7 Painless and Simple Ways to Loose Weight

While eating healthier and slipping in exercise does take some work and require heroic effort, making just a few simple and painless lifestyle changes  at a daily basis , can pack a big weight loss punch over time;

1. Go for Food Journal 

Write down what you eat for one week and you will lose weight, , you need to eat less if you want to lose weight, and if you want to eat less, it helps to write it down.

It's about  knowing what you're eating and how much, and how that all adds up compared with your calorie goal for losing weight.Carry a notebook with you and write every item of food and drink that passes your lips. Within a day, you’ll realize just how much you snack . By writing something down you become accountable for it.

2.Go Walking

Walking to enjoy  the weather is a super-easy way to keep fit; you’ll lose weight and fat if you walk 45 minutes a day.

Buy a pedometer,or download a pedometer application on your phone , 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 weigh.

3-Go for The Smallest Portion 

Choose the smallest size of everything and eat slowly ,  If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more. 

A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it. Choose a 10-inch lunch plate instead of a 12-inch dinner plate to automatically eat less.

4- Eat Cereal for Breakfast 

Eat cereal for breakfast five days a week. Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. 

5- Snack on a small handful of nuts

Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day helps stave off hunger 

and keeps your metabolism stoked.

6- Drink Water Before Meals

Drink some water before a meal, make it a habit , and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat, i don't just hog everything, since I'm not so hungry."

7- Go for Green Tea

Drinking green tea may also be a good weight loss strategy. Some studies suggest that it can boost the body's calorie-burning engine temporarily,  through the action of phytochemicals called catechins. At the very least, you'll get a refreshing drink without tons of calories.

Have you heard how simply and easily green smoothies will help you to easily eat more fruit and leafy green goodness?  They do wonders for your health.

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6 Things to Do To love Yourself and Transform your life

The most important decision of our life, the one that will affect every other decision we make, is the commitment to love and accept ourselves.

You’ll never be capable of self-love if you have false beliefs about your value as a person and what you feel you are or are not capable of.The way we view ourselves according to those beliefs is limiting.

We form those beliefs based on the conclusions about our own experiences from our childhood. Disappointing events, at any point in life, can affect your perception of who you are, and the mental picture you hold of yourself, your internal self-image.

Free up your hidden potential, fully appreciate how unique and valuable you really are, and understand that no matter where you are in life, you have the ability to unleash your potential and create change. You are the one who gets to decide what you get out of life.

Your self-worth is never based on the external world, the most important commitment of your life, the one that will affect every other decision you make, is the commitment to love  yourself,

Self- love is the underlying cause for all problems in our life, These are 7 powerful steps to heal and love yourself:  

1- Forgive yourself and breath without Guilt:

Feeling guilty is an excessive rumination about one's failures, guilt associate with others, guilt involves awareness that our actions have injured someone else.

If you have done something wrong, then it would make sense to feel guilty, guilt keeps us in check morally, we all make mistakes and we all feel bad about them.

It’s just plain human .You are human

Worrying about past situations is not useful.  Worrying changes nothing, no amount of worrying will change or alter the past. We cannot change the past but it could help us to know how to behave in future situations.

Your Irrational Guilt is keeping you Stuck, if you have done nothing wrong, and then you should not feel guilty. It is either appropriate to feel guilty in a situation or it isn’t, guilt just eats into effort you should be putting elsewhere, majority of time is a Waste of Time, and poison set out to make you have a very bad days and bad life.

You deserve to feel better, forgive yourself, treat yourself like you treat your very best friend.Do you treat him/her with love, kindness, trust, appreciation, acceptance, and respect?

You deserve a fresh beginning!

2- Releasing Negative Feelings:

Negative emotions such as anxiety, frustration, guilt sadness and unworthiness, affect your life in a negative manner, a chronic discomfort called emotional pain.

Writing about your experiences can heal you,you think with writing, to discover more about yourself,

write your thoughts and feeling no matter how they come , your brain begin to think clearly, and your heart begin to open up. 

When you write down your  experiences, allow yourself to feel those feelings, 

Feeling compassion allows us to be present with our pain so it can be acknowledged and let go.

3-Learn lessons behind the experience:

Your problems give you opportunities to develop skills, abilities, and your character.

It’s not easy to learn from our mistakes, because people tend to stay where they are, you need to absorb  to your life  the lessons you learn, you need to go out of your comfort zone, make change and grow.You can do it by asking the right questions:

What can I learn from it?

In what area do I need to change?

How can i prevent this in the future?

What is other people’s worldview?

What have other people done better than me?

4-Let go perfectionnism:

Everybody’s ultimate goal in life, is to be happy and successful, is achieve success in your career, in what you want to do with your life,  and be the person you want to be, but it’s easier said than done.

There are so many challenging barriers in our way, and perfectionnism is one of them, the result: we stay stuck where we are, we feel even more overwhelmed, paralyzed, probably we find ourselves bored, or disconnected from our dreams.

When we stay stuck long enough, it can be more serious things like depression, hopelessness and despair.

Remember that you are human, because sometimes we feel like outcasts or weirdos, but that is just something that makes you unique, and to be human is to be imperfect.

Be gentel with yourself, dont be hard on yourself, we are not equal, every one has his own limitations ,you can achieve everything with a step by step process.

5)-Do what you love :

If you’re feeling unfulfilled and unhappy in your job, maybe it’s because you’re on a path that doesn’t connect with your passion and what you love to do ,  it is best that you search for something you are passionate about, do what you enjoy  to do. 

Listen to music you love, music is used for therapeutic purposes, enable to allow a non-verbal communication but musical, provokes a pleasant emotional state, a feeling of well-being, inner harmony and  joy , It can be said that listening to our favorite music acts on our body as the same way as drugs. However dopamine level created is different for everyone, we are not all equal. 

Eat what  you love,prepare yourself a nice meal, Eating what you love is such a sensory experience. It not only involves tasting the food, but also feeling the textures of the food in your mouth, smelling the aromas, and admiring it visually. Eating what you love , is a love experience,geat moments of pleasure 

6- Practice Gratitude:

Gratitude for what we have is necessary to attract what we want with the law of attraction. It is natural that you want the best, you want to improve your life, but you need to feel gratitude for what you already have. 

Life will be easier and more abundant. Currently you have to feel a sense of gratitude before materializing positive things in your life. When you think of great things are already happening to you, you are grateful. Also, be thankful for something you believe in, it's like sending very strong positive vibrations throughout the universe. 

So every day when you wake up, you have to be grateful. Think of all the good things in your life for which you should be thankful. Thank for your job (even if you do not like it for now) this will attract a new one if that's the case. 

Make a daily a list of 10 things you are grateful for , no matter how simple they are , and see how  your blessing will increase , and how that can change your life .

If you want to do it the right way, Extreme Self Care, Taking Care of Yourself Inside Out , can transform your life , you can get the kindle version here :

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Want to Lose Weight? Add Calcium to your Daily Diet with 7 great sources

Calcium is the most abundant mineral in the human body, according to the National Institutes of Health (NIH), and the recommended intake is 1,000 mg a day for adults.Ninety-nine percent of the body's calcium is stored in bones and teeth for structural support.

People who don't eat enough calcium have a higher percentage of body fat.Researchers at the University of Knoxville have found that dietary calcium directly influence your weight loss efforts. High calcium foods, notably dairy sources, have been shown to increase body fat breakdown and preserve metabolism during dieting. Research shows also that calcium can  aid in the prevention of weight gain, as well as the maintenance of healthy weight levels. 

When the body does not receive enough calcium, it enters emergency starvation mode, and begins to leach calcium into the bloodstream. The hormones involved in stimulating this response  are also responsible for stimulating and storing fat cells.

Your body needs calcium every day, and if you are not providing it through your diet, your body will use calcium stored in your bones, so it makes good nutritional sense to include it in your weight-loss plan.Both women and men can easily build successful diets around calcium-rich foods. increasing calcium intake is a boon to those who want to not only lose weight, but to lose fat, improve body composition, and keep that fat and weight from coming back.

Here are  7 great sources of calcium that can fit into most weight-loss diets :

Yogurt:

Plain, nonfat yogurt is the top source of calcium. Eight ounces provide 452 mg of calcium and 127 calories. Low-fat plain yogurt (415 mg of calcium and 143 calories) and fruit yogurt (345 mg of calcium and 232 calories) are not far behind 

Cheese:

provides plenty of calcium,the top source is  Romano cheese with 452 mg of calcium and 165 calories per 1.5 ounces.Swiss cheese (336 mg of calcium); part-skim ricotta (335 mg per half cup); pasteurized process American cheese food( 323 mg of calcium); provolone (321 mg); part-skim mozzarella (311 mg); and cheddar cheese (307 mg)

Soy Beverage:

Calcium-fortified soy milk has 368 mg of calcium per cup.Use it in smoothies, pour it over cereal 

Sesame Seeds:

These white little seed-wonders are very high in calcium, as well as other important vitamins and minerals.

Broccoli :

You may be surprised to learn that there is enough calcium in vegetables to supply all of your daily calcium requirements. One cup of these green florets offers approximately 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, foliate and dietary fiber.

Dark Leafy Greens:

From greens to spinach to kale, getting our calcium from dark, green, leafy vegetables is a an excellent health choice. 

Spinach ranks very high in calcium, with 56mg of calcium per cup. A 100g serving of collards packs a 145 mg calcium punch. One cup of steamed bok choy has around 158 mg of the mineral.

Oranges:

One cup of freshly-squeezed organic orange juice offers approximately 72 mg of calcium. Not to mention plenty of vitamin C,