Weight-loss goals. The difference between failure or success. If you have a well-planned, realistic goal, it will keep you motivated and will help you convert your thoughts into action.
Proper goal setting makes you the master of your own future. Tomorrow is directly affected by the actions you take today. And guess what? You did what you did today because of the goals you have set.
If you set specified goals, you will determine where you should focus your efforts. It will also weed out the distractions that can hinder your progress.
Unrealistic weight-loss goals are a bad idea as they will undermine your efforts.
There are two types of goals for weight loss.
The first goal focus on the desired outcome you want to achieve. This goal gives you a target but does not address how you will achieve it.
The second goal is a process goal which focus on the steps to take to achieve the desired outcome.
For example, a process goal may be to walk 30 minutes each day and to drink water with every meal. -process goals are very helpful for weight loss as you focus on changing habits necessary for weight loss.
Set SMART goals
Both your process and target goals should be according to these criteria:
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Long-term and short-term goals
To make your overall goal more manageable you should set long-term goals which is then divided into many smaller weekly and daily goals - like bite-sized pieces.
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Keep track of your weight loss goals. There are many tracking tools available online or you may visit the app store for a goal tracking app.
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Set realistic goals within a reasonable time frame
We have good intentions but within three days we bury them in a bowl of ice cream. Setting realistic goals means to take real stock of what you can do within a said time.
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Adjust your goals as needed
As you make progress in your weight loss plan, you will sometimes have to change your goals. That is ok an allow for that.
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Allow for setbacks
Every successful person has experienced setbacks. That is a normal part of life and a normal part of behavioural change.
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Stay open minded
To be open-minded means to be flexible, an important key to successful change. Remember that we cannot learn new habits overnight and that it will take time.
“Success is the sum of small efforts—repeated day-in and day-out.” —Robert Collier
Drinking warm lemon water is one of the biggest health food trends right now, with celebrities like Gwyneth Paltrow, Beyoncé and Martha Stewart swearing by it.
Naturopaths especially are touting it as a highly effective habit and home remedy for a number of reasons.
The Benefits of Drinking Warm Lemon Water
Ancient traditions from China, Japan and the Ayurvedic philosophy promote the benefits of drinking warm water, now Western science is telling us to add fresh lemon juice to the mix.
Vitamin C in lemon juice
The heaviest hitter of the warm lemon juice concoction is the high vitamin C content in the lemon. Women need 74 mg of vitamin C a day, men need 90 mg a day and smokers need to add on an additional 35 mg to that. A 3 fl oz serving of lemon juice contains 34 mg of vitamin C with only 20 calories. Other big numbers that the lemon juice delivers are: 0.64 g of protein, 1.6 g of fiber, 15 mg of calcium, 7 mg of magnesium, 13 mg of phosphorus, 116 mg of potassium, and 1 mg of vitamin A. It also contains 1% of your recommended intake of both folate and potassium.
Also Read 9 Tips To Improve your Overall Health and Happiness
Vitamin C fights cold and flu
It’s common knowledge that vitamin C helps prevents colds and flu by boosting the immune system. The National Institutes of Health report that it also cuts down on the length of time the symptoms last. Vitamin C, also called ascorbic acid, can ease the symptoms during the cold. It’s best to be consuming vitamin C regularly before getting sick as it does not seem to be effective to begin consuming it after the cold symptoms start.
Vitamin C and iron absorption
The high concentrations of ascorbic acid in the juice of a lemon, enhances iron absorption. When we consume iron from plant-based foods, it’s the vitamin C that helps us absorb it.
Eating foods that are high in iron and pairing them with foods that are high in vitamin C, increases the bodies ability to absorb iron.
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Vitamin C and Age Related Macular Degeneration
According to the National Institutes of Health, supplements that include vitamin C might slow the progression of Age Related Macular Degeneration.
A large study was done where participants with AMD took supplements that included 500 mg of ascorbic acid daily, along with other vitamins and nutrients, resulting in less chance of developing advanced AMD.
Studies are now being done to see if there is a link between vitamin C supplements and cataracts.
This drink is credited for weight loss, anti-aging properties, fighting the common cold, eye health, treating kidney stones, digestion, and improvements in blood pressure, among other things. Many health claims are real and some are just hype. Let’s look at the proven effects backed up with sound medical facts.
Warm lemon water helps with weight loss, but in some surprising ways.
To start, drinking it in the morning is a great replacement for other calorific beverages you might consume, such as coffee or tea with cream, or a sugar-packed glass of orange juice. This can cut hundreds of calories from your daily caloric goals.
Morning anti-oxidant boost
As an anti-oxidant, the ascorbic acid in the warm lemon juice potion protects DNA from free radical damage.
Also Read Energy Giving Foods Which Work Better Than Coffee
This can help fight effects of aging, lower risks of diseases such as cancer, arthritis and heart disease. It is a great idea to get this boost of liquid health first thing in the morning to get the day started right.
Keep going throughout the day if too, it is just going to give the body more and more vitamins and minerals.
The benefits of water
The benefits of warm lemon water does not have to include the science of what is in the mix. Researchers say that the biggest help for your health is the water. Lemon water has the same health benefits of plain water.
Water has been repeatedly proven to help with weight loss. It fills the stomach and gives the feeling of fullness and combats constipation. It boosts your mood, helps your memory and is crucial for physical activity. Studies have shown that drinking water regularly can reduce your risk of colon cancer by 45% and bladder cancer by 50%.
Migraine sufferers report fewer migraines, as well as decreased pain intensity, when drinking over 1.5 liters of water (six cups) a day.
Limonene is a compound naturally found in all citrus fruits and has antioxidant properties. In laboratories it has shown some ability to kill cancer cells. Limonene has antioxidant properties, counteracting the free radicals that damage DNA.
This is the second-last part in the series "Using Your Senses To Transform Your Life.”
Our sense of smell is 10,000 times more powerful than the other senses - merely a sniff of a smell can raise powerful emotions from your past. Fragrances have the power to cure one’s body, mind and soul. Maybe this is the explanation for the use of incense in churches and spiritual rituals.
Just like finger prints, everyone has their own unique smell
Nothing is more memorable than a smell.
10 Incredible facts about your sense of smell
Your Sense of Smell
If you struggle with heart disease, asthma, epilepsy or other chronic illnesses, consult your physician before using aroma therapies. Pregnant women and young children also need to be cautious with breathing in certain fragrances and should not try to self treat - even with aromas.
Some of uppermost enjoyable or pleasurable fragrances include vanilla, cinnamon, crayons, and cookies.
Search in your public library, best-loved book shop, or on-line to discover more of these kinds of treatments. I found some very handy essential oil inhalers available at ETSY, pictured below.
Aroma therapy can assist you put an end to stress at the end of a very long day, get you moving when you initially get up, stimulate perceptions of wellbeing, and a lot more - all with a simple scent!
Also Read: Using your Senses To Transform Your Life
Also Read: Your Sense Of Touch - MUCH more Powerful Than you Realise
Also Read: Get in touch With Your Soul By Using your Sense Of Sight
Also Read: Free Workbook: Transform Your Life With The Power Of Your Senses
Sometimes when we wake up in the morning, whether it is weekend or a workday, most of us can’t seem to get started unless we’ve had our energy-shot for the day, and that comes from our coffee, right? That’s what we’ve been counting on for years, not believing for a moment that there are quite a few other things that can really kick- start our day.
The thing is with coffee, yes, it sure does make us feel great as the caffeine gets to work, but once it starts wearing off not too long afterward, then we are still left feeling sluggish and foggy again – that’s when we reach for another cup, maybe even with a bit more sugar added this time to keep up with the day’s hectic schedule.
Wake up and smell real energy-boosting foods that work better than coffee
If you truly do want to last all day and stay alert and ‘with it’, there are some other better ways than coffee to supercharge your day – there literally are high energy boosting healthy foods to stop you yawning before night time comes along.
Bananas have plenty of vitamin C in them, plenty of fiber, as well as antioxidants and they’ve got a lot of natural sugar in too, fructose, sucrose, and glucose – these are converted into energy in your blood and the high fiber helps the sugar to be absorbed slower, to give you the energy to last right through the day.
How does a smoked salmon and cream cheese bagel sound for breakfast? Well, it’s got the all-important omega-3 fatty acids which are perfect for brain health and energy production; let alone looking after your heart. Fish serves you protein to stave off those hunger pangs, giving you energy and crushing any of those post-carb yearnings that we all know about.
Lusty lemon water
There are plenty of us who don’t drink enough water, but some warm water with natural lemon juice is hydrating to the body and skin and has plenty of vitamin C added as well. Studies show that those who don’t have drink plenty of water in the day feel the tiredness and fatigue setting in more than those who do.
Great green tea
If you want to switch off the coffee and add a bit more zest to your life and diet, then green tea is for you. It has also got caffeine in, but far less than your cup of Joe. Green tea helps you concentrate too, filled with antioxidants and nutrients that can give you quick boost during your day.
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Eggs are abundant in protein and iron and that means you get real sustainable energy for a busy day. Eggs have a nutrient called choline in them too, excellent for the brain, the muscles, and metabolism.
A smoothie with nuts is the ideal breakfast drink to start your day because it is full of minerals, vitamins, and fats. Furthermore, they are downright delicious! Filled with fiber too, to keep your blood sugar levels balanced and protein to keep you full for longer. Just the nuts stashed away in your desk at work can give you an energy boost if you haven’t got time for the smoothie.
Gorgeous Greek yogurt with some berries
To get the most out of your snack, just choose some low-fat Greek yogurt; staying away from the flavored one because they come with plenty of sugar added. For that extra sweetness, just add in some delicious fresh berries with a bit of honey to control the sweet tooth in you. And if you want to go the extra mile, you can toss over your yogurt some delectable crunch toppings such as granola, which contain the necessary fiber.
Create your own personalized wellness plan, get your family on board with healthy eating, and so much more!
By this time of year, healthy eating may have taken a back seat to summer vacation, back-to-school madness, and your subconscious seems to know that January 1st is nowhere in sight.
Brand new for 2018!
This is the perfect time of year to reboot your healthy eating, leaving Pop Tarts, daily ice cream bars and too many Frappuccinos far behind.
(Did you know some people call this time of year the “second New Year”? I totally get why.)
It’s so perfect, in fact, that I have good news to share. If you need help getting back in the “healthy saddle” again, the folks at Ultimate Bundles have teamed up with Katie from WellnessMama.com to offer a Complete Healthy Lifestyle Bundle which can be accessed right HERE.
This Unique Ultimate Healthy Living Bundle - will be your personal library of resources to create a personalized wellness plan, support weight loss goals, get your family on board with healthy eating, and so much more!
A carefully curated collection of eBooks and eCourses for people who want to live a healthier life on their own terms.Brand new for 2018!
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I can't change the direction of the wind, but I can adjust my sails to always reach my destination.
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