Category Archives: health and fitness

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The Power of Less

Focusing on the essential produces the most results for the least efforts. If you try to tackle everything that grabs your attention, you’ll constantly find yourself stressed, overwhelmed and burned out. Simplicity is the art of focusing only on what’s essential to your goals and your personal satisfaction and ignoring the rest.

You must set limits, they don’t set themselves.

The essence of prioritizing is deciding not to do something. Without limits, we mistakenly assume that everything is important and also assume that we will be able to do whatever is necessary to get everything done. If we don’t set limits we tend to waste time and energy working beyond the point of Diminishing Returns.

Parkinson’s Law states that, “work expands to fill the time allotted.” That’s why it’s easy to work until you collapse, surf the internet endlessly and spend too much money on things that don’t really matter.

Focus on only one thing at a time. Multitasking is a myth. Our brains are only capable of truly paying attention to one thing at a time. When we think we are multitasking, all we’re really doing is rapidly switching the focus of our attention from one task to the next. Every time your focus shifts, it takes your mind a while to load the information it needs to operate effectively.

Limit your active goals and projects to no more than 3-4 at a time. It preserves your focus and attention, allowing you to actually accomplish your most important objectives quickly and move on to next.

Establish 3 Most Important Tasks (MITs) everyday and do these before working on anything else. Try to finish these MITs as quickly as possible. Once you accomplish your MITs, the rest of the day is a bonus.

Batch similar tasks together to preserve your focus. Every time you switch the object of your focus, you lose a great deal of productivity – the immoral Cognitive Switching Penalty. To avoid the penalty, it pays to find ways to switch your focus less often. Batching is the practice of grouping similar tasks together, then tackling them all at once. Errands or daily chores are best to batch. Eg. Checking emails once or twice instead of checking every 5 minutes. Or how productive would it be to drive to the grocery store every time you want to buy a single item? Putting what you need on a list, then buying everything at once is clearly more efficient. Doing multiple errands at once, like going to the post office right before you go grocery shopping is even better.

Installing positive habits is easiest when you start small, then build on your early success. Installing habits takes willpower and willpower is very limited resource. For best results, focus only on installing or changing one habit at a time and start with small increments. Even the smallest win motivates you more than the slightest failure. Whatever you do focus on ONE (and only one) habit at a time. Practice that until it becomes second nature requiring no thought or willpower to do everyday.

Consciously minimize your active commitments and don’t be afraid to say ‘no’ to new ones. The truth is your time, attention and energy are limited. When you overwhelm yourself with commitments, you’re shortchanging the most important activities that will contribute the most to your productivity, satisfaction and success. You’re also shortchanging the less important commitments since they’re competing with all of the other critically important projects in your world.

Slow down, pay attention and enjoy the process. Looking back on life, one of the most common regrets people express at the end of their lives is that it all went too quickly, and they didn’t focus enough on what was clearly the most important – family, friends, important contributions and enjoying the small moments of life.

When all is said and done, no one really cares how many zeros you have in your bank balance, what your job title is, or how many followers you have on Twitter. Recent research indicates that memorable experiences do impact your happiness and life satisfaction, so it pays to focus on ways to create memorable experiences. Slowing down and mindfully enjoying your daily experience of life is simple, effective and free.

Learning 700

You need to first experience a Harajuku Moment. This refers to the instant when you realize that you need to do something.

Lose weight fast with the slow-carb diet and a protein breakfast.

If you want to lose weight, there are a bunch of diets out there to try. But one that has been proven to work is the slow-carb diet. By using it, within 30 days, the author managed to drop 9 kg without exercising once.

There are five rules to abide by in the slow-carb diet. The first rule is to stop eating white carbohydrates. That’s all types of bread, rice (including brown rice), potatoes, pasta, tortillas and cereal.

Second, you need to keep eating the same meals. The supermarket may give you plenty of options for foodstuffs, but only a small portion of them won’t cause weight gain. So stick to these three categories: main proteins (eggs, beef, pork, chicken breast or thigh), legumes (black beans, red beans, soya beans, borlotti beans and lentils) and vegetables (broccoli, cauliflower, spinach, asparagus, peas, green beans, sauerkraut and kimchi).

The third rule is to avoid drinking calories in the form of milk (as well as soy milk), fruit juices and soft drinks. Instead, you can drink large quantities of water and unsweetened tea and coffee. One or two glasses of red wine per day are OK, but you should keep away from beer as it contains more calories.

Fourth, don’t eat fruit, as many fruits contain fructose, which is a type of sugar. Tomatoes and avocados, however, are exceptions to this rule.

And the final rule is to allow yourself a cheat day, where, once a week, you get to eat anything you want, even pizza or beer. This is because binge-eating once a week increases your metabolism and stimulates fat loss.

For the slow-carb diet to work effectively, you also need to eat a protein-rich breakfast.
Just consider the author’s father, who was also on a diet plan and was losing 7.7 kg of weight per month. However, when he started skipping breakfast, his weight loss rate fell to 2.5 kg per month. That’s because missing breakfast usually results in overeating in the evenings.

Furthermore, including a minimum of 20 g of protein in your breakfast within the first hour of waking reduces cravings for carbs. Some proteins that you can have as the first meal of the day include eggs, cottage cheese, a protein shake or turkey bacon.

Add one and a half teaspoons of cinnamon to your diet daily. Cinnamon can make you feel fuller, faster by reducing your glycaemic levels by 29 percent. Your glycaemic levels reflect the amount of carbohydrates found in the food, and they determine the impact these carbs have on your blood sugar level. To help you lose weight, consume one and a half teaspoons of freshly ground cinnamon – preferably Saigon cinnamon – each day.

Hypnotherapy for Weigh Loss

Your mind is a powerful force – it can make you believe things, crave things, do thing. Hypnosis can help you to choose and remain focused.

We all know weight loss is usually best achieved with diet and exercise. “Hypnosis can help by changing people’s mindsets and help create an honest relationship with yourself through diet, exercise and counselling.” Losing weight can be a long and challenging journey, not a short term obsession. If you’ve ever tried and failed to lose weight before, it’s not unusual for people to get into a cycle of dieting, overeating, feeling guilty and dieting again which is known as ‘yoyo dieting’ and makes weight-loss difficult to sustain but the answer for this could be Hypnosis especially if you have tried everything else.

Hypnotherapy is a state of inner absorption and concentration, like being in a trance. It’s the most natural way which creates emotional attachment to your goal. It enables a change in your long term habits and behaviours by creating leverage which in turn changes your relationship with food and enables your unconscious mind to work for you. As there is a lot of baggage in our subconscious minds, losing weight starts with a change in identity moving away from your old self to your new self image. It’s as much about how you think than about what you eat. Hypnotherapy begins from within and changes your thinking, for instance – you might eat a carrot and wish you were eating a carrot cake, but with hypnotherapy you can learn to enjoy the carrot and not give that cake a second thought.

How does hypnotherapy for weight-loss work?

Close your eyes. Imagine your food cravings floating away. Imagine a day of eating only what’s good for you. Imagine hypnosis actually helping you lose weight, because it actually does.

Many things have to be change. We have to want the benefits of that change, and we have to want them enough that we’re prepared to do whatever it takes to get them done and with full believe. It also involves overcoming the obstacles that our mind has set up for us.

Hypnosis is usually done with the help of a hypnotherapist targeting the unconscious mind with powerful suggestion techniques, using verbal repetition and mental images where you’re feeding your subconscious mind with positive suggestions bypassing the analytical and reasonable part of it. When you’re under hypnosis, your attention is highly focused, and you’re more responsive to suggestions, including behavior changes that can help you lose weight.

The idea of hypnosis is still met with scepticism due to misconceptions about what it is. It is useful to know that during hypnosis you will not:

  • be out of control
  • be asleep
  • be told to do anything you don’t want to do
  • have your memory erased
  • be forced to reveal your deepest darkest secrets.

How it works?

  1. Hypnotherapist is essentially a coach who will guide you into deep relaxation.
  2. Once your body and mind are relaxed (much like a daydream), he will be able to access your unconscious mind.
  3. Soothing, carefully worded scripts can be used to explore a client’s reasons for overeating and suggest new ways of thinking through visualisations. You have the control to reject any suggestions you don’t feel happy.
  4. Slowly you will learn how to replace your negative habits and eating patterns with positive ones suggested by your hypnotherapist.

Most commonly asked questions in hypnotherapy consultations is – will hypnotherapy work for me? The answer is it’s hard to know until you try it yourself.

Hypnotherapy for weight-loss techniques

Everyone has different reasons for wanting to lose weight, some suggestions you might encounter include:

  • Envisioning the body you want or the level of fitness/health you wish to achieve.
  • Imagining how you will feel with your new look and health.
  • Imagining yourself reaching that goal effortlessly.
  • See how much you have improved from today.
  • Imagining how energised and confident you will feel.
  • Realising that the more you exercise, the more you will want to exercise and the easier it will become to do so.
  • Whenever you get the urge to eat something unhealthy, or eat when you’re not hungry, imagine not reaching your goal and think about how that will make you feel.

These visualisations and many more are designed to empower you so that you can take control of your choices. Hopefully you will learn to enjoy the taste of healthy food and stop cravings. By tackling those deep feelings forming the foundations of your eating habits, you can learn to adopt a healthier lifestyle and enjoy doing so.

Benefits of Hypnotherapy:

  • Allows you to stop dieting and encourage you to begin to take care of yourself in a more positive way by eating healthily and enjoying exercise.
  • Help you to stop obsessing about food and enable you to let go of those feelings of failure and guilt.
  • Enables you to combat food cravings.
  • Teaches you to understand your relationship with food and find the triggers that make you overeat.
  • Enables you to start to believe that you can do it that you too can become slim, confident and energised.
  • Helps to adopt healthier eating habits/ portion control
  • Helps to regain control of your weight/ lose weight
  • Helps to control hunger and appetite
  • Helps to overcome Boredom eating
  • Helps to increase motivation
  • Helps to regulate metabolism
  • Helps you stop emotional eating
  • Helps you curb those cravings

Hypnotherapy can allow you to have a change of attitude towards the food that you eat so that you no longer crave for or finish everything on your plate even if you are not hungry. This enables you to enjoy eating healthily and at the same time lose weight in a safe and natural way.

While many people succeed in losing weight in the short term, they often have trouble keeping it off and that’s where hypnotherapy can lead to success.