If weight loss is a goal for you, then you probably already know—whether or not you want to admit it—that there’s no quick fix when it comes to making it happen and making it last. The real key to finding and maintaining a healthy weight is finding and maintaining a healthy lifestyle. Eating breakfast helps maintain stable blood sugar levels and can help keep you full all day so you don’t snack. Your cells need water to function, so it’s crucial to keep hydrating throughout the day. Combining exercise with diet has been shown to be more effective for weight loss than dieting alone. Keeping weight off is a constant balance, and regular physical activity is a big part of making it last.
Research has found that exercise alone isn’t as effective for weight loss as dietary changes. The idea here is to create eating habits that you can actually stick with, not starve yourself.
In fact, a study of people who successfully shed weight and kept it off, found that nearly 80 percent ate breakfast every day as part of their weight-loss strategy. But what we’re saying is you should actually watch what you eat, as you are eating it. People who are sleep deprived eat more calories during the day and are more likely to put on weight. You’ll be more likely to stick to a regular regimen of physical activity if you actually, you know, enjoy it. Breaking down over a box of doughnuts or skipping the gym is not going to derail your whole plan. The solution does not lie in restricting; the solution lies in switching from restricting to substituting.

Go on a sweets hiatus—a month is ideal, but do what you can—and you’ll see the cravings start to diminish. Leave the croissants and muffins in the pastry shop—they actually make you hungrier later—and opt for protein and whole grains to start the day. Let’s just look at the omega 3 fatty acids, which you will be consuming with the above meal. When thinking about weight loss, instead of searching for that next diet book, how about considering meditation and visualization? I’ve said it before: the small advantages (the small habits) can lead to the greatest triumphs. Then it will be easier to avoid sugar-laden foods that don’t give your body the nutrients it needs, leave you hungry, and make you put on weight. Those omega 3 fatty acids will improve your immune system, lower your cortisol (stress hormone), decrease your inflammation, and help you burn more calories, leading to a gradual (but permanent) weight loss. From there you can focus your attention on whole grains, fruits and vegetables, fish and lean protein. When you eat in front of the TV or your computer, or you graze all day long at the office, you end up with what basically amounts to meal amnesia.
You’ll be less inclined to skip a run if you know your friend is waiting for you in the park. Meditation, when combined with visualization (imagining yourself thinner with greater vitality), creates certain brain waves, which inhibit that part of your brain that produces stress hormones. For a middle aged, senior couple, they can expect to spend $295,000 – $300,000 on their remaining lifetime medical bills.
However, the approach of shifting your eating style from nutrient poor, calorie rich foods to nutrient rich, calorie poor “real” foods is an approach that should work for everyone.
Poor sleep increases your cortisol (stress) level, causes insulin resistance, triggers urges to eat, and leads to weight gain.

More importantly, the impact of those brain waves lasts much longer than the brief 5-10 minutes of medication.
Try keeping a food diary for a week or two to get in touch with what you’re actually eating every day and to identify patterns that might be interfering with your plan. Because if you eat real food, you are not going to have those cravings for a chocolate chip cookie or a hot fudge sunday. For these people, the solution is more than just a switch to real foods; the solution also rests with obtaining a regular, good night sleep. Just think about it.  If you can reset (and lower) your stress hormones, fewer calories will be directed into fat. So, if you might have sleep apnea, or if your spouse hears heavy snoring, you should have those two sleep conditions evaluated and treated. Since fat cells are toxic to the immune system, dropping a few pounds (to hit a reasonable weight target for your height and body structure) is just one of the steps – but it is a valuable step. For you, the result might be more than improved sleep; it might be a significant drop in weight – without any dietary change. If there is one indisputable fact about our human body, it is that everything is connected. Don’t neglect visualization (the image of losing weight) and how that impacts the wiring of your brain (and body). Daily exercise, like daily visualization, sends an important message to the brain, rewiring it toward a lower weight target. You change your sleep, you change your weight.  You change your brain waves, you change your weight.

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