Many people start, but they may stop when they get bored, they don’t enjoy it or results come too slowly. Here are seven tips to help you stay motivated.
1. Set goals
Having goals for things we want to do and working towards them is an important part of being human. The path towards our goals may not always run smoothly or be easy, but having goals, whether big or small, is part of what makes life good. It gives us a sense of meaning and purpose, points us in the direction we want to go and gets us interested and engaged, all of which are good for our overall happiness. Goals lose their meaning when the reasons we want to achieve them are no longer important to us. If you want to get motivated and stay motivated, find deep-rooted reasons.Look at your goals and write out a full page on the reasons you’re willing to do absolutely anything possible to achieve them.
2. Get around the right people
Get around people with goals and plans, people who are going somewhere with their lives and have high aspirations. Not the one who sit home and doing nothing! Avoid the negative people! Negative people and conversations will have you focused on all the wrong things and may take your focus off of your goals.
3. Get Going
The faster you move, the better you get. And the better you get, the more you like yourself. And the more you like yourself, the higher your self-esteem is. And the higher your self-esteem is, the greater your self-discipline is. And the more you persist, then you ultimately become unstoppable.
4. Dispel your fears
The large portion of our thoughts are fear-based. What happens if so-and-so happens? We ask ourselves fear-based questions without even consciously being aware of it. For that reason, if we want to get and stay motivated, we have to dispel our fears.
5. Manage your time effectively
Stay motivated by organizing your time and limiting the time-wasters. Remember that it’s impossible to get everything done. Plan to spend at least 50 percent of your time engaged in the thoughts, activities and conversations that produce most of your results. Schedule appointments with yourself and create time blocks for high-priority thoughts, conversations, and actions. Schedule when they will begin and end. Have the discipline to keep these appointments. And remember, put up a “Do not disturb” sign when you absolutely have to get work done.
Peanut butter is a food paste made primarily from ground dry roasted peanuts. The most important thing about peanut butter is: It’s healthy!
1. High in vitamins and minerals
Peanut butter is high in protein. A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. It’s great for maintaining good heart and kidney health, and it generally helps all of your other organs function normally. Consuming 2 tablespoons of peanut butter at least 5 days a week can lower the risk of developing diabetes by almost 30%.
2. It helps you lose weight
Peanut butter is a treat that doesn’t leave you wanting something else. It’s satisfying and filling because of its high protein content, leaving you full for hours and giving you the energy you need to perform daily tasks. Those who are eating peanut butter aren’t reaching for sugary snacks once they’re finished, as they are satiated with what they’ve already had.
3. Peanut butter have the good fat
Peanut butter is full of heart-healthy monounsaturated fat. It contains healthy unsaturated fat. Unsaturated fats lower bad cholesterol and improve good cholesterol.
4.Rich in antioxidants
Antioxidant that is originally found in red grapes and red wine, and is also found in peanuts, that can help prevent damage to blood vessels and prevent blood clots. It’s also thought that resveratrol can contribute to a reduction in the risk for cardiovascular disease. Peanut butter has higher antioxidant levels than apples, carrots, or beets, and is more on par with the levels found in blackberries and strawberries.
1. Beef, Okra, and Potato Kebabs
Throw these on the grill for a smoky, low-cal meal. Okra may seem like an odd veggie to put on a kebab, but it is rich in vitamin A and absorbs the savory grilled flavor perfectly.
Ingredients: Fingerling potatoes, parsley, horseradish, Dijon mustard, Worcestershire sauce, sugar, olive oil, black pepper, salt, red bell pepper, okra, shallots, sirloin steak, yellow squash, cooking spray
2.Sesame Seed-Crusted Salmon Burger With Yogurt Sauce
This Asian-inspired recipe takes a step away from traditional burgers. Heart-healthy salmon is combined with Japanese breadcrumbs, ginger, sesame seeds, and soy sauce for a flavor-packed burger under 500 calories.
Ingredients: Salmon, baby spinach, panko, lemons, ginger, soy sauce, sesame seeds, salt, black pepper, Greek yogurt, dill, garlic, olive oil cooking spray, whole-wheat hamburger buns
3.Soft Tacos With Spicy Chicken
These spicy, tender tacos will satisfy your craving for South of the Border flavors. And because oregano, cilantro, and chiles add big flavor, not big calorie counts, you can enjoy them with chips and guacamole.
Ingredients: Chicken breasts, salt, black pepper, bay leaf, oregano, chipotle chiles, red onion, white wine vinegar, olive oil, dark beer, corn tortillas, cilantro, salsa
4. Fruited Curry Chicken Salad
In a large salad bowl combine the chicken, celery, onion, apple, raisins, grapes, pecans, pepper, curry powder and mayonnaise, Mix all together, tossing to coat, Refrigerate for several hours or overnight allowing flavors to blend. Serve on a croissant or pita bread as a sandwich or on a bed of lettuce.
Want to lose weight? There are ways to lose a lot of weight fast. But, to lose weight fast you must be patient and strong, willing to do it!
Here are some simple steps to lose weight, based on science.
1. Stop eating sugar and starches
This is the most important. Insulin is the main fat storage hormone in the body. Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia). After you eat food and your blood sugar level rises, cells in your pancreas (known as beta cells) are signaled to release insulin into your bloodstream. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. Cut the carbs, lower your insulin and you will start to eat less calories automatically.
2. Lift Weights 3-4 Times Per Week
By lifting weights 3 to 4 times per week you will lose 40% more fat. Lifting increases the number of calories you burn and that’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. Also, with lifting weights, your diet will improve and you will handle stress better.
3. Try To Stay Busy
You don’t want to eat just because you’re bored. When you are active your mind is focused on other things.
4. Drink Mainly Water
Water, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. It actually helps flush out excess water weight as well as jump-starts your metabolism.
5. Eat Vegetables And Protein
Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range. You should consume protein from: Meat – Beef, chicken, pork, lamb, Fish and Seafood – Salmon, trout, shrimps, lobsters, Eggs… High protein diets can also reduce obsessive thoughts about food.
From vegetables: Broccoli, Spinach, Cucumber, Celery…
Do you have trouble sleeping? Waking up tired? Read this article and you will end the problem.
If you live 75 years, that’s 25 years asleep. 8 Hours a night is the recommended amount of time we sleep. If we get less than 8 hours of sleep our body may not operate as effectively.
1. Using your smartphone before you go to sleep
When you are watching television, being on a computer, smartphone, od tablet you won’t let your brain go to relax mode so you will have a low quality sleep.
2. Drinking coffee, energy drink or eating before sleep.
Caffeine can interfere with sleep up to twenty hours after you consume it. About 80 percent of adult Americans are addicted to a cup of coffee.
This simple, two-ingredient recipe is your key to getting a great night’s sleep. It simply gives your body the fuel it needs to sleep effectively. It will help your body relax and process stress from the day.
1. 5 teaspoons of organic raw honey
2. 1 teaspoon of pink Himalayan sea salt
Mix these two ingredients together and store it in a glass jar. Take a little bit of this mixture (one spoonful or so) and place this under your tongue every night before you go to sleep.
Using raw honey and himalayan salt together give your body essential minerals for relaxation and cell regulation, improve liver function to restore and recover your body fully. Your body will use the honey and minerals to release melatonin, a sleep hormone, as well as to repair fully without your body needing to use stress hormones to get the job done.
Everyone, everyday has stress because we can’t control things the way we want them to be. So, do you control your stress or the stress controls you?
When you can’t control your stress, get active! It’s simpler than you think.
Here are some tips that you can use to deal with stress:
1. BE POSITIVE! Always be positive in your mind.
2. Manage your time wisely.
3. Eat healthy. Focus on vegetables and fruit. Don’t go for the sugar, it makes the problem bigger.
4. Try Yoga, meditation, breathing exercises.
5. Exercise. This is very important! Exercise makes the stress go away. Go to the gym!
6. Spend time with friends you want to be with. Not the negative one. Go with the people you love and drink a beer, but not too much alcohol, it will make it worse.
7. Learn how to say no! This is important because you are not a robot, you can’t do everything.
8. Try to get enough rest and sleep. THIS ONE YOU MUST DO!
The symptoms of stress:
Muscle tension in neck, face, shoulders.
Being irritable, impatient, forgetful.
Try to manage the stress. It’s simple, just do it!
Magnesium is one amazing mineral. Magnesium is an essential mineral for human nutrition.
Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong.
Most of the magnesium in the human body stands in the human bones.
Symptoms due to a lack of magnesium are confusion, insomnia, irritability, poor memory, reduced ability to learn, cardiovascular (heart) changes.
Most magnesium comes from vegetables, big amount from leafy vegetables.
To consume magnesium from food you have to eat: Nuts, beans, soy products, milk, fruits or vegetables
Recommended daily requirements of magnesium:
14 to 18 years old: 400 mg
Adult females: 310 to 320 mg
Pregnancy: 350 to 400 mg
Adult males: 400 to 420 mg
Coffee is loaded with antioxidants and beneficial nutrients that can improve your health.
Health benefits associated with drinking coffee include:
1. COFFEE CAN IMPROVE YOUR PHYSICAL PERFORMANCE
Caffeine makes the fat cells break down body fat, it increases Epinephrine (Adrenaline) levels in the blood. Caffeine stimulates the nervous system, causing it to send signals to the fat cells to break down body fat.
This is why you should drink coffee before you go to the gym.
2. COFFEE HAVE PROTECTIVE EFFECTS ON THE LIVER
People who drink 4 or more cups per day have up to an 80% lower risk to have liver problems such as cirrhosis, hepatitis, fatty liver disease and others.
3. COFFEE CAN END YOUR DEPRESSION
Depression is a mental disorder that causes a reduced quality of life. A study proved that people who drank coffee 3 times per day had a 20% lower risk of becoming depressed.
4. COFFEE IS THE BIGGEST SOURCE OF ANTIOXIDANTS
Coffee contains a massive amount of antioxidants. Antioxidants are chemicals that fight free radicals — elements found naturally in the body or in environmental toxins that damage cells and may play a part in causing cancer.
5. COFFEE WILL HELP YOU LIVE LONGER
Coffee drinkers are less likely to get many diseases so that leads to living longer. In one study, drinking coffee was associated with a 20% lower risk of death in men and a 26% lower risk of death in women, over a period of 18-24 years.
Drink coffee and keep calm.
1. GREEN TEA
Helps reduce risk of osteoporosis, cancer, heart disease.. Green tea contains a rich concentration of flavonoids and polyphenols, natural antioxidants that may protect cells from carcinogens and inhibit tumor growth by helping to neutralize free radicals in the body. The tea’s antioxidants may also guard against heart disease. Green tea also contains fluoride, which strengthens teeth, the flavonoids may build up bones as well, reducing the risk of osteoporosis and tooth decay.
2. HOT CHOCOLATE
Improves mood and may help protect against heart disease. Chocolate increases the production of the neurotransmitter serotonin, which is responsible for regulating mood. (Low levels of serotonin are responsible for depression.Cocoa is also rich in polyphenols, plant-derived antioxidants that may protect cells against oxidative damage that can lower HDL (good) cholesterol levels, possibly putting you at higher risk for a heart attack.
The health benefits of milk include increased bone strength, smoother skin, stronger immune system, prevention of illnesses such as hypertension, dental decay, dehydration, respiratory problems, obesity, osteoporosis and even some forms of cancer. The beneficial health nutrients obtained from milk are essential for the human body and help prevent a number of chronic ailments. Cow’s milk offers a rich source of calcium, a mineral essential for healthy bones and teeth. Cow’s milk is also often fortified with vitamin D, which is also beneficial for bone health. However, other nutrients are also necessary for bone health, such as vitamin K, strontium, magnesium and vitamin C.
4. FRUIT JUICE
– Orange juice is best for providing the body with tons of vitamin C. Drink it for a healthy immune system and to fight off damage-causing free radicals. Consuming a glass of orange juice may also help decrease blood pressure and reduce the risk of heart disease.
–Watermelon juice. The watermelon is 90% water. This juice is one of the most hydrating options you can find and contains antioxidants that help decrease chances of heart disease, cancer and high blood pressure.
–Lemon juice is great for you. It’s benefits are aids in digestion and detoxification, bumps up the vitamin C quotient, rejuvenates skin and heals the body, helps shed pounds, boosts energy and mood.
And the last and most important:
Medicine has set an adequate intake of about 15 cups for men and about 11 cups for women in one day. Drinking water helps maintain the balance of body fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Water also can help you to control the calories, water also helps to energize the muscles and drinking more water makes the skin looking good.
Don’t forget to take care of yourself! Every day!