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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.

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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