A simple weight loss tip (short post)

This blog isn’t a health and fitness blog but having lost a lot of weight myself in the last few years (30 lbs +) the hardest thing for me is keeping it off. When I eat, I often find myself thinking about the next bite not enjoying the one I currently have in my mouth. I’m not going to get into the psychology of this everyone is different. I have read online a few tricks you can use to change the way you eat, and thus change your relationship with food.

The simple weight loss tip? Eat with your non dominant hand.

I tried this and I ended up eating much slower and thinking about actually eating the food and how the hell I was going to do it. It slowed me down, I ate less and well 100 calories here, a 100 calories there it adds up on a weight loss journey. I’m not suggesting this will be the winning strategy for your weight loss but thinking outside of the box and trying new things might help.

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5 Things you can do now to deal with Anxiety

It’s crucial to recognize that what works for someone else’s anxiety may not work for yours. I have been producing anxiety blog posts here for years now and I can attest to the fact that everyone has unique triggers and a unique situation. The purpose of today’s post is to give some general advice on things you can do right now to help with anxiety. Generally, these should work for everyone.

Keep a journal of your moods so you can recognize patterns. You can also write about your thoughts to figure out what’s really bothering you. I do this, I suffer from invasive thoughts. There are days when I am back in 1987 and reliving horrible things I may have said or done.

Exercise three to five times a week for 30 minutes to help relieve your anxiety. This is just overall good for you, the buildup of positive outcomes from consistent exercise is unbelievable.

Avoid drinking too much caffeine such as soft drinks or coffee, which is known to exacerbate anxiety. I drink coffee everyday so this is hypocritical to a degree. I’ve cut down, and so should you.

Limit alcohol, which can increase anxiety and panic attacks. Booze can really affect you emotionally and chemically. Go ahead and have a cocktail from time to time but getting loaded regularly is a really bad sign.

Count to 10 slowly. Repeat and count to 20 if necessary. Slow controlled breathing can be an instant anxiety reliever, try it.

Honorable mention here is sleep. Your body heals itself when it is at rest and that includes your mental and spiritual self as well. These are basic advices I understand. Sometimes it’s important to get back to basics and refresh on those before we get into the more complex issues of medications, therapy, family.

Even if one of them work for you then it’s a resounding success. One day at a time, you are doing awesome!

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A very simple health tip

If you read my blog regularly, first thank you, second you know that I have lost a lot of weight over the last year in a half. I am like millions; I was not obese I was overweight. What does that mean exactly? I had 30 pounds of extra weight. I dropped most of it. Do I have a visible 6 pack of abs? no, but I am more vascular, I have good definition now, I look normal. Not fat, not thin, not over muscled just normal.

The hardest part is keeping it off. One simple way to do that? 1000 steps a day. You have an app on your phone that should track it for you. That’s it! 1000 steps, it’s not a lot and its likely you can do more than that. However, the 1000 steps is every day, not 500 today and 1500 tomorrow. Everyday 1000 steps. You can do that.

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Squats

Lower your anxiety with Exercise

I know we have all seen plenty of articles on this subject. Well add another one to the list because a new year is around the corner and you should, once and for all, make exercise a priority. Notice I didn’t say lose weight, I didn’t say diet, I didn’t say train, EXERCISE.

Just exercise more, that’s it. I’m not saying change your eating habits, I mean if you want to down a pint of ice cream a day that’s cool. If you increase your exercise and everything else in your life remains the same you will lower your anxiety (and improve your health!).

I found a good article here that discusses this a little more in depth.

From the article: “More specifically, the follow-up analysis showed that “people with the lowest combined aerobic and muscular fitness had 98% higher odds of depression, 60% higher odds of anxiety, and 81% higher odds of having either one of the common mental health disorders, compared to those with high levels of overall fitness.”

Based on these findings, the authors speculate that aerobic and resistance training may offset the risk of experiencing depression, anxiety, and other common mental health disorders. “While broadly increasing physical activity will be beneficial, structured aerobic and resistance exercises with sufficient intensity to improve fitness may have a greater effect on risk reduction,” the authors note.”

Do something, anything ! GET MOVING !

Again this article isn’t pushing the fitness industry narratives we are all currently swarmed with. You know the super fit models doing some exercise and eating a handful of berries on one leaf of spinach? It’s creating an unobtainable goal for many people to pull you in, get your money, sell you products (fitness equipment, supplements, sleep aids, on and on) and keep you literally on a treadmill to extract as much money from you as possible.

Cynical enough? The point here is, and this study confirms that ANY increase in exercise is a net positive in combating anxiety and general mental health issues. This can be as little as once a day doing as many pushups as you can. Maybe increase your steps 2000 a day, jump rope for 5 min… you get the picture.

You don’t have to go on extreme diets, train like a professional athlete or be a genetic specimen to benefit from exercise. Small incremental increases in activity begin to translate into planned exercise. This can directly lead to anxiety relief and isn’t that what we are all looking for? This article supports that notion so go ahead, go out for a walk, every day.

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New Years Resolutions?

It’s a new year, a new decade  and as is tradition many of us set out resolutions/goals we want to achieve. Often this ends in failure and not because we don’t try, but because we stumble, get off track and or create resolutions that are too lofty for us to attain.

This will be a short post today, but I want to give you 3 New Years Resolutions that you can absolutely do that will benefit you.

  1. Resolve to sleep more: Naps, getting in bed 15 min earlier or getting up 15 min late it doesn’t matter. If you can increase your sleep, you will improve your overall health. I expand on sleep in a prior post here :
  2. Exercise more: Take the stairs, walk the dog, mow the lawn…. You don’t have to go to the gym (you can of course) but more exercise is good for you and it doesn’t take a monumental effort to increase your activity. Literally, TAKE THE STAIRS, if not maybe start weight training! I talk about some of the benefits here
  3. Keep a “to do” journal: No not a running narrative of what you did minute by minute, I mean a simple notebook where each day you write down the things you need to get done. Literally list them 1-2-3-4 etc. So, date, then 5-10 things you need to get done. Some days you will get 1 done some days 10, but you will always have a running list of notes you need. I talk about the benefits of this here:

Of course, you can set any resolutions/goals you want but when you start small, your chances of success are much higher. You are doing awesome ! one day at a time ! It would be wonderful if you would consider sharing this post with your network, I truly appreciate your support of my blog !