12 ways to lose overweight

Do you want to lose the weight quickly, Do you want to burn more calories; but you know that most diets and quick weight- loss plans don't work as promised. maybe losing weight is not hard as you think, here is some tips which will help you to drop a few pounds.

The sad truth is that conventional ideas - eat less,run more- do not work long term. counting calories exercising for hours every day and trying to ignore your hunger.  that's needless suffering and it wastes your time and pprecious willpower. Eventually almost everyone gives up. 

Fortunately there's a better way:

1- Get a mantra: 

have you heard of a self-fulfilling prophecy? if you keep focusing on things you can't do, like resisting junk food; chances are, you won't do them. Instead repeat positive thoughts to your self " i can lose weight" "i'll get out for my walk today". repeat these phrases and before too long they will become true for you.

2- drink water after breakfast:

At breakfast, focus on water instead of soda or juice. research shows that despite the calories, sugary drinks don't trigger the sense of fullness the way that food does.

3- Eat only when you'r hungry:

Most of people eat out of boredom; nervousness; habit;or frustation. actually many of us have forgotten what physical hunger feels like. so find other ways than eating to express love, tame stress, and relieve boredom.

4- sniff the food when you feel hungry:

One theory is that sniffing the food tricks the brain into thinking you're actually eating it .

5- stare at the color blue:

Serve up dinner on blue plates, and cover your table with a blue tablecloth. conversely, avoid red; yellow; and orange. in your dining areas. studies find they encourage eating.

6- Eat in front of mirrors:

Looking to your self in the eye reminds you of why you're trying to lose weight in the first place.

7- walk 5 minutes for at least every two hours:

A brisk 5 minutes walk every two hours will parlay into an extra 20 minutes walk by the end of the day.

8- Don't buy any prepared food:

That lists sugar,fructose, or corn syrup among the first four ingredients on the label. try to find a lower-sugar version of the same type of food. and avoid partially hydrogented foods. Finally a short ingredient list means fewer flavor enhancers and empty calories.

9- walk before dinner:

20 minutes of walking reduce appetite and increase sensations of fullness as effecticely as a light meal.

10- Switch to ordinary coffee:

A cup of regular coffee with skim milk has just a small fraction of those calories, and when brewed with good beans, it tastes just as great. skim milk is high in calcium and low in calories.

11- Eat fruits instead of drinking fruit juice:

For the calories in one kid-size box of apple juice you can enjoy an apple; these whole foods will keep you satisfied much longer than that box of apple juice.

12- Brush your teeth after every meal:

That clean, will serve as a cue to your body and brain that mealtime is over.

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Temptation in our lives

  

  

No one of us have Ever been in one of those weird situations where he says to himself, “This is a terrible idea, but I’m going to do it anyway”?

We  have our goals, our dreams, and the habits we’re building. But, every day, we’re faced with a number of decisions that will either propel us closer to them or carry us further away: Will I eat the salad I packed for lunch, or will I cheat and head out for fast food? Will I work on the important project or goof around on the Internet? Will I struggle through the day without my cigarette, or will I give in and put myself  back at square one?

The distance between the right and the wrong is very accurate. A small acts can defined who you are. Sometimes, you succeed and take a step forward. Others, you fail, and take a step back. But what dictates if you’ll succeed or fail when temptation strikes? How can you tell when your willpower will carry you or not? can you predect it?
the temptation is everywhere sometimes it pushs us to behave unethically even when we truly desire to be ethical. How can we resist temptation when it’s staring us in the face?

Reasons of temptation:

The reasons of our temptations is not actually our fault , it’s our brains’s. cause we teach them that this is an important action - something to pay attention to and replicate. for example if i eat chocolate once in a while, my brain will not really take notice and I won't crave chocolate. However, if I repeat this action, even for just a few days in a row, my brain will begin to ramp up cravings for chocolate. As time goes on, my brain begins making eating chocolate a priority and I find that I am craving it day and night.

Resisting temptation:

Clearly we have to teach our brains what's really important to us so that it can help, it's not enough to want it to be different; we have actually to actually to act differently. The only way our brains will change how it responds, and which cravings it generates, is based on what we do  and, more specifically, how we focus our attention.

1-    Make mental notes like  "Oh, there's that craving for chocolate again."

2-     Remind yorself that your brain is generating this desire not you.

3-    Refocus and choose to do something that is better or healthier for you.

4- remind yourself that this is just    the feeling of craving. you need to realize that this craving does not define you; it is not something you have to pay attention to or prioritize. In fact, you can let it be there and move on with your day without giving in.

5-    stay away from the temptation Whenever possible, example: keep the foods I crave out of the house.

6-    Use the 15-Minute Rule: Commit to not giving in for 15 minutes. See if the craving is still there 15 minutes later. If it is, I try to wait another 15 minutes. I remind myself that the craving will pass.

7-    Stop and Reflect Before Responding: ask yourself, what am I about to do and why?

Part of realizing  your goals involves following a path that you feel is ethical and consistent with your own moral code, life is just a hard game you may lose for a hundred time; but you won’t stop playing until you win the game

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