17 Ways You Can Literally Lose Weight In Your Sleep
The scientists speculated that the best way to cut down on calorie intake might be simply to get more sleep, so they asked people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight—just by going to bed earlier. That means that just a few simple tweaks to your p.m. routine can mean serious weight loss success. So open your eyes: Here are 17 science-backed suggestions to lose while you snooze.
1. Add High Fibre Whole Grans to Your Lunch
You know to avoid big meals, coffee, colas, and alcohol before bed, but did you know that it’s best to eat your complex carbohydrates at lunchtime, not with dinner? “Serotonin converts to melatonin in your stage 3 REM sleep, and serotonin is sourced from whole-grain complex carbohydrates. So you don’t need to have carbs before bed to sleep, just have them at some point through the day.
Also, to meet your daily fiber goal, “about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you’ll ensure you can convert enough serotonin to sleep well.” That’s about two pieces of whole grain sprouted bread (we like Ezekiel Bread)—avocado toast beckons!—or a cup of brown rice.
2. Lift weights!
To keep your metabolism chugging in high gear, you need strength training. The more muscle you have the more fat you burn all day long and even more in your sleep. If you work your major muscle groups twice a week, you can expect to replace 5 to 10 years' worth of muscle loss in just a few months. Lifting weights can literally reverse the aging process, so you look and feel years, maybe even decades, younger.
Lifting weights increases your calorie-burn in other ways, too. In one study, 15 sedentary people in their 60s and 70s who strength trained 3 days a week for 6 months increased their daily calorie-burn by more than 230 calories. Almost one-third of the increase was from a boost in their metabolism due to the muscle they gained.
The remaining calories were burned as a result of their workouts, their increased daily activity, and something called "afterburn," which is an added attraction of strength training exercise. Depending on how hard you work out, explains study author Gary R. Hunter, PhD, of the University of Alabama at Birmingham, your metabolism can stay elevated for up to 48 hours after you've finished lifting. "As a bonus, strength training builds bone," says Farrell. "Though we tend to think of bones as 'dead,' they are very alive and highly active. Strong bones use more nutrients, and ultimately, they burn more calories than weak bones do.” An added benefit is that weight training also helps prevent osteoporosis.
But Don't workout too late - Regular workouts have been found to help ease sleepless nights, but hitting the gym too late can mess with your body clock. Exercising close to bedtime—within about two hours—can energize your body so much that it may not be able to wind down when it’s time to call it a night. If you’re not a morning person, try to exercise right after work or midday if your schedule allows. That way, you can head home, eat dinner and relax knowing you’ll be able to fall fast asleep when the time comes. If you’re stuck at the office really late, you’re better off skipping your workout for the night and hitting the hay early. If your body gets the rest it needs you’re more likely to stay on track with your healthy eating and workouts in the days that follow.
3. Stay away from the scale
When you first start lifting weights, the best way to measure progress is by how your clothes fit notby pounds of weight loss, says Louis J. Aronne, MD, associate professor of medicine at Weill Medical College of Cornell University in New York City. Muscle is heavier than fat. So, when you begin, the scale may not budge, or it may even go up a few pounds. Don't panic! Muscle takes up less space than fat, making you look smaller. The first changes you'll probably see will be in your waistline and clothing sizes. The scale will catch up.
4. Kick your cardio into high gear
Your metabolism may stay revved up to five times longer after a vigorous aerobic workout than after an easy one.
5. Spicy food
A few small studies from Japan have shown that eating a fiery red pepper-spiced meal may boost metabolism up to 30%. One downside: They used a lot of red pepper—between 5 and 6 teaspoons per meal.
6. Sip green tea
In a study from Switzerland, 6 out of 10 men who took a green tea supplement (the equivalent of 1 cup of green tea) three times a day with their meals, burned about 80 more calories during the following 24 hours than those who took a caffeine pill or a dummy pill. The researchers believe that flavonoids in the tea were responsible for the metabolism boost.
7. Eat your Sleep Switch at Supper
Don’t count sheep, eat lamb! One serving of New Zealand or Domestic North American Lamb contains 398mg - 415mg respectively. Or, have a serving of turkey. Tryptophan, an amino acid found in most meats, has demonstrated powerful sleep-inducing effects. A recent study among insomniacs found that just 1/4 gram—about what you’ll find in a skinless chicken drumstick or three ounces of lean turkey meat—was enough to increase hours of deep sleep significantly. And that can translate into easy weight loss.
Any tryptophan-containing food, which includes nuts, chicken, fish, lentils, and eggs, can help usher in sleepiness. If you're the type who can't sleep on an empty stomach, a healthy source of fat like avocado or nut butter can help stave off hunger, slow the absorption of carbohydrates, while providing restorative properties. For example avocado promotes collagen production and has anti-aging properties.
8. Try the Gabriel Method
Your body’s hormonal environment is crucial to how your body uses the food you eat.
It’s the hormonal influence on fat storage that makes all the difference. If more people understood the role of hormones in fat, we’d finally be able to kill the myth that losing weight is a “simple” matter of calories in vs. calories out. If, your insulin levels are low enough when you go to bed, you’re going to burn fat—while you sleep! Always stop eating at least 1-3 hours before you go to sleep. For more info check out :
9. Have a Unsweetened Mint or Camomile Tea
Certain scents can make your mouth water, and others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month! Banana, green apple, and vanilla had similar effects. Camomile has soothing and calming properties.
10. Give yourself a bedtime
You know you need to get enough sleep, but somehow a busy schedule—or a new TV season—always gets in the way of your beauty rest. Here’s motivation to hit the sack on time: By committing to a healthy number of snoozing hours per night (the Mayo Clinic recommends 7 to 8 hours), you burn more calories throughout the day—even when you’re inactive. An American Journal of Clinical Nutrition study found that well-rested people’s resting energy expenditure was 5 percent higher than that of their tired peers. They also burned 20 percent more calories after eating than sleep skimpers. Related research found that lack of sleep makes fat cells less sensitive to insulin, a metabolic change linked with obesity.
11. Shut off all screens
1-2 hours before you get ready for bed, shut down all bedroom electronics. Manchester University researchers found that short-wavelength blue light, which is emitted tablets and smartphones, disrupts the body’s production of melatonin and, as a result, could disrupt metabolism. Set yourself a cut-off for before-bed television time, too. Singapore researchers linked long television screen time with higher levels of triglycerides (associated with metabolic syndrome and diabetes) and lower adiponectin (a protein involved in regulating glucose levels and fatty acid breakdown).
Did you know lean people watch less TV? A recent analysis of studies found that for every two hours spent watching TV, the risk of developing diabetes, developing heart disease, Alzheimers, and early death increased by 20, 15 and 13 percent, respectively. Scientists are still figuring out exactly why sitting is so detrimental to health, but one obvious and partial explanation is that the less we move, the less fuel we require; the surplus blood sugar floods the bloodstream and contributes to diabetes and other weight-related risks, and sitting for extended periods decreases lymphatic and blood flow which makes it harder for the body to expel toxins and stress hormones like cortisol which promotes fat gain.
Research suggests that the more electronics we bring into the bedroom, the fatter we get—especially among children. A study in the Pediatric Obesity journal found that kids who bask in the nighttime glow of a TV or computer don’t get enough rest and suffer from poor lifestyle habits. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices.
TIP : Instead try reading a book or magazine article, or print off this one and read it as you unwind before lights out! Or listening to smooth relaxing music.
12. Turn down the Thermostat
Sleeping in cooler temperatures could help you burn more calories overnight. People who slept in rooms cooled to 66 degrees burned more than 7 percent more calories while they dozed than sleepers in warmer rooms, reported a study in the journal Diabetes. A likely reason: Their bodies worked harder to raise core temperature to a stable 98.6 degrees, which torches calories. While 7 percent doesn’t sound like much, it could help you burn an extra 100 calories over 24 sleeping hours. When you’re watching the scale like a hawk, every bit helps.
A striking new study published in the journal Diabetes suggests that simply blasting the air conditioner or turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat—fat keeps you warm by helping you burn through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)
13. Get Blackout Shades
Light-blocking curtains make a huge difference when it comes to falling asleep. Outside light makes it harder for your mind to shut down, even if you think you’re immune to such instinctive signals. Melatonin, the hormone involved in putting your body to sleep, is compromised when light is present. Darken your room so that going to bed, even early, feels natural.
14. Take a Hot Shower
If you normally bathe in the A.M., listen up. “A hot shower is great for ensuring a good night’s sleep because it can help relieve tension and relax sore muscles. Additionally, it can increase the level of oxytocin—a "love" hormone released by your brain—which can be very soothing,” says Falamas. The heat from the shower also gives your body temperature a lift, resulting in a quick drop in temp when you get out and towel off, a dip that helps relax your entire system. A hot bath will also have the same effect. Plus, it will free up more time in the morning for you to eat a healthy breakfast which is crucial to loosing extra fat weight and boosting your energy and effectiveness throughout the day.
15. Try Any Type of Yoga
Striking some poses before bed can have a powerful influence on sleep quality because of yoga’s focus on breathing and meditation. Yoga offers a variety of benefits, from increased flexibility and strength to a calmer mind.
16. Make More Love
Wanna sleep better and lose more weight? Have more sex. A new study published in the Journal of Sexual Medicine shows that for every extra hour of sleep women got, their sexual desire increased accordingly. And a separate study showed that the more sex you get, the better you sleep, and the more weight you lose. Ever wonder how many calories you burn during sex? Thanks to new research from the University of Montreal—and 21 couples we now know more about than our best friends—we have the answer. Men burn 100 calories in the average sheets session, while women expend 69. The typical romp lasts 25 minutes from the start of foreplay to the end of the deed, but that’s just an average—the times varied widely in the study, and ranged between 10 and 57 minutes. The longer the session, the more calories burned. At this point you’re probably thinking, “How the heck did they find this out?” And it's true that previous studies on the topic generally required sex in a lab with electrodes, cables, cuffs, and a mask worn over the mouth—which, as you can imagine, limited pleasure for all but the most sexually adventurous subjects. But new technology allows the same information to be calculated from an unassuming armband that can be worn at home, leading to more realistic data.
In other studies, Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.
KISSING: 68 CALORIES PER HOUR
Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. "If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour," says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: "Kiss in unusual positions," she recommends. "Have the guy on his back and do 'plank pose' or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
UNDRESSING: 8+ CALORIES TOTAL
You probably don't put much thought into undressing when you're getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one's clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here's what is: By upping the energy you put into undressing, you can burn some extra calories. Don't just strip down in seconds, says Kinzbach; instead, "draw it out and make it part of your foreplay, while getting a great a workout going." Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. "Find your favorite silk scarf, and do a seductive dance with it," she says.
MASSAGING: 80+ CALORIES PER HOUR
Who doesn't like a good rubdown from their partner? But if you're the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn't to speed things up. Instead, consider going slower, recommends Kinzbach. "This may seem counterintuitive to burning calories," she says, "but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it's better on your body, and standing to give a massage burns more calories."
HAVING SEX: 144+ CALORIES PER HALF-HOUR
You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. "If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout," she adds. "Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes." Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
GIVING ORAL SEX: 100 CALORIES PER HALF-HOUR
Here's a stat you don't hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). "Also you can do a little yoga, suggests Kinzbach. "Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation." Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
USING YOUR HANDS: 100 CALORIES PER HOUR
Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. "Get lots of stuff going at once," suggests Kinzbach. "Try really slow sensual strokes, and position yourself so that you can use your body as well." Rocking your body against his and varying the pressure and frequency can help, too, she adds.
ROMANTIC DANCING: 103 CALORIES PER HALF-HOUR
A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: "It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily," says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. "Add kissing, nibbling the neck and touch," suggests Kinzbach. And increase the pace, too!
MAKING OUT: 238 CALORIES PER HALF-HOUR
A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. "It gives way to heavy breathing, which gives way to a great calorie burn," she explains. But you can still maximize the workout by making it hotter and sweatier! "The hotter the room—think Bikram (a.k.a. "hot") yoga—and the sweatier the make-out session, the more calories you burn," adds Kinzbach. Also, try rolling around on the bed or changing your scenery. "Make it playful and erotic and you have a great combination for a pleasurable workout.”
17. Better Pillow & Bed = Better Sleep = More Calorie Burn
When it comes to a better night’s sleep, some gadgets are total ripoffs (like those as-seen-on-TV anti-snoring contraptions), but investing in the right pillow is key. Buying quality supportive mattress set for your body weight and type plus an orthopedic pillow or a decent gusted pillow that is the right firmness & thickness for your sleeping type keeps your neck & spine more properly aligned. You’ll not only sleep deeper longer, you’ll also wake up in the morning with no neck & body pain which will free you up to have easier and more productive workouts and burn more calories during the day. Plus, it will make you feel more alert throughout your day which will make you more productive at your career and avoid accidents with better reaction time too!
3rd Hand Smoke has harmful affects on Children & Adults
The Canadian federal government is finally proposing to raise the legal age for buying cigarettes to 21 and ban smoking on college campuses or inside condo and apartment buildings Canada wide as part of a new drive to dramatically curb smoking rates which has millions of Canadians happy to live in a healthier country and further phase out the toxic addiction of smoking which harms everyone including those who don't smoke - but are exposed to smokers. These numbers are not only from numerous online and social media polls, but also supported by Statistics Canada numbers showing that over 81% of Canadian residents who do not, or no longer, smoke from across the country that support various different political parties throughout every province. Now, many provincial governments and municipalities that are taking the current ban on smoking within 3-20 meters of front doors of buildings and air intakes a step better and are already taking the first healthy steps toward banning smoking anywhere in public parks also, such as the city of Kamloops, BC. Though the city of Kamloops has not implemented fines for contraventions yet, like some other cities, it is a positive step in the right direction to protect it's citizens including current and future residents that are able to vote for them in upcoming elections who support a smoke-free country.
The ideas are floated for discussion in a Health Canada paper that says the government wants to see smoking reduced to less than five per cent of the population by 2035 — a reduction of about two million people.
The current rate, based on a 2015 survey, is pegged at 13 per cent.
The consultation document also gives a cautious nod to the potential of vaping and new “heat-not-burn” cigarettes to reduce the harm of smoking, despite many public- health groups opposing the technologies.
The paper is being quietly distributed by the department as it develops a new national tobacco-control strategy.
“The government ... is committed to charting a new course in tobacco control that seeks to radically reduce the unacceptable burden inflicted on our society by tobacco use,” says the document.
One leading anti-smoking advocate says he is “delighted” to see Health Canada setting an aggressive target for reducing smoking, but disappointed it seems to have few concrete policy options in mind.
“I would have liked to see that (five per-cent goal) backed up with some indication that the government actually had a plan to achieve it, and was willing to be held ac‐ countable for achieving milestones along the way,” said Neil Collishaw, research director of Physicians for a Smoke-Free Canada. “We’ve had consultation on consultation on consultation and we still don’t have a renewed strategy.”
FEDERAL GOVERNMENT’S PLAN CALLS FOR NO TOBACCO SALES TO UNDER-21s
He advocates more substantive policies, like regulations that prod the industry to move away from conventional cigarettes and policies to combat discount pricing of some cigarette brands, a trend he says is blunting the anti-smoking effects of high tobacco taxes.
-Physicians For a Smoke Free canada - http://www.smoke-free.ca/eng_home/news_press.htm
-The Montreal Gazette online news
Mental Health Benefits of Exercise
Everyone knows that regular exercise is good for the body. But exercise is also one of the most effective ways to improve your mental health and lengthen your life and earning potential capability. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Evidence is clear for the benefits of exercise, yet psychologists don’t often use exercise as part of their treatment arsenal. Here’s more research on why they should.
When Jennifer Carter, PhD of the American Psychological Association, counsels patients, she often suggests they walk as they talk. "I work on a beautiful wooded campus," says the counseling and sport psychologist at the Center for Balanced Living in Ohio. Strolling through a therapy session often helps patients relax and open up, she finds. But that's not the only benefit. As immediate past president of APA's Div. 47 (Exercise and Sport Psychology), she's well aware of the mental health benefits of moving your muscles. "I often recommend exercise for my psychotherapy clients, particularly for those who are anxious or depressed," she says. Unfortunately, graduate training programs rarely teach students how to help patients modify their exercise behavior, Carter says, and many psychologists aren't taking the reins on their own. "I think clinical and counseling psychologists could do a better job of incorporating exercise into treatment," she says.
"Exercise is something that psychologists have been very slow to attend to," agrees Michael Otto, PhD, a professor of psychology at Boston University. "People know that exercise helps physical outcomes. There is much less awareness of mental health outcomes — and much, much less ability to translate this awareness into exercise action."
Researchers are still working out the details of that action: how much exercise is needed, what mechanisms are behind the boost exercise brings, and why — despite all the benefits of physical activity — it's so hard to go for that morning jog. But as evidence piles up, the exercise-mental health connection is becoming impossible to ignore.
Natural Mood enhancement
If you've ever gone for a run after a stressful day, chances are you felt better afterward. "The link between exercise and mood is pretty strong," Otto says. "Usually within five minutes after moderate exercise you get a mood-enhancement effect."
But the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.
Some of the evidence for that comes from broad, population-based correlation studies. "There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," says James Blumenthal, PhD, a clinical psychologist at Duke University.
Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise makes us feel so good, why is it so hard to do it? According to the Centers for Disease Control and Prevention, in 2008 (the most recent year for which data are available), some 25 percent of the U.S. population reported zero leisure-time physical activity, and the stats for in Canada are about 50% on average over most age groups according to Stats Canada.
Starting out too hard in a new exercise program may be one of the reasons people disdain physical activity. When people exercise above their respiratory threshold — that is, above the point when it gets hard to talk — they postpone exercise's immediate mood boost by about 30 minutes, Otto says. For novices, that delay could turn them off of the treadmill for good. Given that, he recommends that workout neophytes start slowly, with a moderate exercise plan.
Health benefits from regular exercise that should be emphasized and reinforced by every mental health professional to their patients include the following:
Mental health & physical health service providers can thus provide effective, evidence-based physical activity interventions for individuals suffering from serious mental illness as well as for those seeking overall general health and productivity as a proactive preventative health measure. Further studies should be done to understand the impact of combining such interventions with traditional mental health treatment including psychopharmacology when necessary and psychotherapy. Even for those with no chemical imbalance or mental illness, for those who are just going through something temporary like the adjustment period after a loss such as the loss of a loved one or processing a big change in life, the evidence is clear even moderate activity 3-4 days per week for 30-60 minutes such as a brisk walk, swimming laps, or a dance class can be very effective in providing benefit in multiple areas of health including mental health and productivity.
Data Sources: HelpGuide.org , the APA.org, statcan.gc.ca, and ncbi.nlm.nih.gov.
Fat Loss: Positive Change Part 1
Creating positive changes in your life is tough. It can be scary. Fear is a great obstacle to change and the hardest antagonist to our success is usually ourselves. To internally struggle with oneself and decide what we truly want is challenging for many people.
Sometimes we may be afraid of losing our relationships. Many people have relationships that are based on negative behaviors and unhealthy choice. Or is can be fear of the unknown, fear of failure, even fear of success, are common barriers to overcome to achieve success. Everyone at some point in life have been afraid that we’ll try and find that we don’t have what it takes — that we’ll discover limits to our abilities that will feel devastating, but success is attainable if you never give up - One step at a time - one opportunity at a time we can do it. If you don't have a skill go back to school or get proper training, and surround yourself with positive people that are on the same path to that goal or have attained it already to learn from them and encourage each other to face those challenges and to persevere until you win.
So how can you create positive changes in your life? Below are some insights that can help:
The main key is to develop consciousness about the current situation, if you’re in denial about the issue, you won’t be motivated to make any changes. One way to develop consciousness is to pay attention to feedback from people who care about you and have your best interests at heart. For instance, if loved ones are saying you have a problem with emotional eating or drugs or alcohol, consider their words. You may not be an expert on yourself at all times, on all topics, and if the person sharing a concern with you is someone that you trust and you know that they love & care for you, it may be time to do some self reflection and observation.
Another option is to keep a record of your habits even if it's a brief note log on a piece of paper next to your bed or on the fridge. Include the times, amounts, and circumstances under which you partake, and log the consequences which ensue. You will then be more conscious about the impact of those habits in your life.
Letting Go of Limiting Beliefs
Many people believe deep down that they are limited in ways they are not. This can prevent people from pursuing positive changes in the first place. For instance, a young woman who believed she wasn’t smart enough to earn a college degree because of her poor grades in high school. She realized that those low grades were actually more of “a reflection of a lack of effort and commitment than her capacity to learn.” Relinquishing that false belief helped her refocus on her education.
Identifying your personal limiting beliefs can be tricky. You have to think about how you think about yourself … If you experience a great deal of difficulty doing so, a brief course of therapy or workshop would help rather quickly.
Making Small Changes
Making small, meaningful changes right now can build to bigger changes in the future. For instance, if you at at the store park farther away from the front door or take the stairs instead of the elevator to burn extra calories, as every little bit adds up in the long run. If you are bored or not feeling happy and you have free time then don't choose to stare at the fridge or buy junk food, instead choose something positive and active to do like putting on music you like and dance anywhere you are, or go for a walk, bike ride, snow shoeing, or go for a gym workout - you don't need a membership if you can't afford it as most gyms offer a drop-in option that is under $15 and you can shower there to save on your hot water bill to get a bigger bang for your buck. Inviting a friend to do something like a hobby you enjoy or to try something new. Maybe take a class of any kind or small group personal training being offered in your city or town that you haven't tried before - open your mind to new possibilities that are healthy and productive.
Not Giving Up After Failure
"We feel like we have failed if change doesn’t happen right away,” said Hibbert, author of the memoir This is How We Grow. Or we stop working on the issue because we run into stubborn challenges. Change is all about continuing to overcome and learn from the roadblocks. The only failure, as they say, is in giving up.
Behaving As If
“Often behaving ‘as if’ you were in a more positive position [i.e., ‘faking it until you make it’] can create the neural pathways in your brain needed to make those very changes. Make your motivation the caboose, not the locomotive.
In other words: Become the change you envision. The motivation for more momentum will often follow.
Having Non-Biased Support
There is importance of having “non-biased sources of support and coaching.” This might come from therapists, religious leaders, licensed trainers, coaches, or even mentors that have lived through and succeeded in reaching the goal that your trying to reach. These individuals can provide important insights and shifts away from fear, conditioning, or lack of vision. As just mentioned regarding mentors, other keys to positive change includes seeing others who have overcome similar obstacles and gaining insight and making a decision, such as “my long-term health is worth making some uncomfortable changes in my life." People have to see that a better life awaits them beyond the relative comfort of their current problems.
Change is an inevitable constant in life. Sometimes it feels terrible, but it’s up to each of us to determine where and how it goes, but you can get there. Anybody is capable of change, and it is never too late for change.
Here is a video of just some famous people who kept trying after every failure until they succeeded - Check it out:
30 Simple Steps to Lose Fat Naturally
1. Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full. Faster eaters are much more likely to become obese, compared to those who eat more slowly. Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.
2. Eat Whole, Single-Ingredient Foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods. By doing this, you eliminate the vast majority of added sugar, added fat and processed food. Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits. Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly. Weight loss often follows as a natural “side effect” of eating whole foods.
3. Add Protein to Your Diet
When it comes to weight loss, protein is the king of nutrients. Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet. Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.
4. Stock Up on Healthy Foods and Snacks like fruits, veggie snacks, or small amounts of nuts.
Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthy. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include organic light yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
5. Limit or Eliminate Your Intake of Added/Additional Sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer. On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it. Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains. Minimizing your intake of added sugar is a great way to improve your diet.
6. Drink Water
There is actually truth to the claim that drinking water can help with weight loss. Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar (22, 23).
7. Drink (Unsweetened) Coffee
Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds. Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn. Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories naturally.
8. Brush Your Teeth After Meals
Many people brush or floss their teeth after eating, which may help limit the desire to snack or eat between meals. This is because many people do not feel like eating after brushing their teeth. Plus, it can make food taste bad. Therefore, if you brush or use mouthwash after eating, you may be be less tempted to grab an unnecessary snack.
9. Avoid Liquid Calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage. It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.
11. Fast Intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method and the eat-stop-eat method. Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.
12. Drink (Unsweetened) Green Tea
Green tea is a natural beverage that is loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. Matcha green tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
13. Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fibre, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
14. Count Calories Once in a While
Being aware of what you’re eating is very helpful when trying to lose weight. There are several effective ways to do this, including counting calories, keeping a food diary or taking pictures of what you eat. Using an app or another electronic tool may be even more beneficial than writing in a food diary. I recommend Fitbit as it is even more convenient for comprehensiveness and synchronized than that My Fitness Pal & the Nike Run apps alone, and can even work with many function including count some of your steps via your smart phone even if you don’t own a Fit bit wearable device like the Fitbit Flex 2 that I pre-ordered last week that is water proof and can even be worn in the shower or pool, plus it can be recharged after 4-5 days and also has the options of additional accessories/holders for it that come in surgical grade steel that has a nice 22 karate gold plating for a selection of jewellery types to place it in & wear when you need to take it with you for more business or formal black tie events. Note- the sports band is the only one that keeps the actual Fitbit device water proof though. They are about $129 CAN which is a fair price for such a useful tool for health monitoring and sleep tracking too. Fitbit Canada https://www.fitbit.com/ca
15. Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes. People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones. Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more.
16. Try a moderate to Low-Carb Diet
Many studies have shown that low-carb diets are very effective for weight loss. Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories. This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet. A moderate to low-carb diet can also improve many risk factors for disease. But balance is the key because too much protein can cause some risk factors for disease also like gout and cancer, so having healthy balance and moderation is the true key to life long success for a healthy nutritional intake of fuel.
17. Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
18. Replace Some Fat with Coconut Oil
Coconut oil is high in fats called medium-chain triglycerides, which are metabolized differently than other fats. Studies show that they can boost your metabolism slightly, while helping you eat fewer calories. Coconut oil may be especially helpful in reducing the harmful belly fat. Note that this does not mean that you should add this fat to your diet, but simply replace some of your other fat sources with coconut oil.
19. Add Eggs to Your Diet
Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients. High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein. Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.
20. Spice Up Your Meals
Chili peppers and jalapeños contain a compound called capsaicin, which may boost metabolism and increase the burning of fat. Capsaicin may also reduce appetite and calorie intake
21. Take Probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss. Studies have shown that overweight and obese people tend to have different gut bacteria than normal-weight people, which may influence weight. Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation. Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss. I recommend a high quality version that is effective is ALWAYS kept refrigerated, that also has at least 10 strains & 30 billion cultures per dose such as my favorite choice: Renew Life Ultimate Flora in 50 Billion that can be purchased at most organic grocery stores or online:
22. Get Enough Sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation (91, 92).
23. Eat More Fiber
Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones. Ultimately, this makes us eat less naturally, without having to think about it. Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity. Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
24. Supplement With Glucomannan
Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam. Glucomannan is low in calories, takes up space in the stomach and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria. Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.
25. Combat Your Food Addiction
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods. This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction. Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat or both. The best way to beat food addiction is to seek help.
26. Do Some Sort of Cardio
Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health. Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight. Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease.
27. Add Resistance Exercises
Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before. By lifting weights regularly, you’ll be able to prevent this loss in muscle mass. As an added benefit, you’ll also look and feel much better.
28. Use Whey Protein IF your NOT allergic to Dairy
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake. One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass. Just make sure to read the ingredients list, because some varieties are loaded with added sugar and other unhealthy additives.
29. Practice Mindful Eating
Mindful eating is a method used to increase awareness while eating. It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat healthy in response to those cues. Mindful eating has been shown to have significant effects on weight, eating behavior and stress in obese individuals. It is especially helpful against binge eating and emotional eating. By making conscious food choices, increasing your awareness and listening to your body, weight loss should follow naturally and easily.
30. Focus on Changing Your Lifestyle
Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time. Instead of focusing only on losing weight, make it a primary goal to nourish your body with healthy food and nutrients. Eat to become a healthier, happier, fitter person — not just to lose weight.
Benefits of Cold Showers
Most of us have been caught in that skin-cringing, and often dreaded moment of being the last one to shower. If you haven't then chances are that you've had someone walk into the bathroom, and flush the toilet mid-shower, leaving you covered in bone-chilling cold water, but this may actually be advantageous to our health. An icy shower could burn an extra 500 calories a day. Coined as the “James Bond Shower,” or often referred to as a “Scottish Shower,” turning the temperature down to freezing cold at the end can provide surprising benefits for our body and skin.
There are two kinds of fat in your body: white fat and brown fat. White fat is the bad guy (think the Joker) and brown fat is the good guy (think Batman). White fat is the body fat we all know and struggle to get rid of. When we consume more calories than our body needs to function and we don’t burn those calories for energy, they are stored as white fat, which tends to accumulate at your waist, lower back, neck, and thighs. Brown fat is the good guy you might have never even heard of, and its function is to generate heat to keep your body warm. Here’s the good news: when brown fat is activated due to extreme cold, it burns calories to keep you warm, which could provide a helpful assist in your weight loss plan. How much of an assist? Studies in The New England Journal of Medicine found making yourself cold activates ‘brown fat' – a good type of fat which generates heat, increases metabolism and burns off 'bad' white/yellow fat. Scandinavian researchers found that exposure to cold temperatures increased the metabolic rate of brown fat by fifteen fold, which could help a person drop nine pounds in a year if sustained. Scientists have known about brown fat for decades. Small mammals and human infants have deposits of it around their shoulder blades. It generates heat and helps maintain the body's core temperature. But until now, conventional wisdom held that brown fat dwindles with age and becomes physiologically unimportant.
Three studies in the current issue of the New England Journal of Medicine overturn that dogma. More importantly, they point to the possibility of a whole new way to help people lose weight and keep it off. "Up to now, the vast majority of interventions have been targeted toward energy intake — meaning reduction of food intake," says Francesco Celi of the National Institutes of Health. "This is a new tack, a new development." Scientists are beginning to work on ways to increase people's stores of brown fat and to turn up its metabolism to make it burn calories faster. The idea is to rev up the body's "good" fat to help it burn off the "bad" fat. It wouldn't take much, says Dr. Aaron Cypess of Joslin Diabetes Center in Boston, an author of one of the new studies. "We calculate that if you had three ounces' worth [of brown fat], that would be enough, if maximally stimulated, to burn up 400 to 500 calories per day," Cypess says. "A little bit could go a very long way."
By looking at high-tech imaging scans of nearly 1,800 people, Cypess and his colleagues discovered that almost all adults have small deposits of brown fat around their collarbones and in their necks. Women have twice as much on average as men. But even so, most women have only about a half-ounce of brown fat. White fat is accumulated when we consume more calories than our body needs to function, and we don’t burn these calories for energy. This body fat piles up at our waist, lower back, neck, and thighs, and is the one we all struggle to eliminate. Brown fat is the good fat, which generates heat to keep our bodies warm, and is activated when exposed to extreme cold, according to the Joslin Diabetes Center, a Harvard Medical School affiliate. Thus, cold showers can promote brown fat activity.
The new studies, which also come from the University of Maastricht in the Netherlands and centers in Finland and Sweden, provide some other new insights about brown fat:
— People have less of it as they age.
— Obese people have less than lean people.
— It's activated by spending even a little time in a chilly room.
Major Benefits of Cold Showers and a Slightly Cooler Home in the Winter:
1. Increased Alertness & Better Mood
2. Stimulates Fat Loss
3. Improves Immunity & Circulation
4. Refines Skin & Hair
5. Speeds up D.O.M.S. for shorter muscle soreness & recovery after workouts and athletic events
6. Eases Stress & Relieves depression
* Additional benefits from having the temperature turned down for your showers all year long and in your home during winter are it will also save you money on your hydro and natural gas bill and help lower blood pressure to help you sleep better at night and let's face it EVERYONE could use at least a little more sleep each night for better muscle & connective tissue recovery, higher fat burn count nightly, lower stress and illness rates, better mood for better relationships, better sex drive, better motivation to work out and live a healthy life style, and have more energy for your daily life, not to forget studies show those who have less stress and get better sleep not only are more likely to be thinner but also make 17% more money annually, the list goes on. Having a better and happier life is a comprehensive thing to grasp and the best way to achieve it and keep it is to make small choices daily to make it better and take better care of oneself one moment and one choice at a time, that way the big healthy life changes creep up on you and you will win! Try and pass it on.
Never Ignore These 11 Heart Symptoms
If something went wrong with your heart, would you know it?
Not all heart problems come with clear warning signs. There is not always an alarming chest clutch followed by a fall to the floor like you see in movies. Some heart symptoms don’t even happen in your chest, and it’s not always easy to tell what’s going on.
"If you're not sure, get it checked out," says Charles Chambers, MD, director of the Cardiac Catheterization Laboratory at Penn State Hershey Heart and Vascular Institute.
That’s especially true if you are 60 or older, are overweight, or have diabetes, high cholesterol, or high blood pressure, says Vincent Bufalino, MD, an American Heart Association spokesman. "The more risk factors you have," he says, "the more you should be concerned about anything that might be heart-related."
Especially watch out for these problems:
1. Chest Discomfort
2. Nausea, Indigestion, Heartburn, or Stomach Pain
3. Pain that Spreads to the Arm
4. You Feel Dizzy or Lightheaded
5. Throat or Jaw Pain
6. You Get Exhausted Easily
9. A Cough That Won’t Quit
10. Your Legs, Feet, and Ankles Are Swollen
11. Irregular Heart Beat
Swimsuit Season is Approaching
Having trouble getting in shape? Do you want to loose fat and gain lean muscle so you feel great, but your in pain due to old injuries that make it difficult for you? A personal trainer can provide creative, effective workouts because they are custom tailored to you, as well as prevent injuries, ensure you hit your goals, and provide consistent, non-judgmental support and health education in the particular areas that are currently not working for you thus adequately facilitate you so that you can reach your goals and desires for success.
Working out with a personal trainer increases your fitness-goal success rate by over 30 percent, according to a study published in the Journal of Sports Science & Medicine. The study found that the influence of direct supervision during workouts had a huge effect on the outcome of training. The university medical research study results suggest that one-on-one personal training is an effective method for changing attitudes and thereby increasing the amount of physical activity. Secondly, it seems that using problem-solving techniques is of value for successful behavior change and attaining successful outcomes. Remember that in the beginning getting used to working out regularly and performing well is much less intimidating when you have a personal trainer showing how to workout properly and look good doing it. More importantly it will make that process much safer as it will not only help get rid of joint pain in the long run, it will also help prevent injuries and lessen the chance of failure to get the body you want if you fully commit to the necessary changes in and out of the gym, eg. 7-8 hours sleep nightly, and holistic clean and balanced macro-nutrient eating what is recommended for you while taking into consideration any medical contraindications and allergies. To be truly successful at anything one needs a positive or at the least neutral attitude to learn or re-learn functional methods, get proper technique training from a professional personal trainer, determination to not give up when parts/segments of training seem challenging, and be prepared to make changes at home not just at the gym to achieve optimal results in various factors, including not only looking healthier- but feeling great, and fully enjoy the maximized benefits of better health and disease prevention and premature aging. Workouts don’t have to be incredibly intense, a trainer doesn’t have to be scary or intimidating. You may be surprised to find out working out can be fun. Sure, I’m serious when it comes to training because I want to help you get the results you’re looking for. But I’m also light hearted, laugh quite a bit and enjoy having a good time no matter what I’m doing.
On a Budget? Try a different approach to personal training
If your lifestyle, or your wallet, can't accommodate regular in-person sessions with a trainer, that's okay. Meeting with a trainer a handful times can help you dial in things like form and proper programming, and give you fresh ideas for workouts. You can also get personal attention via the web. Countless services and trainers now allow you to hire a personal trainer and workout via web cam, which is great if you spend a lot of time traveling.
A more affordable alternative, small group training, offers many of the benefits of a personal trainer and typically cost $20–$40 each per session depending on how many people are in your group up to 8 people. So you can share cost with family or friends and train together, which can also make it fun and helps the time in session seem to go by faster. It's best for those who needs a little extra competition and camaraderie built into a workout and for those that want invest in the benefits of taking good care of one's health but is also on a stricter budget.
For more information or advice call (250) 263-2156.
Working Out Pregnant
Although you may not feel like your able to continue working out at the intensity that you did before your pregnancy until the appropriate time after birth and recovery time has occured, and you will likely need to decrease the load of weights that you lift gradually as your pregnancy progresses, yet most women and the baby benefit greatly from expectant mothers exercising throughout their pregnancies - with the exception of some high risk pregnancies that need special care and medically prescribed strict sedentary bed rest. But for most pregnancies working out during that time is very beneficial. You'll need to discuss your exercise plans with your doctor or other licensed health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:
While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes. Here is some good general guidelines to consider when working out during pregnancy AFTER discussing your custom needs and guidelines with your doctor and your licensed personal trainer with proper prenatal accreditation:
Zen Yahweh Fitness® will help you achieve your goals with accredited training and positive encouragement to help you stay focused as you continue to commit to your goals of an active life style, with balanced nutrition. Zen Yahweh Fitness will tailor an exercise program for your specific needs and encourage regular attendance to workouts, because consistency of regular training and alternating workout variants, accompanied by portion control and a balanced diet are key to your success!