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January 29, 2013
In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- 5 Proven Tips To An Cracking New Year's Resolutions
- The "secret" to losing belly fat...
Fact: Poor Sleep Increases The Risk of Death/ Disease
Ever lain awake at night and counted the hours till dawn? Isn't frustrating to be in bed and be unable to sleep? With around 18 million prescriptions written every year for expensive sleeping pills... ...it's clear that there's a national epidemic. So, what do doctors do when they can't sleep? Here's the answer. Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication. Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle. Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...*Disclosure: compensated affiliate*
5 Proven Tips To An Cracking New Year's Resolutions
Dear Reader,
We're well into the New Year, and chances are those heartfelt resolutions made as the clock struck midnight are a bit harder to manage during the long cold days of January. Many of the resolutions we make are too vague, too difficult and too spontaneous according to research psychologist Jeremy Dean from University College London. He believes people are better served by taking the time to truly think about the changes they want to make, putting the necessary preparation in place so you truly have a chance of reaching your goal, whatever that goal might be.
So if you find yourself struggling, here are five strategies from the new book, Making Habits, Breaking Habits that might help you stick to those resolutions this year.
1. Think about all that can stand in your way to reaching your goal, a technique experts call mental contrasting. It fires up motivation and prepares you for what can go wrong, so you're not caught off guard. It also stops you from wasting time.
Unrealistic goals will stand out as soon as you've thought through the negatives. If you see that something is truly too hard... to improbable... to distant then you're more likely to abandon it for something that you can do.
2. Put attention into the process. A fantasy of being rich (thin) can actually be de-motivating because it lets you taste just enough success to keep you from taking a meaningful action. Focus on the steps you need to take to get there, not the end result.
3. Think "if/then" because if a resolution is too vague it won't stick according to Dean, but oddly just as ineffective are the ones that are hyper specific. So, if you want to be more active, frame your goal like this, "If I run into an elevator, I'll take the stairs, or get off one floor early and take the steps from there." This links the actions with a common situation, and this ups the chances that you'll follow through because you add the habits to a chain of events in your day that's already taking place.
Dean also suggests you not tie goals to a specific time of day - workouts at 4:30 - because it gets you watching the clock, and if you get off schedule, as we all do, you lose the chance to practice a new habit.
Continues below...
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The "secret" to losing belly fat...
You've been lied to. Lied to by the fitness magazines, lied to by the government and lied to by the food industry. Lies such as... -> You need to eat "low calorie" to lose fat -> You should do long, slow cardio to put your body in the "fat burning zone" -> You should eat plenty of whole grains to stay healthy and lean -> Losing fat is a slow & steady process Well Vic Magary who is one of the go to fat loss experts just put up a video exposing all of these myths... Vic is a former Army soldier and he knows what works and what doesn't - and spills all of his biggest secrets in the video... Click through now and check out this free video and discover the secret to losing stubborn belly fat...*Disclosure: compensated affiliate*
5 Proven Tips To An Cracking New Year's Resolutions Continued...
4. Replace bad habits with better ones. When you actively try not to do something,
it's the only thing you can think about. So instead of completely terminating
a habit, replace the junk food of that nighttime snack with some fruit. Research
finds this often works better than trying to suppress the temptation to eat by
dampening your obsession and keeping the reserves of self-control for other times.
5. Keep going. In a study of just how long it takes to create a new habit, a team at University College London found that it took subjects an average of 66 days before the new habit became automatic, subconscious. Simple things, like adding a glass of water to the meal, took only about 20 days to take hold; exercise (as you'd expect) took the most time, 84 days for the participant who stuck with the study the longest.
Every time you do the habit in question, think about it as a mini victory. It puts you one step closer to making your resolution a real part of your life. It might be hard to get started, but once you get going, it levels off, and is a lot easier to keep on.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://abcnews.go.com/Health/ways-make-years-resolution-stick/story?id=18115180
Apps to help you keep New Year's resolutions:
http://abcnews.go.com/Technology/apps-years-resolutions-runkeeper-mint-lose-fooducate-wunderlist/story?id=18101111
Book, Making Habits, Breaking Habits, by Jeremy Dean:
http://www.amazon.com/Making-Habits-Breaking-Things-Change/dp/0738215988
Jeremy Dean, University College London:
http://www.ucl.ac.uk/clinical-psychology/Research-Groups/phas/people.htm
Story in Oneworld, 01.03.13 on psychologist Jeremy Dean:
http://www.oneworld-publications.com/authors/jeremy-dean
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