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Watch Out for These 4 Weight Loss Mistakes You’re Probably Making

Watch Out for These 4 Weight Loss Mistakes You’re Probably Making

If you’re exercising or eating healthy and have little to show for it, you’re probably making one of these weight loss mistakes.

Here’s some advice for losing weight and keeping it off:

1. Stop Caving to Temptation

We live in a society that is built for your failure. With vending machines in schools, pastries at work, and fast-food restaurants on every corner, it isn’t easy to avoid temptation. It’s a lot harder to go to a sit-down restaurant and order a chicken salad than it is to go through a drive-thru and get a Big Mac. Additionally, you have to face pressure from friends, family, and co-workers.

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Here’s a scenario: You’re at a family gathering on a holiday, or in the break-room at work. Someone offers you something that you know you shouldn’t eat, so you politely decline it. Said person proceeds to berate you with questions like, “Why can’t you eat it? Are you on a diet now?” No matter what you say, they continue the interrogation, making you wish you could just disappear.

Sound familiar?

It’s amazing that packing a lunch of salad or black beans is considered weird, while eating processed horse meat is 100% socially acceptable. Unfortunately, there’s little you can do to change it, so you’ll need to swim against the current.

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Below are a few ways you can make good decisions in the face of temptation:

  • Eat a high fat/high protein breakfast before you go to work. If you have a full belly, that doughnut isn’t gonna look as appetizing.
  • Pack your lunch. If you’re faced with questions from annoying co-workers, eat it in your car or at the park, instead.
  • Keep a bag of almonds, walnuts, or cashews with you at all times. It’s a much better snack option than what you’ll find in a vending machine.

If friends or family pressure you, say something like this: “Look: I know I’m eating different foods than usual, but I’m doing this because my past decisions made me feel bloated and exhausted. I’m trying to make better decisions so I can have more energy, be more confident in my body, and have a longer life with my children. It’s not easy to stay motivated, so I’d really appreciate it if you support me in this.”

If a person can’t support you, despite your explanation, stop hanging out with them. Toxic people are unworthy of your time and friendship.

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2. Avoid “Supplementing” a Crappy Diet

According to Forbes, the supplements industry made $32 billion in 2012. Despite this industry’s financial growth, research by the Annals of Internal Medicine shows that most supplements literally do nothing to improve your health or well-being. In actuality, there are only a small number of supplements that are useful. Fish oil, Vitamin D, and whey protein are the only three supplements I recommend. If you have followed a fitness plan successfully for at least a month, consider those three options. Otherwise, develop healthy habits that will increase your bank account and decrease your waist-size.

3. Don’t Chain Yourself to the Elliptical

If you spend every moment of your gym visits on a treadmill or elliptical, you are a “cardio hamster.” Please don’t misread me: cardio does have benefits, including stress reduction, relief from depression, and increased life expectancy. This doesn’t mean you should chain yourself to an elliptical and deny yourself a more comprehensive and effective fitness routine. Lift weights at least twice per week, because resistance training increases your metabolic burn for 36 hours after a workout. In other words, weight lifting will help you burn calories for many hours after exercise, while cardio only burns calories during the act of exercise. Perform some yoga poses once or twice a week for improved motivation and a better night’s sleep.

Putting all of those extra health benefits aside for a moment, don’t you think doing the same workout over and over again gets boring, in a hurry? Mix up your routine to keep exercise fresh and exciting.

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“There is no time for cut-and-dried monotony. There is time for work. And time for love. That leaves no other time.” – Coco Chanel

If you’re convinced variety is for you, use this training template as inspiration for your workout planning:

  • Monday – Lift weights (lower body)
  • Tuesday – Jog, walk, cycle, or cardio of your choice
  • Wednesday – Go to a Yoga class or try one of these home yoga routines
  • Thursday – Lift weights (upper body)
  • Friday – Walk your dog, take a stroll at a park or downtown, or go on a hike
  • Saturday/Sunday – Rest and recover

4. Don’t Get Impatient with the Process

Fat loss doesn’t happen at the rate your mind demands, but rather at the rate your body allows. Practice patience, because your success counts on it.

“He that can have patience can have what he will.” – Benjamin Franklin

The biggest weight loss mistake of all is reading fitness articles on the Internet and failing to apply the content to your life. If you’re serious about improving your body, tell me in the comments how you’re going to take action today, not tomorrow or next week. Please share with your friends if you want them to avoid these mistakes, also.

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Daniel Wallen

Freelance Writer

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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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