Another rainy day in Shanghai today I was planning to go by taxi today to the office. I do not have a car in China as for expats it is pretty danger to drive here. Well who has ever driven in Poland, I would say it is even more difficult to drive a car in China, in a big cities like Shanghai (today population in Shanghai formally registered 24 million as of 2013, but informally and with suburbs it may reach 40million). I have about 5 miles to office from where I live, when I take a taxi it takes 30-40 minutes due to the traffic jam. I found much easier to walk to subway (35- 40min), subway takes 5 minutes, so it is a bit longer but I can do some walking -about 6000 steps one way -pretty amazing. The only issue is pollution in China but today was not bed only 57 in the morning, stated as moderate. Before I was trying to fins excuse – bad weather, cold, or pollution, got too late from bed so thought not enough time. Any excuse was good not to walk or go by bike to office. Today I went out as could not catch taxi and the neighborhood guard was also not able to catch one for me neither, so I decided to walk since the rain was not bothering too much. I was feeling really good and glad I did make walking today and was not listening another ‘devil’s’ voice trying to convince me is much more convenient to take taxi. I made few photos on my way. I also walked back from office to home. Overall I did 15K steps just because I could not get taxi . If you have a chance to walk just resign from car or park somewhere on the way to work if your distance from home to work does not allow you to park and try to walk at least a day 30 min morning & evening. Believe you will not need to exercise at all! Somebody may say, well but you sweat because of walking and your clothes are not fresh anymore. I have the change clothes in my closet in the office and I order dry cleaners so they delivers all cleaned to the office directly so I do not need to bother to carry them. But sometimes I even was carrying clothes in back pack together with laptop as I work often in the evening from home. In Sugar Land there Dry Cleaners also delivers directly to the office if not that has to be one that delivers to given address. I was lucky as my company had a deal with the dry cleaning company and I could just drop dirty clothes and I had them clean in my office after next 2 days or so.
I am glad that recovered quickly and could go back for my favorite sport -horse riding, here some photos from Dubai & from Tuesday this week:
Anyway today post is not about Shanghai & walking since I was already explaining benefits in former post but wanted to share 2 things:
1. How my weight loss journey started
2. Explain posted –DO NOT weight loss tips
Just to share with you when, where and how my weight loss journey started:
During the vacation on Maldives we met a wonderful Dutch couple and we spoke a lot of about our weights, we both were unhappy of our weight. We have decided to spend Christmas & New Year Eve together in Dubai where they are leaving. I made a deal with her, a kind of competition who would lose less weight by NYE, than needs to buy a bottle of a good Champagne. Guess who won?
But the journey was not easy, why: I could not start to compete just after vacation as in September we invited to China my mother in law, and she cooks so well, I just gave up with any dieting and was enjoying excellent Polish food . In September I had the business trip to Houston, TX and found a perfect excuse that during my business travel is extremely inconvenient to be on diet. Finally I decided to start my ‘diet competition program from October 1st. I told to myself, well I still have plenty of time by December 20th. And that was my mistake, when planning, we always must consider unexpected events that may happen in our life. One of such happened to me, I would never think of.
I was on business travel in Houston, well who lives in Texas or have ever been there can imagine how difficult is too keep away from this delicious restaurants! So I even did not think about dieting there and was enjoying excellent food in different kinds of restaurants, especially that since I moved to China I am missing Texas food very much! The result of my Texas food experience was that my weight went up again to by 5 pound and was 160 pounds. My flight from Houston to San Francisco was late and I ended in SFO in hotel. I finally reached home on Wednesday, 24th of September.
I came back home tired with a jet lag but motivated to start my competition. Thursday I took a day of rest. On Friday, 26th of September, without sleeping almost all night I decided to go to office by bike –just to have some exercise. This was actually mistake as I was too tired to focus on bicycle riding, especially in China you must have eyes all around. The traffic lights does not mean much, and sometimes is even safer to cross street when red light is on for pedestrian. Really, I am not kidding, why, because then no car turns right when green light is on, in the past we had same issue in Poland but most of cross se3ctions with traffic lights have now green arrow allowing cars to turn right.
So, without a good rest to avoid crash with an e-bike I used front wheel brake and was flying over the bicycle on fell off on both arms. Well somebody could say what I was expecting after whole night with no sleep. The funny thing is, that I did not think, I have actually broken arms, but came back home and tried to work and type on my laptop. I gave up when I was trying to slice the bread and could not. This has been a sign along with swollen elbows that I should visit a doctor. After X-Ray a showing news –both arms broken, and the one I actually thought is ok, needs surgery and titanium screw for one year. That was for me really depressing information, I could not imagine myself in 2 casts. The reality was even worse, I do not wish anybody to have broken arms, we cannot imagine until this really happen how many function are dependent on our arms. Imagine to go to restroom or take a shower without using your arms??? Pretty impossible, right? I had a chance to discover it and do not wish anyone. I am with my husband already since 2001 so it will be over 14 years, and believe me I felt ashamed when I needed to get help from the closest person. I could not even eat by myself. You may find it strange, but fortunately for me one arm needed surgery, and because of it I did not need to have cast on both arms.
After surgery I needed help for a few days as could not use my arms at all.
My picture from hospital, just next day after surgery here:
I was really depressed that due to this accident I will gain more weight as I could not move at all. I decided to eat half of portions to shrink a bit my stomach and since I did not need so much calories as before. After I came back home I started to apply rules I have just shared with you –Do & Do not.
Protein diet was pretty important for me at my recovery, the doctor & my physiotherapist were amazed how fats I recovered. On November I was going for the party organized by my company. Since I was not able to exercise I decided to make changes in my life style and DO NOT:
Here again I am sharing what you should not when dieting:
1. Eat carbohydrates
2. Eat highly processed food
3. Low fat, diet food
4. Skimp on sleep
5. Eat before sleep or in the night
7. Think about food
DO NOT eat carbohydrates
If you are looking for fast weight gain then you will probably find that the dieter’s worst enemy — the evil carbohydrate — can actually be the skinny person’s best friend. In fact, people looking for ways to lose weight fast can finally find victory by taking another look at how they consume carbohydrates and add them to their mass building diet.
The primary key to achieving no gain weight is to understand the different types of carbohydrates and the best time to consume them. On the beginning of my journey I eliminated carbs from my diet. First 2 weeks I did not consume them at all. I applied partially with some modification Dukan diet, which I am going to explain my modification in the next post or so. When you focus on low-glycemic carbohydrates, commonly referred to as complex carbohydrates, such as sweet potato, brown rice and whole grain breads, the digest slower in the body and therefore they provide you with energy all during the day. However there are other types of carbohydrates that are often seen as harmful, but these can actually be very useful for people that are looking to gain weight fast. These carbohydrates are commonly referred to as simple, or high glycemic carbs, and are found in foods such as white potatoes, white breads, white sugar and also white rice. These carbohydrates tend to break down rather quickly within the body and they tend to cause a rapid release of sugar into the blood. This rapid release of sugar into the blood then triggers a rise in the level of the hormone known as insulin. This has a dramatic effect on weight gain. Insulin would normally cause you to gain weight in the form of fat if you consume the high glycemic products at the wrong times. It is very important to consume the high glycemic foods at the correct times, as this will prevent you gaining the wrong type of weight and it will actually help you to gain lean muscle tissue. There are some tips regarding carbohydrates consumption that are good to consider when aiming not to weight gain.
So in order to loose or not to gain weight DO NOT:
– Go “Simple” After Your Workouts: as if you consume high glycemic meals straight after a workout you will gain weight. When you are training intensely you tend to use up stored sugar in your muscles and therefore if you do not want to gain weight fast you must not restore it fairly quickly. If the sugar is not replaced quickly, muscle tissue will be used for fuel rather than seeing it built up as a result of your training.
Consume high-glycemic carbs again an HOUR past your workouts: when you consume more high glycemic foods about an hour after your workout, you will gain weight very qucikly. These people can afford a bigger increase in their insulin level, as this will help with weight gain. Consuming high glycemic foods will help to overcome their naturally high metabolism, and keep their anabolic hormones at a high level at the time when it can work best to build lean muscle mass
– Drink carbs DURING your workout: if you consume a drink that has a high sugar level during your workout, carb intake during your workout will block the muscle-wasting process and jumpstart recovery, because your workouts will drain your muscles of stored sugar for fuel.
DO NOT eat highly processed food and Do not eat low fat, diet food:
Low Fat. Here is why you should not consume: In the beginning, the conventional low-fat diet was based on very weak scientific evidence, which has since been thoroughly disproven. In the past few decades, many massive, long-term studies have shown that this diet is a very poor choice. Not only is it proven to be ineffective, it can also be downright harmful for a lot of people. Here are the ways the low-fat diet can harm your health:
– The Low-Fat Diet Encourages Consumption of Harmful Foods: When the low-fat guidelines first came out, food manufacturers jumped on the bandwagon. They wanted to bring a whole bunch of “heart healthy” low-fat foods to the market, in order to sell to the health conscious crowd. However, there is one big problem with foods that have had the fat removed from them… they taste like crap. For this reason, the food manufacturers added sugar instead. Sugar is not a fat, it’s a carbohydrate. Therefore, a product can be labelled “low fat” even though it is loaded with sugar. (I should point out that the low-fat guidelines DO recommend that we reduce refined sugars, but not nearly as enthusiastically as they warn us about the “dangerous” fats). The conventional low-fat diet (brought to you by the United States Department of Agriculture) also advocates increased consumption of certain foods: Vegetable Oils: Vegetable oils can reduce cholesterol in the short term, but in the long term they cause harm and are significantly associated with inflammation and heart disease. Whole Wheat: A significant portion of the population may be sensitive to wheat gluten, experiencing symptoms like pain, stool inconsistency, tiredness, among various other symptoms. Basically, since the low-fat guidelines came out, people have increased their consumption of harmful foods like sugar, wheat and vegetable oils.
– The Low-Fat Diet Can Raise Your Triglycerides: Having elevated triglycerides in the blood is a well known risk factor for cardiovascular disease. It is also one of the features of the metabolic syndrome, a cluster of symptoms believed to play a causal role in cardiovascular disease, obesity and type II diabetes. When blood triglycerides are elevated, it is usually because the liver is turning excess carbohydrates (especially fructose) into fat. Because the low-fat diet is also a high-carb diet, this diet can lead to an increase in blood triglycerides, potentially elevating the risk of cardiovascular disease. The best way to lower triglycerides is to eat in the exact opposite way, a low-carb, high-fat diet. Such a diet consistently leads to reductions in blood triglycerides.
– The Low-Fat Diet Discourages Consumption of Healthy Foods: Animal foods that are naturally high in fat tend to be healthy and nutritious. While I agree that factory farmed, grain-fed animal products aren’t an optimal choice, foods from animals that have been properly raised and fed are very healthy. The low-fat diet discourages people from consuming these foods because they contain saturated fat and cholesterol. Here’s a newsflash: Neither saturated fat or cholesterol have ever been proven to cause harm. It was a myth all along, they have now been proven to be perfectly safe in multiple large, long-term studies. Blaming the epidemics of obesity, diabetes or heart disease on fatty animal foods makes absolutely no sense, because the diseases are relatively new, while the foods have been with us all along. Plenty of populations throughout the world, for example the Inuit and the Masai, have consumed almost all of their calories from animal foods and remained in excellent health. Here are 4 examples of foods that have been demonized due to the misguided war on saturated fat:
– Meat: Naturally fed meat is an excellent source of Omega-3 fatty acids, CLA, vitamins and minerals along with important nutrients like Carnosine and Creatine
– Eggs: Eggs are among the healthiest foods on the planet. They are loaded with vitamins and minerals, along with Choline and powerful antioxidants that protect the eyes
– High-fat dairy products: Grass-fed dairy products are the best source of Vitamin K2 in the diet. Also loaded with Calcium, CLA and plenty of other nutrients
– Coconut: Coconut products contain fats that are associated with powerful health benefits, including increased fat burning, better blood lipids and improved brain function.
– The Low-Fat Diet Can Lower HDL (The “Good”) Cholesterol: High Density Lipoprotein (HDL) is often referred to as the “good” cholesterol. It is well established that having high levels of HDL is associated with a reduced risk of heart disease. Eating more fat can raise HDL levels, while a high carbohydrate intake can lead to a reduction. Therefore, it is not surprising to see studies where a low-fat, high-carb diet leads to reductions in HDL, which may lead to an increased risk of heart disease. One of many good ways to raise HDL levels is to eat a low-carb diet.
– The Low-Fat Diet Lowers Testosterone Levels: Testosterone is the main sex hormone in males, but women have small amounts of it too. Like other steroid hormones, testosterone is produced out of cholesterol. Having adequate testosterone levels is important for various aspects of health in both men and women. Having low testosterone levels can lead to decreased muscle mass, increased body fat, osteoporosis, depression, decreased libido, among others. One of the side effects of a low-fat diet is significantly reduced testosterone levels, one study showing a reduction of 12% after 8 weeks on a low-fat diet.
– The Low-Fat Diet Can Harm The Pattern of LDL (The “Bad”) Cholesterol: Low-Density Lipoprotein (LDL) is often referred to as the “bad” cholesterol. It is well established that elevated LDL levels are associated with an increased risk of cardiovascular disease. However, new data is showing that there are subtypes of LDL. We have small, dense LDL (called pattern B) and Large LDL (called pattern A). The small, dense particles (sdLDL) contribute to heart disease, NOT the large ones. A high intake of carbohydrates (especially refined carbohydrates) increases sdLDL, while saturated fat and cholesterol change the LDL particles from the small, dense (bad) subtype to the large (benign) subtype. Studies show that low-fat diets shift the LDL pattern towards small, dense particles, while low-carb, high-fat diets shift them towards large particles.
– The Low-Fat Diet Gives You Heart Disease: Heart disease is the most common cause of death in middle- and high income countries. It is known that traditional populations that don’t eat a Western diet have very little heart disease. When these populations adopt a western diet, they rapidly become obese, diabetic and start dying from heart disease. Therefore, it seems pretty clear that the western diet is a significant contributor. There have been several massive, long-term randomized controlled trials (which are the gold standard of science) that have examined the effects of low-fat diets on the risk of heart disease.
The truth is that the so-called food low fat products makes you gaining weight and feel bad. The only way to get rid of fat is to eat fat. YES IT IS TRUE! Without adequate fat in the diet weight loss is impossible. A suitable dose of fat each day, turn your body into a fat burning boiler! Soon you will learn exactly what fats to include in each your meal to change your metabolism burning machine extra pounds and it’s forever.
This is why I modified Dukan diet which actually is low fat and encourages to eliminate fat in burning phase as well use artificially sweetened drinks like diet coke.
DO NOT Eat Diet Food & Drinks:
Artificially sweetened beverages may free of calories, but it doesn’t mean they’re all that great for your health.
A couple of studies released at the 2011 American Diabetes Association’s annual meeting suggest just the opposite. One found that older people who drank lots of diet soda saw their waistlines expand five times more over a decade than their peers who didn’t drink diet soda at all, while another showed that mice fed the artificial sweetener aspartame had higher blood-sugar levels.
When taken at face value, diet soda seems like a health-conscious choice. It saves you the 140-plus calories you’d find in a sugary soft drink while still satisfying your urge for something sweet with artificial sweeteners like aspartame, saccharin, and sucralose. But there’s more to this chemical cocktail than meets the eye.
– It confuses your body. Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet foods like fruit. Even more troubling, these sugar stand-ins have been shown to have the same effect on your body as sugar. Artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain.
– It could lead to weight gain, not weight loss. Diet soda is calorie-free, but it won’t necessarily help you lose weight. Researchers from the University of Texas found that over the course of about a decade, diet soda drinkers had a 70% greater increase in waist circumference compared with non-drinkers. And get this: participants who slurped down two or more sodas a day experienced a 500%greater increase. The way artificial sweeteners confuse the body may play a part, but another reason might be psychological. When you know you’re not consuming any liquid calories, it might be easier to justify that double cheeseburger or extra slice of pizza.
– It’s associated with an increased risk of type 2 diabetes: Drinking one diet soda a day was associated with a 36% increased risk of metabolic syndrome and diabetes in a University of Minnesota study. Metabolic syndrome describes a cluster of conditions (including high blood pressure, elevated glucose levels, raised cholesterol, and large waist circumference) that put people at high risk for heart disease, stroke, and diabetes.
– It has no nutritional value: When you drink diet soda, you’re not taking in any calories—but you’re also not swallowing anything that does your body any good, either. The best no-calorie beverage? Plain old water. Water is essential for many of our bodily processes, so replacing it with diet soda is a negative thing. If it’s the fizziness you crave, try sparkling water. We all drink at home only soda plain water. In case you can afford try Perrier or Pellegrino. In the past when I was a kid we used to have soda makers so called siphon, it was fantastic I was served by my parents with naturally made raspberry homemade juice.
– Its sweetener is linked to headaches: Early studies on aspartame and anecdotal evidence suggests that this artificial sweetener may trigger headaches in some people.
– It’ll ruin your smile over time: According to a case study published in the journal General Dentistry. The research compared the mouths of a cocaine-user, a methamphetamine-user, and a habitual diet-soda drinker, and found the same level of tooth erosion in each of them. The culprit here is citric acid, which weakens and destroys tooth enamel over time
– It’s associated with depression: A recent study presented at a the American Academy of Neurology meeting found that over the course of 10 years, people who drank more than four cups or cans of soda a day were 30% more likely to develop depression than those who steered clear of sugary drinks. The correlation held true for both regular and diet drinks, but researchers were sure to note that the risk appeared to be greater for those who primarily drank diet sodas and fruit punches. Although this type of study can’t prove cause and effect, its findings are worth considering.
– It may be bad for your bones: Women over 60 are already at a greater risk for osteoporosis than men, and Tufts University researchers found that drinking soda, including diet soda, compounds the problem. They discovered that female cola drinkers had nearly 4% lower bone mineral density in their hips than women who didn’t drink soda. The research even controlled for the participants’ calcium and vitamin D intake. Additionally, a 2006 study published in the American Journal of Clinical Nutrition found that cola intake (all kinds, not just diet) was associated with low bone-mineral density in women.
– It may hurt your heart
– Just one diet soft drink a day could boost your risk of having a vascular event such as stroke, heart attack, or vascular death, according to researchers from the University of Miami and Columbia University. Their study found that diet soda devotees were 43% more likely to have experienced a vascular event than those who drank none. Regular soda drinkers did not appear to have an increased risk of vascular events. Researchers say more studies need to be conducted before definitive conclusions can be made about diet soda’s effects on health.
DO NOT skimp on sleep
Think it’s a good idea to get up at 5 a.m. and hit the gym? Studies have consistently shown that people need at least seven hours of sleep a night for optimal health, and short sleep has been associated with a host of health problems, including high blood pressure, depression, diabetes, and a reduced immune response to vaccine. I am really the person that need min. 6 hours if I do not I need to catch up.
DO NOT think about food
Here is what I mean:
Re-program your mind, remember everything is in your brain. There are amazing things that human being can make when overcome brain limits. I recommend to watch Lucy, to motivate ourselves, of course this is just science fiction movie but still gives you a kick to better use your own brain, and move the boundaries.
Here how it scientifically proven:
Cravings: Your Desire for Specific Foods
Cravings are very different than hunger, yet somewhat similar to appetite. Look up “crave” in the dictionary and you will see “to long for; want greatly; desire eagerly.” Usually, the foods you crave are not a necessity, nor do they serve a life-sustaining need. Cravings, unlike hunger signals, will change over time, even over a period of 10 minutes. They are usually triggered by emotions (stress, boredom, sadness, etc.), an attachment or fondness for a certain food, or proximity to appetizing food. Unlike hunger, where any food will quell the sensation, only one specific food will satisfy a craving.
Keep in mind that when you have a craving but are not physically hungry, you must look deeper into why that craving is there. Are you bored? Did you have a stressful day at home or work? Did doughnuts appear in the cafeteria and now all you can think about is eating one (a thought that previously hadn’t even crossed your mind)? Dig into the reason behind your longing for a certain food. If it’s an emotional need, deal with the emotion. If it’s a proximity craving (you see appetizing food and therefore want it), try a distraction technique.
Certainly, it’s important to take pleasure from food and get satisfaction from the foods you eat. Cravings are normal and have a place in a healthy balanced diet. But learning to satisfy them in a controlled manner will keep your relationship with food in balance. Constantly giving in to your cravings—or confusing them with hunger—can lead to overeating and an unbalanced diet, especially since many of the foods we crave are high in fat, salt, sugar, or a combination of the three. Cravings work in reverse order from acting them out. Even cravings we typically associate with a physical feeling, like cigarettes or drugs, are thought to originate in the brain before the body. Let’s take a look at the difference of physical and the psychological aspects in our cravings.
Physical cravings aren’t as abundant as we probably think. Essentially, we crave something the body has gotten used to, whether that means cigarettes, food, alcohol, or anything else. Physical addictions do exist, but unless it’s related to drugs, most of us don’t have a close relation to the feeling of a real physical addiction. As for the evolutionary reasoning cravings were initially about survival, which meant just two things: surviving, (eating and drinking), and reproduction (survival of genes). The body and brain learned to crave what it needed to survive, but over time, those same survival traits leaked into the rest of our lives and we developed cravings to consume things we don’t inherently need.
Psychological cravings include the feeling you get when you suddenly realize you want an entire bag of salt and vinegar chips. Two systems in our brains create and tell us how to react to cravings:
1. First, the reward system identifies a target and causes the brain to release dopamine. This makes the brain believe it will get happiness or pleasure from what we’re craving. This desire for immediate gratification blocks the prefrontal cortex from weighing your long-term goals against the craving. You know the classic image of the angel and the devil on the shoulder? That’s essentially your brain when you are deciding if you’re going to fold to the pressure of a craving. Your craving is the devil, only thinking about short-term rewards, and the angel is your prefrontal cortex, pleading for you to consider the long-term ramifications.
2. Next, your body releases stress hormones that make you feel discomfort or pain. The stress essentially tricks the body into believing the only way to feel better is to succumb to the craving.
The brain can learn to attach the promise of reward to almost anything. If your brain believes that something is going to make you happy, your brain can initiate the craving response. Knowing how cravings work isn’t enough to really understand how it affects you personally. You can experiment on yourself a little and dissect your own craving response.
Cravings are not a good thing. In fact, the triggering of the stress response means we usually feel uncomfortable when a craving comes on. Because of that, we don’t want to overuse a lot of these methods, but you can create temporary triggers that can help you form better habits in the long run. First, let’s take a look at how you can overcome those negative cravings. We know that cravings tap into the part of your brain that wants immediate gratification and when it does, the brain ignores your long-term goals. However, you can train you brain to motivate itself toward long-term goals naturally. Here’s how to do it.
• Create Competing Motivations: train your brain to recognize the difference between motivations and cravings. To do this, create competing motivations so when your brain craves something, you can properly weigh it against what you really want. This means writing down your goals, keeping them available to you, and constantly reminding yourself of what positive goals you want to achieve. This allows your brain to automatically shift to remember your long-term goals and ignore the cravings that have a negative effect on them and be mindful of your actions. Overcoming your negative cravings is great, but how about manipulating those urges into achieving your positive goals? Let’s look at some of the tricks you can play on your mind to do just that.
• Use Triggers to Initiate Positive Cravings: a craving is often created from a trigger. Since something as simple as reading the words “potato chips” can make you crave them, the same triggers should exist for what you want to crave. It’s not a long-term solution to deal with harmful cravings, but you can use those cravings to accomplish positive goals you have trouble starting. Here are a couple ideas for how you can use them.
• Change your environment: Take something that triggers a craving and then pair it with something you want to get done. For instance, if you have to get paperwork done, combine it with a task you enjoy, like eating a muffin at a coffee shop. If you hate exercise, but enjoy shopping, start speed walking in the mall. The flush of dopamine and stress hormones still come out, but you can associate them with the task you want to accomplish. This eventually wears off and stops working, but it gives you enough time to form a new and healthy habit. Or like I explained, while walking to office I am thinking about my day plan, you can listen music or if you have to make a phone calls you can also do this while walking.
• Alter your environment: Placing things you truly want around the house is a way to create a competing motivation for your cravings. The idea is that when you’re reminded of you positive goals, like exercise or eating better, you have quick access to what you need, not what you want. Make subtle changes to your home or work environment. Keep your running shoes by the door or for example. This trains your brain to not only balance your motivations and cravings properly, but also creates triggers for the positive change you want to make. You can’t crave what you don’t want, but you can train your brain into wanting what’s healthy for you.
Fixing your environment to use triggers to your advantage is just one option. You can also use your instinctive reward system to rewire the brain to want to chase a new craving.
• Alter Your Reward System: your instinctive reward system is designed to make you pursue or chase a goal. If you’re trying to start a new habit you want something less abstract than “being healthy” to chase after. Using those cravings to force yourself into accomplishing goals is a great way to provide the temporary reward system needed to establish a long running habit.
We’ve all heard that dangling a carrot across large projects is a great way to reward yourself, but using whatever you crave, say, that bag of potato chips, as a reward for accomplishing a project can motivate you to finish a project quickly. It’s a bit simplistic, but it works to help establish habits and get things done.
The same can be said for more abstract motivations. For instance, let’s say you want to put more money in your savings account, but you always waste a good portion of your check on shopping. Use shopping as the reward. For example, every time you deposit $200 into your savings, you can spend $20 on clothes or anything, not reverse, I mean spend before you save, which we always do This captures the consumption you crave (shopping) and turns it into a useful reward (saving money).
• Listen for the Rewards in What You Really Want: the idea is that you might be able to gradually rewire your brain into craving activities, foods, or behaviors that are healthy. Think about the “runner’s high” when you push yourself, or the burst of energy you have after a healthy meal. There’s no guarantee, of course, but if mindfulness can work to help repress urges by identifying the negatives, the same is possible in reverse. You will still have the dopamine and stress responses, but at least the brain will push you toward a positive goal instead of a negative one. Cravings are like an evolutionary loophole. Our brains are broken by cravings and they can have a negative effect on our health. By recognizing how they work inside our bodies, we can get a better idea of how to stave them off, and how to hack our mind to take better control of itself in the long run. Cravings will always be there, but if you can at least crave what you truly desire, and not what you immediately want, you’ll be better for it.
Do not combine alcohol with food: During the first 2 weeks I did not drink any alcohol, as alcohol contains a lot of carbohydrates and it is high calories with no benefit to body. However over the period of time I drink red dry wine, if possible eat rather before not after drinking. Dry red wine also helps digest the food, especially if you are going to eat a lot of proteins.
Do not start with the statement: ‘I screw up so I give up today.’
This is a very common mistake, we lose out motivation very fast because we just gave up one day or 2 in a raw, and we are coming back to the bed habits very quickly. Even if you had bad day and gave up bad carving, you should come back on track very next day as soon as possible. Remind yourself how much efforts you input into your weight loss journey, is it really worth to screw up?
This is why in my former post I was advising to weight every day, that way you keep control over your body weight. I guarantee if you see the scale goes up, you
Please do remind yourself how you gained more pounds, how that happened that you even did not noticed when you got 10 or 15 more and your clothes started to be too tight. Did you control weight, and did you keep going with your resolutions to reach your long term goal?
1. Unhealthy carbo replacement to healthy ones
2. I am going to share my dishes ideas when starting the diet for the first 2 week