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Are You Making These 5 Weight Loss Mistakes

Are You Making These 5 Weight Loss Mistakes

Latest statistics show that more than 65 percent of American adults and 17 percent of children and adolescents ages 2 through 19 are overweight or obese. These sobering statistics of this  ticking time-bomb has compelled countless individuals to pay more attention to their weight and health. More and more people today are trying to lose weight; but only a few manage to succeed and achieve their weight loss goals.

Are You Committing These Weight Loss Mistakes ?

Losing weight is in itself difficult, but a lot of people make it even more difficult by committing these critical mistakes:

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1. Expecting too much too soon.

Expecting to see weight loss too soon is an extremely common diet goal.  A lot of people set themselves up for derailment and failure by expecting to see great changes in their weight in a short period of time. Realistic goal setting should be a central part of a weight loss regimen.  You should remember that you have not piled up that amount of weight overnight, so naturally, you won’t be losing it overnight either. Most experts would say that expecting to lose a pound or two per week is just right.

2. Being overly restrictive with their diet.

Food is a crucial element in weight loss. One cannot possibly lose weight without reducing the amount of calories they consume or as they say, going on a diet. However, going a very restrictive diet that involves drastic calorie reduction and total elimination of certain foods can be counterproductive. Too little food intake (i.e., caloric intake of less than 50% of what your body requires) slows down the metabolism; while elimination of certain types of food can give rise to cravings and overeating. There is no need for such drastic measures to lose weight, the key to effective weight loss is portion control and smart food choices.

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3. Relying on weight loss supplements.

The weight-loss industry has become a multi-billion dollar industry, all thanks to people who have the “quick fix” mentality. A lot of people make the huge mistake of believing the grand promises of dubious supplements and over-the-counter diet pills. Many of these supplements are ineffective and are just a total waste of money. If there are those that actually cause you to lose weight, the dangerous effects they pose to your health can be overwhelming.

4. Giving up too soon.

Falling off the weight loss track happens to everyone. With the difficulty of the entire weight loss process, setbacks are nothing unusual. But some people after skipping several workout sessions or after ditching healthy eating for a massive feast of high-calorie food lose the motivation to get back to their weight loss regimen. If you want to succeed with your plans to lose weight, you should get ready to meet failures and moments of weakness. Accept setbacks for what they are and find ways to overcome them and move forward.

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5. Believing that going to the gym is a must.

A lot of people fail to lose weight because they never even get started. And among the most common reason is that they cannot afford a gym membership fee.  Many people have this notion that losing weight entails going to the gym. If you are one who thinks the same, you should consider re-thinking that idea. To lose weight, you need to expend energy or burn off calories, and there are many ways to do that without going to the gym. Walking is one of the best exercises around and it’s virtually free.

Aside from the fact that losing weight is a painstaking and will-testing endeavor, many people dive into the weight loss bandwagon with very little knowledge of what losing weight entails; hence, many end up failing. If you are planning to embark on a weight loss journey, you might want to equip yourself with the above information so that you don’t sabotage your pound-dropping goals–like the common pitfalls of weight loss aspirants.

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Featured photo credit: Measuring Tape On Orange Background via Shutterstock

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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