Motivation
People tend to ask me about a healthy lifestyle and what a healthy lifestyle looks like.
The normal expectation is for me to talk about food and exercise. Healthy living goes much deeper than considering moving more and eating better.
With the complexities of our modern living, we need to consider health in a broader sense than, what we eat and how we move.
Incorrect information about nutrition and exercise abounds.
Our complex world puts an enormous amount of pressure on us.
Our daily chaotic lifestyles make it difficult to build healthy habits.
We disconnect from people as a result of our reliance on digital connectivity.
When I reflect on my health, here are the three categories under which I engage and which I aim to improve:
Increase Self-Awareness
There are several effective methods for increasing self-awareness, including:
Journaling: Writing down your thoughts and emotions on a regular basis can help you gain insight into your inner workings.
Meditation: Meditation practices such as mindfulness can help you become more aware of your thoughts, emotions, and physical sensations in the present moment.
Therapy: Talking to a therapist or counselor can help you gain insight into your thoughts, emotions, and patterns of behavior.
Self-reflection exercises: There are various self-reflection exercises such as “The Johari Window” that can help you understand how you see yourself and how others see you.
Keeping a gratitude journal, where you record things you are thankful for can also help improve self-awareness by focusing on the positives in your life.
It’s important to note that different methods may work better for different people, and it may take some experimentation to find the methods that work best for you.
A healthy lifestyle starts with self-awareness.
Habits
There are several effective strategies for creating and maintaining healthy habits, including:
Start small: Begin by making small changes to your routine, such as taking a short walk after dinner or drinking a glass of water in the morning. These small changes can build momentum and make it easier to adopt more significant habits over time.
Use triggers: Associate your new habit with an existing habit or activity, such as brushing your teeth or making your bed. This can help create a “cue” that triggers your new habit.
Create a routine: Incorporate your new habit into your daily routine, such as setting aside time in the morning or evening to practice meditation or exercise.
Be consistent: Stick to your new habit as consistently as possible, even if it means making adjustments to your schedule or other habits.
Get a support system: Share your goals and progress with friends, family, or a professional to get support and encouragement.
Make it measurable: Set specific, measurable goals for your habit, such as “I will exercise for 30 minutes three times a week.” This will help you track your progress and stay motivated.
Reward yourself: Give yourself a reward every time you complete a habit, it can be something small like a treat or something bigger like a vacation.
A healthy lifestyle can only be achieved by consistently engaging in healthy activities. Make it a goal to foster the habits that serve you.
It’s important to remember that creating and maintaining healthy habits takes time and effort, and setbacks are a normal part of the process. It’s also crucial to be patient with yourself, and don’t get discouraged if you slip up, just get back on track.
Network
Creating strong and healthy people networks can be done through a variety of strategies, including:
Building relationships: Focus on building genuine, authentic relationships with people. This can be done by being a good listener, showing interest in others, and being generous with your time and resources.
Networking: Attend events and join groups or clubs related to your interests or industry. This can help you meet new people and expand your network.
Collaborating: Seek out opportunities to collaborate with others on projects or initiatives. This can help you build stronger relationships and create mutually beneficial connections.
Being authentic: Be true to yourself and communicate your values, interests, and goals clearly. This will attract people who share similar values and interests.
Building trust: Trust is a key component in any relationship, to build trust with others, be reliable, honest, and transparent in your interactions.
Connecting people: When you meet someone new, think about how you might be able to connect them with other people in your network who could benefit from knowing each other. This will help you build goodwill and strengthen your relationships with both people.
Showing gratitude: Show gratitude for the people in your network, and thank them for their help, support and advice.
Being open to new people and opportunities: Keep an open mind, be curious and willing to meet new people, be open to new opportunities and be willing to help others.
Remember, building strong and healthy people networks takes time and effort, and it’s important to be consistent in your efforts to maintain and strengthen your connections.
A healthy lifestyle includes strong and meaningful bonds with people.
Easy Weight Loss, Motivation
Both healthy habits and medication can be effective for weight loss.
Healthy habits, such as eating a balanced diet, getting regular exercise, and getting enough sleep, can help you lose weight over time. Your aim is to create a calorie deficit and increase muscle mass.
Medication can help you lose weight. It might help you suppress your appetite, increase your metabolism, or block the absorption of certain nutrients.
It is important to consult with a healthcare professional before starting any weight loss program, including the use of medication. They can help determine the best approach for you based on your individual needs and medical history.
The Case for Healthy Habits
Healthy habits are good for weight loss. They create a calorie deficit, which is necessary for weight loss. A calorie deficit occurs when you burn more calories than you consume.
Healthy weight loss habits include:
Eating a balanced diet:
Eat a diet that is high in quality animal protein, vegetables, and low-sugar fruits. Avoid added sugars and polyunsaturated fats.
Monitoring portion sizes:
Keeping track of the portion sizes of your food can help you control your calorie intake and prevent overeating.
Incorporating regular physical activity:
Aim for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity a week. Include strength training exercises twice a week. It will help you burn calories and increase muscle mass.
Getting enough sleep:
Aim for 7-9 hours of quality sleep a night. It can help regulate hormones that control appetite and metabolism. Create the environment for a good night’s rest. Make your room dark, and quiet, and have a routine to help you relax before you go to bed.
Managing stress:
Stress can lead to overeating and weight gain. Practice stress management techniques. Yoga, meditation, journaling, and deep breathing can help you manage stress and improve your health. Find what works for you.
Keeping a food diary:
Keep a food diary, it will help you become more aware of what you are eating. Identify any patterns or triggers that lead to overeating.
Monitoring weight and measuring progress:
Keep track of your weight and measure your progress. Stay motivated and make adjustments to your weight loss plan as needed.
Seeking support:
A support system can help you stay motivated and on track with your weight loss goals.
Weight loss is a gradual process and it’s important to be patient and not to get discouraged. Incorporate these healthy habits into your daily routine. You can achieve a healthy weight and maintain it over time.
Unlike crash diets or fad diets, healthy habits are easier to incorporate into your daily routine. They are also more likely to result in sustainable weight loss, rather than the yo-yo effect often seen with fad diets.
Medication for Weight Loss
Using medication for weight loss can have some disadvantages. Some of the potential downsides include:
Side effects:
Weight loss medications can cause side effects. Nausea, diarrhea, constipation, and headaches are common.
Dependence:
Some weight loss medications can be addictive and can lead to physical or psychological dependence. It’s important to be aware of this risk and use the medication only under the supervision of a healthcare professional.
Limited effectiveness:
Weight loss medications can help to suppress appetite or increase metabolism, but they are not a magic solution for weight loss. They need to be combined with healthy eating habits and regular exercise to be effective.
Cost:
Weight loss medications can be expensive, and many insurance plans do not cover their cost.
Not suitable for everyone:
Some weight loss medications may not be suitable for certain people. Those with certain medical conditions or those who are taking other medications. Consult a healthcare professional before starting a weight loss medication.
Risk of rebound weight gain:
When you stop taking the medication, you may regain weight if you have not developed healthy habits around eating and physical activity.
It’s important to remember that weight loss medication should be used under the supervision of a healthcare professional. It should be considered as a short-term solution, not a long-term one.
Why rather use healthy habits?
There are several reasons why you should consider using healthy habits rather than medication as a long-term weight-loss strategy:
Sustainable:
Healthy habits such as regular exercise, healthy eating, and getting enough sleep can be sustained over a long period of time. This means that you can continue to maintain a healthy weight even after you stop using medication.
Safe:
Healthy habits are generally considered safe, with few side effects. They do not carry the same risks as weight loss medication, which can cause serious side effects.
Better for overall health:
Healthy habits not only help with weight loss but also improve overall health and well-being. Regular physical activity can reduce the risk of chronic diseases, improve mental health, and increase energy levels. Eating a balanced diet can provide essential nutrients, and getting enough sleep can improve cognitive function and mood.
Cost-effective:
Healthy habits are a cost-effective way to lose weight and maintain a healthy weight over time, as opposed to purchasing expensive weight loss medications.
No dependence:
Healthy habits do not lead to physical or psychological dependence, unlike some weight loss medications.
Rebound weight gain:
When you stop taking medication, you may regain weight if you have not developed healthy habits around eating and physical activity.
It’s important to remember that losing weight and maintaining a healthy weight over time requires a multi-faceted approach. Strive to develop healthy habits and a balanced lifestyle.
A healthcare professional can help you develop a personalized plan that fits your needs and goals.
Motivation
Good habits are the building blocks of a successful and fulfilling life. These are the things that we do on a regular basis that help us to be more productive, healthy, and happy. In this article, we’ll take a closer look at some of the best habits that you can develop to improve your life.
Wake up early
One of the most effective habits you can develop is to wake up early. This will give you more time to get things done. You’ll be able to start your day feeling refreshed and energized. Waking up early has been shown to have many benefits. Improved mood, greater productivity, and even weight loss.
Exercise regularly
Regular exercise is essential for good physical and mental health. You can do cardio, strength training, or a combination of both. Regular exercise can help to reduce stress, improve sleep, and boost energy levels. The key is to find an exercise routine that you enjoy and to make it a regular part of your day.
Eat a healthy diet
What we eat plays a huge role in our overall health and well-being. Eat a healthy diet that is rich in animal products, vegetables, and low-sugar fruit. It will help to improve energy levels, reduce the risk of disease, and promote weight loss. It’s important to listen to your body and to focus on eating nutrient-dense foods that will keep you feeling full and satisfied. Always minimise the consumption of processed food. Food containing high amounts of sugar or processed carbohydrates will damage your health.
Read a book
Reading is a great habit to develop. It not only broadens your knowledge. Reading also improves memory and cognitive function, reduces stress, and increases vocabulary. It also provides an escape from reality and helps to relax the mind.
Organize and plan your day
Taking a few minutes to plan your day and get organized can save you hours of stress and frustration in the long run. It’s important to establish a morning routine to help you get your day off to a good start. Set aside time for important tasks, like work, exercise, and family time.
Practice gratitude
Cultivating an attitude of gratitude can have a profound impact on our well-being. Taking time each day to reflect on the things that we’re thankful for can help to reduce stress, improve mood, and increase feelings of happiness.
Get enough sleep
Sleep is essential for good physical and mental health. While the exact amount of sleep that we need varies from person to person, most adults need between 7 and 9 hours of sleep per night. Getting enough sleep can help to improve mood, boost energy levels, and reduce the risk of disease.
In conclusion, by developing good habits and practicing them, we can improve our quality of life. These habits can be simple and small, but they can make a significant impact on our daily lives. You can choose a habit or two to focus on at a time and gradually incorporate others as you see progress. Remember, forming a habit takes time, consistency, and patience.
Suggested reading: Atomic Habits by James Clear
Easy Weight Loss, Motivation, What To Eat
In this article, I’ll show you exactly how to start eating healthy. So sit back and relax as I take you through tips that will transform your eating habits. The key is sustainability for a lifelong health journey.
1. Understand Why You’re Doing This
Breaking a bad habit isn’t always easy. Do you know why? Because it took you years to adapt to that habit.
So, what do you do? Identify exactly why you want to start eating healthy and remind yourself of it.
Whatever your reason, write it down and place it where you can see it every day. Trust me, it helps! If your motivation comes from within, you’ll have a much greater chance of succeeding on this quest.
2. Go Easy on Yourself
If you want to build a sustainable lifestyle change, it’s going to take some time, so go easy on yourself. Don’t expect to change your eating habits overnight. After all, you built your current habits over many years.
That’s why you should start small. Reduce the number of unhealthy foods in your diet. Replace them with healthier options.
3. Clear out the Sugary and Highly-Processed Foods
Sugar is a sweet poison…period. It can inflict a lot of harm including heart disease, cancer, and diabetes. So, before you reach for your next bottle of soda or that big cup of ice cream, think twice.
One of the greatest sources of refined sugars is beverages. Think fruit drinks, soft drinks, energy drinks, alcoholic drinks, sweetened coffee, etc.
But asides from being sugar-laden, highly processed foods are bad.
So, what do you do? Clear out such foods from your fridge and pantry, because out of sight is out of mind.
But as I earlier stated, you may want to pace yourself. Do it gradually until there’s none left and resolve never to buy unhealthy foods again.
4. Introduce Clean Foods
Clearing out your pantry won’t make much difference in your health if you don’t stock up on healthy foods. But what are those, exactly?
Well think of it this way:
Any food that grows in the ground and spoils if not refrigerated is healthy. Unprocessed animal products, green leafy vegetables, some tubers, and low-sugar fruits are good examples.
Healthy foods have fiber, protein, healthy fats, vitamins, minerals, and even antioxidants.
Fill your kitchen and refrigerator with these kinds of foods. You’ll naturally eat more of them and develop a lasting taste for healthy diets.
Check out this article by Diet Doctor on what constitutes healthy foods.
5. Make Healthy Foods Available
If you’re serious about eating healthy, you need to surround yourself with healthy foods. This is because when you’re hungry, you’ll most likely eat the first thing you see. If that happens to be healthy foods, great. But if your cupboard is still loaded with bags of chips, then that’s what you’ll probably eat.
So, keep healthy foods anywhere you know you’ll look for food. On the kitchen cabinet, the cupboard, the refrigerator, on your desk at work… everywhere! Seeing these healthier food options can help to condition your mind to your new eating habit.
6. Eat on Smaller Plates
While it’s important to stock up on healthy foods, you still need to watch your portion sizes.
When you eat from large plates, you’re likely to eat more. Because it can trick your brain into thinking you haven’t had enough.
When you eat on smaller plates you’ll feel full more quickly.
7. Pay Attention to Labels
Before you buy any packaged product, look at what the food label says. If it contains too many artificial ingredients, then it’s probably not good for you, so drop it and look for another.
But how do you know if the ingredient is artificial? If the ingredient almost makes you bite off your tongue in an attempt to pronounce it. It’s probably artificial and you need to return it back to the shelf.
Always stick to products with all-natural ingredients and little or no sugars or artificial sweeteners.
I recommend not eating any products with a carbohydrate content of more than 5g/100g.
8. Drink Mostly Water
So far I’ve been discussing what to eat or not eat, but what you drink is just as important. And if there is one liquid you must constantly load up on, it’s water. You could never go wrong with this one.
So how much water should you drink? Quite easy, drink when thirsty. Do not force yourself to drink more than required to break your thirst
The Bottom Line
To start eating healthy isn’t as hard as most people would have you believe. All you need to do is start small and introduce at least one healthy food into your diet each day.
With those baby steps, you’ll eventually reach the point where every single meal you have on a daily basis is a healthy one.
Be sure to also keep yourself accountable by monitoring your progress. Remind yourself why you decided to make the change in the first place. It may seem daunting at the beginning, but as you keep at it, it’ll get easier, I promise.
Easy Weight Loss, Fasting, Inflammation, Low Carb, Obesity, What To Eat
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating.
It doesn’t specify which foods you should eat but rather when you should eat them.
In this respect, it’s not a diet in the conventional sense but more described as an eating pattern.
Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn’t have supermarkets, refrigerators, or food available year-round. Sometimes they couldn’t find anything to eat.
As a result, humans evolved to be able to function without food for extended periods of time.
In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.
Fasting is also often done for religious or spiritual reasons.
Types of Intermittent Fasting
Drink only water, coffee, tea, and other calorie-free beverages. No solid foods or calorie-containing drinks are permitted.
For example, if you finish dinner at 7 p.m. Monday and don’t eat again until 7 p.m. Tuesday, you’ve completed a 24-hour fast. Some people choose to fast from breakfast to breakfast or lunch to lunch. But which time frame works best depends on the individual.
A full 24-hour fast every other day can seem extreme and may be difficult for many people to maintain. It’s usually not recommended for beginners. But, you don’t have to go all in right away. Many intermittent fasting routines start with shorter fasting periods.
Here are 5 of the most popular eating patterns for adding intermittent fasting to your diet:
- Time-restricted eating. Involves fasting every day for 12 hours or longer and eating in the remaining hours. A popular example is the 16/8 method. It features a daily 16-hour fast and an 8-hour eating window wherein you can fit in 2, 3, or more meals.
- The 5:2 diet. The 5:2 diet involves eating as you normally do, five days a week. Restrict your calorie intake to 500–600 on the remaining two days.
- Eat Stop Eat. Eat Stop Eat involves a 24-hour fast once or twice per week.
- The Warrior Diet. The Warrior Diet was among the first popular diets to include a form of intermittent fasting. Eat small amounts of raw fruits and vegetables during the day and eat one large meal at night.
Pros and Cons of Intermittent Fasting
Some studies suggest that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss. That seems reasonable because reducing the number of calories you eat should help you lose weight.
Can intermittent fasting improve your health? Losing weight and being active help lower your risk of obesity-related diseases. Such as diabetes, sleep apnea, and some types of cancer. For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces calories.
Some research suggests that intermittent fasting may improve conditions associated with inflammation:
- Alzheimer’s disease
- Arthritis
- Asthma
- Multiple Sclerosis
- Stroke
Implement intermittent fasting with caution. Side effects may include:
- Hunger
- Fatigue
- Insomnia
- Nausea
- Headaches
To avoid these side effects, eat nutrient-dense food during the eating windows.
Intermittent fasting is safe for many people, but it’s not for everyone. Skipping meals may not be the best way to manage your weight if you’re pregnant or breastfeeding.
Talk to your doctor if you have kidney stones, gastroesophageal reflux, diabetes, or other medical problems.
What food goes best with IF?
One nonrandomized trial showed improved weight loss, blood sugar, and lipids with as little as 14 hours of daily fasting. With no change in the participants’ baseline diet.
That may not mean people can eat whatever they want during the eating window.
In our experience, people have more success with intermittent fasting when eating low-carb.
There is currently insufficient evidence that pairing one type of diet with IF is superior to another.
