A weight loss challenge allows you to set a weight loss target for yourself and work towards your goal. It motivates & challenges you to work hard & be successful & we strongly recommend you to invite your friends to participate with you, to increase the level of fun. Here are some general tips to help you to prepare for one.
1) Set Reasonable Target
On average, a person can lose 1 kg a week if he does it correctly. However, make sure you condition your body first & set a realistic & reasonable weight loss target so that you can see & be satisfied with your results along the way. High & hard-to-achieve target can be tough & potentially make you lose confidence & give up easily.
2) Get Ready Your Tools
Tools like a measuring tape for your waist, weighing scale, exercise apparels, a pair of running shoes with good cushioning, a small notebook for you to write down your food journals, step tracker to keep track of the number of steps you have run & amount of calories burnt, will be useful during your weight loss journey.
3) Condition Your Body Well
Never start a weight loss challenge without conditioning your body first. Body conditioning helps to build up your body stamina & strength as well as watching over your diet, for a start, so that your body can be ready, thus making it easier for you to enter the challenge with confidence.
4) Make Use Of Social Media
This works for me well! Announce your challenge through social media & let your friends cheer you up. Post your progress every week to show them your commitment towards this challenge. If you are successful eventually, announce to the world to motivate yourself to maintain your weight thereon.
5) Read Up & Work out Your Strategies
Failing to plan is planning to fail. Read up more about how you can achieve your goals easier & keep yourself motivated all the time. Work out your strategies & assess how realistic they are. If festive seasons are around the corner, you may want to delay your challenge after the season, to avoid food temptations during the celebration.
My tip for you, if you wish to increase your chances of winning the challenge, is to be well prepared for it. You need to be persistent, resistant & consistent, and that’s where discipline is all about!
Feel free to drop me a comment below if you have any question for me. Thanks.
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Boosting your immune system is not just about taking high doses of Vitamin C, but doing it in a holistic way. Having a strong body and immune system means observing the following closely and taking good care of your body in different ways, to fight common diseases effectively.
Image Credit: Alan Levine’s Sigh, My Weak Immune System album
Secret 1 : Take Good Care Of Your Gut
Up to 70% of our immune system lies inside our gut. Our gut refers to our digestive tract. How well we take care of our gut, will directly affect our immune. Hence, we need to watch out on our diet & whether if our body digest our food well. Our tip is to take some probiotics like yogurts, to improve your digestion & maintain it well.
Secret 2 : Eat Right with Superfoods
Include a good combination of leafy greens with fruits, berries & nuts into your regular diet, as they known to have a great synergistic effect on your overall immune when taken together. Leafy greens like broccoli & fruits high in anti-oxidants like berries contain high level of amount of anti-cancer phytochemical compounds. Read more here.
Secret 3 : Exercise Regularly
Exercise your body will encourage a healthy lymphatic system to ensure a smooth removal of toxins from our body, improve blood circulation to ensure delivery of essential nutrients & oxygen to different parts of our body, and improve our mood & calming down ourselves by releasing our body tension. To achieve the best results, it is highly recommended to exercise regularly i.e. at least 2 to 3 times a week, each session 30 to 45 mins.
Secret 4 : Sleep Well
When we sleep, our body will generate new cells & replace old ones. When we get enough sleep, our body tends to function better since we are getting sufficient rest. Experts recommend at least 8 hours of uninterrupted sleep every day to ensure a good quality sleep.
Secret 5 : Reduce Stress
Modern workload & unhealthy lifestyle contribute to the high level of stress in our daily life. Stress can compromise our digestive system and affect our immune system within hours or days, hence, it is highly recommended to keep our stress level to a minimal by doing practicing stress releasing exercises like yoga or doing mediation.
Secret 6 : Drink Adequately
Many of our body functions require water to operate well and it is essential to drink enough water every day (at least 8 glasses or 2 liters on average) to keep our body hydrated. Water can help with our smooth bowel movements & functions & detoxing our body by getting rid of the toxins.
Secret 7 : Quit Smoking
If you are a smoker, it is time for you to put away the cigarettes today as studies show that smokers are at a higher risk of getting respiratory infections and increased respiratory mucous. Chemicals in cigarettes can trigger inflammation in your respiratory tract or prevent it from healing. Hence, it is not uncommon to see smokers having recurring sore throats or long term coughing.
Catching a cold or having flu easily? Time for you to do something about it today! Follow my secrets above & observe how it changes your immune system.
Feel free to ask me question by leaving your comments below.
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What Is A Plant Based Diet?
The idea of plant based diet is to consume foods that mainly grow from the ground such as fruits & vegetables, nuts & seeds, whole grains, or even foods prepared with plant based ingredients like whole-grain bread. However, such diet doesn’t eliminate meat entirely.
Benefit 1: Prevent Chronic Diseases
Fruits & vegetables are usually high in fiber & potassium, low in fats & cholesterol, thus effectively known to prevent certain heart & inflammatory diseases. Whole-grain food can be a good substitute for high carb or sweet food, thus allowing you to control your blood sugar better.
Benefit 2: Higher In Nutrients
Plant based foods usually contain high amount of phytochemicals, thus optimizing the way your body system works. Example, some berries contain anthocyanins which helps to protect your vision, or the flavonoids in apples to prevent & control inflammation.
Benefit 3: Improve Your Health (Especially Your Heart)
Plant based diet is known to improve your body blood lipids by lowering your total and bad (LDL) cholesterol by 10 to 15 percent according to studies, thus lowering your chances to develop certain cardio-vascular diseases.
Benefit 4 : Boost Your Metabolism
As we age, our body metabolism decreases. Coupled with our modern high-fat diet like fast foods, and stress from work, our metabolism decreases even faster. A very effective way to boost metabolism is to increase your intake of vegetables as studies show a vegan diet can accelerate metabolism rate since it is generally lower in fat. Higher in metabolism enables you to control your weight better.
Benefit 5: Promote Better Skin
By increasing your vegan and lowering your animal fats’ intake, you are being kind to your skin because saturated fats are known to clog your pores & leave you a dull complexion. Vitamins & phytochemicals found in certain fruits & vegetables contribute to healthy skin. Example, tomatoes with lycopene can effectively protect your skin from sun damage.
Benefit 6: Help You Lose Weight
This is because vegan diets are usually lower in calories & higher in fiber, which makes you feel full most of the time. You can lose weight easier & achieve lower body mass index (BMI) than others who are not.
Can you still take fish and lean meat? Yes, of course. But we recommend in modest amount.
Can you still eat processed white rice? Yes, you may but we recommend to cut the quantity by at least half of the amount you usually take in.
Have a question? Feel free to drop it as a comment below.
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