aging

Worried About Aging? Separate The Myths From Reality.

The longer any of us stay alive, the more we have to think about aging and the effects it has on us. We live in a society where a lot of thought is given to growing old, especially as it pertains to healthcare. Facing the reality of advancing years can lead any of us to become worried. It’s become fixed in the general conversation that aging leads to failing health, which is a huge part of the reason people fear the advancing years.

But how much is that level of worry warranted? As you look to the future, is it genuinely necessary to feel a sense of foreboding. Are the most common age-related health fears actually worth being concerned about? Below, we’ll look at some of the concerns that people have with regard to age, and see if they are anything you should be worrying about.

Osteoporosis

If you fall over when you are ten, you spring back up and laugh it off. If you fall over when you are 40, you might get a little embarrassed. But you’ll still typically be up and moving again in no time. But as you get towards 65 and over, a fall can be something that sends those around you onto high alert. This is because bone density and the potential complications from a fracture come into question. The truth is, there are things you can do to keep osteoporosis to a minimum. Eat plenty of fruit and veggies, get enough exercise, and avoid too much alcohol. Favor sources of calcium in your diet, and osteoporosis never needs to become an issue.

Losing your sight or hearing

It’s somewhat likely that your eyesight and hearing will become less sharp as you age. In fact, you’re liable to notice yourself squinting a little to read as early on as your 40s. As long as you take the hint and get glasses when you need them – and go for regular optician checkups – it needn’t go far beyond a little lost sharpness. Equally, your hearing will not be as good at 70 as it was when you were 20. In fact, one in three of us will experience noticeable hearing loss by the age of 65. It’s more likely if you spend a lot of time in noisy areas or use medication that is deemed to be ototoxic. But if you see an audiologist and do something to mitigate it, hearing loss doesn’t need to become a major concern.

Dementia

The greatest fear that most of us have when it comes to advancing years, dementia is certainly not a condition anyone wants to experience. It is frequently portrayed in TV dramas, to the extent where it’s easy to imagine that dementia is much more common than it actually is. Even into our 80s, just one in six people experiences symptoms of dementia. By managing lifestyle conditions such as diet, mental activity and physical exercise, it is possible to dramatically reduce the chances it will happen to you. You may still have forgetful moments, but this does not equate to dementia, which has a specific medical diagnosis that goes way beyond mere forgetfulness.

There’s no doubt that as we get older, health issues become more likely. But that’s due to the fact that health issues happen, and the longer we live the more likely they are to happen to us. As the above examples show, health issues can happen to you as you age, but there’s no reason to assume they will happen, or that they’ll be as bad as you imagined if they do.

public speaking

How to Improve Your Public Speaking with Special Guest Alison Solomon

Do you struggle to find your voice when it comes time to public speaking? Does fear grip you and keep you from sharing valuable information with those who need it? In this episode of Curves Welcome, my special guest, Alison R. Solomon, joins me to discuss how to improve at public speaking and share some easy tips on ways you can end the struggle.

Listen on your favorite podcast player

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Watch the video interview

battling addiction

How To Help A Loved One Battling Addiction

Being there for your loved one who is battling addiction can help them achieve a healthier life. You will not want them going through therapy alone, especially if there is risk that they may relapse. If you’re there for them every step of the way, then this will encourage them to achieve complete recovery. Here are more tips on how to help a loved one battling addiction. 

Be there for them no matter what

It can be physically and mentally tiring for you to be there for them all of the time. But it might be what they need to achieve complete recovery. There may be times when it becomes challenging. But, if you acknowledge that being there for them no matter what will help them, then it will be worth it. 

If your loved one experiences a relapse after inpatient drug rehab, understand that it can happen and it’s important to be there for them. Instead of rejecting them and feeling like your efforts and care have been a waste of time, you should help them seek the help they need. 

Set boundaries

It can be difficult for the person going through addiction therapy to set their own boundaries. Thus, it can be useful to set the boundaries for them. You can restrict the times they go out, what they do, and how long they go out for – especially if they insist on going out alone. 

If you monitor their movements and ensure that they’re participating in positive and beneficial activities for recovery, then you can support them through their addiction battle. They may feel like it’s unfair if you have control over them, especially if they are a mature adult. But, it is for their own good and they will appreciate the boundaries when they have achieved full recovery. 

Educate yourself

You may be unaware of the issues that come with addiction. Thus, educating yourself on it can help you understand better what the person is going through. Although you will not be able to attain complete understanding, it’ll give you an idea of what may have caused the addiction and how to help them when they are going through tough times. 

Join a support group

An option to get more involved, you could join a support group. There, you can share your tips and attain tips from others who are helping their loved ones who are battling addiction. You can confide in new friends who are going through the same battles as you and motivate each other to keep supporting your loved one, no matter how challenging it is. 

Put them first

No matter how many issues you might have to face when helping your loved one battle addiction, it is important to put them first. You might want to be selfish at times, but it could make matters worse for them. If you put their feelings before your own needs, they will be able to stay on track and achieve full recovery quicker. 

making excuses

You Need to Stop Making Excuses If You Want to Grow

In terms of achieving goals, making excuses gets us nowhere. Yet many, including myself, use them. They offer a temporary reprieve from responsibility. Like a tease, excuses lure us in with their false sense of comfort in a given moment. But, and it’s a big but, eventually we realize that they come with consequences.

making excuses

What we put off today will likely come back at us at some point in the future. Put off completing an important work or school assignment, and soon we’ll suffer the dread of falling behind. The excuse we made for not diving into an assignment suddenly comes back to bite us.

Making excuses is an expressed behavior that hurts our own performance and motivation. Basically, making excuses is sabotage! Overall, making excuses on things that are important to us stunts our growth potential. It also can severely hurt our self-esteem. How? Well, think about how excuses affect others. If someone is counting on us to do our part in something and we toss out an excuse instead or a result, respect is lost. That doesn’t feel empowering.

So why do we do this?

REASONS WE KEEP MAKING EXCUSES

We fear:

  • Failure
  • Shame
  • Success
  • Change
  • Risk
  • Responsibility
  • Messing up

Resulting Consequences of Making Excuses:

  • Stagnation
  • Regret
  • Loss in credibility
  • Mental blocks
  • Pessimism

Essentially, if we want to grow, we need to stop making excuses. Excuses are useless and only stand in the way of progress.

An Interesting Quote

I came across this quote on a friend’s Facebook profile and it rang so true for me. “If it’s important you’ll find a way. If it’s not, you’ll find an excuse.” Ryan Blair

When we deem something important, we’ll do whatever it takes to make it happen. Whatever our focus, be it health, friends, family, learning, business, or reading, we’ll always find a way to carve out time for things that are important to us. Some things like starting a new business or enrolling in a graduate program can seem daunting. But, if it’s critical, we’ll make it happen. No excuse in the world will hold up to it.

With this in mind, it’s important to understand our priorities. If something aligns with our priorities, we’re less likely to make excuses to avoid it. So, if something doesn’t align with our priorities, instead of making excuses, just say no. It’s okay to say no, and even more so, it’s okay to do so without offering justification.

Staying in tune with this distinction will help us to know what to say yes to. Here’s my rule of thumb: if I’ve said yes, I fully commit and leave the excuses behind.

A Closer Look at Priorities

As human beings we’re hard-wired for survival. If our survival, be it emotional, spiritual, or physical, depends on our being able to sit and read a good book or to spend quality time engaging in conversation and laughter with friends, then we will see to it that it gets done. We will overlook the pesky dust on our furniture, the lure of gossip, and the urge to snack on Cheetos if a run better solves the important need of, say, health. No excuse will get in the way.

If you find yourself making excuses over and over again, it might be worth examining whether you’re procrastinating because it’s simply not that important to the core of your life. If it’s not, and it’s reasonable to do, move forward with other things that are more affirming to you. Look for ways to help yourself move forward. I’ve seen a lot of Meet Our Therapy Dog posts that have helped people with anxiety. Don’t stay stagnant. Look for ways to grow.

Here’s a personal tidbit:

I used to be really hard on myself to learn everything I could about opening up a hair salon. This was important to me since the day I started cutting and styling hair. But, then, life took a different turn. I fell deeper in love with writing. I was in the middle of finding a publisher for my novel, The Fiche Room, when I began to question my future.

As my writing career took off, I would find every excuse not to research the hair salon business further. I’d made so many excuses, I felt bad and it started to affect my writing. Finally, after a good long analysis, I realized that my goals had changed and I wanted to focus solely on writing. I let go of the hair salon dream and, in so doing, freed myself up to be more creative and productive as a novelist. Being a novelist is obviously more important to me! I retired a former goal and gave rise to a new one. By shifting, I stopped making excuses and got to work!

HOW TO STOP MAKING EXCUSES:

Accept that you have a choice.

You can choose which way to go once you land in front of that intersection. You can turn towards an excuse and be off the hook. Or you can turn the other way and face reality. Take responsibility for the choice. Turn it into a thoughtful decision, carefully weighing the pros and cons of each choice.

Remind yourself that excuses can hurt you.

What are the consequences of that excuse? Is it more painful to deal with the result than doing the thing you’re making excuses for? Are you making an excuse not to go to the gym because you didn’t get enough sleep the night before? Are you trying to maintain a healthy lifestyle? If so, and you’ve committed to that, skipping the gym will now place you at two losses: lack of sleep and exercise.

Admit that you’re making an excuse.

Be honest with yourself. Have a heart-to-heart and discuss it with yourself. Ask why you’re making the excuse. Own up to it. If you come out of it knowing you made it because it doesn’t align with your priorities, then don’t commit to such things again. If you made the excuse out of fear, laziness, etc. and the excuse is keeping you from your goals, power up and get it done.

Bottom line is you have the power of choice. You can decide right now what you’re willing to do and what you’re not. If you find yourself plagued by excuses, then it’s time to sit down with a pen and pad and figure out what’s most important in your life. Decide now so when challenges arise, you’ll know what you need to do to get the job done. Control your life so no one or nothing else can.

Over to you. What is your strategy for staying tuned into your goals and not making excuses that will sabotage them?

Wishing you the very best,

Suzie Carr, novelist

perspective

How To Change Your Perspective When Things Get Tough

Whether you’re dealing with a personal crisis or feeling stressed, it’s important that you’re able to put things into perspective. While this does not mean that you should minimize or otherwise try to ignore your problems, assessing the wider picture is useful when it comes to dealing with any emotional turmoil and when working towards a quick solution. However, changing your perspective is not always easy – and it can be hard to stop negative thoughts and feelings from worsening once they have already taken root in their mind. 

With that in mind, here are some easy ways in which you can begin to change your perspective when things get tough. 

Think about the wider picture.

It’s easy to let even the smallest of issues or problems interrupt our entire day. After all, we don’t often plan for things to go wrong – meaning that when they do, it can feel as the worst possible thing has happened. As a result, it is important that you are always able to put things in perspective by thinking about the wider picture. For example, you should think carefully about how much of a lasting impact this situation will have upon you. Will you still be dealing with the effects in a week? A month? A year? If the situation is clearly not permanent in any way, this can help you realize the importance of not sweating the small stuff – as you realize the ‘giant’ problem is not so big after all. 

Keep an eye out for positive inspiration.

It can be hard to break out of a negative mindset on your own. As a result, you must keep an eye out for inspiration that can lift your mood and provide you with hope and guidance moving forward. For example, this could include researching peaceful grace quotes sayings and later displaying them in your home. For example, if you choose to display a peaceful quote above your bed, it will be one of the first things you see each morning. This, as a result, can have a positive impact on your mindset for the day. 

Listen to others.

Another easy and straightforward way in which we can begin to put things in perspective is by listening to those around us. For example, asking a friend or family member for advice could help you resolve a problem much quicker, as they may be able to observe it from a more impartial angle. This is because they will be able to apply their own perspective to the situation, which may differ from yours considerably.

Try to give back.

Whether you are dealing with a busy home life or a hectic work schedule, it’s easy to get wrapped up in our own lives without giving much thought to others. However, giving back to others by volunteering or working with local charities is a great way to put things in perspective. Seeing the issues that others have to deal with can help you realize that your own problems are not as severe as they may initially seem.  It can also provide you with the skills and techniques you need to overcome your own struggles. 

Know that it’s okay not to be okay.

Changing your perspective does not mean that you have to become the kind of person that is positive 24/7. This is due to the fact that this person simply does not exist – no matter what social media will have you believe. As a result, while it’s important that you don’t let your problems consume you (i.e, you find an appropriate way to deal with them), it’s equally important to remember that it’s okay not to be okay. 

Step away from negativity.

While some issues are unavoidable, we are often guilty of placing ourselves in situations that are inherently negative. For example, we may choose to spend time with people who we know make us unhappy. This could be due to a myriad of reasons – perhaps we feel we have known them too long to cut ties, or we feel as though they could change in the future. However, the more we continue to put ourselves in these situations – the more they will continue to impact our mindset and perspective. This is particularly true if they are the kind of person that seems to seek to drag you down through negative comments. As a result, if you are looking to change your perspective and start taking better care of yourself, it’s important that you cut them off at the source. Instead, focus your time and energy into people who will support you. 

Acknowledge your own mistakes.

When your perspectives on a particular situation begin to change (i.e., you begin to view the scenario through another person’s eyes), you may realize that you are actually at fault. For example, you may have engaged in an argument believing you were right, only to realize later that it’s not quite that simple. Whenever this happens, it’s important that you acknowledge your own mistakes and apologize sincerely.  While this could be a little embarrassing, it’s essential if you wish to repair your relationship with the other person. Furthermore, holding yourself accountable is the only way in which you can learn and develop – meaning your perspective of the world will only deepen and mature.

Focus on the positives.  

There can be something positive to take from every situation – no matter how unlikely that may seem. As a result, if you want to change your outlook on life, it’s important that you begin to look for the positives in each situation, even if they seem rather small. For example, while getting let go from your place of employment is often a cause of great stress and worry – there are a few positive elements to the scenario. It means that you’ll get to start afresh somewhere else, enter a new career entirely and meet new people. It also means that you get to challenge yourself by stepping outside of your comfort zone. 

fear of healthcare appointments

How To Overcome Your Fear Of Healthcare Appointments

Having a fear of Healthcare appointments is common. For those that feel worried or anxious to attend healthcare checkups or appointments, fear not because you are not alone. It’s not unusual to be worried to go to the dentist or seeing your doctor. There’s no reason to fear as they are there to attend to your health and ensure you are in good health. If you want to overcome your fear of healthcare appointments, here are some tips. 

Find a friendly practice

Not all practices offer friendly services. To overcome your fear, you may need a practice that puts patients first and understands people’s fears. 

For instance, you may currently fear going to see your dentist because they make you feel worried or tense. If that is the case, it will be worth finding a new practice. A place like Genesis Dental understands the worries and fears people have and ensure to create a welcoming and calm environment. A welcoming practice might be what you need to overcome your fear. 

Take a companion

It is essential to put your health first, so avoiding appointments will not be good if you have an underlying issue. If it is difficult to pluck up the courage to go by yourself, start taking someone with you. Although you may not be able to take them in or they might not be able to come with you forever, having company for a few visits might help you recognize that appointments do not need to be scary. 

A companion does not have to be a person. If you have an object or a positive affirmation that helps you feel calm, then take it with you. It can be held in your hand or your bag. Knowing it is there with you may help you stay calm and reduce your anxiety whilst at the practice.

Practice relaxation techniques

If you find that your fear comes when you are in the waiting room, try relaxation techniques to help calm your heartbeat and settle your mind. This could be breathing techniques or listening to music or a podcast. Finding a way to relax your mind and body will help you calm down and feel in control of your emotions. Breathing is a great way to achieve heart coherence, which can help alleviate feelings of anxiety. 

Exposure therapy

The best way to overcome a fear is by facing it. Exposure therapy will put you into the position you dread but in a safer environment. You could do this at the actual practice. If you tell your doctor that you have a fear of the appointments, they can work with you to make the appointment calm and relaxing. This exposure therapy will help you recognize that the appointment is nothing to be worried about. When you achieve a state of calm, you will become more familiar with the benefits and uses of the appointment. You can recognize why you are there and that it does not need to be considered a scary place.

tricky health issues

Dealing With Some Of Life’s Most Tricky Health Issues

Life is full of tricky health issues. Some of them are a little bit more difficult to navigate than others. When it comes to dealing with these, you might find it frustrating trying to come up with the results that you are looking for. While there are no guarantees, we might be able to help out a little. In this article, we are going to be looking at how you can deal with some of those persistent tricky health issues to make your life that little bit better. Keep reading down below if you would like to find out more.

Weight

Weight is one area where we can make positive strides towards a healthy future. Perhaps you’re trying to put on weight but can’t, or you want to lose weight but can’t. No matter which one it is, it can be extremely difficult and frustrating when things aren’t going your way. When it comes to weight loss, the most important thing is that you’re eating a calorie deficit and you’re eating quality nutrients. These two, coupled with regular exercise and sleep is your best bet for losing weight. However, if this doesn’t work, then you should consider speaking to a medical professional.

If you’re trying to put on weight then the opposite will be true. You are going to need to eat a calorie surplus, and do different kinds of exercise that focus on building strength. You can speak to a personal trainer about this if you need some advice. 

Pain

If you’re living with pain, it can be difficult to manage. People who don’t live with pain can often not fathom what this must be like. It’s a very real issue. If you haven’t found anything that manages the pain just yet, hopefully we can help a little. First, speak to your doctor and see if there are any medications that might be able to help. If there aren’t or you would rather not take medication, then you’re going to have to try other methods. Swimming is a fantastic pain reliever as it takes all of your weight and this relieves a lot of pressure. Or, you can look at kt tape. Just make sure that you look at all the information such as what is the best kt tape for most applications and so on. 

Hearing Issues

The last thing that we want to mention are hearing issues. We are probably all going to experience hearing loss at some point, but you can hold this off for as long as possible. Avoid loud noises, don’t put anything into your ear, and wear earplugs when possible. These are the three best pieces of advice that we can give you when it comes to protecting your hearing health. 

We hope that you have found this article helpful, and now see some of the tricky health issues that you might have to deal with at some point in your life. While they can be difficult to navigate, now that you have got our advice, you might find it a little easier. We wish you the very best of luck, and hope that managing these conditions isn’t so much of a problem.

back to great health

Get Back to Great Health with These Simple and Useful Tips

We all have moments when we realize we need to get back to great health after a break from it. This can be hard. But it’s not impossible.

If something has happened recently and it has impacted your health, you might find yourself feeling low. Maybe you don’t want to do anything or see anyone. These feelings are difficult, but not insurmountable. In this article, we’re going to look at some of the ways that you can get yourself back on track when something has impacted your health.

Start Small And Work Your Way Up

Chunk things down into digestible steps. So start small and work your way up. Baby steps are the way to go when you don’t care about doing anything. You see, every small step is an achievement. Once you’ve taken the first step, you’ll want to keep going. For example, if today you’ve taken a short walk, congrats! That is progress. It’s better than what you achieved the day before!

If you take this approach with everything in your life, eventually you will get back to great health. Yes, taking that first step can be difficult. Acknowledge that. No need to push yourself to do anymore than you’re ready to do. That will come with time. Just start somewhere, and those small steps will get you to your end goal.

Get The Compensation You Deserve

If you were injured in some way, then you might be entitled to some kind of compensation. To see if you are, we recommend talking to a lawyer and telling them about whatever happened. From there, it can be determined whether or not you need a team of skilled personal injury lawyers or not. They’ll be able to help you get the compensation that you deserve for being injured. This could help you along the journey to get back to great health. Sometimes, that nudge forward is all you need to continue building momentum. 

Believe That You Can

The final step to get back to great health is to believe that you can. It’s not always easy to believe in yourself, especially if you have recently had an issue with your health. But you can do it. You’ve always been able to do it and nothing is going to stop you now. This is true though only if you believe it yourself and want to make the changes.

We hope that you have found this article helpful and discovered ways to get back to great health when something has happened to impact it. It isn’t always the easiest thing to do, but we guarantee that it is going to be worth it! The sooner that you get started, the better.

put health first

Is It Time To Put Your Health First? If So, Let’s Do It

You’ve finally decided that now is the best time to put your health first. Great! So what steps should you take to make this happen? Well, you just made the commitment to put your health first, and that means doing things that you might not want to at any given time. Do them anyway! You will achieve what you want to accomplish if you do. Keep reading to learn easy-to-implement tips.

Speak To A Medical Professional

The first thing that we recommend is that you speak to a medical professional if you;’re concerned with a health condition. It’s always better to get checked out my a medical professional. You can ask the doctor about some of the safer changes that you can make, without having to worry about damaging your health. For example, with some conditions, excessive exercise or picking up heavy weights could actually do more harm than good. It’s important that you learn more about this from your doctor so that you can stay safe while you are completing your lifestyle change.

Even if you don’t have a medical condition, we suggest that you book an appointment with your doctor. This will help ensure that everything is healthy. It’ll make you feel better knowing that you are in good shape, and ready to take on anything that the world wants to throw at you.

Look At What Needs To Be Done

The next thing that you are going to need to do is look at everything that has got to be done if you are going to put your health first. We suggest that you make an all inclusive list so that you don’t forget anything. Make sure that you can work out what steps need to be taken. If you’re struggling to come up with a list, then the internet can be pretty helpful. It’ll give you a list of ideas as to what needs to be done in order to put your health first. Copy down some of these, and remember that you can always add things later as you get more confident with the changes that you’re making to your life.

Try not to go too fast with the changes, otherwise it can get a bit overwhelming. For example, don’t stop eating junk food completely, try to wean yourself off of it. Also, don’t jump straight into exercising constantly as you could end up hurting yourself.

Break It All Down

Instead of trying to do everything all at once, break it all down. Even with things that look simple, break them down too. So an example of this would be if someone said that they wanted to stop eating so much junk food. The first step would be to go home, get rid of a lot of the junk food. But not all of it. The second step would be to not buy anymore until what you have is gone. The third step would then be not going to the drive through or ordering something because there is no junk food in the house. You might think that this is silly, but it’s the best way to achieve.

When things are in smaller steps, they’re easier to do. They’re easier to achieve, probably because you’re achieving constantly. You have finished step one so now you can do step two and every time you complete a step, you feel good about yourself. That is what you want throughout this entire process, you want to feel good about yourself. 

Come Up With A Plan

Once you have broken everything down and you know what needs to be done in order to achieve, it’s time to make a plan. You need to work out how you can fit everything into a schedule. Trust us, it will fit. It might mean that you have to move some of the things around that you usually do, but that’s okay, you can make it work.

You also need to come up with a plan as to when you are going to introduce new things into your routine. For example, when it comes to exercise, it’s never possible to know when you’re going to be able to add more weights. So you can’t include this on the schedule. However, you can know when you’re going to cut out certain foods. This is why you should write them on your plan as soon as possible. Following a plan will help keep you in check, which is exactly what you need.

Find Healthy, Yummy Recipes

If you aren’t someone who knows much about healthy cooking or healthy eating, then we suggest you go online and find some yummy recipes that contain all the health ingredients that you need. Make sure that they’re filled with the nutrients and vitamins that you need so that your body is going to be as strong as possible. Of course it’s okay to use a few unhealthy ingredients sometimes, or have a takeout every now and then. You don’t have to live exclusively on healthy meals from now on. But they’re good for you for the majority of the time.

When you find new things, it makes the whole thing more exciting. It means that you’re trying new foods. This can be just what it takes to get you excited about being healthy.

When Do You Want To Workout?

Have you thought about how often you are going to want to workout? You should be doing this a few times per week at least, else you aren’t going to be getting the hours in that you need to meet your goals. If your goal is to lose weight, then your workout regime is going to be completely different to someone who has another fitness goal. So never copy someone else without knowing what they’re working towards. If you’re struggling to find ideas for how to workout to suit your goals, we recommend that you hire a personal trainer. 

These professionals will be able to come up with a workout plan and a food plan for you to follow. It’s important that you get the right nutrition based on your goal and that you are moving your body enough to get in the shape that you want to be in. 

Sleep And Get Up At The Same Time

When you put your health first, you need to prioritize sleep. This means going to sleep and getting up at the same time everyday. This is important to get your body into a routine, and ensure that you are getting the right amount of sleep. Sleep is important for your health, so you can’t just ignore it. If you’re not sleeping, when will your body recover? The short answer is that it can’t. Get into your sleeping pattern as quickly as you can for the best results. 

Consider Your Mental Health Too

Your mental health is essential too. To put your health first means that you also have to put your mental health first. Talk through if something is on your mind and bothering you. Make the changes that you think will benefit you the most. Cut anything out of your life that doesn’t make you happy or serve a purpose. Essentially, you need to do whatever it takes to keep yourself in a good mental space. There are always people available to talk to you about what is going on in your head should you need it. And, most importantly, there is nothing to be embarrassed about.

We hope that you’ve found this article helpful and discovered things to help you put your health first. Nobody can force you to do this. So the most important thing is that you have made the choice yourself. Now that you have, and now that you know some of the things that you need to do, you can get started sooner rather than later. We wish you the very best of luck on this healthy journey.

Weight Loss Habits

Weight Loss Habits That Will Help You Live a Healthier Life

Incorporating weight loss habits into your life doesn’t sound like an easy thing to do. Yes it can be challenging, especially if you’re busy or you recently had a child.

The good news is that there are weight loss habits you can implement that will help you lose and keep the weight off. Your lifestyle and the choices you make daily matter. They will impact how successful you are in the long run at dropping unwanted pounds. Think of incorporating weight loss habits as a challenge and one that you can overcome if you put your mind to it.

Get Enough Sleep

One weight loss habit that will help you stay healthy is quality sleep. Sleep allows your mind and body to repair themselves, in turn helping you to maintain a healthy weight. Lack of sleep is a recipe for gaining weight and not reaching your weight loss goals. You may make unsavory choices when tired, like choosing coffee with a lot of sugar in it and skipping workouts. You may end up going to bed late because you’re too full. This turns into a vicious cycle. You’ll make better decisions and have more natural energy to get through your workouts when you get enough sleep.

Exercise & Track Calories Burned

You must add exercise to your daily to-do list if you want to lose weight. Get in the habit and you’ll soon discover that your clothes fit better, you’re in a better mood, and that you feel full of energy. Commit to working out more often and find activities that help you burn more calories and get your heart rate up. For example, you may be wondering how many calories does biking burn? Openfit has all the answers you need to this important question and can help you figure out which biking exercise and intensity level might be right for you.

Maintain A Food Journal

Consider maintaining a food journal and you write down what you’re eating at each meal and throughout the day. This particular weight loss habit will help you quickly and clearly see what you’re putting in your body and what changes you might need to make to lose weight. It’s an excellent way to be more open and honest with yourself about your diet and to truly see where your problem areas may exist. While it can be annoying to document all you eat at first, it’ll become easier and second nature once you get into the habit of doing it.

Drink More Water

Drink more water throughout the day to stay hydrated and as a way to help you lose more weight. You’ll look and feel better for it and may feel fuller longer so that you don’t eat as many calories. Focus on drinking more water and choosing it over other options such as sugary drinks or coffees and alcohol. Remind yourself that liquids also have calories. So drinks such as sodas may be hindering your weight loss progress. Water will make you feel more energized and you’ll begin to remove any toxins that may be lingering in your body. Bring a water bottle around with you throughout the day and consider adding fruits or vegetables to your water if you don’t like the taste of it plain.

Snack Smart

You may get hungry throughout the day and grab whatever is easy or closest at the time. However, these snack calories will also add up over time and you might struggle to lose weight. Therefore, another habit to consider is to always snack smart and pay attention to what you’re eating in between meals. Buy healthy snacks that fit easily in your purse and that you can carry with you when you’re on the go. This way you can avoid eating out as much or eating whatever treats are in the break room at work. Almonds and fruits and vegetables are excellent options to have with you and will be more satisfying long term than potato chips.  

Have Healthy Weekends

Avoid giving up on your healthy habits on the weekends or it may set you back all week and stall any progress you’re making currently. You can lose weight faster and more effectively when you have healthy weekends too. Carryover your good habits even though you’re on a more relaxed schedule. You may have the urge to eat unhealthily or skip workouts on your days off. Remind yourself that it’ll only make it harder to lose weight during the week if you give in. Keep busy by filling your schedule with various activities and taking your mind off of food. Stick to your healthy routines and you’ll discover that you feel better on Monday morning as well.

Reduce & Manage Your Stress

Too much stress and anxiety is not only debilitating but can also cause you health problems over time. Get in the habit of finding healthy ways to cope with and reduce your stress and you’ll likely find that you lose weight faster. Stress not only makes you feel lousy and tired but your body also produces more cortisol. Elevated cortisol levels over time may promote overeating and weight gain. On the other hand, low cortisol levels may lead to weight loss in some instances. Stress may cause you to make poor choices and ignite the urge to practice unhealthy habits and coping strategies. Stay ahead of it and keep your stress under control so you can feel good and make wise choices.

Weigh Yourself

You may not always like what the scale reads but that’s not a good reason to not get on it. One habit that will help you lose weight is, to be honest with yourself about your current weight and set a goal for how much you want to lose. Weigh yourself often (at least once a week) so it’s top-of-mind for you and you’re always focused on what you need to be doing each day to lose weight. Getting on the scale is a good reminder of what you’re working toward and you can make adjustments to your routine if you notice that you aren’t losing as much as you prefer.

Practice Mindfulness

Mindfulness is when you live in the present moment and don’t worry too much about the past or present. It can help you make better life choices, eat healthier, reduce stress, and allow you to feel calmer most days. Give it a try by eating more slowly and waking up with a mindful approach by setting a daily intention to continue your positive habits. You may not only begin to lose the weight but mindfulness is known to help keep it off too. You can actually discipline your mind to lose weight and help you change your habits for the better.

Limit TV Time

Watching too much television may be contributing to you living a more sedentary lifestyle and not moving as much. You may tend to exercise less and eat more if you’re always sitting in front of the TV. Therefore, if you want to lose weight then make it a habit to limit your TV time and choose to fill your schedule with other activities instead. For instance, you may want to go out for a walk, work in your garden, or clean the house which will burn more calories than you lying on the couch for hours. It’s good for your health and well-being to take a break from technology and your electronics every so often and get out and experience life.

Wear Jeans Often

Another habit you may want to give a try as you focus on losing weight is to wear jeans often. You may be avoiding it because sweatpants are more comfortable and you know your jeans may be a bit tight. However, putting them on regularly is a good reminder to yourself that you want to lose weight because you want your jeans to fit better. Instead of getting rid of old jeans that no longer fit, keep them around, and challenge yourself to fit back into them by a certain date. You’ll likely be able to achieve your goal and you can save your money and wear jeans you already own.

Conclusion

These are a few useful habits you should consider adding to your routine if you want to lose weight. They’ll not only help you lose weight but they’ll also make you feel better overall. When you have healthy habits to fall back on you may soon discover that it becomes easier to leave unhealthy behaviors in your past and not repeat them going forward. Be patient with yourself because change takes time. It may be a while before you’re able to maintain your new lifestyle and you don’t have to think or try so hard to remember to practice your healthy habits. Focus on what is going well and be proud of yourself for giving it a try and any weight you do lose.