Weight Loss Is Just Counting Calories And Some Exercise – Isn’t It?

Scary statistics, the obestity and overweight statistics of western society. Ever had a look at the statistics from your own country? It’s terrible, even our kids are adversely affected. Some statistics are showing that two thirds of some populations are overweight, with as much as one third being obese.

How can we let ourselves fall to such a level? Look at our sedentary lifestyles, the addiction to internet and television. Where will we end up in 20 years? Quite frankly, it’s depressing. No wonder mental health is deteriorating.

 

How are you sabotaging yourself?

To change our low levels of health, awareness of how we are sabotaging ourselves is essential. We all have particular and unique ways that we accomplish this task. Once we uncover how we are doing this we can change those particular behaviours.

What is stopping you from eating healthier?

What is stopping you from exercising?

What excuses are you telling yourself?

Who or what are you blaming?

What are you going to do to change these things?

 

How can you improve your diet?

Nobody enjoys having to start something they don’t want to do. But in what ways could you start to change your diet?

You don’t have to go cold turkey and change everything at once. Start slowly and implement at your discretion. Just removing soda will reduce sugar consumption dramatically, which is a major problem. The addiction to sugar and fast foods is a major reason for the statistics. By removing the worst things from your diet slowly and surely is the best way to continue long term.

 

It’s about being healthy.

What’s the end goal? To lose weight or be healthy? Hopefully you said healthy. The long term goal is to become more healthy by creating good habits around diet and exercise. Losing weight will not help you if you still maintain your unhealthy ways. So focus on how to be more healthy, and as a result lose the weight that you are seeking to.

 

Step by step.

By trying to change everything at once, trying to give up all the bad habits cold turkey, won’t work. You will be overwhelmed. Too much too quickly. Set yourself up to win, not fail and become depressed over nothing happening. Start slowly and start small. By changing in this way, step by step, your chance of success will be greater. With goals set, plans written up and deadlines set, you will improve your efforts dramatically. But only, step by step, by starting slow, by starting small. Let your small successes build and let the confidence in your abilities soar as you then push on to bigger and harder challenges.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life.

Weight Loss 8 Proven Tips

Have you heard the story, that if you go on a diet and lose weight, that you will put the weight back on after you finish the diet. All too often.

Why? That is a good question. Why does it happen?

Experts all agree with this statement. Why? Because, to effectively lose weight, you need to change your lifestyle. What? You need to forget about 12 weeks, but think more realistically about this is a change that is happening for life?

Only long term dedicated action changes your situation.

Put another way:  How long did it take you to get to this condition? Well that’s how long it will take for your body to learn to be thinner, healthier, stronger and fitter.

A habit is formed at 21 days of consecutive practice. The habit starts to become automatic after 66 days of consecutive practice. Wow, all I have to do is practice the behaviours I want for 66 days and I won’t have to worry about them ever again. No! How long have you been performing these bad habits. Yes, a lot longer than 66 days. What about those day when things just don’t go as planned?

  1. Don’t skip breakfast, otherwise you may be setting yourself up to binge later in the day. Set yourself up to win by starting the day on a good note.

 

  1. Don’t eat 2 hours before bedtime. Digestion takes time to perform. Digestion interrupts sleep and the recovery that happens during sleep.

 

  1. Perform 30 minutes of exercise at least 3 times per week. 5 – 6 times per week is optimal, with 1 day off for recovery.

 

  1. Substitute healthier options. Such as carob for chocolate, honey for sugar or vegetables or fruit as snacks.

 

  1. Avoid processed foods. Anything that can’t be found in nature as it is or very close, should be avoided at all cost. The world is becoming more and more educated as to the risks of fast foods (processed foods).

 

  1. Don’t snack in front of the TV. To eat a meal is acceptable, but snacking while unconsciously watching TV is a serious problem with people who overeat.

 

  1. Substitute fruit for unhealthy candy, cake or cookies.

 

  1. Drink more water. Drink a tall glass on raising in the morning. Drink when you feel hungry during the day, wait 20 minutes and evaluate hunger again. Try to drink more water throughout the day.

There is only one reason why you can’t lose weight. YOU! Take charge of yourself and command yourself to lose the weight. Support yourself by being more tolerant and patient in your self talk, or the way you talk to yourself.

You can do this, you can lose weight.

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

 

Weight Loss: Would You Like It Or Do You Need It

Where are you at with your weight loss?

Are you losing all the weight you desire as quickly as you desire, with minimal effort?

Doubt it. Why do I say that? Well it’s like this, you are either losing the weight or your not. You are either in the it’s never happening and I’d like for it to happen column, or it’s a priority for you, it’s almost an obsession for you and nothing is going to stop you from achieving it, because you NEED IT! Feel the difference!

This is a very hard concept to live out in our lives. So many distractions, so many bad influences, so easy to cheat and so forth. But come to think of it, so easy to focus on our weightloss, so easy to remove the bad influences, so easy to have no options to cheat. It’s all about setting ourselves up to win.

We know our weaknesses and how we distract ourselves. The problem is, we prefer these things we don’t want more, than the weightloss we so desire. OUCH! Yeah that stung a bit. So how do we cure ourselves of it?

I don’t know? You tell me! How can you remove these distractions and bad influences? How can you set yourself up to win this battle?

One thing most people don’t realise is that we don’t focus or think about our goal enough. Take a few minutes to think about this. How much do you think about something your obsessive towards? How much do you think about something that is absolutely boring to you? See the difference.

If you started to think about your weightloss everyday, multiple times per day. How much more would you NEED IT! Would it start to become more of a priority? How can you start to think more about your weightloss? Here’s a better question. How can you ‘remind’ yourself each day to think about your weightloss?

If you took away bad choices, removed all or most distractions, and really set ourselves up to win, and thought about our weightloss each day, maybe even multiple times per day, while taking multiple actions to lose weight each day, how much better would our performance be?

That’s the difference between wanting and NEEDING. When you need something, it’s a priority. You continually focus on it, think about more ways to improve or better ways to further your goal to completion, that is, to lose that weight.

So now I’ll leave you with the same question I started with:

Where are you at with your weightloss?

 

You owe it to yourself, to be healthy, to be fit, to live life.
Thanks for reading,
William…
“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

It’s All In Your Mind – Part 2

Welcome back to Part 2 of:  It’s All In Your Mind. I have been discussing the battle of the mind and how we can be our own worst enemy with the way our thoughts negatively criticize us.  To Find Part 1 please click here.

An All-Or-Nothing Mindset

This is actually the basis for perfectionism. To all-or-nothing people, the world is either black or white; no gray areas. To them, it’s either you’re perfect or you’re a failure; no in-betweens. “Oh, that pizza has just ruined everything in my diet plan. There is no way I can keep this dieting program functional. I’ll always be fat.” But has it ever crossed your mind that the problem may not actually be in your behavior but with the foundation of the dieting plan itself? Why doesn’t it allow for some pizza? Rather than giving up pizza for good and always feeling bad about it, why not have a way to make it part of the menu in a healthy manner?

 Good Foods Vs. Bad Foods

Let’s face it: foods can’t be good or bad because they never misbehave by themselves. Well, I’m not trying to run away from the fact that some foods are more nutritional or fiber-dense or nourishing than others. What we’re saying is: you can enjoy any food responsibly if you decide to. How we label food as either bad or good can have a major impact on both our eating habits and the amounts we consume. For instance, by labelling French fries as bad, they have become taboo for many. So, if you succumb to their allure you may end up over-doing it.

So, what is the solution? Avoid this dichotomous labelling of food as good or bad. Be flexible enough to have some allowance for all foods without too much judging. Rather than hating French fries and considering them so unhealthy, why not gain the satisfaction of enjoying them in moderation?

 Body Size Distortions

Don’t dwell too much on how thin or fat you see your body. Instead, see your body in terms of how much it can do for you. Don’t stand in front of a mirror solely so as to zoom in on your five-months-pregnant-looking stomach and whine about it. Tell your mind to look at your body in terms of how much life it has given forth to, how it allows you to go wherever you want, how it allows you to enjoy fun, etc.

PARTING SHOT

While we can’t fully still the mind-talk going on inside our heads, we need to acknowledge the presence of the negative self-critical statements and understand that they have very little in common with our actual reality. If you can believe this and be aware of its negative impact on your life, then you can learn to respond to these little voices with a coping, more objective mindset.

Listen more to the more compassionate, reasonable and caring voice in your head. Just like your would empathize and sympathize with a friend, be a close listener to your own inner voices. With such a positive mindset, chances are that you’ll start seeing more positive outcomes in your weight loss journey sooner.

Remember, this battle will start to be won right there in your own mind!

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

 

It’s All In Your Mind – Part 1

If you come to think of it keenly, the weight loss battle is mostly fought and won or lost in the mind. I am sure you have had these questions cross your thoughts: should I consume the entire buttered corn muffin or would it have been a smarter idea to have margarine, or better yet, jelly? Actually, why am I eating the muffin in the first place? Isn’t it so full of calories and saturated fats? Why am I such a pig? Why do I always find myself with absolutely no willpower?

With such negativity and self-defeating mind-talk, it’s no wonder you’re going to find yourself eating all your buttered muffin and even topping it with some slather jelly. In your mind, you convince yourself that you’re trying to quiet the negative reasoning.

If you’re having this moment, then what you actually need isn’t just a diet plan but also a way to replace all this negativity with a more adaptive, positive approach, both in your mindset and in deeds. And, like any other thing worth doing, you’ll need some bit of practice.

The first step involves your becoming aware that you’re engaging in negative self-talk whenever it happens. Then, you also need to determine what about such thoughts is faulty and how to replace all of that with a self-defense mind response or coping self-statements.

For instance, in our buttered corn muffin example above, rather than believing it when your mind mislabels you as a pig, respond by appropriately labelling yourself as human and pigs as animals. Tell your mind that being imperfect — which is humanly normal — doesn’t make you a pig but an imperfect human being!

Let’s face it: you can’t change your own diet habits unless you change your distorted negativity-leaning thoughts about food! It’s as simple as that. You have to replace that self-critical mindset with productive thinking. But just like you would expect of any ingrained routine, you’ll have to work really hard, be consistent and remain patient if you have to taste positive fruits.

Below we discuss some of the main mindset distortions you need to work on:

“Should” Declarations

These are mostly about the values of others rather than the ones we’ve chosen ourselves to adhere to. As a dieter, such assertions reflect your attempt at keeping yourself motivated yet with no conviction that that is exactly what you should be doing. Instead, why not take a personal initiative to find out what really adds value to your particular situation. For instance, tell yourself: I’m going to be eating up to two Hershey kisses per day and I’ll thoroughly enjoy them.

Thankyou for reading Part 1 of It’s All In Your Mind, if you enjoyed reading this so far and would like to complete reading the whole article:  please click for Part 2 of It’s All In Your Mind.

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

 

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

16 Easy Ways To Lose Weight – Part 2

  1. Treats:

Reward yourself for the efforts you’ve achieved. Set a date a specific item/s that will be your treat. Maybe it’s a Friday night meal. That’s what I do, and then the rest of the week stick to the diet.

  1. Portions:

Portion control needs to be implemented if you’re a chronic overeater. Many people could lose weight just by cutting down the portion size of the food they were eating. It needs to be relative to your size and activity levels.

  1. Water:

Drink more water. Yep, pretty easy. Start the day with a tall glass of water or 2. Keep hydrated throughout the day. Many times people eat when really they are dehydrated. Next time you feel hungry, get a glass of water and wait 30 minutes and see how you feel then.

  1. Finishing Everything:

You don’t have to finish everything on your plate, if you feel satisfied with what you have eaten, STOP. Overeating is major problem today because we don’t control portion size and don’t stop once satisfied. Slow down and pay attention to the feeling of being full.

  1. Eat More Or Less:

Many diets now support the idea of eating multiple times, 5 – 6 times per day. This is good in theory but some times does not fit our situation. For myself I like to have 2 main meals with maybe 1 – 2 healthy snacks. This just what I found works best for me in my personal situation. Your situation will be different. Work out what best fits your situation.

  1. Keep Records:

Keep records of your diet and exercise. This will high light things you should not be doing, things you aren’t doing, and may reveal things that weren’t otherwise apparent to you. As time goes by you can use these records to evaluate your progress against the methods you are using.

  1. Fad Diets:

As it states “FAD”. Yes, here today, gone tomorrow. Why? Everyone loves something new. Something with hype behind it. Forget them. Don’t waste your time. They have principle why they work. And that is what you should pay attention to. For me it’s easy, NO PROCESSED PRODUCTS, is the guiding principle. Simple really.

  1. Habits:

A routine of behaviour that is repeated regularly and tends to occur subconsciously. (https://en.wikipedia.org/wiki/Habit)

Habits are said to run most of our behaviours, yes the good and the bad, research argues between 60 – 98%. 60% is still most of our behaviour. The focus of course would be on creating “good habits”. To form a habit requires practice of the behaviour for a minimum of 21 days consecutively. Research also indicates that a minimum of 66 days consecutive practice is required for the habit to become automatic.

Find part 1 here.

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

16 Easy Ways To Lose Weight – Part 1

  1. One Step At A Time:

Don’t rush into things. People are generally to quick to rush into things because of impatience, and when something doesn’t work out for them, get disappointed and quit. STOP. This is exactly what not to do. Realise it and be conscious of it, and you won’t make the same mistake. Slow down take the process step by step and you will win the race. Start small to begin with and build the habit. When it is effortless the process will take care of itself and you can extend your efforts.

  1. Accountability Partner:

Find someone to keep you in check. A Mum or Dad figure, teacher figure. Someone you have to report to, who will check up on you. Pick someone who will be honest with you. Yeah don’t pick your best friend or your significant other who will be afraid to upset you.

  1. No Processed Foods:

Yep, that’s right nothing processed. No sugar, pasta, bread, soda, alcohol etc… etc…  If you can’t find it nature as it is or very close forget it.

  1. Cardiovascular Exercise:

Cycling, running, swimming, skipping, punching a boxing bag etc… etc… Yep, get out there at an intensity that will make you really breathe and sweat. If these aren’t happening your just kidding yourself. At least 30 minutes, 3 to 4 sessions a week.

  1. Strength Training:

Weights? Well some sought of strength training. Could be just good old fashioned calisthenics like push ups, sit ups, pull ups (modified to suit), squats etc… Hit a gym, workout at home, or down the park. Combining strength training with cardiovascular training will exponentially help. If your unsure get some guidance.

  1. Goals:

You have to know where you’re going, what you’re achieving, just like why you’re doing this. Your goals need to be specific, and have a deadline, that is, a time frame to achieve it by.

  1. Breakfast:

To many people skip a proper breakfast then by mid-morning binge on junk that is terrible for them. Set yourself up to win, by having something prepared and ready to go. Some people don’t like to eat first thing in the morning, and that is OK, so have a mid-morning light breakfast of healthy alternatives, like fruit or vegetables. Something that isn’t just empty calories and completely unhealthy.

  1. Grocery List:

Pre-plan your diet and purchase ahead of time, like once or twice a week. For some people this won’t work because of their particular situation. That’s how life is. So improvise. Plan ahead for healthier alternatives to the fast food lane or the corner store deep fried junk food.

Find Part 2 here.

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.

Methods Of Weightloss – Part 3

MINDSET

OK, back into it. Part 3: Mindset. If you missed Part 1 (Diet) click here, and/or Part 2 (Exercise) click here.

Mindset? What’s that. What do I mean? I mean what I’m thinking or more accurately what ‘you’re’ thinking.

So what are you thinking? When you read the following questions, what comes to mind?

What do you think of your current diet?

How do you have to change your diet to eat more healthy?

How do you feel?

What thoughts come to mind?

How much do you currently exercise?

What things need to change?

How do you feel about exercising?

What thoughts come to mind?

Let’s take a step back now. I’m going to ask some really hard questions. Be honest with yourself. You can’t lie to me, you won’t affect me, tomorrow will be another day in my life and tomorrow will be another day in YOUR life. You might not understand how to change things, but you know what needs to change. So be honest. Yes, it will hurt, don’t avoid it, embrace it. Be honest.

Why do you want to improve your health?

Why do you want to lose weight?

Why do you want to improve your fitness?

What health concerns do you have?

Are they critical or reaching critical proportions?

Why do you want to improve this part of your life?

If you can answer these questions easily without any profound reflection, your “BULLSH*TTING” yourself. How do I know? It’s extremely rare that people are honest with themselves. When people are honest with themselves, they don’t need to be guided down the path, have it sugar coated, or the issue put in a delicate fashion.

Realise that I said ‘HONEST’, not ‘negative’ and the significant difference between the 2 terms. You don’t need to be positive or negative about the truth. It’s the truth. Just the truth. Nothing else, truth. In the same way, once you understand where you are starting from, don’t be disappointed with yourself, that’s just where you’re starting from.

Really examine why you haven’t changed your diet and your exercise patterns previously. Most people haven’t because they don’t like to do it. Great, but why? Once that’s worked out, how can we change this? We can do this in a few different ways.

I will briefly touch on a two methods that will help you to win the battle of the mind.

Self Talk:

Firstly, controlling ‘Self Talk’, is the key. The reason for a negative state of mind is poor self talk, how you talk to yourself. Most people are very critical and negative toward themselves. Don’t believe me, try this experiment, for a week, yes a whole week, 7 days, 168 hours, you get the idea, keep a note pad and pen with you, wherever you go and write down any bad thoughts you think about yourself. Do honestly and persevere with the exercise until the end of the week.

This exercise should scare the living hell out of you. If done honestly you will be shocked, really shocked at how critical of yourself in just general situations, let alone during those situations where you consciously know how critical of yourself. As I stated above, the negative statements you feed yourself in general all add up. This is not good for your personality or your state of mind. Imagine for a second how you might feel if you were to change these statements so they are more tolerant, patient and positive. Now I’m not saying being cocky like certain professional sports people who act like they are faultless, godlike and just above everyone else. For a week, conduct the experiment, and then change your self talk to more tolerant, patient and positive statements.

Hypnosis:

Hypnosis, yes hypnosis. Isn’t that some witch doctor voodoo? No, not in my experience, but then the hypno-therapist I’ve visited looked normal. Hypnosis, has a great deal of scientific information and personal testimonials supporting it. Look into it. For me I’ve used it for some time, and I don’t have anything bad to speak of it. It can be a very fast and efficient way of changing your mindset and your self talk. There are many hypno-therapists out there you can visit or alternately many products online that you can purchase. I use both. But research both sides and see for yourself. Is this a once off and it’s set for life thing? No, most hypno-therapists state at least 4-6 sessions and for most general hypnosis audio products need a minimum of 21 consecutive days to take effect.

 

You owe it to yourself, to be healthy, to be fit, to live life.

Thanks for reading,

William…

“Live Life!”

If you enjoyed this post, or wanted to ask a question, drop me a line I’d love to hear from you. Click here to change your life for the better.