. It doesn’t matter if your dietary strategy is perfect on paper — if hunger becomes too ravenous, everyone will eventually cave to it. The solution? Focus on foods that are higher volume and keep you fuller for longer. High volume foods are usually healthier choices in general, too:

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  • fibrous green vegetables
  • lean protein
  • low fat dairy
  • low sugar fruit
  • potatoes, and other roots and tubers

7. Reduce Refined Sugar Intake

Eating refined sugar to excess is literally doing the opposite of tip number 6, and will likely lead to eating too many calories. As Brad Pilon says, the reason carbs make us fat is because they are awesome and thus easy to overeat. Most people would benefit immensely by reducing refined sugar intake. A little here and there is permissible, but not too much.

8. Lift Weights

Lets get real: People don’t really care about actually losing weight, they are about looking like they’ve lost weight. One of the best ways to look leaner than you actually are is to put on some muscle. Besides, initial strength training positively correlates with virtually every health marker in existence. Initial strength training doesn’t take much time either, maybe two or three 30-45 minute sessions a week. Starting Strength or something similar is a good basic program to start with.

9. Use Caffeine

It’s the developed world’s drug of choice, and is also one of the few supplements that isn’t snake oil. Caffeine won’t raise your metabolic output to any notable degree, except within it’s initial week or so of use, but what it can do is suppress appetite. It also can increase your physiological and mental capacity.

Caffeine use is a mixed bag and is not for everyone, but it can help. See examine.com’s research summary of caffeine for a full breakdown of what the available scientific research says about regular caffeine use.

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10. Have a Preset Cheat Meal Plan

Do not fool yourself into thinking you’re going to become a monk when you start dieting, and you certainly don’t need to be one in order to succeed. Restaurant meals, family dinners, and occasional parties can absolutely fit into an effective weight loss plan. The real danger is not having a plan in advance for how you’ll approach these events, which is what leads to people giving up entirely and binging.

It doesn’t really matter what your cheat plan is, as long as you’re consistent with it. That way, if your weight loss stalls, you can make a meaningful adjustment to your strategy. I recommend the following to start with:

  • One cheat day/meal per week.
  • Relax, but be sensible: Eat mostly the same kinds of foods you normally eat, swap out beer and mixed drinks for spirits, ect.
  • Eat until your nice and full, but not absolutely stuffed.

One sensible cheat day/meal per week is not going to overpower 6 other days worth of diligent dieting, so don’t self impose unrealistic and unsustainable restriction. The important thing for occasional cheat days/meals is to have a plan going into it. That way, you know ahead of time what’s OK or not OK and you’re not worrying about it on the fly.

If your weight loss stalls? No big deal at all, you just need to tighten up the strictness a bit and continue on as usual.

Bonus Tip: Stop Worrying About Things That Don’t Matter!

Remember what I said in the beginning? People over complicate weight loss way too much. Part of that stems from worrying about way too many things that make little to no actual difference towards weight loss. Don’t fall into that trap! If it’s not on the list, then you probably don’t have to worry about it.

Featured photo credit: Potato Dumplings Stuffed with Smoked Meat/ VIKTOR HANACEK via picjumbo.com

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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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