Not long ago, I was diagnosed with type 2 diabetes, and my doctor advised me to lose weight, or my life expectancy could be significantly shortened. Having struggled with being overweight for most of my life, I knew it was time to get serious.

I understand how challenging weight loss can be, and I want to share some insights that helped me lose 70 pounds in eleven months. I believe these weight loss tips can help you, too, regardless of the diet you choose to follow.

**Tip 1: Eat Smaller Meals More Often** 

Start your day with breakfast, and a couple of hours later, enjoy a healthy snack. Have lunch, followed by another snack a few hours later, and then dinner. Just ensure your choices are sensible. For example, I buy small, pre-packaged carrots that are ready to eat, making healthy snacking easy.

Many diet plans leave you feeling deprived, but frequent chewing can make you feel more satisfied. Eating every few hours also boosts your metabolic rate, which means your body will burn fat rather than store it. Once you adjust to this small change, you’ll find that this weight loss tip really works.

**Tip 2: Eat Lots of Vegetables** 

Incorporate raw vegetables and salads into your meals. They are low in calories, low in carbohydrates, and full of vitamins. However, covering your salad or vegetables with dressing can negate your weight loss efforts. Always request salad dressing on the side, as it is typically high in fat.

A useful tip I discovered is to dip your fork in the dressing before taking a bite of salad. This allows you to experience the flavour with minimal dressing.

**Tip 3: Drink Plenty of Water** 

I initially resisted this tip because it seemed hard to believe. However, I changed my mind once I experienced the benefits. Drinking water not only reduces your hunger but also improves how you feel overall.

I used to consume a lot of diet sodas, but switching to water gave me a fresher feeling and actually helped me lose weight. Any doctor will recommend drinking more water for better health. If you change your mind and increase your water intake, it might be the key factor that significantly aids your weight loss.

**Tip 4: Walk** 

Ah, the dreaded “exercise” word. I used to think like that, too, but just 20 minutes of walking every day can help burn fat and increase your energy levels. Take a walk before work, after work, or even during your lunch break.

I started by walking around my neighbourhood in the mornings, and I was amazed at the positive impact it had on my weight loss journey.

**Tip 5: Lose Weight Slowly** 

Aim to lose no more than 1 to 2 pounds per week. Losing weight too quickly increases the chances of regaining it and can also lead to health problems.

Think of weight loss as a long marathon rather than a sprint; pace yourself so that you can successfully reach the finish line. Focus on losing one pound at a time instead of fixating on the entire amount you want to shed. Ultimately, you’ll not only complete the marathon but also improve your health dramatically.

I am not a doctor, so I recommend consulting with your doctor before starting any diet or exercise program. This article on weight loss tips is based on my personal experience, and I hope it helps you.

Choose a healthy eating plan that you can sustain for the rest of your life, as this is the only way to maintain your weight loss. These tips can work for you if you keep an open mind and truly believe they will help.

Written By Barbra Rice

What’s going on in your head? Until you know, there can be all sorts of problems. Uncorrectable problems. You can’t fix a problem that you don’t see, right? That is where mindfulness comes in. Mindfulness and mental health are intimately connected.

Your mind is busy in there right now, talking about all sorts of things. It may be telling you that you are tired of your job, or that you are a victim of circumstance. It may be running through a list of all the things you need to be doing. It may be saying all the wrong things, and yet you may hear none of it. You may just feel a slight bit of anxiety building as your day goes on.

When I first learned how to do basic mindfulness exercises, I was amazed. I found that whole conversations were going on just below consciousness. Not only was it interesting to see, but the most amazing part was that I could now often end feelings of worry or anxiety. All I had to do was stop and watch my mind until I found the cause.

Yes, it is often that simple. If you forgot to write down an appointment, for example, it may bother you for hours. As soon as you see that, you write it down, and you feel relaxed again. If an argument is playing and replaying subconsciously in your mind and stressing you out, often just bringing it to consciousness will make you laugh and dismiss it.

Mindfulness And Long-Term Mental Health

Don’t underestimate the power of short-term happiness and good thoughts to influence the course of your mental health over the longer term. Resolve anxieties and stresses now, and regularly, and you’ll be healthier, and you’ll be developing good habits. Good feelings now lead to good feelings in the future, and habits are what we need for any long-term results.

As for the big problems, mindfulness is a way to see them more clearly for what they are. As you get better at tuning into your own subconscious mind, you will start to see patterns. I found, for example, that my mind was mulling over and worrying about all the possible choices in decisions that weren’t made. It caused me endless stress.

Seeing this clearly, finally recognising how destructive this habit of indecisiveness was, led me to change. I started making decisions more quickly, just to try a new way. I immediately experienced how stress diminishes once a decision is made. My habits began to change, and I was getting more done with less anxiety.

The most basic mindfulness exercise is to just sit quietly and start paying attention to everything going on in your body and mind. Of course, this can be difficult if you’ve never done it, and this article isn’t a how-to. This is just to make the case that it’s worth learning. There is a connection between mindfulness and mental health.

B Wight

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