Many people have unrealistic expectations of dieting, viewing it as a temporary solution, seeking immediate results, or resorting to exotic and extreme fad diets.
Balance and moderation should be your motto, and you should never give up. Good health practices become a habit and a way of life.
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Irregular eating schedules have subtle, yet traceable negative health effects and are associated with increased risks of obesity, diabetes, hypertension, and inflammation.
Simply by staying in sync with your circadian rhythm will facilitate weight loss. Try eating breakfast every day within one hour of waking up, then having a healthy snack or meal every three to four hours.
Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down; this makes you feel hungrier than when you’re well-rested.
Get 7-8 hours of sleep around the same time each night and you will be ready to seize the day.
By incorporating a little exercise whenever possible — such as choosing to walk or bike instead of driving, or taking the stairs instead of the elevator — you will burn calories and slowly build up stamina.
If you’re timing your meals right and getting enough sleep, you should have plenty of rest and energy to burn more calories than you’re consuming.
By keeping an honest diet journal, you can begin to have a better awareness of your calorie intake. Dieters who keep a daily food diary tend to lose twice as much weight as those who do not.
There are many other important factors to consider in choosing your next meal. For example, if the food you eat contains fiber, it will keep you feeling full longer, which can prevent you from reaching for “extra” calories in order to fill yourself up.
It's freeing and relaxing to stop holding yourself to insanely high standards. Success overwhelmingly requires failure and perseverance, not perfection.
So relax your standards just a little. If you give yourself the same empathy you'd show a friend, it will be so much easier to take on self-criticism and win.
It takes discipline and strength of character to effect a fundamental change in any of our ingrained habits, but once the momentum has been created, and the sense of satisfaction and well-being becomes your constant companion, you can do it.
By procrastinating, you hold the most control over whatever task you’re working on. However, this also means, obviously, that that particular task isn’t being done.
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