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The Easy Way to Lose Weight

The Easy Way to Lose Weight

The list of challenging weight loss strategies is endless, but there are a few relatively painless lifestyle changes you can make that have a big impact on shaping up, too. While eating at home instead of dining out is certainly an effective strategy to drop pounds, many people don’t realize it’s actually an unwise move to purchase the necessary ingredients for their home-cooked meals where they’d reasonably go to get groceries: the grocery store.

To lose weight effortlessly, never set foot inside a grocery store again. Let’s examine why, as well as a better alternative.

Three Reasons to Abandon Grocery Stores

1. Option Overload

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many choices

    Supermarkets have the ability to import goods from anywhere, and they have a goal of meeting the needs—and desires—of a wide range of shoppers and their diets. As such, there are endless options. Coming prepared with a list helps, but the abundance and variety of products inevitably leads you to feel like you “need” more than you came for, and to adding unplanned items to your cart. Those of us with even the best of intentions will see a favorite food, and convince ourselves we “forgot” to add it to our list, or otherwise rationalize buying it.

    On a related note, let’s not forget that our willpower is a finite resource. With so many options—and, therefore, so many decisions to be made—in a typical grocery store trip, we are bound to start slipping up and giving in when our willpower begins to dwindle.

    2. Your Senses Betray You

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    sense betray you

      There is a lot of psychology behind the way supermarkets are organized and the way their products are presented. Ultimately, a grocery store is a business, and businesses aim for revenue—in other words, they need you to buy stuff. A lot of stuff. To achieve this, certain items are displayed in a visually appealing fashion (for example, at eye level, as opposed to the very top or bottom shelf). Also, delightful smells are purposefully placed around specific products. Free samples of great-tasting foods are offered right next to their location on the shelf. Your senses are manipulated in a supermarket to influence your buying decisions.

      3. Availability of Junk

      junk food in supermarket

        Food manufactures are constantly introducing new food products to the market, and the vast majority of them are processed and loaded with unnatural ingredients. This category of groceries is ever-expanding, and it can be difficult to avoid every bit of it to stick to a list of fresh foods instead—it feels depriving. This problem is intensified by the fact that the store itself is set up in a way that encourages you to walk down these aisles of junk food, increasing the temptation to pick up these tasty-but-nutritionally-void treats.

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        Where to Grocery Shop Instead: Farmers Markets

        The selection of processed foods at a farmers market is significantly less than at a supermarket, and even those items that aren’t entirely fresh are likely made with wholesome, natural ingredients; perhaps even sourced locally. Most products that you’ll find here are straight-from-the-farm items such as vegetables, fruits, meats, and eggs. There are far fewer options here than at a grocery store, and while there may be some level of an attempt to influence you with a beautiful display or delicious smells and tastes, it’s unlikely that any unplanned purchase you make here will be total junk.

        For those living in areas without farmers markets, two other options are befriending a farmer or two and “shopping” directly at the farm, or at least making it a goal to stay within the perimeter of the grocery store—where the fresh stuff is—and avoid the middle aisles completely if at all possible.

        Implementing these suggestions will help you reduce the amount of food, including junk food, you bring home, as well as focus on whole, fresh, good quality ingredients, which is the best way to lose weight.

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        Your turn: Do you shop at grocery stores? What about farmers markets? What other hacks can we employ to ensure healthy purchases?

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        How to Make Every Day More Productive (and More Meaningful) The Easy Way to Lose Weight

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        Last Updated on September 10, 2019

        7 Morning Rituals to Empower Your Day And Change Your Life

        7 Morning Rituals to Empower Your Day And Change Your Life

        Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

        Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

        This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

        One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

        Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

        Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

        1. Gratitude

        Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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        The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

        Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

        So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

        Gratitude-Quotes

          2. Writing Down Your Most Important Tasks

          This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

          For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

          What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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          Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

          3. Affirm Your Goals in Writing or Drawing

          This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

          Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

          An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

          Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

          write down goals

            4. Practice Qi Gong Exercises

            According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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            There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

            5. Drink Hot Water with Lemon

            Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

            Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

            6. Rise Earlier

            The practical advantages of waking up early are obvious.

            For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

            So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

            Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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            7. Listen to Uplifting Music

            Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

            Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

            It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

            Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

            More About Energetic Habits & Rituals

            Featured photo credit: Carli Jeen via unsplash.com

            Reference

            [1] Live Science: What Is Qi Gong
            [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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