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Lose Weight Fast: How Can U Do It Safely

ARE u Working on weight loss? Then you probably want results -- fast.
Let me save you some time: skip the fad diets. Their results don't last. And you have healthier options you can start on -- today!
fruit and vegetables on scale
You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you'll need to eat less and exercise more.
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.
Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing  on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :
  • Eat vegetables to help you feel full.
  • Drink plenty of water.
  • Get tempting foods out of your home.
  • Stay busy -- you don't want to eat just because you're bored.
  • Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
  • Don't skip meals.
Keeping a food journal -- writing down everything you eat -- can also help you stay on track.
"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .
Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.
If you see a persistent pattern in your emotional eating, please consider talking to a counselor about it. They can be a big help in finding other ways to handle your feelings.

Easy Ways to Lose Weight: 50+ Ideas

If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
  • Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
  • Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
  • Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
  • Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
  • Shrimp. Just 60 calories in 12 large.

2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.
5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.
7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.


5 Changes of Life Essential to Overcome Your Fears

What is preventing you from having what you want in life?

Your friends?

Your family?

A sense of failure - or success - it can change your life and that feeling uncomfortable?

A feeling that people around you may disapprove of what you want for yourself, in case of success or failure.

Essentially, it boils down to fear. The big barrier, sometimes a wall between massive away from getting what you want.

How to overcome this? Here are some useful ways I've found so far

One. Give small steps

This is good for the fear that it may seem overwhelming at first. For example, a strong feeling - you can almost feel like a reaction or an immediate response - even before you speak or ask someone there. If you are, for example, socially nervous you may feel that is not able to invite people to go out on dates right away. The fear of being rejected and that others might think of you if you can make off with what many of us do not get the question.

One solution is to take small steps. Steps like first just saying hi to the person. Or start talking to more people via online forums and instant messaging. And then try to be more involved in conversations to exercise your muscles conversation. I guess you could say that you would redefine gradually in social situations or whatever it is you're afraid. Or, seeing it in a much more motivating, courage create and expand your comfort zone of the past of his life (which is something often also reflected in other areas of life).

Therefore, identify your fear. Then make a plan with a few small steps you can take to gradually lessen the discomfort.

2nd. Getting some motivation, and positively

Getting to the point where you feel that you have to stop waiting - or need to stop reading a book on personal development then the other - and taking action can take some time. One way to start tinkering is to replace some of your negative thoughts - that create negative feelings - for reasons clear and positive start.

Take 5 minutes. Take a paper and a pen. And write all great ways that you can remember what these changes would help improve your life.

Lack of motivation can make you stay stagnant while contemplating how his life is stagnant. If you do not have a clear motivation can be hard to start acting and know why you even need to change.

Write all the fantastic things that you will earn in your life to overcome this fear. If you focus on these positive things to stay motivated and inspired. Look again at the paper when you feel discouraged, uncomfortable or scared. Even if you lose your inspiring effect gradually, can be a way to unlock it. The spark to make you begin to realize that these early actions send an upward spiral of thoughts and actions.

3rd. See failure and rejection with a new perspective

Often it is easier to do nothing because we are afraid of failure or rejection. We fear failure when we begin a new career. And the rejection of friends, family and people around us if we fail. Or we may be afraid of being rejected when we invite someone out.

However, as I've written before, the definition of failure as we are concerned with society may not be the best and most useful to use. If you look at most successful people will quickly notice that they have a different reaction to the failure of the most common.

They do not take failure or rejection so seriously. They know it is not the end of the world if they fail. Instead, they look at each failure and see the bright side of this: what can they learn from this and do better next time.

They have an abundance mentality. They know that if the first adventure business will fail if you feel bad for a while, but long term no problem. They learn about it and then try again.

If they are rejected at a meeting, give up? Probably not. They know that next week or the next may find it interesting that the other person may ask to leave.

They know that there are many good people out there. There are many good business opportunities out there. But I also learned that to succeed in anything you have to say maybe 5, 10, 20 times or more.

When you learned to ride a bike fell over and over again. But if you only rocked, maybe cried for a minute or two and then rode the bike again. And in the afternoon, or the next day, you've probably started to become expert in cycling.

The same applies here. You have to work on their skills for framing. Do not see the failure or rejection as something incredibly negative that can end your life. Redefine it in your mind to learn from the negative emotional impact and fear. See failure as a simple response you need to improve. Listen to the advice you give and the failure will improve. And success will come.

If you are afraid of what others may think if you talk, see Why you should not compare to some other thoughts of need for validation from others.

4th. Being in the present

What this means for you is to stay in the present. Not letting their thoughts and emotions flee to the future or the past. This does not mean that you do not make plans, of course. You can think of inviting someone out. When you plan to do and maybe what to say.

But being in this means not letting the sweat is brought to mind a kind of emotional and psychological escape that is in the past or future. It means not thinking about what went wrong before and what could go wrong tonight or tomorrow. This thinking will only create fear and increase its to a point where you feel you can not do anything. And just wants to escape.

Instead, make your plans. Then just show up and not think about the future. If in the present and focus on what needs to be done in the present. The future will be this quickly. And when you get there it will be much easier to get things done when you have created a number of minimum stress and fear in his mind.

Whatever you feel fear, your mind is often dragged into a hypothetical future scenario where you think you might fail. Your brain is about analyzing a situation, which leads many of us to a negative spiral of thoughts. This expands and puts his fear to the point that it becomes almost paralyzed. So how do you overcome the fear in these situations?

You just stop thinking. You surrender.

How surrender:

Let me explain. By surrendering, do not mean you should give up and go home.

Instead, when you feel afraid, then accept the fear. Do not attempt to flee or stay out (as many of us have learned from life).

Say yes to that.

Surrender and let go.

Notice the feeling in your mind and body without labeling or judging. If you let go - to me it seems the feeling is often located in the middle of my chest - and just watch it for maybe a minute or two. The feeling just vanishes.

I have mentioned this technique in several different articles. And, yes, still amazed at how it works so well.

When you surrender to fear rather than combat it, the negative energy will pass you by and your body will release. And you can re-focus on the present.

If you focus on the present not only reduces fear but also increases the chances of you succeeding with your mind is focused, your confidence peaks and their thoughts become clear. It also makes it easier to succeed because when you're in this not to be self conscious - something that can quickly lead to insecurity - but instead focus on the outside world and the people with whom you are interacting.

5th. If reset itself to me and reality

To overcome fear change and you have to prepare and be willing to redefine itself.

You have to be willing to try these things for yourself and keep practicing. Nobody can do this for you. But if you do this, you can do what you will look for a breakthrough soon. And when you get used to it and these things become more and more habitual you will get to do them naturally.

But it seems like most people are addicted to their own personality, conscious changes in behavior will still probably a bit slow and gradual (with some epiphanies).

An addiction positivism can reduce fear in your mind of what can happen in a new situation, uncomfortable, or how someone can respond to what you are saying. A negative view of the world can create fear and stop. But if you, for example, be more motivated - many of the people you know will respond in a similar fashion. In general, regardless of how you think about the world, people are a little fucked up a mirror to you.

Change will be difficult if you keep thinking: I am ashamed that person, or negative, or frightened "That's how I am," to himself. "I've always been and always will be and". And the truth is that while you think it's the truth. If you are prepared to change, you can rewrite what you perceive as the truth about yourself and your personality, through the actions and emotions.

One thing that recently started to think and apply what is called the Subjective Reality. However still not fully understood - I think - basically what it means is that there is no separation in the world. There's you and me separated from each other (as in the most common view of the world that many of us are accustomed).

Instead somo one.

You can not fully understand or internalize it - I have not done - but go for a chat with the perspective that you and the other (s) (s) are related and only one can be very useful.

When you apply a perspective on the world is much more difficult to feel fear. Or be mean or nasty. Just as it is difficult to do these things yourself. Without the prospect of separation seemed like you - almost automatic - became more quiet, pleasant, less painful and more open. It seems that you are naturally connected to the rest of the world.

For me, for now I'm focusing mainly on numbers 4 and 5. And believe I'm even about to start. Probably can deepen the understanding and application of these two spots for months and years. A replacement so deep - socially and habits - integrates beliefs and ways of thinking that will probably take some time.

So going back to my thoughts on experiences with fear in the future.

Now what is your way to overcome fear?