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Weight Loss Hack: The 80/20 Rule of Which You Should Be Aware

Weight Loss Hack: The 80/20 Rule of Which You Should Be Aware

How many of you are not happy with your current body? 

And why is that so?

I have asked this question to many people, and the majority of them answer that they are not happy because they want to lose some weight.

They know that weight loss is awesome, there are so many benefits of losing weight: increased confidence, reduced risks of heart attack (and other diseases), increase of life span, and many more.

But why is it so hard for them to lose weight?

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I mean, take a look at your friends or family. You will notice that there will be a friend or relative of yours who did a lot of exercises, but is still not losing any weight: you saw them running in the park often, or maybe when you try to reach them, they are unavailable because they are attending yoga class? So why are they still fat?

Well, it might surprise you, but the reality is, lots of people just focus on the wrong stuff. They focus on stuff that doesn’t really matter, the one that requires lots of effort but yields only small results.

If you ask your friends (or anyone) on how to lose weight, majority of them will answer naturally: exercise more. “Start running three times a week, sign up for gym membership, do push ups every night before you sleep.”

But what if that’s just a false belief that contradict the science of weight loss?

A study published by International Journal of Behavioral Nutrition and Physical Activity to compare three groups of post-menopause women: first group focus on eating better food, second group focus on exercise, and the third group focus on both food and exercise.

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The study founds that after 12 months, the group who eats better actually lost around 7.2 kilograms (8.5% thinner), while the group who focus on exercise but eat normally, only lost two kilograms (2.5% thinner). The third group who focus on both food and exercise lost the most, which is 8.9 kilograms (10.8% thinner). (http://www.ijbnpa.org/content/8/1/118)

PARETO PRINCIPLE: THE 80/20 RULE

    You might have heard of the Pareto principle. Also called the 80/20 Rule, it was named after Italian economist Vilfredo Pareto, who, in 1906 observed that 80% of the land in Italy was owned by 20% of the population.

    Basically, the principle states that, for many events, roughly 80 percent of the effects come from 20 percent of the causes.

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    The Pareto Principle also applies to your weight loss.

    Based on the earlier study, we can conclude that:

    Food is the 20-percent cause on which you should focus because it will affect 80 percent of your weight loss outcome.

    So, what action can I do TODAY to improve my food to be healthier? Here’s some examples on what you can do TODAY:

    – Do a Food Journal to understand what do you eat

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    – Try to reduce the consumption of caloric beverages (Coke, Lemon Tea, etc). You will be surprised by how much calories you consume from your drinks.

    – Try to eat more real food, for example: rather than eating processed food (like Oreos / M&Ms), change your snacks to real food, such as: Nuts / Fruits.

    Now, my challenge for you is to cut your caloric drink this week into half. Let’s say on average you drink 8 servings of caloric drinks (it can be soda, coke, etc) every week. This week, try to just drink 4 servings instead of 8. 

    I suggest that you start small and focus on building one healthier habit each day / each week (depending on your speed). Click here and learn the science of how a habit is formed.

    Also, i’m giving away free awesome spreadsheet for you to keep track of your weight loss. Be sure to check it out HERE.

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    Last Updated on March 25, 2020

    How to Live Longer? 21 Ways to Live a Long Life

    How to Live Longer? 21 Ways to Live a Long Life

    When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

    So, how to live longer? Here are 21 ways to help you live a long life

    1. Exercise

    It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

    2. Drink in Moderation

    I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

    3. Reduce Stress in Your Life

    Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

    4. Watch Less Television

    A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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    Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

    5. Eat Less Red Meat

    Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

    If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

    6. Don’t Smoke

    This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

    7. Socialize

    Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

    8. Eat Foods Rich in Omega-3 Fatty Acids

    Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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    9. Be Optimistic

    Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

    10. Own a Pet

    Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

    11. Drink Coffee

    Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

    12. Eat Less

    Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

    13. Meditate

    Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

    Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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    How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

    14. Maintain a Healthy Weight

    Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

    15. Laugh Often

    Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

    16. Don’t Spend Too Much Time in the Sun

    Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

    17. Cook Your Own Food

    When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

    Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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    18. Eat Mushrooms

    Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

    19. Floss

    Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

    20. Eat Foods Rich in Antioxidants

    Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

    Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

    21. Have Sex

    Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

    More Health Tips

    Featured photo credit: Sweethearts/Patrick via flickr.com

    Reference

    [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
    [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
    [3] Arch Intern Med.: Red Meat Consumption and Mortality
    [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
    [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
    [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
    [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
    [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
    [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
    [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
    [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
    [12] JAMA: The Disease Burden Associated With Overweight and Obesity
    [13] JAMA: The Disease Burden Associated With Overweight and Obesity
    [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
    [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
    [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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