Meditation for Weight Loss: Benefits & How To

How our minds can affect our ability to lose weight is one of the most overlooked aspects of weight-loss.  Because often, our own thinking can be our biggest detriment to losing weight

With weight loss, we are always taught what to do physically. For example, we are taught how to exercise and eat, but we are not taught what to do mentally.  We’re never taught how to develop the right thinking and mindset for weight loss.

When we’re trying to exercise or diet, there are so many thoughts, emotions, ideas, opinions, and feelings that pop up in our heads that can prevent or demotivate us from exercising or dieting.

Meditation is great because it keeps your mind sharp, focused, and objective and makes you less impulsive. Because when you’re mind is impulsive, it’s less disciplined, and you’re likely to feed into and give in to these thoughts feels and emotions that stop weight .loss.

Meditation’s ability to good for the mind has been certified by science.

Meditation can be very beneficial to weight loss. As meditation is all about centering the mind, and when it comes weight loss having a centered mind can be very advantageous.

Like most pursuits, weight loss is more mental than physical, meaning we all know what to physically do lose weight we know that we need to diet and exercise, but often our own mind can thwart us from doing these activities as efficiently and consistently as we should.

Common Thoughts, Feelings, & Emotions That Undermine Weight Loss

• Uncontrolled food cravings for food outside our diets can cause us to cheat on our diets and even break our diets.

• Feelings of frustration, discouragement, impatience, and demoralize us tell we quit.

• Stress, sadness, and are negative emotions that, if left unchecked, can cause us to cheat on our diet as we will turn to food for comfort to deal with these emotions.

• Often, when we break our diets, we will feel guilt, and it turns us off to the weight loss process.

• Happiness; of course, it’s great to be happy, but sometimes we can become liberal about adhering to our diet in a happy state. So it’s important to learn about the still be discipline about your diet in our happy state.

• Thoughts of why you should skip exercising for the day.

• Boredom is not necessarily an emotion, but it is a feeling, and we will often turn to food to stimulate ourselves.

These are all thoughts emotions feelings that you may encounter, and chances are if you don’t succeed with weight loss it won’t be physical one where the exercise is too challenging it will be an emotional one.   Meditation helps you get your mind on your side so that you control your emotion and your emotions don’t control you and your actions.

Studies have shown how meditation can lead to a reduction in binge eating and emotional eating (1)(2).

What To Know When Starting A New Diet

Starting a new weight loss diet can be an exciting time. But there are important things that you should know if you’re starting a weight loss diet or if you’re already on a weight loss diet that will help ensure your success.

Things To Know:

1. Realize Dieting Doesn’t Have To Be a Horrible Thing

Realize you can still eat the foods that you like and still lose weight. However, often, you have to eat these foods in smaller portions to lower the food’s calorie intake. To fill the hunger void of eating less of the food that you like, eat a healthy side such as a fruit or a vegetable. The fruit or vegetable will not just make your meals more nutritious, but they will make your meals more filling without adding a whole lot more calories.

Having a diet where your meals consist of food that you like and healthy sides is a diet that is tasting and filling, and this a diet that you can sustain.

Now, if certain foods are flat out unhealthy, you may want to cut those foods out of your diet, find healthier ways to prepare those foods, or find healthier substitutes for that food.

Because you want a diet that you like, but that is also healthy, and that’s why it’s good to talk to a doctor when constructing your diet because they know your nutrition needs better than anybody.


2. Drink Low Calorie or Calorie Free

If you’re drinking high-calorie drinks, you can save yourself a ton of calories by switching to a low calorie or calorie-free drink. You’d be surprised how many calories you drink when you’re drinking high calorie drink. Also, drinking this low calorie or calorie free drink right before meals can help fill your system up so that you can eat less.

There is a focus on watching what you eat in weight loss that people don’t appreciate watching what they drink.

Water is a great option to make your go-to drink out of; studies have shown a link between regular water consumption and reduction in body mass in overweight individuals (1)(2)(3). 

Studies have shown that drinking water’s before meals can lower calorie intake.

If you make  a habit of drinking water or a low calorie drinks before meals, you will go into your meals less hungry which could result in you taking in less calories.


3. Understand The Importance of Fruits & Vegetables

Its a good idea to add atleast one fruit or vegetable or both to each of your meals.  Making fruit and vegetables apart of your meal will not just make your meals more nutritious they will make your meals more filling without adding a lot of calories because fruits themselves are typically filling and low calories, this has a lot to do with water and fiber concentration and content.


4. Recognize Role Emotions Play In Your Diet

Recognize the role that thoughts, feelings, and emotions play in your dieting decision. Then learn how to manage your thoughts, feelings, and emotions better. Dieting is a goal or objective. Therefore you want to have an objective mindset, but when you have a lot of negative emotions, they can make your mind less objective, and you can give in to your impulses.


5. When You Do Cheat On Your Diet Learn From It

Learn from your dieting mistakes, not just current diet cheating but from occasions when you have cheated on your diet in the past.


6. Anticipate Your Learning Curve

Anticipate a learning curve & make the decision in advance to be patience with your learning curve.

If you are starting a diet, don’t think you have to hit a hole in one where your going to start diet, not make any mistakes and just lose weight.  Understand weight loss is like anything else; when you start, you may not be that great, but the longer you do it, the better you will get at it.


7. Understand That You Have To Overhaul Your Current Diet all At Once

We often hear about these famous diets, and they give us the impression that we have to overall our diets all at once, and that’s not true. 

Not to say there is anything wrong with these diet programs, but it is okay to take a baby step approach and modify your diet a little bit at a time. 

You can let your diet come about naturally. For you will stumble upon different meal ideas that work for you from time to time, and you can slowly start to make an overall diet for yourself out of these meals.


8. Make Well-rounded Balanced Meals

Incorporate fruits and vegetables into your meals.  Fruits and vegetables will not only make the meal more nutritious, but they can make the meal more filling without dramatically increasing the meal’s calorie intake, as fruits and vegetables are typically low in calories.


9. Be Prepared For Social Occasions

You will periodically encounter social occasions or situations where you are eating out. It’s important not the let these occasions totally throw you off your weight loss game plan.


10. Start To Become More Educated On Thing That Caused Binge Eating

Emotions, boredom, social occasions can all cause you to cheat on your diet.  If you find yourself cheating on your diet, become more self-aware of what’s causing you to cheat on your diet and come up with a game plan to address the issue so that you don’t continue to cheat on your diet.


11. Recognize The Importance of Distancing When You Eating From When You Sleep

You can have an effective diet, but if you’re not distancing when you eat from when you sleep, your diet can become ineffective at creating weight loss.

You see, when the body doesn’t need energy, it stores as fat for future use.

Sleep is the body’s most inactive state where the body needs the least amount of energy to function, and so the energy (or calories) that you get from foods that you eat right before you sleep may get stored as fat.  That’s why it’s so important to distance when you eat from when you go to sleep.


12. Don’t Be Afraid To Experiment

Don’t be afraid to experiment and try new things. That is how your diet gets better over time.


13. Embrace Your Inner Chef

A lot of microwave dinners taste better when you make them yourself. Now granted, it can take more time to prepare meals, but it can be worth it. You can have more freedom in what you eat. One of the main gripes of eating microwave dinners is they taste refrigerated. That is why cooking is good because your food is being prepared in a fresh way.

How To Motivate Yourself to Exercise

Exercising is one of the best things you can do for yourself and one of the best uses of your time.  Exercising improves health, physical appearance, fitness, complements many of our other pursuits, and can improve our overall quality of life.

The dilemma with working out is that we can know all of its benefits and genuinely want to work out, however right before its time to work out, we are often in a more relaxed state, and at that moment, it can be hard coming out of that relaxed state to go exercise.

However, we must start finding ways to overcome and make the decision to exercise because when exercise, we are making an investment in your overall quality of life.

In this article we will discuss various ways to motivate yourself to exercise:


Ways To Motivate Yourself To Exercise:


1. Only Allow Yourself To Listen To Music When You Work Out

Hold off listening to music throughout the week and only allow yourself to listen to music when you work out.  Pretty soon, you may find yourself actually looking forward to your next workout session because you finally have the opportunity to listen to the music that you love.

Listening to music can make the workout itself more enjoyable and thereby make working out easier.


2. Make Shorter Term Goals

Break down your long-term goal into smaller, shorter-term goals.

For example, if your goal is to lose 40 pounds over the next couple of months, break that goal into smaller, shorter-term goals.

Your short term goal can be to lose 2 to 4 pounds over the next 2 weeks. Once you achieve that goals set a new short-term goal to lose another 2 to 4 pounds in another 2 weeks after that.

Breaking your long-term goals into smaller, shorter-term goals can be beneficial for 2 reasons:

1st Reason: Makes Workouts More Meaningful & Gives You A Sense of Urgency

When your workout goal is to lose 40 pounds and your deadline for reaching this goal is months away, every work out can feel like a small insignificant contribution to achieving that goal because the goal is so great and the deadline for reaching the goal is so far off in the distant future. As a result, you may lack the motivation to work out.

However, when your workout goal is smaller, and the deadline for achieving the goal is more immediate, every workout takes on more importance in achieving this goal.

For example, if your workout goals it to lose 2 to 4 pounds in 2 weeks, then every workout between now and that 2-week mark is important. You won’t want to skip working out on an assigned workout day because you have so little time to achieve your goal, and if you do skip working out on a given workout day, you may not achieve your goal.

Therefore, when your work goals are more immediate and smaller, it makes every workout more important and more meaningful.

2nd Reason: Gives You Frequent Victories

When your goal is to lose 40 pounds, it may take a long time to achieve that goal, and so it will be a long time before you get a sense of victory or achievement.

However, when your goal is small, and it’s more immediate, such as losing 2 to 4 pounds in 2 weeks when you actually achieve that your goal, it’s very empowering, and it will give you a sense of accomplishment and is also it will give you the reassurance that what you’re doing is working and that you’re doing the right thing.

This feeling of accomplishment that you will get more frequently by having shorter-term goals is important because exercising can be a sacrifice, and when you achieve these goals, it can give you a sense of reward and boost morale to keep going.


3. Listen to Audio Pre Workout

Earlier it was said only allow you’re self to listen to music doing work out days and you can start listening to the music a little bit before your workout session.

Listen to music before you workout. The reason being is that before you workout, chances you will be in a more relaxed state, and it can be hard getting out of this relaxed state to go exercise.

Listening to music can be very helpful in getting you to go workout, because listening to upbeat music can take you out of your mentally relaxed state and put you in a mentally more pumped state, making it easier to go exercise.


4. Never Forget Your “Why”

Find constructive ways to remind yourself of your “why” that meaningful and compelling to you.


5. Cut Down The Time It Takes To Exercise

Often, one of the biggest gripes as to why people don’t want to work out is that it is too time-consuming; if this is one of your major problems with working out, it is important to understand that there are plenty of ways you can cut down on the time that it takes to work out.

Ways To Cut Down On Workout: 

• Have Your Clothing Pre-Prepared

• Shorter Higher Intensity Workouts


6. Practice Centering Yourself

To stay motivated, you often have to ward off the thoughts, feelings, and emotions that demotivate you.


7. Recognize and Appreciate What A Great Investment of Time Exercising Is

When we exercise, we often think about all the other things that we could be doing at that time. It’s important to realize that exercise is one of the best uses of your time. Many successful people with busy schedules make the time to exercise because they realize the importance. Exercise can put your body in a state where you can live your highest quality of life because when you exercise, you tend, have more energy, tend to look better, have a more capable body. It can also help the brain, and studies show, wake up the body and get better sleep. It can help build discipline and structure in your day. Exercising can complement many things that you’re doing.

Also, exercise is go’s hand and hand with a diet. One of the two main reasons people cheat on their diet is because of stress and boredom. Exercise helps with both of those. Studies show that exercising can lower stress levels. Also, when you’re exercising, you won’t be sitting around the house getting bored. So exercise perfectly complements dieting and can help you maintain your diet.


8. Enjoy The Fruits of Your Labor

Take the time to celebrate your weight loss successes.  Don’t be modest. If you’re seeing physical improvements, take the time to look at yourself in the mirror and give appreciate and pat yourself on the back for those physical improvements.


9. Become More Self Aware Of What Demotivates You

Try to recognize what causes you to become demotivated and address it or manage it.


Click here for tips on how to make exercise fun.

You Want to Make Losing Weight a Source of Good Emotions Not Bad

Be Patient With Yourself In The Beginning

If you’re trying to lose weight for the first time, it’s important to be patient with yourself. 

You want to be patient with yourself because when you’re at the beginning of your weight loss journey, you’re going to struggle and make a lot of beginner mistakes.  For example, when you start your weight loss journey, and you’re trying to diet for the first time, you are going to struggle with food cravings.

 A couple of days into your new diet you’re going to start missing all the foods you used to eat before you started your diet. Since you’re new to dieting and lack experience, you’ll probably have trouble dealing with these food cravings.

There will be some occasions where you’ll be able to resist giving into your cravings, and then there will be other occasions where you give in to your food cravings and cheat on your new diet. 

It’s very important that when you’re at the beginning of your weight loss journey and you make mistakes, like giving in to your food cravings, that you are patient with yourself.  The problem is that many people aren’t.

Many people that are trying to lose weight for the first time are too critical of themselves early on, and they allow every little beginner mistake that they make upset and discourage them. 


It’s Okay To Make Mistakes

What these people don’t realize is that it’s quite normal to make mistakes when you’re trying to lose weight for the first time, and when they beat themselves up over every beginner mistake, they are increasing the likelihood that they will one day quit trying to achieve their weight loss goals.  

You see, weight loss is supposed to be an uplifting process that makes you feel good about yourself because you’re losing weight and improving yourself. 

When it’s a process that makes you feel good, you’ll be motivated to stick with it.  However, if you’re constantly tearing yourself down over every mistake you make, weight loss can become a process that makes you feel negative and frequently upset.

People don’t like to do things that make them upset, so when weight loss becomes a process that frequently makes you feel upset, you are very likely to quit. 

That is why you don’t want to beat yourself up over every mistake.  Thus, when you’re at the beginning of your weight loss journey it’s important that you be patient with yourself, and focus on what you do right and not what you do wrong.  For example, as previously mentioned, when you start your first diet you will probably struggle with food cravings and cheat on your new diet a lot. 

Instead of focusing on the days when you cheat on your new diet, learn focus on the days that you adhere to your new diet correctly.  Take the time to be proud of yourself, and pat yourself on the back on those occasions when you diet correctly.

When you focus on what you do right and not what you do wrong, you’re making your weight loss process a positive thing that makes you feel good.  Since losing weight is a process that makes you feel good, you will be motivated to continue to try to lose weight, and you will stick with your diet.


You Will Eventually Learn How To Overcome Beginner Mistakes

If you stick with dieting long enough, you will get to the point where you start to gain knowledge and experience.  Eventually, you should acquire enough knowledge to where you’re able to stop yourself from making many of your beginner mistakes.  For example, if you stick with dieting long enough, you will start to become knowledgeable of tasty foods that are healthy alternatives to the unhealthy foods you’ve been craving. 

As you start incorporating these healthy alternative foods into your diet, you will be able to resist cravings for unhealthy foods better and will make mistakes like cheating on your diet less.

The longer you stick with dieting, the more experienced you’ll become and the fewer mistakes you’ll make. As become more and more experienced and make fewer and fewer mistakes, you will start to gain confidence.

Once you reach the point where you are confident and feel like you know what you’re doing, there will be no stopping you. You should undoubtedly be able to achieve your weight loss goals. However, you won’t get to this point if allow beginner mistakes to overly upset you and cause you to quit early on.


How Mindset Affects Weight Loss

Mindset is one of the most unaddressed and unappreciated topics when it comes to weight loss.

When trying to lose weight the focus is usually exclusively on how to diet and how to exercise, but there is rarely ever a focus on developing the right mindset. 

This neglect of developing the right mindset when it comes to weight loss is quite unfortunate. 

You see, when you’re trying to lose weight, your mind can often be your own worst enemy, because when you’re on your weight loss journey, you’ll find yourself having thoughts that are counterproductive to you achieving your weight loss goals. 

These self-defeating thoughts can be doubts about being able to lose weight, feelings of not wanting working out, cravings for foods that go against your diet, and etc.

Counterproductive thoughts like these unchecked can lead to counterproductive actions.  For example, if you’re constantly experiencing counterproductive thoughts about foods you crave, you’re very likely to cheat on your diet and indulge in your food cravings. 

It’s important to understand that you will undoubtedly encounter counterproductive thoughts on your weight loss journey, so it is vital that you know how to deal with them.


How To Deal With Counterproductive Thoughts

To deal with counterproductive thoughts, you must first learn how to control your thoughts in general.  You see, most people have little to no control of their thoughts.  Which means they don’t have the ability to pick and choose what thoughts they think about and what thoughts they don’t.  If a thought pops into their head, the person is unable to stop themselves from thinking about it.

This lack of control of your thoughts can be detrimental when you’re trying to lose weight because as we have already discussed when trying to lose weight, you will encounter many counterproductive thoughts.


How Do We Gain More Control of Our Thoughts?

To gain more control of your thoughts you want to learn how to be more present.  If you learn how to become naturally more present, you will have a lot more control over your thoughts and will be able to cut off thoughts that are counterproductive to you achieving your weight loss goals.

To be present means that your attention is focused on one thing and it doesn’t waiver and that one thing that your attention is focused on is the present moment.

People who are naturally present are usually focused on the present moment.  Now if a thought pops into their head, they can choose to temporarily take their attention off the present moment and focus on the thought, but they’re making a choice to focus on that thought.  They have control over what thoughts they choose to give attention to and what thoughts they don’t.

If a beneficial thought, like a good idea or epiphany, pops into their brain, they can choose to give that thought a lot of attention.  If a negative thought pops into their brain, they can choose not to give that thought any attention and keep their attention focused on the current moment.  

When they don’t give the negative thought any attention, the negative thought goes away.  That is why people who are very present have such an advantage with weight loss.  You see, if they encounter a thought that is counterproductive to them achieving their weight loss goals, they can choose not to pay any attention to that thought and keep their attention focused on the present moment and the counterproductive thought goes away.


How To Train Your Mind To Be More Present

Now that you understand that having a more present state of mind can help with weight loss, it’s important that you know how to train yourself to be more present.

To train yourself to become more present you want always to try your best to be in the moment.  Whatever task you’re doing, give yourself to that task completely.  For example, when you’re at work, totally be at work completely.  Don’t allow your mind to drift and start thinking about things outside of work.  Just focus on the task at hand.

When you don’t allow yourself to think of anything except what you’re doing at that moment, you’re training your mind to be naturally more present.  As your mind becomes more and more present, your attention will become more and more naturally focused on the current moment.

It will be harder for thoughts to take your attention off the present moment unless you make a conscious choice to take your attention off the present moment so that you can give attention to that thought.

You will be able to decide what thoughts get your attention and what thoughts don’t.  When a thought that is counterproductive to you achieving weight loss pops into your head, you will be able to choose not to give that thought any attention and keep your focus on the present.  By not giving that counterproductive thought any attention the thought will go away and have little effect on you.


Are “Cheat Days” a Good Idea?

Is it okay to treat yourself on a diet? The answer is yes, you definitely what to make sure you’re treating yourself when dieting, because at the end of the day, you not only want a diet that is healthy; you also want a diet that is enjoyable and keeps you satisfied as well because this will be the type of diet you can maintain long-term.

Now how to treat yourself is not as simple as a question to answer.
One of the major sticking points that people run into when it comes to treating themselves is the subject of “cheat days”.

This is because many people have different experiences or results when it comes to having cheat days.

It is important to understand why some people struggle with cheat days and cheat meals and what might be a better alternative.

Then why do some people do well with cheat days, and how should they go about having a cheat day.
Why Do Some People Struggle With “Cheat Meal” or “Cheat Days”.

No Break Days

This is for people who have had trouble with having break days in the past.

In this method you have no break days and just add comparable foods to your diet.  Having a cheat day can complicate dieting for a variety of different reason.


Having A Break Day

This is for people who…

(If you do a have a break day here are some tips on how to treat yourself so you mitigate the risk of weight gain)

Tips For Treating Yourself


1. Eat Something Filling in Advance:

Don’t treat yourself to your guilty pleasure food on an empty stomach.  Eat something that is healthy and filling before you treat yourself to your guilty pleasure food.  If you treat yourself to your guilty pleasure food after you’ve already eaten something filling, you will eat less of that guilty pleasure food, because you’ve already eaten and have less of an appetite.  If you treat yourself to your guilty pleasure food on an empty stomach, you will eat more of that guilty pleasure food, because you have more of an appetite.

Minimizing how much of your guilty pleasure food you treat yourself to, will ensure that you don’t put back on pounds that you have worked so hard to lose through dieting.


2. Don’t Eat Excess Parts of Food

Many times when we treat ourselves to our guilty pleasure foods, we consume extra calories unnecessarily by eating the excess parts of the food that we don’t particularly like.  A perfect example of this is pizza.  Everybody loves pizza.  However, not everyone loves pizza crust, but we eat it anyway.  Do you know why we eat pizza crust?  We eat it simply because it’s there.  Stop doing this to yourself.  If you’re going to allow yourself to cheat on your diet and intake a few extra calories, let it be on foods that you enjoy not excess parts of the food that are simply there.

Often, when treating ourselves, we will consume extra calories unnecessarily, by ordering the meal when we all we want is the entree.  We may order the cheeseburger meal when all we really want is the cheeseburger.  However, since we ordered the cheeseburger meal, not only do we get the cheeseburger, we get fries and drink too.  The fries and drink are two items that we may not particularly want, and by consuming these two items, we intake a lot of extra calories.


3. The Earlier You Treat Yourself The Better

When you’re treating yourself to your guilty pleasure food, just keep in mind that the earlier in the day you treat yourself, the better.  You want to eat as far away from bedtime as possible, so you have all those waking hours to burn off those extra calories.


4. Don’t Have “Cheat Days”

As previously mentioned, if you’re on a diet it’s okay every once in a while to cheat on your diet and to treat yourself.  However, when you occasionally allow yourself to cheat on your diet let it be for just one meal and then hop right back on your diet.  Don’t do what many people do and have a “cheat day”.  A “cheat day:” is when you allow yourself to cheat on your diet for an entire day.  When you allow yourself to cheat on your diet for an entire day you’re likely to put back on pounds that you’ve worked so hard to lose.  Also, the more time you spend off your diet, the harder it is to get back on your diet.  If allow yourself to cheat on your diet for just one meal, it’s very easy to snap back to dieting again.  However, if you spend an entire day cheating on your diet and eating whatever you want, you may have a tough time getting back to your diet the next day.


Practice portion control so you will eat less when treating yourself.

If you’re practicing good portion control and can become fuller eating less food, this should be very helpful come your treat day because you should be able to become fuller eating your treat food sooner.


How Sleep Helps With Weight Loss

How much sleep you get can play a huge part in your ability to lose weight.

There are so many reasons why if you’re trying to lose weight you should be getting plenty of rest.  Here are just a few reasons for getting plenty of sleep if you’re trying to lose weight.

Why Sleep Is Important For Weight Loss:

1. Easiest Way To Lose Weight

We often do the most demanding activities to lose weight.  We do strenuous workouts or go on really strict diets.  However, many us neglect to do the easiest thing a person can do to lose weight which is to get a full nights sleep.

Have you tried ever to lose weight by fasting or not eating for a couple of hours? 

It’s tough because your awake and your mind is conscious of things like hunger.  However, when you’re asleep your mind is not conscious of sensations like hunger, but your body is still functioning and burning calories, so when you’re sleeping you’re literally losing weight without even thinking about it.  That’s why sleeping is one of the easiest and effortless ways to lose weight.

Let’s say you only get five hours of sleep a day.  Imagine if you got the recommended eight hours.  That’s three more hours a day where you’re not eating, and your body is just burning calories.  Over time that three extra hours a day of burning fat can result in some serious weight loss. That’s why it’s important when trying to lose weight that you get the recommended eight hours of sleep.


2. Sleep Affects Your Ability To Exercise Consistently

If you are trying to get in shape and lose weight by exercising, it’s imperative that you’re getting plenty of sleep each night. 

Lack of sleep can really hinder your ability and motivation to exercise consistently.  You see, when you’re sleep deprived, you can fall asleep doing odd hours of the day to make up for the sleep you didn’t get the night before.

When you’re constantly falling asleep doing odd hours of the day, it will be impossible to maintain any sort of an exercise routine, because you can be falling asleep during the day at times when you should be exercising. 

Therefore, if you want to adhere to your exercise routine more consistently, you need to make sure you’re getting the recommended eight hours of sleep.


3. Sleep Affects Your Ability to Diet Correctly

Whatever food you eat that your body doesn’t use for energy, will be stored as fat. Which is why when you’re trying to diet and lose weight you want to eat a couple of hours before its time to go to sleep.

You don’t want to eat right before you go to sleep.  You see, when you’re sleeping your body doesn’t need a lot of energy because it’s not doing a whole lot of moving around. 

Therefore, any food that you eat right before you go to sleep will more than likely not be used for energy; instead, it will be stored as fat.  That’s why people who are sleep deprived tend to put on weight because they fall asleep at odd hours of the day, sometimes right after they’ve eaten a meal, and the food that they’ve just eaten becomes fat. 

Therefore, if you’re trying to lose weight through dieting, you want to make sure you get plenty of sleep at night.  Getting plenty of sleep at night will ensure you don’t fall asleep doing odd hours of the day possibly right after you’ve eaten a meal.

There are studies that show that lack of sleep can result in greater snacking (1).


How Do We Stop Ourselves From Cheating On Our Diets?

In this article, you’re going to learn tips on how to prevent yourself from cheating on your diet.  If you follow these tips, you’ll cheat on your diet less, and you’ll achieve your weight loss goals quicker.


Tips That Will Prevent You From Cheating On Your Diet:


1. Make Your Diet Less Strict

Many people that are new to dieting make the classic beginner mistake of going on a diet that is too strict.  Understand that if your diet is too strict and you’re never eating anything that you enjoy, you’ll likely develop cravings for foods that you used to eat before you started your diet that you did enjoy.

Often, these foods that you’ll develop cravings for will be unhealthy foods.  Therefore, if your on a very strict diet that you don’t like it’s really important that you start making some changes.  Start trying and experimenting with different foods. You want to find healthy foods that you actually enjoy eating.

Once you find a nice selection of foods that are healthy and enjoyable start incorporating these foods into your diet.  Incorporating healthy foods that you actually like into your diet will make your diet more enjoyable, and will prevent you from developing cravings for unhealthy foods.

It’s important to understand that the type of diet that you should be on should not be a strict diet that solely achieves the objective of weight loss.  Your diet should be a healthy and balanced diet that achieves the objective of weight loss while at the same time leaves you feeling content and satisfied.  When your diet is healthy and leaves you feeling satisfied, you’ll be able to maintain your diet long-term.


2. Create A Busier Schedule

When you’re trying to lose weight, you don’t want a schedule where you have a lot of free time, and you’re just sitting around idle and bored because when you’re bored, you will try to find ways to stimulate yourself.

Eating pleasurable foods is one of the easiest ways to stimulate yourself during times of boredom.  That’s why many people often cheat on their diet and eat pleasurable food when they’re bored. 

Now that you understand that boredom can cause you to cheat on your diet, it’s important that you find ways to prevent yourself from becoming bored.  To prevent yourself from getting bored you need to find ways to eliminate a lot of your free time where you’re sitting around not doing anything.

You need to create a schedule for yourself that that will keep you mentally stimulated and engaged.  To create this schedule that keeps you engaged, you need first to make a list of activities that you love to do.  Then start incorporating these activities into your daily schedule. 

Doing these activities throughout the day will keep from getting bored and cheating on your diet.


3. Avoid Negativity

Stop exposing yourself to things that put you in a bad mood, because when you’re in a bad mood, you will turn to pleasurable food to make yourself feel better.


5 Benefits Of Working Out In The Morning & Advice on How To Get Up and Work Out Consistently

If you’re not exercising in the morning, it would be a great idea to start, because they’re many unique benefits to working out in the morning that many people aren’t aware of.  

Benefits of Exercising In The Morning:


1. More Convenient

Working out in the morning can be so much more convenient than working out in the evening, as we tend to be a lot busier in the evening when we get off from work or school. There are so many activities we could be doing.

That’s why working out in the evening time can feel like such a sacrifice because there are so many other activities that we could be doing at that time of day. Working out in the morning will feel like less of a sacrifice because there aren’t many other activities that we could be doing at that time of day, so we’re not missing out on anything by exercising in the morning.


2. Easier To Be Consistent

As we just mentioned exercising in the morning is more convenient for most because there is less that can get in the way, and because there are fewer things that come up in the morning than in the evening, so it is easier to be consistent.


3. Not Hanging Over Head All Day

A lot of people cause themselves a lot of unnecessary stress by having their work out sessions at the end of the day.  You see, when your work out session is at the end of the day, you spend that entire day stressing about how you have to workout when you get off work or get out of school.  When you exercise in the morning, you get exercising out the way early in the day, so you don’t spend the entire day stressing about it.


4. The Whether is Cooler in the Morning

The weather can be pretty hot and humid in the evening depending on where you live.  Exercising in hot weather can make for a very uncomfortable work out session.  If you like working out outdoors but hate working out in the evening because it’s too hot, try working out in the morning.  Temperatures are usually cooler in the morning because the sun is not all the way up.  Often, there will be a cool breeze going making the morning time the perfect time of day to work out.


5. Exercising Serves As A Great Morning Routine

For all the reasons mentioned above, exercise serves as the perfect morning routine because a morning routine is designed to get you physically and mentally for the day. As we have shown, exercise helps you do all those things.

Working out in the morning is a great way to get your blood flowing and to wake yourself up physically and mentally so that you’re prepared for the day, and when your day starts, you can hit the ground running.

How To Work Out In The Morning


1. Workout Every Day

Work out every morning no matter what. If you start succumbing to why you shouldn’t work out each day, you will be an uphill battle, which can hurt your consistency. However, if you know that you’re not going to give in to excuses, it will be easier for you to work out every day

2. Have Structured Night-Time

A structured morning starts with a structured night.

Having a Happy Full Life Is The Key To Weight Loss Success

Don’t put off living the life you want till you lose weight.


When you’re on your weight loss journey, you want to make sure you maintain a well-rounded life full of activities that you enjoy.  Many people make the mistake of becoming so obsessed with weight loss that they stop living a well-rounded life.  They stop doing many of the activities that bring them joy and solely focus on losing weight.


They think that putting their life on hold and focusing all their energy and attention on weight loss will benefit them and will help them achieve their weight loss goals faster.  However, what these people are unaware of is that living this unbalanced lifestyle will only make it harder for them to lose weight.




It’s important to understand that you will inevitably encounter setbacks on your weight loss journey.  Examples of setbacks are occasions where you put on weight, occasions where you cheat on your diet, or occasions when you decide not to exercise even though you know you’re supposed to.  How you deal with these setbacks can ultimately determine how successful you’ll be at losing weight.


Ideally, when you encounter a setback, you want to learn from it and move on.  You don’t want to dwell on the setback.  Dwelling on the setback can lead to you becoming discouraged, and discouragement can lead to you giving up on trying to lose weight.  Therefore, it is vital that you don’t dwell on setbacks when you experience them.


Having A Well Rounded Life Helps You Deal With Setbacks:


People that have well-rounded lives that are constantly doing activities that they enjoy are so much more equipped to deal with setbacks and tend not to dwell on setbacks when they occur.  For example, when they are weighing themselves and see a number on their scale that is higher than what they expected, their not pleased with it of course.  However, it doesn’t ruin their day.  It doesn’t ruin their day because they are going to do other activities that day that will bring their spirits back up.  As a result, they will not dwell on the setback, and they will not become discouraged.


Not Having A Well Rounded Life Makes It Harder For You To Deal With Setbacks:


People that don’t have well-rounded lives that aren’t doing activities that they enjoy have a tougher time dealing with setbacks and do tend to dwell on setbacks when they occur.  For example, when they’re weighing themselves and see a number on their scale they don’t like, it can ruin their entire day.  The reason being is that they’re not going to do any enjoyable activities that are going to bring their spirits back up and take their mind off the setback.  Since they’re not going to do an enjoyable activity to take their mind off the setback, they will end up dwelling on the setback, and as previously mentioned, dwelling on a setback can lead someone to become discouraged, and discouragement can lead to them giving up on trying to lose weight. 


Therefore, these people who aren’t living well-rounded lives and who aren’t doing fun activities to take their mind off their setbacks, who are instead dwelling on their setbacks, are very likely to get discouraged and as a result, give up pursuing their weight loss goals.




Life should not be about pursuing your weight loss goals.  Pursuing your weight loss goals should be but a small part of your life.  You will have setbacks on your weight loss journey, especially in the beginning when you’re figuring things out.  When you experience these setbacks, you will start to get down on yourself.  You need to have a well-rounded life full of fun activities that will pick you back up during these times when you get down on yourself.