5 Tips for Long Term Weight Loss Success

Losing weight can take a lot out of you, physically, emotionally, mentally. And many times, once it’s off, you feel like those calories will never return. But the sad truth is that we easily pack on the pounds soon after because we fall back into the same negative habits as before.

 

If you’ve lost some weight, follow these 5 smart tips to guarantee that you keep it off for good.

 

1.    Don’t diet

 

Dieters gain back their weight within 6 months to a year. Some even gain more than they lost after they stopped dieting. So instead of following some 10-week eating plan, why not change your entire outlook on food?

 

Food shouldn’t be a substitute for anything. That’s the first rule. Food should be eaten for nourishment and sustainability. It should taste good and look good as well to appeal to all your senses without being loaded with processed sugars and oils.

 

Make it a habit to eat foods rich in fiber, protein, omega-3 fatty acids, minerals and vitamins, like fruits, vegetables, whole grains, meat, and fish. These give you the sense that you’re full for longer, and they contain few calories. Use aromatic vegetables like onions and garlic, as well as spices and herbs to make your food look, smell and taste delicious. You can also use condiments to add flavor to your dishes.

 

Another great trick to boost your metabolism and keep those calories burning all day is to eat small amounts several times throughout the day. Use small plates and enjoy a nourishing dish every 3 - 4 hours. This helps maintain blood sugar levels, so you don’t feel that slump in the afternoon while keeping your energy levels up and calories at a minimum.

 

Also try to really focus on what you’re eating. Most of the time, we’re too busy or tired to notice how our food even tastes. This is one of the worst habits you can have because it forces you to eat more than you should and leaves you feeling bloated and heavy. Instead, take a few seconds to appreciate your food; its texture and smell. 

 

Taking in the whole experience of eating allows you to enjoy your food more without having the need to overindulge and eat more than you should.

 

Also, never underestimate the power of water. Drinking lots of water daily, especially before meals, keeps your body hydrated, increases metabolism and helps you burn off more calories. You can add vegetable or fruit slices for a healthy kick.

 

2.    Strengthen your muscles

 

As we age, we lose muscle mass which is why it’s crucial to start strengthening your muscles to prevent fatigue, loss of balance and weak bones. Also, muscle tissue burns more calories, even when you’re not working out, than fat. Yet another reason to stretch and pump those muscles.

 

3.    Accept the setbacks

 

There will be days when you’re faced with difficult decisions, like a party at work or going out with friends. If you can plan ahead, then you’re one step ahead of the game. You can fill up on healthy snacks before the event, or even have something in your bag you can munch on like carrot sticks or a granola bar.

 

There will also be cravings that gnaw at you until you can’t take it anymore. More often than not, cravings are never really about the food. They can be a signal that your body lacks a certain mineral. For example, when you crave chocolate, what your body is really saying is that it’s lacking in magnesium. 

 

Cravings could also be a reaction to a stressful day at work, or an emotional problem you’re going through. All cravings last about 20 minutes so find something to distract yourself; watch TV, read a book, even brushing your teeth will quickly kill off your craving.

 

4.    Surround yourself with supportive friends and family

 

People who believe in the same things as you make it easier to enjoy a healthy, well-balanced lifestyle. They support you and believe in what you’re doing, and sometimes even take the time to be your workout buddy or prepare meals with you. And, in turn, they become your accountability partner so that if, and when, you slip up, you have someone that provides understanding and support.

 

5.    Exercise

 

The suggested minimum for maintaining weight loss is 250 minutes per week. This comes down to about 45-50 minutes of moderate activity for 5 days. While these numbers may seem disheartening, it’s actually simpler than you may think. Pick an activity you enjoy, as walking, swimming, gardening, and start at your own pace. You can also mix and match, so you don’t get bored. To make things even more fun, get a workout buddy, or join a gym and start meeting new people. After a while, exercising will become a natural part of your daily routine, and you’ll even start to look forward to it.

 

4 Key Ways To Stop Procrastination

We’re all guilty of doing it, more often than we’d like to admit. Procrastination may not be just about turning in your school report/work project at the last minute. It may also be putting off important life decisions like whether or not you should ask your boss for that raise he promised last month, or whether you should join a gym, leave your boyfriend, have a baby - it’s endless. 

 

And if you don’t start learning how to stop putting things off, you’ll have to deal with procrastination your whole life which may have a negative effect on your relationships, career, and personal health.

 

The thought process behind procrastination is that we believe there’s always tomorrow, so why not just steer clear of the stress and anxiety and just put it off until later. So, this is the first thing you need to tackle. It won’t be easy but try to figure out what the stress factor is behind your procrastination. It could be fear of failure, fear of confrontation, fear of not being perfect.

 

You are your own worst critic. 

 

You judge your flaws and imperfections way too harshly. Yet studies show that when you forgive yourself for putting things off or not getting things done as perfectly as you would’ve liked, can actually help fend off procrastination. And most importantly, have realistic goals before you give yourself a hard time. 

 

Sometimes we tend to bite off more than we can choose, then we go off the deep end because the end result wasn’t anywhere what we had envisioned.

 

Follow these tips to help you avoid procrastination once and for all.

 

1.    Turn burdensome tasks into habits.

 

We all have enough willpower to get about 3 or 4 tasks done each day. Habits use other parts of our brain rather than the prefrontal cortex which is associated with rational thinking. So, when you train yourself to do something out of habit, rather than look at it as a mundane task, you think about it less which means you’re using less willpower and you won’t fall into the procrastination rut. 

 

Things like brushing your teeth or making your bed have all become daily habits which you automatically perform without even considering putting them off. Why not turn healthy eating, daily exercise, or turning in reports ahead of time into daily habits as well?

 

After that it becomes easier, but you still have to keep yourself motivated and inspired. Procrastination is all about taking that dreaded first step. So why not ease into it with the knowledge that after a certain amount of time, or once I’ve finished X, I can watch videos on YouTube or go get a cup of coffee. Make it pleasant for yourself because the reward is the part that the brain assimilates to gauge your enjoyment level. If you’re happy, then your brain slowly turns this task into a habit which you look forward to, instead of something you dread on a daily basis.

 

2.    Break work tasks into chunks.

 

Instead of cleaning out the entire garage, do the right side first, take a break, then do the left side, take a break, then finish off the rest. At work, big tasks may seem daunting when you look at them as a whole. The answer? Break it down into smaller tasks. Make an outline of the entire project, and then divide it up into smaller tasks.

 

Working in 30-minute increments also helps break down tasks into smaller chunks which are manageable and not so intimidating. After the 30 minutes, take a break and assess your work. Seeing how much you’ve accomplished will give you that boost of confidence you need to keep at it.

 

3.    Remove distractions.

 

Checking your email every 5 minutes isn’t doing you any good. So, once you’ve committed to doing the job, limit distractions by putting your away. You can find apps that help you stay on track, but some will say that’s completely missing the point. 

 

The important thing is that you set up a certain time for checking emails or your social media, and once you’ve started your task, you avoid the urge to take a sneak peak.

 

Another serious distraction is multi-tasking. Even though it may seem that you’re being productive, the truth is it’s a complete waste of time and energy. Think about it, it takes your brain about 20 minutes to completely focus on one task and give it 100%, and then you bring in another task which means you decrease your focus level by half, bring in a third task and the focus drops even lower. So even though you’re working more, your end results will be below average.

 

4.    Work during your peak hours.

 

We all have certain times during the day when we’re most alert. Some of us are morning people, some are night owls, and some have more energy during the afternoon hours. Find out what your peak hours are and tackle your most difficult tasks then. You’ll be more of a powerhouse then with your brain working at its maximum capacity.

 

Procrastination is different than being lazy because when you procrastinate, you delay doing something for a more pleasurable task. So why not turn that mundane task you’re dreading into something more fun and enjoyable, and kill off the urge to procrastinate?

 

How Diet Affects Your Focus and Concentration

Your body is like a machine with many parts working together to make that machine run smoothly. 

 

Your brain is the central part of your machine. It’s only 2% of your body weight, but it uses over 20% of your body’s energy. 

 

While it may carry out millions of tasks each day to keep your body running smoothly, if you don’t take care of it, it can reach a point where it starts to slow down and affect your memory and focus.

 

Luckily, all your brain needs is a few simple fixes that come in the form of sleep, relaxation and eating the right amounts of the right types of foods. Just as you wouldn’t put just anything in your car and expect it to run, your brain also needs the right types of foods to work efficiently.

 

We all know by now that processed foods are bad for your health. They increase the risk of heart disease, obesity, diabetes, and other chronic diseases. But did you also know that eating foods high in sugar, salt and saturated fats can also have a negative impact on your energy and concentration levels?

 

The Negative Effects Of Diet On Nutrition

 

·       Poor nutrition

This can be due to a diet that’s low-fat because the brain requires certain essential fatty acids to work properly. And on the other side of the spectrum, diets high in fat also reduce memory and concentration levels.

It can also be due to eating foods high in sugar in its sucrose form and simple carbs, as white rice and flour, as they result in sugar crashes that greatly reduce concentration levels. In addition, if your diet is lacking in essential minerals and vitamins, especially vitamin B group and vitamin D, your ability to focus will get worse with time.

 

·       Hunger

The reason we get cranky when we’re hungry is that blood sugar levels drop, so does our energy levels. And when we don’t have enough energy, we feel sluggish, and hence, are unable to focus on the task at hand.

 

·       Stimulants

While it may sound crazy that caffeine causes lack of focus, it’s true for all of us, especially for those who drink more than 2 cups per day. Over time, your body gets used to the large amounts of caffeine coursing through it and decreases its production of neurotransmitters which are responsible for concentration and attention.

 

·       Dehydration

People don’t realize how crucial water is to your concentration levels. Even 1% drop in normal hydration levels can have a negative impact on how well you concentrate. Dehydration can also bring on headaches, low moods and fatigue.

 

Just as there are factors that diminish focus, there are many factors that improve focus levels, such as:

 

·       A good diet

Those who eat a well-balanced breakfast tend to have improved short-term memory than those who didn’t pay much attention to it or skipped it altogether.

 

A nutritional diet should include minerals and vitamins as:

 

·       Magnesium which is known for its anti-inflammatory properties and soothing effect on the brain

 

·       Zinc is important for the healthy production and performance of neurons; brain cells.

 

·       B vitamins are all known for maintaining good brain health. Thiamine (B1) especially helps boost mental strength and short-term memory. Vitamin B6 is crucial for keeping up focus levels. Vitamin B9 (folate) sustains memory and healthy brain function. If your body is lacking in vitamin B12, it can cause brain fog, confusion and memory loss.

 

·       Vitamin D could b a helping factor because it aids in the production of serotonin, one of the ‘feel-good’ hormones that help keep you focused and calm.

 

·       Vitamin E keeps up the brain’s energy and strength.

 

·       Protein is also very good for concentration because it’s considered the building blocks of the brain. Research shows that a high-protein diet, which includes lean meat, beans, omega-3 fatty acids, beans and nuts, can help improve concentration and focus.

 

·       Dietary supplements

While supplements aren’t substitutes for real food, they can come in handy, especially when your body is lacking in certain minerals and vitamins, and you’re unable to provide them through your daily diet.

 

·       Drink lots of water

Your brain is 85% water. It can’t function without it. Neurotransmitters and hormones produced by the brain rely on water. This is why when you drink plentiful amounts of water, you’ll be able to stay focused and alert for longer. 

Knowing what to eat throughout the day can have such an immense effect on your ability to focus and concentrate. It can also greatly impact both your short-term and long-term mental health which can lead to an increase in productivity and efficiency.

 

5 Ways to Prevent Cognitive Decline

 

What you do in your early adult years can have major repercussions on the health of your brain. Making good lifestyle choices early on can prevent your cognitive abilities from declining as you age. Staying away from drugs, alcohol and smoking can mean a world of difference.

 

While sadly, there’s still no cure for Alzheimer’s, there are a number of ways to help slow down, maybe even reverse, its symptoms by engaging in brain-healthy activities that protect the brain and urges brain cells to become more active and alert.

 

1.    Stay socially active

 

There’s no denying how fun it is doing activities with your friends, or even going to new places and meeting new people. We are social creatures. When you connect with others, even through a simple smile or hand shake, your brain releases the happy hormone known as oxytocin. This elevates your mood, reduces stress and boosts cognitive functions.

 

2.    Step outside your comfort zone

 

As we age, we become stuck in a certain routine. Adults don’t like trying new things, in general, which could be a reason why our brains start shrinking as we age. As kids, we always enjoyed trying new activities and doing things we’ve never done before, but as we grow older, trying new things makes us more uncomfortable and we fear rejection and embarrassment which reduces brain stimulation and increases cognitive decline.

 

3.    Exercise, eat, sleep

 

Getting regular exercise comes with a slew of benefits; physical, emotional and most importantly, mental. It can improve mental processing speed, memory while slowing down, even reversing, cognitive impairment. And exercising doesn’t necessarily mean high-intensity, hours on end, rigorous movements. It could be a simple 30-minute walk, going for a swim, gardening, or doing yoga. The point is to keep your muscles engaged and your blood pumping for no less than half an hour.

 

Maintain a well-balanced diet of fruits, vegetables, protein, whole wheat and omega-3 fatty acids. Try to stay away from foods high in sugar, carbohydrates and trans fats. Studies show that there are foods that improve brain health are avocado, olive oil, spices such as turmeric, curry and ginger, nuts and berries since they’re rich in phytochemicals which are loaded with antioxidants and anti-inflammatory properties. They promote good health and can slow the decline in memory function by aiding the metabolism process of glucose in the brain. It also boosts cognitive signals. Drinking 2 and a half cups of blueberry juice or concord grape juice daily for 12 weeks consecutively has proven to prevent, even reverse, cognitive impairment and neuronal functioning.

 

We all should be getting, on average, 8 hours of quality sleep each night. If you get less than 7 hours of sleep at night, that could increase your risk of cognitive decline in the long run. What you do in your early adulthood years can have a serious effect on your brain health as you age - it’s all connected. A review of observational studies carried out in 2014 states that, “healthy sleep appears to play an important role in maintaining brain health with age, and may play a key role in [Alzheimer’s disease] prevention.”

 

4.    Listen to music

 

Music engages the right side of the brain, allowing you to focus more on what you’re doing rather than letting your mind wander. It also reduces stress and anxiety. What’s even interesting is that setting words to music improves memory and concentration skills. It also boosts brain processes and can even reverse Alzheimer symptoms.

 

5.    Play games

 

Your brain needs exercise too to stay young and fit. Mental activities slow down cognitive decline and increases focus and concentration. And now there’s an endless array of mental puzzles to choose from. You can buy them at bookstores, play on your phone or tablet. Even adding up your grocery bill in your head is a great way to keep your brain pumped and alert.

 

Reading, learning a new language or playing a musical instrument are great examples of activities that keep your brain operating at its best. Another great way to create new brain pathways is to try something new, like taking a different route to work or write with your non-dominant hand. Your brain wants to be challenged, so why not give it what it wants.

 

A Final Note

 

While it’s a normal part of life to experience a slight decline in our mental abilities as we age, we have the ability to slow it down. It’s never too early to start, no matter where you are in life so you can keep your brain healthy so you can age gracefully and enjoy every minute of it.

 

References

 

1.    https://www.foreverhealth.com/blogs/forever-health/69756485-4-ways-to-prevent-cognitive-decline

2.    http://theconversation.com/how-to-reduce-the-risk-of-cognitive-decline-with-age-82464

3.    https://www.everydayhealth.com/columns/health-answers/ways-prevent-dementia/

4.    https://www.businessinsider.com/ways-to-prevent-alzheimers-reduce-cognitive-decline-2017-7#read-play-games-or-otherwise-stimulate-your-mind-8

5.    https://www.opencolleges.edu.au/informed/learning-strategies/5-ways-prevent-cognitive-decline-later-life/