WEIGHT LOSS SECRETS

INTRODUCTION

Are you trying to lose weight but feeling lost and hopeless? Are you among the people who understand the necessity of losing weight but fall short of understanding the process? If so, this book will give you all the answers and explanations that you need not only to lose weight but also to surpass many obstacles to a healthy mind and body. In this book, you will learn the real reasons behind failure to lose weight. More importantly, you’ll learn the right ways to surpass obstacles and achieve weight loss goals. This book will delve into the psychological causes of obesity, suggesting easy, attainable, and self-loving ways to improve your health, looks, and state of mind.

You might be wondering why, despite all your efforts, your weight is stuck or perhaps even increasing? In this book, you will learn why your dieting efforts are ineffective. You probably know the mathematics behind weight loss and understand the main postulates of a healthy diet yet aren’t applying any of that knowledge. The reason for this lies in the unconscious, self-imposed limits, and obstacles. This book will further explain the meaning and the impact of these obstacles, as well as suggest the right strategies for surpassing them. By applying the advice given in this book, you will understand why you are limiting your dreams and desires and how to reach your most prominent strengths to beat all odds and lose the weight

Don't use plagiarised sources.Get your custom essay just from $11/page

GET CUSTOM PAPER

People are craving for better diets day in day out to remain fit. There are more stories out there of people who have tried various strategies ranging from mixed diets, special diets, dangerous exercises to lose weight but failed to record a recommendable weight loss. One needs to know what works and what doesn’t. Research has it that people who tend to have more weight are at risk of contracting overweight related complications such as hypertension, high blood pressure, and obesity. When you are focused on losing weight, you must decide to be a free learner. These books have a daily step by step weekly guide running from Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and restful Sunday. You don’t need to a doctor, a philosopher, a gym instructor, a school physical trainer or a health expert, or even a dietician but rather a motivated person who is trying many things to identify what works, when, and how it works. By starting working on yourself and other areas of your life, that’s when the weight automatically starts falling off. These represent the content of this book. It is not a loose weight quick scheme. It is a step by step build-up while at the same time reducing your weight. Recommended tools, for example, websites, mobile applications, diets, and different forms of exercise you can consider subscribing to or purchasing, finding what works best for you. To be sincere, the main reason for recommending such tools is not for marketing options but rather as a guide to help you make choices that will work for you. Supporting such devices is the prime purpose of reading this book, and it is not necessary to buy anything. Just choose and commit to what you feel will make a positive difference for you and can always consider the big picture when making decisions.

It calls for one to be open-minded, avoid comfort zone, and maintain a positive attitude. Deep inside, there are seven habits of highly effective people. According to Stephen Colbys, while talking about change, says, the real difference is an inside out job and not a result of altering behaviors and attitudes with different personality fixing tricks. It is not about trying to avoid or covering one’s response to set something in the end- it doesn’t work that way.

Ask yourself the benefits of having a positive lifestyle. How does it affect your health? A healthy lifestyle will make you have a long life, feel younger and youthful, have reliable energy, cut massive weight, reduce fat content in your blood, reduce chances of getting heart diseases, minimize your chances of getting different types of cancer, make you have clear eyesight for long period, Reduce and reduce chances of getting diabetes, Keep you out of theatre rooms, Saves you money from buying drugs, Have strong and durable bones, reduce complications associated with giving birth, minimize chances of contracting stroke, prevent kidney complications, keep your baby from getting Type 1 diabetes, prevent arthritis, prevent constipation among others. Do you how much it causes you to enjoy such benefits? Just a change in diet. So simple and easy and require less or no effort. Among the best sellers, weight loss books carry the day. They are the most read books in America. It shows something is happening in silence, requiring a faster solution.

Real change comes from considering and understanding the roots of our thoughts, our thoughts, fundamental structures that define defining our character- which represents the roots of our nature, and how we view things. Through shortcuts, you can never achieve a successful mission. Being healthy should not be a shortcut. There is a general belief that people tend to take shortcuts when their previous journeys have failed. They become frustrated and tend to believe that there is no enough time to complete it. What weird thinking. By adopting an effective strategy, in reality, you are making a healthy shortcut. A healthy alternative that directly has a path to success and takes some time depending on where you are. Your status, as of now, will determine the length of that line. Commit to following this line, and you will record massive weight loss changes in your journey.

CHAPTER 1: BACKGROUND INFORMATION REQUIRED FOR WEIGHT LOSS

Understand Your Habits

You may find yourself developing some habits without knowing. The same applies to create excellent health practice. Your daily practices and choices explain your current conditions. Stop complaining; do focus on your habits, and remember your preferences will define who you will be. Step out of your bubble a given structure for the desired outcome. The hardest part is starting, and you’ve already done that, and it will only get more accessible and more natural, the more you participate and the more you take an active role in this journey. Consider habits development as elaborated in the story of a Miller and a camel on a winter day. It was freezing outside, and while the miller was asleep, some noise on the door woke him up. Upon opening his eyes, he heard the voice of a camel complaining that it was cold outside and was requesting to warm his nose inside. Miller agreed that he was only to insert the nozzle. A little later, the camel put his forehead then the neck, then other parts of the body than the whole body bit by bit until he started destroying things inside. When the miller ordered the camel to move out, the came boasted that he was comfortable inside and would not leave. The camel went further to tell the miller that he could leave at his pleasure. The same goes for a habit that comes knocking about and taking over. Maybe you started out smoking your first cigarette, thinking it was disgusting, and then years go by, and you have a nasty habit. Well, bad habits can sneak in, but the same philosophy can apply to ethical practices. Just take it bit by bit and step by step, and before you know it, you have healthy habits in your life. There are so many challenges to healthy eating. You have to be willing to have an open mind and reset your thinking on food.

It is cheaper to develop new habits; effort is the primary requirement, but not that much. When you have trained yourself new patterns, train on it every day for some time, after which it will be automatic. We can relate that situation to a football club Coash who engages in various rigorous training with his players while awaiting the actual match. They practice new skills and moves. When match day arrives, the coach sits with the substitutes while watching the players playing from the line. Players play as per the learned skills and moves. Apply the required effort to actualize your goal.

While storying with your workmates, tell them how you drink 3 to for four glasses of water every day, the same as tea. That looks strict. In heart, you know how your consumption of water reduces while at home. It is self-discipline. Self-discipline calls for the establishment of strong foundations. Efforts adopted is less.

Apply Core solutions

Recognize and face the challenges of healthy eating and develop new habits. Like a logger trying to clear a log, identify the critical side of each situation. The well-experienced logger will try to identify essential joints by climbing up then do the clearing. A less experienced logger would start by the edge. Both methods produce expected results, but one way saves more time and uses less energy than the other. All our problems have strategic points. How about when we identify critical logs to healthy eating and offer some solutions. First, log jam. Your upbringing. You may have been forced as a child to eat vegetables and see it as something undesirable, and you built a perception that plants don’t taste good. Another log jam is stress. So much pressure.

We live in a world full of pressure where time matters in all our undertakings, troubled life, and our body pay most of the price. You have many choices to select. If you are a lover of fast food, you need to stop. Fast foods are addictive, and we highly depend on them due to the positive attitude we have towards them. We are obsessed with them such that we cannot live a day without consuming them. According to Anitapoems.com, when you eat something wrong for you and you say, you don’t care. Your thoughts and focus are totally on how delicious and enjoyable it is to be eating the food that you’re eating, regardless of how unhealthy it is, and then you have guilt about how those pounds are going on rather than coming off.

Such thoughts occur even when taking tasty food. We may find ourselves eating some food which in reality we know are very dangerous to our health. Chip is a prime example. An individual from a diet class may feel hungry on her way back home and decide to a branch by a fast food joint for some plates of chips. Despite several cautions on the dangers of chips from class lessons, she chooses to eat chips — what a radical idea. Most people have mental disorders making it difficult to stop taking some food even though we understand their repercussions on our bodies. i.e., eating chips. An article on this topic claims that most food companies are working hard at night to make fast food more addictive. According to Howard Moskovitz, a consultant in the junk food industry, they put more flavor on junk food to make you come back for more. If the food tastes too good, then we’d have what’s called a sensory-specific Satia T then we wouldn’t want anymore. So companies have to find just the right balance of flavors. So there’s not too much or too little. All they do is to balance the flavors. That balance is called Bliss point.

According to Steven Weatherly, an expert in junk food, Cheetos are the core source of pleasure. They are the specific type of food manufactured by big companies to solely satisfy you and not to add any health benefit to your body. They designed them in such a manner that when you start eating them, it melts on your mouth, making it feels tasty and impressive — the intention is to make you go for more. A friend was once a diet, and her boyfriend brought home Cheetos. Yes, she said no. She ended up just having one, and before she knew it, she knew almost the whole thing. Now we understand why the next log in our way is maybe we think we don’t like healthy food. Perhaps you don’t like healthy food. You want foods that excite your palate to feel alive, be closer to something exciting, but you will not be satisfied.

You’ll not reach the maximum point, and perhaps you will not know what to do. Normalizing bad habits make us feel comfortable in our negative thoughts. When you do one negative thing, the effects widely spread. Self-indulgence keeps us wrapped up in this safe place and keeps us inside of ourselves and absorbed by negative thoughts. You know, you do one thing poorly or negatively, it trickles into other areas. It leaves you feeling bad, and you do short to feel better just for the short term, such as impossible diets that you can’t keep up with, and then you, you feel worse and worse about yourself and you, you go overboard when you can’t keep up. It’s a vicious cycle. The primary method of overcoming these key log is to fist, hit the reset button. It might not be easy, strive as much as you can by having an open mind and a positive attitude going forward.

Explore various flavors even if you don’t like them. Michael’s sister has a negative attitude towards blueberries. She had not consumed any since her childhood and kept telling stories that had no connection to the blueberries’ taste. One day Michael made her taste the blueberry, and she loved it. Test your assumptions, test your opinions because you don’t know where they came from; such an assumption may be baseless. Despite her premise on blueberries being messy, and she made a try, and she ended up loving it. Open your mind for new ideas. Remember the story of the coy and to keep figuratively throwing yourself in more significant environments, you will stretch out and grow in size. Adopt an attitude of success and stop to fetus thinking and know that your thoughts, perceptions, and behaviors can change. Why not start to look forward to fruit and vegetables, however crazy they sound? You were not born with thoughts you possess today; they are a construct of your mind.

The next solution calls for changing one’s health. Saying a big NO and braking a cycle is all you need — cutting out indulgence. Commit yourself daily, and you’ll find it easier to overcome the notion of food industries that want you to be addicted to their food. The third is growth towards what you want and the freedom you desire. This step calls for exceptional consistency. Make your bold step a pattern. This pattern will develop into the desired habit. Unpack your true self through spiritual faith and meditative silence. Strive to become better. Look inside, stop looking for solutions on the outside. Make additional efforts like being more helpful to those that are happy and caring for those that are needy, consistently reach for truth, grace, and peace in your day. Take caution on being a man of the people, and you may be living a fishy life. Finally, systems generate autonomy. We are going to be creating a system together by planning, keeping it simple, embracing balance in your life, and accomplishing these solutions and your goals by following the system to help you prioritize and reinforce consistency in your life.

The best solution to weight loss is a healthy diet and an active body. There could be a reason why doing these two is a problem from your side. The pathway will make the process more holistic and more fun. All may not be your answer, but you must get something from it.

Change your Attitude

You are neither below nor above anyone; we are all equal. Understand yourself better by being proactive and attached to your core self. There is a famous saying in Texas that you are not what you think you are. You are not what I think you are. You are what you think. Understanding oneself can be illustrated by the story of Cinderella- a young woman who lived a hard life and was belittled by fellow sisters and their second mother. She was like a worker in their family. She followed all orders from her sisters without opposing them. She could appear ranged with torn clothes during family events. One day, the stepmother decided to remodel Cinderella. She became the girl everyone admired. She bought her flashy clothes and envied by everybody around. Cinderella’s story is part of our daily narrative. We can get our image from the people surrounding us.

At Charleston church, the Bishop preached about Attitude for three straight hours. He used an example of glass that is either full or half empty. It is not the glass that talks to tell us whether it is complete or half. It is how we observe it. During that same period, the bishop was guiding the congregation on the proposed building plan; her daughter was to be operated off a growth problem in her large intestine, the wife was pregnant and was to deliver in the coming two weeks. He not only took the initiative to take care of the congregation but also his sick daughter and expectant wife. The imaginary part of the Bishop was his ability to remain positive attitude despite all he was going through and still provide room for comforting friends and those who wished to help. He is an example of a true team leader, an extrinsic motivator to people, and a role model to people around him.

It is complicated to change the world we live in, but we can be part of the change process, but we can change how we perceive the world. You must be knowing someone who is ever happy and excited, no matter any situation that presents itself. Everybody admires such life. To be such joyful, even in the simplest things in life, is a genius we all aspire. Your attitude can define this.

Your attitude can break or actively build your lifestyle changes. Check your life if there are points worth difference? Do you think such circumstances can change through belief? Take that as a task.

Look around you. There must be someone who loves you together with your values, attach yourself to such people. Make sure you choose and stabilize relationships where you are respected and feel supported. Accountability is an essential part of loving oneself. Hold yourself accountable to a standard, to the goals that you’ve set for yourself. Hell, L rod, author of the miracle morning, and the excellent book has a podcast called your goals, where he talks about five different types of accountability. Anybody with no liability in her life is a time-waster. When someone is holding you accountable to do something, you will most likely do it to your perfection compared to a task where no one is accounting for your needs.

Consider having a peer partner, one that you could hold each other accountable. A peer group, be in a group where you feel challenged but make sure you don’t let them down. It’ll help push you up. How about having a private coach? It looks expensive but worthy when your goals demand so. The final is public declarations. Post stuff online saying you are going to do it. It has worked for many, try out if you are a social media lover. By combining these methods, be assured of the best results. Normalize the process to make it enjoyable. Be consistent with the type of accountability you have chosen. Commit yourself daily. Hold yourself for what you eat and the kind of exercise you undertake.

We are being warned not to afraid of failure. Remember, shortcuts are dangerous. By following your plan, the more your integrity and confidence stabilizes and succeed. Never ignore anyone on your way, help others. Focus on what you can contribute, how you can positively change. Be happy when you see people getting the things that you want. Remind yourself that you’re valuable and that you are in a safe place, and if you’re not, put yourself in a safe place. Make yourself a priority.

CHAPTER 2: EXPECTATION AND REWARDS

Feel better

You deserve to look better, attain your preferred goals, and quality life. Decide to learn, by normalizing commitment and action-taking naturally. Invest on your happiness by focusing on what works and avoiding what seems not to work, doing things mindfully and being of help to others and adopt a good strategy to manage your time, manage your stress, preparing a plan that will enable you to remain physically fit, emotionally fit and spiritually fit. Be accountable for your steps throughout the journey until you become successful. All this is made possible through determination. A real commitment. Your happiness is your life. Invest more resources on your pleasure by paying keen attention to the right kinds of stuff. According to Emerson, the more we persist in doing something, the more it becomes easier. The task’s nature does not change somewhat; the ability to handle it increases. We become familiar with it make it looks like the norm. A similar notion applies to ESOP- who possessed a powerful capability to provide life-changing messages through tales. Enlightening and thought-provoking arguments can only match the straightforwardness, stylishness, and effortlessness of his ability to tell fascinating stories. His genius fables are life-changing due to their informative points. Consider his story about the goose and the golden egg. The story talks of a peasant farmer who paid a visit to a nest of a goose and found a sparkling blonde egg besides. A thought quickly ran on his mind that could be a trick he almost has thrown it away but a second thought coms on his mind, he changes his mind again, picked the egg and took it home. While at home, to his amazement, the farmers realize that the egg was pure gold. He was shocked and filled with happiness at the same time. He develops a daily habit of going to the goose nest to gather eggs. This was special. As time goes, the farmer became very rich, greedy, and intolerant with the hope that he will secure all his desired goals at once. One morning, he decides to kill the goose to gather all the content inside with a promise that perhaps there could be more eggs inside the goose. To the farmer’s amazement, he found nothing. What a lovely story, but is it relevant in our situation? A wrong rope. Such stories represent our lives. Our daily lives are full of failures, constant changes, success, and opportunities, which most of us think can be achieved at once, not knowing it is a growth process. The more you put into this and the more consistently, the more, the richer the return. Accept this journey, follow the process to the latter, avoid excuses, and avoid shortcuts by killing the process. Don’t kill the goose-like the peasant farmer. You never know how your actions can motivate you to kill a process that would be beneficial to you.

Commit yourself to your plan to the very end. Most people have tried out many diets and exercises, but until they work on themselves and stop doing things that do not go in line with their purpose, they have not experienced any real change. Becky from Arizona is a real example to explain this, she tried different types of food, but she lacked a purpose for trying different kinds of food. Yes, she was overweight, but did she consider the type of food necessary to kill her weight, or was she eating for the sake? Nothing changed; in fact, she became more fat accompanied by different complications like obesity, high blood pressure, and Diabetes. As a human, we fail to understand how change comes about. Embrace change and failure along the way, and it will make you stronger and better, and you will truly learn, grow, and succeed. By now, you understand the purpose of this book and how it will help you. By implementing tools outlined in this book, be assured of losing 25 pounds and control in blood pressure from a higher level to a lower level. The first part of feeling better is the fact that you’ll gain more vitality and mental strength. Tasty food makes us happier, makes us have excellent moods. It is the overwhelming sense of taste that generates such feelings. The nutritional content matters most.

We can meet this standard by actively participating in sports and lots of physical exercises. Energizing food is also a significant source of attaining such a rule; you need more of it. The poem, your favorite cuisine- is it red or green, is recommended for our situation. It is getting on the right track with your health. It’s the best first thing you could be doing because it’s going to help you with all of your other goals. For people over 20, a great dish issues most. Choose the food you take well. What you consume is the backbone of your health and first among the most things you need to consider. You will later feel healthier, and the first part of feeling healthier is that you will have more energy and mental clarity, and the primary gradient of energy is quality food.

No matter your intelligence, you need more energy for actions to take competent and calculated steps to success. That energy can only be obtained from food. You can’t accomplish your goals without food. Consider this scenario, when you eat something, you’ll most likely have more energy than some who has not eaten anything at all. And when you eat highly nutritious food, you will have more power than someone who consumes food with no nutritional value. What could be the explanation for this? Well, we need energy to digest the food we consume. Healthy eating provides more power and requires little energy to digest. So the net result is more energy either way. How about the Thanksgiving meal and the nap that most people take after the coffee that you have to have when you get back from lunch because you had such a heavy lunch that you’re so tired and you need a coffee or five hours a day? Healthy food is going to give you energy and make you feel better. You’re going to have more energy, more mental clarity, and you will have a fantastic body- physically fit. You will bid goodbye to tighter jeans. If you’ve gained weight and you haven’t increased your clothing size, you are not comfortable. We all experience that dreadful feeling of wearing pants that are too tight, pulling your shirt down, being uncomfortable, self-conscious. There are so much sodium and junk food, and it causes water retention. So think about eating healthier and how much better your clothes are going to make you feel and how much more comfortable you’re going to be.

The next part of feeling better is dual. First, there will be no hunger or cravings, and you won’t feel emotionally bad for failing an impossible diet. You’ll feel satisfied and good about eating right. Think of a time you starved yourself skipping meals on a new menu. You need not do that. You never have to. Again, if you’re eating healthy, you won’t be hungry. You can almost taste an unlimited number of vegetables. Unhealthy food leaves you craving more because it’s looking for the nutrients that it was expecting from you eating. Next time you eat healthy foods, pay attention to your hunger within the next hour and same, same goes for unhealthy food. This is not to encourage you to eat unhealthy food, but when you do, pay attention to your hunger cues over the next hour. Begin to consider relations between what you eat and the feeling afterward. The good sense is that unsettled stomach, mood alteration, downheartedness, indigestion, and headaches disappears. Heartburn is a result of fatty food. It takes longer to digest lots of fat, and the acid sticks around till the next time you eat. It’s going to be hitting your esophagus and giving you that heartburn, the sugar, and the starches mess with your insulin levels, and it affects mood swings.

On the other hand, depression is a result of taking inappropriate food. All of us at any point in life have suffered depression, if not, then you are on your way to experience one soon. You will not love despair whatsoever. Constipation is a result of consuming low fiber content food, and mostly they are white food, i.e., White rice and white bread. Headaches are caused by eating processed meats or [inaudible] foods that have dyes or food coloring in them or nitrates. So that’s why you get that headache when you eat unnecessarily. So think about the difference of comfort between being healthy and being unhealthy. Wouldn’t you rather have energy and mental focus, have clothes that fit, and feel better, in general, to tackle the day and work on your goals? Tony Robbins says life is like a game and is more than the rate of someone’s eating, level of exercise, or simple steps people take intending to be well.

Look better

Ever desired for better looks. Yes, that is everybody’s ambition. Looking better starts from Your skin and confidence level. These two improve your overall appearance. Professor Nicholas Perrine from Michigan University, while writing on curing of wrinkles, speaks about inflammation and says that most processes happening on our body can be changed through healthy eating. When we take healthy food, there is a lot of around process going on in our body, resulting in youthful looks. Nagged, it depends on your body’s response to consumed food. Sugar is responsible for most of the skin aging conditions due to its ability to reduce the effectiveness of collagen within the skin cells. You can call it age spots or skin discoloration. Drink more water and consume healthy food, and you will look younger and have clearer skin. When you’re eating healthy, you’re also going to feel better. A better feeling is a better look. You will become brighter. By exploring better, you automatically adopt the good looking. It is like a natural law. You will need more preparation in your step and the improved confidence, which is cyclical.

Every one of us admires being skinny, but it must come with losing weight, which is healthier and attractive. You want to look youthful for yourself. Most importantly, because it’s a reflection of what’s going on inside. Instead of striving for a certain way, aim for being healthy by eating the foods that are good for you, and the healthier foods you eat, the closer you will get to your healthy weight naturally, and you should take into consideration your doctor’s advice. Instead of hitting around the bush, eat food more robust for your body as this is the natural way to go. Just remember the more nutrient-dense foods you have, the fewer calories you’re taking in because you are more satisfied. You won’t be looking for more food to fill the void.

Achieve Goals

For you to achieve your goals, you need to set them. Like Jim tourney, who said, the aim of establishing a goal is to ensure you make your desired change as per your expectations. Goal achievement requires a real effort, and it’s going to need modification and an openness to change. Be willing to broaden your scope and your approach. Your primary goal is to complete reading, following, and practicing this book for one month. Achieving your goal requires a real effort, and it’s going to need change and an openness to change, be prepared to broaden your scope and your approach because of the more you do, the more positive change you are going to see.

Consider the case of a Coy- a popular fish in Japan. When you place it in a small fishbowl, it grows some two to three inches only. When placed in a larger tank or small pond and it expands some six to ten inches. When the coy is put in a vast place where it has the space to stretch, it can grow longer to even 4 feet. What experience can we learn from this story? The growth increases depending on the location size. Your surroundings determine growth. Your surroundings comprise the psychological, emotive, mystical, and physical opportunities around you. Growth is an inside job, not outside. You realize that without expansion, you will always remain the same. Make your choice and expand your bubble. When you change, more opportunities are created for you to develop.

Have a Better Quality of Life

A marathon was organized in America, and several people registered to participate in the race. Proceed from the registration was to be used to support diabetes patients. Melisa and joseph registered to be part of the race. This was their second time participating in this race. The race was so important to them. An extraordinary piece of Joseph and Melissa was that three years ago, they could not participate in such a competition. Joseph was suffering from high blood pressure, over 90 kilograms, and type 2 diabetes that made it difficult to move around freely. Melisa’s body was resisted insulin intake with a weight of approximately 80 kilograms. They visited a doctor and were advised to engage in more physical exercise and a healthy diet to reduce their weight. If not, their health would be worse. Their doctor informed them that Type 2 was a severe health condition that could be controlled by adopting better eating habits or generally by cutting weight. They had one female kid who still deserved them so much. What could they have done? They decided to reduce their weight gradually.

Through various diet books and weight-loss strategies, they learned how they could adopt healthy eating habits and how to voluntarily involve oneself in physical exercises without a feeling of forcing oneself. By half a year, joseph had lost 40 kilograms and stopped taking his medicines while Melissa was tested physically fit. Last year, they managed to control their weight and have grown to be active and supportive parents. In their everyday lives, they have incorporated all types of exercises ranging from jogging, stretching, weight lifting, or even strolling. They enjoy these exercises.

Since the race was held on a sunny day, Joseph managed to complete the race later than Melisa and decided to wait for Melisa at the finish line. At the finish line, was their longtime family friend Barrack, who apart from being a friend, was disgusted by the weight of the two parents. Barrack had heard of Joseph’s participation in the race and checked for their name in the participant’s register. He asked Joseph the whereabouts of Melissa, and within a short period, Melisa joined them. Barack was shocked; these two partners had cut their weight beyond his imagination. He asked them their secret, and their response was a healthy eating habit together with constant physical exercises. That was their motivation. They felt better in their life. They had achieved their goal of losing weight and maintaining that weight.

Women have different views on their weight, how they gain it, how they lose it, and how they control it. A team approach is also essential. Long-lasting weight loss is vital in living a better life.

From feeling better, looking better, and achieving your goals, you need to have a better quality of life. This life is shaped by one’s morals, time, finance, physical and emotive wellbeing, and lifetime. Your time is so precious. According to the US Department of Health, the leading causes of death in America is low physical activity and an unhealthy diet. High saturated fat food and low consumption of food containing fiber and calcium are the breeding point of chronic health conditions such as hypertension, malignancy, stroke, and diabetes. You will feel better for reasons we’ve previously discussed and by reducing symptoms associated with health issues that you may or may not have or be on your way to having. Do you want to spend your lunches standing in line at a fast-food restaurant, wasting your money, ordering food that’s not going to make you feel so great rushing back to work to get right back into the Workday? Wouldn’t you rather spend your time relaxing, taking a break from the day, recharging your batteries? Wouldn’t you rather have food that tastes good and that’s good for you? Valuing the quality over quantity, you want to spend time looking for the next day at constructing multiple grocery lists, throwing out food. You’ll save money, and you’ll spend it on more quality things, and then the long-term costs of medical expenses that you won’t incur eating out, a man that adds up will emotionally feel better. You’re going to enjoy food again without the stress of keeping up with restrictive diets and being hard on yourself when you fail. By practicing mindfulness, you will enjoy cooking more by engaging your senses; you will think like a thin person.

According to Albert Einstein, the reality is merely an illusion, albeit a very persistent one. So sometimes you might wonder how it is you got to where you are, but in the real sense, it is a buildup of one’s point of view and comportments and reaction to things that have happened to you. Use the one month to build a mind-body connection between the food you eat and the results that you want in reality, and one cannot control other people. Pay keen attention to things you can control- feelings and behavior. They make a better future.

Maintain your weight after losing it is key to a better life. What can you do to sustain this? There is no shortcut. It is all about a healthy lifestyle. A study conducted on 100 middle-aged women on how lifestyle changes had on their weight. Such changes were in the form of better eating habits, minimizing time spend while watching television. After two years, Women who had adopted positive changes in their daily activities recorded a reduction in their weight by 20 kilograms, while women who didn’t make any change into their daily activities recorded an additional of a minimum of 10 kilograms. Level of heart-related diseases and obesity we’re low on those who engaged in regular body exercises as compared to those who led a stagnant life. The research concluded that by practicing positive life changes, we are more likely to cut weight even though our prime goal would not be to lose weight.

According to the National, Weight Control Registry gives options of how we can have a better life by maintaining our weight at a low level. It provides four key strategies for a better experience; making the right food choices, regular physical training, proper healthy breakfast, and constant assessment of one’s weight to determine the level.

We need to make the right food choices, and as stated earlier, we need to focus on food with low calories. You need to maintain a steady eating form. Exercise is a recipe for weight loss but vital for upholding one’s weight.

Research from NWCR involving participants who took breakfast and those who never took breakfast. From the study, individuals who took breakfast recorded a steady record of maintaining their weight than individuals who never took breakfast. Making breakfast is a real life-changing activity for maintaining weight.

By continually assessing your weight, an individual would be able to notice any cause of alarm in case of any changes in their weight. They would then take appropriate action.

CHAPTER 3: BUILDING THE RIGHT WEIGHT LOSS MINDSET

Permanent weight loss will require the right mindset. Mindfulness will enable you to establish balanced and positive core beliefs to move forward. First, you need to define what your goal is, and next is to persuade yourself that you are truly worthy and competent for improvement.

You will do this by reminding yourself of the reasons that you thought negative of yourself was based on inaccuracies. Building a positive self-image through this process means acknowledging your own worthiness of health and happiness. You will need to look deep down into your insecurities and rationalize them one by one to oppose them with evidence that you genuinely deserve good things.

The Role of Psychology in Weight Loss

Weight loss is far from being only a physical matter. Many important psychological factors lead to obesity and come in the way of weight loss. To address how weight loss happens psychologically, more than physically, we will have to start by discussing how psychological reasons cause obesity to begin with.

Self-defeating core beliefs lead to weight gain. Everything that happens in your life in the present moment is filtered through the lens of these beliefs. In terms of weight gain, several influences are working in two opposite directions. One operates outside-in, meaning the way you react to exterior events by eating, and the other is inside-out, which is the mechanism in which your mental system navigates your outlook on life.

Why Aren’t You Losing Weight?

The reason that you have trouble losing weight is that, deep down, you don’t believe that you are capable or worthy of weight loss. Because what goes on the inside of you is so profoundly negative and overwhelming, you create emotional blocks to be able to function and cope with your daily life. The stress of what goes on inside you only causes more appetite. Negative self-talk is always present even though you don’t hear the thoughts consciously all the time. You may be aware of the need to lose weight, but every time you try to make an effort, the mechanisms of avoidance and self-sabotage are triggered due to a deeply seated belief that it is impossible for you.

As a result, whenever you try, you’ll encounter emotional blocks. Emotional blocks coming from the inside are stopping you from coping with intense fears. They cause a false appetite. On the other hand, fears of success, failure, incompetence, and unworthiness keep you stuck. This is a vicious cycle that can only be broken with mindfulness and self-reflection.

What Is Mindful Eating?

Mindful eating includes meditation with diet. During this process, you will learn how to detect your own body signals of being hungry and feeling full, as well as the quality of food that you are craving. You will also learn how to read your body’s emotional responses and shifts in cognitive states that are present with eating. This is done by evaluating different types of food by different criteria. You will assess the thoughts that the food drive, the emotions that they trigger, and the physical sensations that they produce.

In the comfort of your home, you can practice mindful eating with meditation, yoga, walking, and self-reflection by recording you r own thoughts and journaling. It is all about slow, focused eating, paying attention to the present moment. Focus on the current moment and reflect on the appearance, smells, and tastes of the food in front of you.

Feel the sensations that these foods create in your mouth and inside your body. Think of how these foods make you feel.
Focus on feeling grateful and appreciative for being able to eat healthily.
Thank you for being disciplined and resisting temptations.

Mindful eating will help you distinguish real hunger from psychological hunger. At times, you may confuse the feelings of stress, anxiety, and fear with real appetite and eat when you don’t need to. Mindful eating will help you discover how your body feels while you are eating. It will also help you adjust behaviors and strengthen your will only to eat when you are hungry. This will happen, thanks to the newly gained ability to distinguish real from psychological appetite.

CHAPTER 4: DIET MANAGEMENT

Why the Food Is Your Friend, Not the Enemy

Having a restrictive relationship with food can result in overeating. If you’re trying to eat as little as possible, you will sooner or later crash under the overwhelming hunger. People who are trying to restrict their calorie intake tend to go overboard and starve themselves only to overeat when starvation becomes severe.

There is a connection between physiological responses to stress and the craving for sweets and snacks. This data shows that people who frequently snack as a way to cope with stress usually have the highest level of cortisol. You can understand this type of information in multiple ways. On the one hand, you may be naturally more prone to stress, or you haven’t built the right skills to cope with it. On the other hand, there is also an element of becoming adjusted to the sugar intake and requiring more of it to calm down. Women who only use food as a way of coping with stress are more vulnerable to physical illness and obesity.

How to Simplify Your Diet

A diet based on the core needs of your body will depend on the energy volume of desired daily calorie intake and the ratio of macronutrients. The unique features of your body (e.g., body composition, health, and lifestyle) will dictate the rate of fats, protein, and carbohydrates in your diet. These are all macronutrients that mainly serve to supply your body with energy.

Ideally, you’ll create a calorie deficit in your daily meal plan of up to 500 calories. However, an exact calculation is based on the Harris-Benedict equation. The results of this formula tell you the precise amount of weight that you should lose based on your height, gender, age, and lifestyle. This equation is also a base to calculate the desired calorie intake per day.

Calculating the ideal calorie intake and comparing it with the number of calories you are burning each day will show how much deficit you need. Based on these findings, you may choose among the different diet types, such as low-calorie, low-fat, low-carbohydrate, or very low-calorie diet. While this book doesn’t recommend calorie restriction per se, it might be necessary, depending on the condition of your health.

Combined with obesity, different illnesses like diabetes and cardiovascular disease may require an urgent low-calorie diet to avoid health risks. Still, such a decision is best made between you and your doctor, who has the best insight into your health.

How to Practice Effective Dieting

Based on the suggested meal size and composition, you should move to plan your meals. To supply enough healthy meals for the times when you’re too busy or tired to cook, make sure to have enough premade meals and snacks in your kitchen.

Low-carb and low-fat diets have been proven to be most effective, while those that focus on general calorie restriction and less protein tend to create a yo-yo effect. With these diets, you will quickly lose excess water from your body and some muscle due to the urgent need of your body to supply energy. Because these diets are overly deficient in protein and other essential nutrients, like vitamins, minerals, amino acids, and fiber, you’ll quickly abandon them due to side effects. As a result, your body will soon compensate for the temporary loss, getting you back right where you started.

CHAPTER 5: MEDITATION AND WEIGHT LOSS

It will take a lot of work to stay true to your goal despite obstacles. Not only external but internal factors will intervene with your efforts. Simultaneously, it might feel overwhelming to prioritize your health over chores, all while the inner voices tell you that all of it will be for nothing. To keep going and avoid harming your goals, use a couple of smart techniques to pick yourself up when you’re down.

Don’t push too hard. Don’t feel like you need to be upbeat all the time. Motivation has a natural pace, and it will fluctuate as the days pass. A slight decline in motivation isn’t dangerous. If you feel like you need a break from your workouts or a couple of days to rest from a busy schedule, there’s nothing wrong with that. The most important thing is to not give up on your efforts in the long run.
Evaluate your goals. Your goals and visions of a better life might change as months or even years pass. Don’t feel inclined to stick to the same goals if they no longer align with your desires. A lack of motivation may be due to chasing after a goal that no longer appeals to you. When you feel sluggish and unwilling to put up with limitations and unpleasantness, think about what new purpose the weight loss serves. As you work to improve self-image and you get in better touch with your inner self, you may no longer desire the same things that you used to. This is natural, and an adjustment of goals to align with new desires will spark your motivation again.

How to Meditate for Weight Loss

During meditation, you’ll settle down and focus on the following:

The space that surrounds you
The state of your body
Present feelings and thoughts
Present physical sensations

In the present moment, you will acknowledge everything that flows through your body and mind with compassion and without judgment. You will make observations from a distance without engaging with your thoughts, feelings, or physical sensations. This will be hard at first, but it becomes easier with regular practice.

During this process, you will learn how to relieve guilt and shame. Guilt and shame, as you learned by now, are frequent contributors to obesity. Only by practicing compassion and a nonjudgmental outlook on your inner world will you gradually stop judging yourself. With time, you will learn to identify how self-judgment causes you to detach from your body and why you eat to relax. To replace these habits, you will learn to acknowledge inner conflicts without judgment and resolve them with reasoning.

Throughout mindful meditation, you will also learn to forgive yourself for all past mistakes, realizing that there’s no point in feeling guilty. Instead, you’ll be able to draw future lessons and ultimately get over past hurt.

Here are the exact steps to mindful meditation for weight loss:

To start with, you don’t need any resources besides your body and mind. Keep in mind that you may not succeed in finding the balance for a while. Breaking mental resistance and opening up is a big task that will require attention and patience.
Set aside at least 10 minutes of your time when you’ll be protected from all disruptions. Ideally, you’ll practice meditation for 30 minutes each day. It is essential to secure peace and quiet during meditation, so make sure to turn off all electronics, like your phone, TV, or computer.
Get into a comfortable position, either sitting or lying down.
Focus on your breath, feeling the air flowing through your nose, throat, chest, and abdomen.
Focus on the movement of the air through your body, inside and out.
Focus on both the physical feeling and the sounds that your body is producing.
Once you’re fully relaxed, breathe in deeply.
Hold the breath for a couple of seconds, and breathe out.
Focus on your breath the same way you did at the beginning of the meditation.
Don’t influence your breath, the course of your mind, or the flow of feelings.
Your mind may start to wander, but allow the thoughts to pass spontaneously without any engagement, either mental or emotional. Observe your thoughts from a distance.
Do this for another 5–10 minutes, after which you’ll gradually bring back the attention to your breath.
As you open your eyes, thank yourself for the moments of relaxation.

Here are a couple of guidelines for successful and effective meditation:

Meditate without any expectations. Don’t even set the expectation of relaxation. The very notion of expectation will cause inner tension, emotional blockage, and mental confusion.
Avoid trying to program yourself using meditation, as it is not a tool of self-hypnosis to alter the state of mind. The whole point of meditation is observance and acceptance, not trying to change yourself in any way.
You may reflect on your experience after meditation or journal about it, but don’t force it unless it comes naturally. Any type of forcing to analyze or draw conclusions may increase the inner tension and resistance to acknowledging your feelings.

Benefits of Meditation for Weight Loss

While meditation itself doesn’t cause fat loss, it helps you strengthen your willpower and mental discipline. It enables you to understand the connections between thoughts, feelings, and appetite. As a result of this, you’ll relieve stress and inner tension by acknowledging hidden thoughts and feelings. Moreover, you’ll be more willing to make the sacrifices needed for lasting weight loss with increased awareness of self-value and the realization of your own potentials.

The most significant benefit of meditation comes from the shift in perspective. While meditating, you are shifting your attention from fear and inner negativity to positive thoughts of inner worth, love, and potential. When your mind is stuck in self-defeating mode, it’s unaware of all the strengths and possibilities you carry. With the realization of your own worth and magnitude, your own weight no longer overpowers you. Daily stress is no longer a cause for panic, and dieting becomes nearly effortless.

CHAPTER 6: INVEST IN YOUR HAPPINESS

Break Out of Your Comfort Zone

Change is the toughest thing in human life. The world is full of crimes, violence, and excitement. Try as you will. Be part of the race, regardless of who you are. Be part of the race. Change is a stimulus since one can make a difference by influencing occurring events. According to a Canadian neurosurgeon, when you force a person to change a fundamental belief or opinion, the brain undergoes a series of nervous sensations equivalent to distressing torture. Do not fear change; let us welcome it. May our approach to change is complicated. What if we open our minds for a change? Change is inevitable. Consider the areas in your life where you’re facing change and choose how you’re going to handle it. Choose to welcome it and decide to be proactive in it. Hopefully, you’ve already been doing this. But as Bob Parsons digital entrepreneur said, move out of your comfort zone. You will do nothing in your comfort zone. The comfort zone can be called a bubble zone. Beyond the bubble, zones are pure happiness and personal success. Instead of focusing on other people’s successes or flaws, focus on you and the change that you can influence. And the best way to do that is to challenge your comfort zone.

Challenge yourself and challenge the boundaries of your comfort zone. What do they entail? Who do they include? Why do you have these comfort zones? How are they holding you back? Give some thought to the opposite of your comfort zone. Consider the worst possible thing that can happen and how that would affect you, and why does it matter so much to you? What significant steps can you take, and what will you achieve by overcoming these? Apply this at home, at work, and with your health, and it will have a significant impact. Don’t be a complainer but a participant.

Focus on the things that you can influence and expand from that within your circle and do it with vision and confidence. Once you’re comfortable with leaving your comfort zone, you’re going to accomplish much, much more, and you’ll start to see things that previously held you back as exciting challenges to overcome. Once you know that you can’t please everyone, you stop worrying so much what others think of you, and you’ll feel like a new person.

Make your uncomfortable nature make you feel comfortable. Again, stop procrastinating and do some work. Address problems and leave your comfort zone and everything else in the day. It’s going to be more comfortable. Many people fear to leave their comfort zone. By freeing yourself, many doors will open up to you, but you have to challenge yourself. You have to push yourself, try change and grow, and then you do it all over again. You have an idea, and you develop a vision, a strategy, goals, milestone goals, daily steps, applying a burrito approach, getting it done quickly, addressing it early, challenging yourself, pushing yourself out of your comfort zone, trying, changing, growing, build a better reality that is integrated not in your own personal Island, but combined with other people and integrated within changes that are imposed on you and that you instigate by being proactive and making personal progress, becoming a doer and a motivator for others.

Focus on the desired changes with an attitude of consent or coercion for better results. You think by holding on, you’re holding onto your values, but focusing on the things that you have control over your mind, your behavior.

Mindful Experiences

So often people go through life and at some point and realize there could have been more. Three men were strolling past a mountain valley on their horses, on reaching some point, they heard a voice telling them to stop and dismount. They followed the order. The voice ordered them to pick some kinds of stuff on the ground and fill them on their saddlebags but do not reveal their content. After completing the command, the voice told them that from then onwards, they would be happy or sad. The men continued with their journey to the end. They checked the content of the saddlebags only to find that they had turned to Gold. Take advantage of all the opportunities around you. Are you filling your saddlebag with every possibility, every opportunity that comes your way?

Make your path to your goals a positive one, and utilize your senses. When you can be a participant, it’s going to be a more rewarding experience. You’ll enjoy your food more. Learn to enjoy veggies, learn to enjoy working out. It doesn’t make sense to have peace with yourself and then to be hurtful and harmful to others. Do your best to apply a peaceful approach to your everyday life. You’re paying forward the benefits that you’ve gained. Learn what makes you hungry and note the difference between physical, emotional hunger. Physical hunger is in your stomach. Emotional hunger is in your head, and if it’s in your head, ask yourself, are you bored? Are you stressed? If it’s something other than food, implement one of your stress strategies.

Listen to music from Spotify. Focus on your breathing. Take a break. Go for a walk. Pick up a new activity or a hobby. Read a good book. This will help you to think then and enjoy your food. Tying the menu, you eat to the benefits that you want. Take the time to eat slowly, chew thoroughly, and swallow your food before you pick up your next bite. Pay attention to the quality of the food you’re eating, how you will use the energy, and how it makes you. You’re never going to finish anything. Finishing is better than perfection. Learn from your failures and get better. A lot of athletes see failure as a success. Muscle failure creates soreness, and it helps your muscles grow stronger. The opportunity lies in your hands, be mindful in your life, to failures, to successes, to your food, to your exercise, and your everyday occurrences and your interaction with people.

CHAPTER 7: NATURAL ACCELERATION AND DETERMINATION

Positive Momentum

Would you like being around someone who motivates you all the time or around someone who shows no sign of helping you and annoying? The chances are that you’ll go for the motivator. While conversing, the general asked the troopers how they liked jumping off planes. Some responses were that they loved it, some said it was fanciful, some said they were scared. To the scared troop, the general asked why he did jumping of planes when he hated it. His reply was sincere- he loved being around people who did it.

For you to be liked, love your progress, love treating yourself right, and others will follow. Work out, eat right. Make this a part of your life, and people will follow you. Be positive about it; feel it. For more significant results, take action. You need motivation not only on Mondays, and you’ll have massive consequences. Motivation without mobilization means only frustration. So don’t motivate yourself and then not take action. Motivate yourself with your thoughts, your behavior, and your actions. What motivated Stallone to write Rocky? What motivated Rocky’s to get in shape? See yourself as a champion.

Music is a booster. It will motivate you to work harder for an extended period, but only music you enjoy most. Paced music enhances aerobic endurance for runners. Music can help you keep up with your workouts consistently.

Consistency is critical in life. Think about these two people; one who exercises once in a year and one who applies once in a month. Their bodies may look similar. What if you choose to carry out some exercise daily for one year- for 365 days? You will develop a fantastic collection, and feel beautiful and healthier. All habits in this book, when taken seriously with much consistency, will produce positive results. By choosing the path of following the right thing most times, you must succeed.

When years ago, I was on my weight-loss journey. I wished I saw results faster. It was easy to get discouraged about the minor ups and downs. But I regularly applied the tips and techniques that I was taught, despite how I felt. I never stopped. I took my little notebook with me everywhere to write in my food journal. I worked out every day. I drank the water my body needed. I prepared all the food on the weekends, even if I was tired. It wasn’t easy, but it was simple.

Most people opt to quit when they face a hill on their way. As indicated in previous chapters, change your approach. Consider the frequency of how you perform your workouts or the type of food you eat. By giving up and making a decision to stop doing what you’re pretty sure should be made, you can’t proceed forward.

Take this challenge; peruse your life for areas deserving more consistency. Do you drink enough water daily? Are your meals right daily? Is your exercise right for your daily life? Are you applying previously learned habits daily? Winning comes with consistency, failure to which you can use nothing new can be recorded.

You need to do the right things consistently. This must be a non-negotiable for you. Stay in the game, and I promise you will see results. Persistence overcomes resistance!

Exercise to Lose Weight: Move, Motivate, Measure

Use is essential in weight loss, but without a reduction of calorie intake, achievement in weight loss would be very minimal. Consider the case of Hellen. Hellen is a forty-year-old woman, married and with two kids. She is a member of one of the health clubs in Sacramento. During last season, she got an injury in her ligament while playing tennis. During her injury period, she gained 20 kilograms of weight. Her reason for achieving such a weight level was due to a lack of training sessions. She could not participate in her daily exercises and engaged in alcohol consumption as well as eating more fast food. After being advised by her doctor to resume her normal activities, Hellen decided to visit her health club activities thrice a week. She spends most of her time in the gym and on machines indicating one’s heartbeat. Despite her daily activities at the club after the injury, Hellen managed to record a loss of minimal weight in the first six months. Jane was a longtime friend of Hellen. They spend most of their holidays together. They divorced her husband one year ago, and since then, she has gained 10 pounds. She suspected her weight gain to be as a result of her liking more chocolate. To reduce her weight, she engaged in a diet change by taking low carbohydrates, eating more veggies and fruits. She lost the ten pounds in 4 months, but she still feels that the process is taking long. While each one of them was on their way out of the club and class, respectively, they met long the pathways and storied about their weights. They both agree that weight loss is like a journey of unknown destination. You need to develop an excellent strategy to finish your ride. They agree that having regular exercises can speed up weight loss to some level.

Most people don’t rely on exercise to cut their weight, and they have a negative attitude about use. Some even consider it to be a men’s affair. They rely mostly on what they eat and how they eat it. Well, this approach can have said to be beneficial to them to some extent. While on a weight loss journey, we should not develop unrealistic objectives like Jane. People should not compare themselves with others whose bodies are designed to cut more weight quickly and in a short period.

A recent study from Dickson University illustrated how people that listened to music when they exercised lost more weight and stuck to their program longer than the people that didn’t listen to music. Listen to music you enjoy while working out. Use music to reduce stress. Classical music is a real ideal. Subscribe to Amazon Prime or Spotify for free music. It motivates more. Consider listening to podcasts when you are held somewhere; you will feel relaxed.

Human is motivated by two things; pain or desire. Between those two, pain is the most excellent motivator. In contemporary society, grief comes in an emotive manner, not physically. It can come in the form of embarrassment. When it is an embarrassment, you will be motivated not to take that path.

A prime example is acting drama on a stage. You may fear the audience; what if you don’t want to stop working? We will be motivated to do earlier preparation on public speaking before the actual event.

To measure your progress. Comparing Hellen and jane’s story, when you have a running goal, these two apps are high: A Runkeeper and Adidas, the former Runtastic app. If by chance, you signed up for a race, it will help guide you when you’re running, moments to walk, and to run. These apps have they have free and paid versions. Like a grade 2 kid, prepare a food diary. It can be physical or electronic in the form of an app. my fitness pal app is highly recommended, and they have an extensive database of food items that will help track your calories. The diary will help track what you eat, motivates you, and improves accountability. Your diet should be balanced. To plan your recipe, try myrecipes.com and filter based on nutritional value and then once you pick your recipes, you can save it to your shopping cart and your menu, and then you can sync it to my fitness pow and log your food entries straight from the website. You can track your steps using a Smartwatch or pedometer.

You have ever asked yourself why the fear of developing obesity triggers us to eat less? The same applies to hypertension, diabetes, and other diseases. Doctors, too, base their prescription on such concerns to advise you on taking healthy diets and working out. Fear is motivating us because we believe that pain is always knocking at the door, and we must face it. It is a danger we need to tackle.

Fear for public embarrassment when we have enormous weight is another motivator all together. Think about being overweight in a significant social event like a wedding ceremony, a show, or some public speaking where the topic of discussion is weight loss. You won’t feel comfortable at all.

By eating, we feel pleasure. Pain and pressure are ever in a constant fight. The testiness of food depends on sensual pleasure. This is generated by eating your most loved food- food you nothing about its content and ingredients. Pleasure satisfy our immediate desires, and therefore it comes out victorious in the constant war. The pain associated with accumulating more weight is not urgent and can be ignored. Its moment arrives. We are obsessed with the immediate effect of what we eat- feeling full.

Some women hold the notion that exercise does not work for them. They believe that their metabolism is difficult to understand. From 10-year research, it is evident that such an idea does not hold water. According to a 1992 analysis, it was found that failure to reduce weight on the side of women was as a result of a dysfunctional thyroid or body organ. The study participants recorded almost zero levels of weight loss because they could not understand how the quantity and quality of food they ate related to the type of exercise they engaged in. They provided wrong information about the amount of food consumed by around 47% and gave overestimation on the level of activity they involved in by 51%. You need to have a journal to avoid such conflicts.

Most people are aware that engaging in physical exercises has a gradual positive effect on their weight loss but are not putting it into action. It is almost impossible to have like two straight hours of constant exercise. But according to a study by US surgeon Health, by exuding your reasonable exercising period by 30 minutes or above, you are most likely to improve your health and discourage conditions favoring diseases like; heart attack, diabetes, cancer of intestines, diabetes and high blood pressure. It also reduces depression and severe mental conditions.

Identify activities you enjoy most, start with a goal of say 20 mins a day then improve it gradually. You can start with simple exercises such as walking to the restroom, cleaning your compound, dancing, performing some press-ups, walking to change your television channels without using the infrared waves, walking to the market, sweeping your room, and tilting your flower garden.

Stress Strategy

Weightless Wednesday is meant for health and fitness automation. Treat it as a fun day. Replace stress for a healthy life. Do you remember the last time you woke up fresh? For how long were you energized and happy for the day’s activities? The stressors of life have zapped their ability to do their best, be their best, and enjoy their daily activities. Can you believe that 1 million Americans get heart attack yearly while 8 million Americans suffered from stomach ulcers? Estimated stress-related suicide yearly lies at 50,000. How about the 12 million alcoholics in America. This is just but to mention a few on how stress lives with us.

According to Dr. David Schwartz, 80% of American patients suffer from emotionally induced illness. How will you define stress when confronted with an exam? A body’s physical causes stress, mental, and chemical reactions to circumstances that frighten, excite, confuse in danger and irritate hundreds of experiences in life. We must meet the burden in our life. However, each person must determine what is just the right amount of weight for them to function at their optimum level. When pressure is too little, we can feel bored and duller. Excessive stress may cause discomfort. To eliminate the effects of stress, you must apply all your efforts. As per Dr. seal, stress occurs to a person due to their lack of ability to guide their activities and a given set of behavior.

During one laboratory experiment, frogs were placed in with water at room temperature. Pan of room temperature water. Under each container was a Bunsen burner that heated the water slowly. Being that the vessels were shallow, the frogs were expected to jump off at their will. As the temperature Rose, the frogs adapted. Shockingly, the frogs didn’t jump off, no matter how hot the water became. Why so? Those frogs died because they lacked instinct that could tell them to jump- a code of behavior. We, too, need to learn when enough is enough. Adapting is fine, but not without a system of action that warns us when it’s time to jump.

To solve stress, Dr. Paul Roche of the American Institute says that we need to understand that we cannot avoid it as it is a consequence of life. We should adopt strategies to defeat the results from affecting us. Develop your behavior code to guide your actions. When you feel in control, you won’t contact stress. How you perceive things determine how stress may affect you. By gaining control over your eating, saying no to items that are bad for you on a consistent basis, you will gain control and other areas of your life, and by gaining control of your mind, spending time in silence in the morning, you’re going to develop further that power and then realizing that you don’t have control over everything and learning to breathe instead of fighting it.

Don’t worry about every little detail. That will lead to Stress. We become what we perceive and react according to our perception of given events. We become what we think, and our understanding of any event will determine our reaction to it. So your mind will believe what you tell it. Improve your internal and external dialogue, Lack of stretching and exciting goals, and expectations fueled by a growing awareness of one’s strengths and possibilities. Passionately pursue your purpose. You’re now focusing on your goals and your mission and your purpose, and you’re taking action on those things that will help you gain control and prevent stress. Stop procrastinating, as discussed earlier. Prioritize your time to avoid time-wasting events, then automate things, make them more comfortable, and don’t focus on the 80% of time-wasters that you don’t need to be doing.

Look at people owning cars; they take care of their vehicles more than they do for themselves. Prevent burnout by having balance in your life and healthy reserves. Balance your work and your home life and take on only what you can handle. Don’t overexert yourself in any area. Find time to relax. If you feel yourself getting stressed, practice your breathing exercises. Continue to eat right and workout, which will rejuvenate your body and build your energy reserves. Step out of yourself by putting things into perspective. Be positive and see the good in words. Develop an enthusiasm for life. Don’t get too locked into your world. So step out of yourself when you need to take a break. Put yourself in a new environment around different people. Laughing is excellent at reducing your stress and lightening your load, schedule in fun.

Develop strong relationships with others; don’t take life too seriously. Shun unnecessary competition and grudges focus on the things that you can influence in your circle. Don’t try to control other people. Try to influence people positively and focus on your change, and you and your friends can look each other up. Smile more, laugh more, do things that are funding you. Normalize your actions and develop a code of behavior to guide your efforts for a healthy lifestyle.

CONCLUSION

Ensure you revisit all the things you subscribed to while reading this book. Continue eating better all day. You’ll feel better, look better, achieve your goals, and have a better quality of life. Assuming you’ve read and understood all the content in this book, chances are that you’ve realized your habits and applying core solutions to overcoming obstacles while holding yourself accountable, you have Paid attention to yourself, your purpose, unique talents, and dreams. By automating your food and water, cutting out unhealthy sugar, alcohol and white carbs, adding protein, Greek yogurt or other probiotics, produce and healthy fats.

Choose to continue with the same eating habit all your life. Focus on a healthy weight; stay with silence. Visualize your step and take steps that are going to get you to where you want to be. Organize your kitchen and automate your food. Be a reader; Read positive affirmations aloud every day. Pursue your goals, including your fitness and health goals that will utilize your talents and passions and keep you on the healthy fit journey. Rest on weekends and refollow the process.

Focus on your activities, journalize your progress, thoughts, and move on. Record your success, nature; they will guide you in thinking and solving stress, among other problems. You will not only make an impact on yourself but also on the people around you. Make use of productivity apps on the internet to guide you through.

While writing your journal, consider how you’ve grown physically, mentally, spiritually, and emotionally or socially. Think about how one area has positively affected other areas. If some things haven’t worked out for you, spend some time forgiving other people, forgiving yourself so you can move on. Giving makes living worthwhile.

A life shared with others is worthy. We have people out there who need you, remember not to hoard your successes. Share your success. Share your new-found recipes, your attitude, your habits. Share what you have learned with others. In all your undertakings, know that you can’t change other people but yourself, therefore, be mindful. Reflect on your changes and Put yourself on the back today and every day. Be grateful and live your life as a champion.

WEIGHT LOSS SECRETS

Pssst… we can write an original essay just for you.