How to Set Your Goals for the New Year

2019 is almost over and New Year is just a perfect time to start implementing positive changes. But in order to move in the right direction, you definitely need a good plan.

Actually, I love the end of December. It is such a magical time when I think what my priorities will be during the next year, which goals need to be achieved and which dreams need to come true.

New  Year goals

Knowing what you want is already a big deal. That’s why I push everyone to listen to yourselves during this month.

Here are the most important lists which I truly believe everyone should write.

• Analyze your achievements during the past year.

Definitely, you should start by analyzing your last year. How did it go? Which goals were achieved? Are you generally happy about 2019? If not, why?

Even if you aren’t happy about this year, don’t be afraid to analyze the possible reasons. Learning from your own mistakes is very important to let an upcoming year go smoothly.

• Set your goals for the New Year

You want this to be an amazing year right? Then you need to make goals, so after achieving them you will feel proud of yourself.

Few simple rules: your goals should be realistic and achievable; they should sound very clear; there shouldn’t be too many of them; next to each goal you need to write 5 mechanisms to achieve it.

Yearly planner

Just to make it easy, define the most important areas of your life (personal; professional; social; physical, etc.) and create 1 goal for each of them.

It shouldn’t be more than 5 to 6 goals altogether.

• Write your top 50 wishes for 2020

I truly believe that my life depends on me. And I can make it beautiful or horrible. So just to add some enthusiasm and positive vibes, I love to create top 50 wishes list just to make little gifts for myself when I feel so.

Unlike setting up your goals, here you don’t need to think too much. Maybe you always wanted to start painting or taking pictures, visiting new countries, reading new books or changing your hairstyle. Write your 50 wishes, some small things which can make you happier. And each time you feel a lack energy or oppositely want to gratitude yourself for good work, open the list and make one of your wishes true.

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How to stop worrying about what others think and start living your life

Nowadays, we live according to many social norms. And most of us try to fit the standards set up by their surroundings.

I am sure so many of us remember those times when parents were pushing us to have excellent results in all subjects at school. Because when a child had “A”, It was considered he/she was well disciplined and smart.

From the other side, how one person could have the same accomplishments in totally different subjects, like Maths and Languages, Computer sciences and Art?

One more question. How many of those successful school graduates had great achievements in their further career and most importantly were happy about their lives?

Graduation

Our family and friends definitely wish us all the best. Sometimes they have their perfect vision of our lives.

But the thing is that achieving things others want from us will not make us happy unless we want it from the bottom of our hearts.

My parents are doctors. And until the end of my school, they were sure that I will enter a Medical University. They were so convinced in it that never even asked me a question about what I wanted to do in my life. And they were shocked when I announced that I didn’t have any desire to actually work in this field.

Some of my friends did a complete career change when they were over 30. They just couldn’t do what they didn’t like anymore.

Female Firefighter

My point is that it is very important to learn how to make decisions and choices based on your own desires.

Before taking important steps in your life just ask yourself: “Which decision I would take if no one judged me?”. And the answer to this question will be the right thing to do.

The most important task for you is to learn how to listen to your true feelings, desires, and dreams, following them instead of those which others choose for you.

So here is a small daily exercise which will help you to know yourself better:

Every day complete a sentence “ If I knew nobody judged me, I would...” with three points.

And one more thing. It is never too late to implement changes:).

Why Taking Full Responsibility Can Change Your Life Forever

I am sure each of us was blaming circumstances for personal or professional failure at least once. Some of us keep doing it regularly.

Recently I realized that for the past to years I had been living in a blaming circumstances mode.

We had to move to the new country with my husband because of his work. One of my biggest dreams was to achieve professional growth. But I’ve got stuck in the new country and every day I tried to find at least 10 reasons why I couldn’t work or open a business there. I decided that I didn’t know language and culture good enough, the economic situation was inappropriate, that I needed to work more on my idea and so many other things.

So I basically put myself, my dreams and goals in a waiting mode for around two years, while complaining about not favorable circumstances.

But the thing is that I was the one who decided to do it, the one who went into deep thoughts instead of taking action, the one who created limits in my head.

And you know what is the most tricky thing about putting responsibility for your life on others? One day you realize that it is totally out of your control.

So did I. Nothing seemed to depend on me, so there was no point to try changing things.

In psychology this behavior called playing a victim role.

So here is the main rule. If you really want to implement changes in your life, don’t be afraid to take full responsibility for it. Your past, present, and future depends only on you.

No matter how hard you try to blame others for the events of your life, each event is the result of choices you’ve made.

Please notice, that blaming yourself for the past mistakes DOESN’T MEAN taking responsibility. Blaming yourself, same as blaming others means being a victim of circumstances.

Taking responsibility means forgiving yourself for the past mistakes, accepting your past and taking 100% of control over your present in order to achieve the things you want in the future.

In order to create a positive habit, I suggest you to go through a 7-day challenge.

The rules are very simple. For 7 days you WILL:

• Stop blaming yourself and others;

• Stop complaining;

• Take responsibility for your thoughts and actions.

Once you pass the challenge, please share your experience in the comments below.

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How To Make Your Relationship Stronger

I truly believe that a strong relationship is based on love. However, love is not enough. In order to have a healthy relationship, both partners have to be willing to work on it.

In this article I would like to highlight the most important points based on personal experience to keep a relationship strong:

1. Share happy moments together.

They make any relationship better. Travel and spend the most important celebrations together. Try new activities like snowboarding, bungee jumping or any other one you’ve always wanted to.

Also, these real emotions will help you to understand each other better.

2. Remain positive and support your partner during difficult moments.

If your partner has difficult times, he needs support and energy from you. Even if a bad situation happened because of his mistake or somehow affects you, the last thing he needs from you is blaming or being constantly in a bad mood.

Accept any difficult situation as a challenge and try to remain enthusiastic.

3. Talk about what you like and dislike.

By saying about good things you show your appreciation and gratefulness for what your partner does and who he is. Some people forget to do it and concentrate only on negative moments, which is a mistake.

Some women actually take the following strategy, based on their feelings: they get upset because their partners did something wrong (at least they think so) ▶️they don’t talk about what happened however try to show their dissatisfaction in lots of hidden ways. Here is a trick. How their partners are supposed to understand that they did something wrong? Nobody even told them anything. What they see is a constantly angry or upset women who tries to keep distance for no reason.

Taking decisions based on emotions would be too easy. The only solution which can lead to a healthy relationship in this situation is to discuss.

And in most cases after discussion, lots of concerns and fares just go away.

4. Remember that your partners your choice.

And it should be respected. Listen to his needs and concerns, show that you hear him and try to make it better.

Avoid using sarcasm during a conflict, be patient and remain calm.

And never be afraid to say “sorry” if you know that you might insult your partner by words or actions.

5. Don’t compare your relations to anyone else’s.

First of all, something that you see around maybe just a nice picture (especially when it comes to Instagram and other social networks). Also, every relationship case is individual.

If Linda’s husband brings her flowers all the time with or without occasion, it doesn’t mean that your husband should start immediately doing the same thing.

So any time you want to compare, keep in your mind point 5. Compare to others only for the purpose of calling attention to a partner’s strengths and talents.

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Top 5 Places to Visit in Ayutthaya

Three hundred years ago Ayutthaya was one of the largest cities in the world with a population of a million people. It was the capital of Siam and one of the most important trading capitals in the world.

Unfortunately, the city was invaded and destroyed by Burmese in 1767.

However, the series of temples ruins, statues and other important buildings have a huge historical significance and definitely worth to be seen.

1. Wat Phu Khao Thong

The name literally translates to “Monastery of the Golden Mount”. It’s usually the place most of the city tours start.

Take the stairs to the top, and enjoy the beautiful view of the city.

2. Wat Lokaya Sutha (Temple of the Reclining Buddha)

Wat Lokaya Sutha is the restored ruin of a monastery located in northwest Ayutthaya.

The highlight of this ruin is the huge 42-meters-long smiling Buddha statue.

3. Wat Mahathat

Wat Mahathat is a royal temple in the central part of Ayutthaya. The construction of Wat Mahathat started in the 1370s, shortly after Ayutthaya was founded.

In 1767 it was set on fire as a result of Burmese attack.

One of the most important sights inside the complex is a large stone Buddha head overgrown by a huge tree.

Although the sizable temple was destroyed by the Burmese, a Buddha head miraculously survived. It is a famous location for taking pictures, that’s why usually there are many tourists around it.

3. Wat Phra Si Sanphet

Wat Phra Si Sanphet was built by King Boromatrailokanat in 1448 as his private chapel within the grounds of the former royal palace.

The main sight is the three huge stupas in a row, which are featured as the symbol of Ayutthaya.

Wat Phra Si Sanphet was once used for royal ceremonies and contained the ashes of royal family members.

4. Bang Pa-In Palace

Constructed in Ayutthaya in the 17th century, Bang Pa-In Royal Palace, known as the Summer Palace, is the former residence of the Thai monarchy, and is still used today as a site for royal retreats and holidays.

The palace is located 18 km from Ayutthaya Historical Park and is on the way from Bangkok to Ayutthaya.

Though the temples and palaces are merely ruined now, they’re very picturesque and well maintained. Overall, I really enjoyed my trip to Ayutthaya and felt myself so much closer to Thai history after visiting it.

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How Having A Dog Changed My Life

I decided to write this article as while I was filling my Gratitude Journal, I realized that I am so grateful for having a dog in my life.

I should probably say, that many of us are never ready enough to have a dog. We are busy with work, want to travel in the future, change our houses, etc. So many of us are waiting for a perfect moment which probably will never happen.

And when my husband brought a small cute puppy, I felt like I wasn’t ready enough either.

But now, when I look back, I realize, that having a new member in our family made my life so much better. I found all the sources, like energy, time and finances because I knew that my dog loves me, so apparently, I really wanted to give it back.

So here are the reasons why my dog made me happier:

• She helps me to forget about my problems and be present.

When I play with her, I distract from worries and stress. I just relax and enjoy this process.

And even during the busy days, when she bring her toy bagging to play with her a big, I can’t say “no”.

• She makes me calm down and stay positive.

Even when I am angry or upset and thus cutie looks into my eyes, my heart is melting. I truly believe that animals fill the home with positive energy and absorb negative one.

The relation between human and dog truly means unconditional love. I know my dog loves me the way I am and I feel so much support from her even when everything goes upside down.

• I became more organized.

My dog gave me more motivation to wake up early to walk with her and to do same thing in the evening even if I feel like lying down on the sofa and watching TV. And you know what? I enjoy those walks so much. Walking with dog is so much more exciting than walking by myself.

Also I learnt how to plan my day the way I can spend some time with her.

Of course having dog is the huge responsibility. But my point is that it is absolutely worth it all!

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5 Simple Habits That Will Make You Happier

All us know that it is needed to work out and follow healthy eating to be in good shape. But how many people really put effort to be happier?

Did you know that happiness also requires training and implementing some habits into daily life? Today we will talk about some of them:

• Gratitude Journal.

I can talk hours about the power of being thankful for the opportunities we have and moments which happen in our lives. It’s about our ability to notice all of these things. During the times when you feel depressed and lack of motivation, gratitude journal can help you so much. Just write 5 things you are thankful for daily. It shouldn’t be necessarily something big. You can be thankful for a beautiful walk after your work, a cup of coffee, meeting with the friend or just being healthy!

• Visualize your dreams.

Dreaming helps us to understand our goals better, be motivated to work harder and most importantly enjoy the process.

At the end of the day, happiness is about small things, not only big achievements!

• Feel the moment.

Most of people are always busy with either analyzing their past or worrying about their future. And what if we just relax a bit and start enjoying the moment!

• Forgive yourself and others for the past.

Blaming yourself or others is the most destructive feeling ever. While we blame, we put responsibility out of our shoulders and as a result don’t feel control of our lives.

I totally understand, sometimes there are reasons for that. And maybe your present isn’t the way you want to see it because of some past event. But you know what? We cannot change the past, so let’s put the future into our hands!

• Affirmations.

Affirmations describe a desired situation and goal. These are basically statements which help us to be positive about our lives. Once we constantly read them, we start concentrate our minds on positive things.

To make it easy for you, we already prepared beautiful affirmations for you! Just download here, put them as a cover photo for mobile devices and read 5 times a day.

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Why Daydreaming Is Good For You

Do you remember yourself as a child? I bet you had so many wishes and dreams and by the way, you were pretty clear about what you want. We grow up, get more rational…And also extremely busy with work. Some of us are so busy with daily routine that simply forget about global aims.

Today we are going to discuss the positive effects of daydreaming:

• It makes our goals more clear

The vast majority of people don’t have any achievements in life because they’ve tried to set any goals.

If you are one of them, we have good news for you! Even a short 5 minutes dreaming every day is a great start to implement positive changes.

When we dream, our goals get clear and our brain starts thinking how to achieve it.

• It makes us more inspired and in a good mood

Imagine your morning, which you start not from worries and rush, but from dreaming about places you want to go, people, you want to meet, things you want to learn.

I am sure that even such a small exercise can set positive vibes for the day.

Plus, if we visualize the result of our hard work, the process by itself will look more exciting.

• It helps to erase boundaries

How often do you respond to someone’s suggestions with the sentences which start “I don’t think we can…”, “It’s impossible…”?

We have so many limits in our heads, that they don’t let us grow.

Good thing, that while dreaming you don’t need to think about limits anymore. You are constantly practicing to think beyond the box, and even though it is just for 5 minutes daily, the result will appear very soon.

I hope this article was houseful for you.

If you want to know more about how to live a more happy and fulfilled life, check out our Detox Your Mind Course.

And now I want to suggest you a 7 days challenge.

You need to daydream about anything you want for 5 minutes when you wake up or go to bed.

Please share your impressions in comments once you complete it.

5 Tips To Improve Your Sleep

In the present world, each of us has so many tasks, commitments, and challenges on a daily basis. Stressful life affects the quality of our sleep tremendously. In this article we will share with you 5 ways to achieve perfect sleep:

No digital devices one hour before you want to go to bed.

Checking social networks, emails, messages make our brain work and we want it to calm down at this time. Spend this hour for cleaning home, reading a book, talking to your family or doing some beauty procedures.

• Avoid eating heavy food or drinking coffee in the evening.

Caffeine is the stimulant that will keep you awake. And regarding food, if you have a heavy stomach, you will hardly be able to sleep well. Some light salad and herbal tea would be a perfect option for dinner.

• Take at least short, 20 min walk in the evening.

Fresh air is an essential part of good sleep. Apart from this, it helps to refresh the mind. I personally feel burnt out if I stay inside the whole day long. Just put sport shoes and walk a bit for 20 or 30 min. Trust me on that, you will sleep much better afterward.

• Exercise regularly.

Exercise will help you to fall asleep faster as long as it’s done in the morning or at least 3 hours before you go to sleep. It should be an essential part of life if you have stressful work as well.

• Create a perfect sleep environment.

You sleep environment drastically impacts your health. Make sure that light is switched off while you are sleeping. Get your bedroom as dark as possible. The presence of blue light can also disrupt sleep, that’s why I recommend to switch off all technical devices including WIFI or move them to another room. Make sure that the temperature in the room is comfortable for you and there is enough fresh air. Putting green plants in the room and buying air purifiers is a great decision. I personally put fried lava see flowers inside my pillow, it helps me to get more relaxed.

We talk more about this topic in our new “7 Days to Love Waking Up at 6 am”  Course.

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How Self-Love Leads to Positive Changes in Your Body

I decided to write an article on this topic because only recently I realized how this rule works. And it was an amazing discovery.
So many women think that if they criticize themselves and their bodies, it will grow their motivation to lose weight, start doing sport, attend beautician regularly, etc.


But isn’t it a bit discouraging either? Last year, I considerably gained weight. And each time after checking it, I used to blame myself for eating too much, not doing sport regularly, letting my weight to increase that much and so many other things. As a result, I felt so upset and negative about myself that I didn’t have any energy to change my lifestyle and do something about this extra pounds, which I definitely didn’t feel comfortable about.

I am sure each of you had a similar situation at least once.
But if you completely change the overall approach? If you will start implementing these changes because you love, not hate yourself?

Do you want to harm people which you love or make them feel bad? So why would you want to harm your body by eating bad food, having lack of sleep, stress, saving money on your skincare, etc?

Each time you aren’t sure about making the right choice, ask yourself: “Do I respect my body by doing this?”.
Apart from these good relations with others start from healthy relations with yourself. The person who cares about the body feels more confident and others respect it.

So here are few rules for you if you feel something has to be changed:

• Don’t blame yourself, it will only take a lot of your energy and make you more negative about the things.

• Implement the changes because you love, not hate yourself.

• Create rituals for your body which you can accomplish constantly (for example, workout three times a week, visiting beautician or spa once a month, etc.)

• Look at yourself in the mirror at least once a day and for few minutes think what things you like in yourself.

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Five Reasons To Fall In Love With Kyiv

Kyiv is my home city and it gives me so much inspiration when I visit it! I can talk about it for hours and never get tired.

The reasons for it are written below.

1. Beautiful architecture and great combination of historical buildings with modern ones.

When I walk in the central part, everything breathes history but at the same time doesn’t look too old. I can visit Opera Theater and after it go to a modern shopping mall in 15 min walk. Isn’t it amazing? By the way the tickets in Opera Theater are just a bargain compared to Europe, you definitely need to visit it!

2. Kyiv is an action city.

It is always full of different cultural, educational or recreation events. Actually this city has so much to suggest to young generation. They can attend seminars, lectures, conferences almost for free and grow their skills. There are many events in English language too, you can find them in Facebook.

3. People are much into health and sport.

For me it’s a huge plus, as somehow this lifestyle in society motivates me to do same.

During my last trip I joined KM Running Club and it was amazing to see people of all ages running together.

4. If you have any food preferences, Kyiv will suggest you plenty of choices.

During my last trip to Bangkok it was really hard to find good restaurants with international quisine. Kyiv isn’t like this. Here there is so much choice for reasonable amount of money.

And I guess it’s great to try something new!One day you eat Italian Pizza, the other day – Japanese Sushi, and after one week – Georgian Khinkali.

Apart of this the atmosphere in local restaurants is so good!

5. Kyiv is one of the greenest cities I have ever seen in my life.

It has a great nature with lots of forests and parks.

There you can rent bicycle, make a picnic and enjoy the rest of other outdoor activities!

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How To Bring More Positive Energy in Your Home

Hey everyone! Have you ever felt like you have a lack of energy or that you don’t have a high quality rest when you stay at home? One of the reasons can be a lack of positive energy inside it!

Before reading about Feng Shui, an ancient Chinese philosophy, I actually didn’t think that I should put efforts and time to keep the energy of home positive.

But once I read it, it started to make sense to me. Home is the place where most of the people spend at least 12 hours a day. We usually come to our homes tired after work, so we want to recover ourselves until the next day.

To get the energy, not loose, you need to follow some rules.

1. No arguments at home.

It really makes sense to me. Any argument causes negative energy, which gets absorbed in the walls, furniture and objects around you.

2. Don’t be afraid to say “bye” to the things you have bad memories with.

Even if the thing is really expensive, fits you or your apartment well, you need to find way to get rid of it. Throw out or sell all the gifts from people which you don’t like also.

3. Keep clutter to the minimum.

A lot of clutter reduces or stops the energy flow and excessive things keep you stuck. It is always hard to find time to get rid of it, however doing it in regular basics will help you to keep your mind more clear and refreshed. At the end of the day you need to do it because need to respect yourself and your right to live in a clean apartment.

4. Get a salt lamp, crystals, aroma oils or candles for your home.

I personally believe that using them is useful to bring harmony in your home and make the atmosphere more cozy inside.

And remember, your home needs some rituals same as you:).

Try to keep your windows open few times a day to let the negative energy come out.

5. Use houseplants to keep the energy clear.

Indoor plants can boost the positive vibes and increase the energy flow into space. So don’t hesitate to buy few to create a peaceful interior in your home!

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Run, Forrest, Run. Or how running can reduce stress

I personally like to walk. I can walk hours and never get tired of it. However running was always challenge for me. I felt out of breathe so fast, there was pain in my knees and most importantly I couldn’t understand the main idea of jogging.

However this summer was different to me. My mind was full of different thoughts, I wasn’t sure about decisions I needed to make. And I was just randomly searching for yoga or pilates classes somewhere near my home.
And I saw the info about runners community. They used to meet three times a week and run together in different park. Doing sport and breathing fresh air seemed like a good idea to me. So I pressed a button “Going” and there was no way back.

So in this article I will tell you why I actually liked this experience:

No music rule. I brought headphones in my first training. So they told me at once to put it back to my pocket. All of members of the club were really friendly and they prefer to talk to each other during their trainings as this is how they control their speed. They told me that I need to be running and talking at the same time without getting out of breathe, so when I adjust it, it will be my perfect speed.


Training in a group of people is actually more entertaining than training by myself.
The time flies faster, plus I was a kind of pushing myself to run better and faster. I would never do it by myself.
So running from this point of view is teaching to see your hidden potential.

Most of the people started to run to fight with the stress.
This was just a very interesting discovery for me. During the training sessions I was talking to more and more people. And almost all of them were saying that running helps them to reduce stress and a kind of distract from problems at work or home.

Some people say that in order to reduce stress you need to run in the morning. I think that running any time of the day can help to reduce stress.
I felt much more calm and peaceful after training sessions. I felt like I wasn’t concentrated on my problems non-stop. I actually started to be more present.

During running I felt a better myself.
Of course running needs physical efforts. But while I was pushing myself to run faster or run more, I actually felt like I can do the same thing about my life!

Overall being a part of Running Club was a great experience! I highly recommend to find it in the city your live and give it a try!

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Trip to Istanbul. My personal experience.

Around one year ago I visited Istanbul for the first time. It was a great trip, generally I was very happy about it. I am going to share my experience with you, so maybe you can use it for your further trips:

  • If you are going to Istanbul for leisure, make sure your hotel isn’t far from downtown.

Istanbul is a huge city, so if you don’t want to spend most of the time in traffic in order to get to the main historical places, it makes sense just to choose place to live closer to them. We stayed in apartment of our friends next to the Mall of Istanbul, and it was a way to far.

  • Turkish food tastes fantastic to me.

I really liked shawarma, local kebabs. Desserts were also amazing, kunafa definitely is worth a try. Even in supermarket all product look fresh and delicious. I tried local street food too. Eating stuffed mussels was pleasant experience.

  • If to choose between Turkish tea or coffee, I preferred the second one.

Turkish tea was just too intense for me, but their coffee had a great quality!

  • I started my sightseeing from Taksim Square.

It’s crowded but has a great atmosphere. There you will find different shops, cafes and bars with the live music. Plus there are great areas for walk all around. Make sure you visit Bebek and Besiktas, those areas are great for walk!

  • I also liked Grand Bazaar area.

Grand Bazaar in Istanbul is one of the largest and oldest covered bazaars in the world, I personally was impressed by the huge size and architecture of this place.

If you want to do shopping there, simply bargain and you can get up to 50-60% discount. Also this is an excellent place for money exchange as they offer the best exchange rates for tourists in the city. Nuruosmaniye Masque, The Blue Mosque and Suleymanie Mosque are located next to Grand Bazaar, so you can visit them same day.

  • The best shopping I have ever made was in Istanbul.

I really liked collections in shopping malls, the prices were reasonable and many offers were going on. The clothes from local brands had a great quality and design. So I highly recommend to consider Istanbul for shopping.

  • I had issues with the local taxi drivers.

Yellow taxi drivers like to take people around the city just to get more money out of them. I personally needed to pay twice more few times because of this issue. But you always can avoid it by using clean and modern public transport. You will just need to buy Istanbul Card in advance.

  • The landscapes and the views on Bosphorus River were just breathtaking.

I felt myself like in some movie, these landscapes in Istanbul are worth it all. I would recommend to visit a restaurant with the view on Bosphorus at least once.

Overall I had a good experience in Istanbul and definitely want to visit this city again in future.

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How to Lose Weight Without Dieting?

All of us want to be in a good shape, but sometimes things go out of control and we gain extra weight. I personally don’t like the word “diet” because it makes me stressed. It makes my mind feel that I need to limit myself with eating most of the things.  Apart from this big limitation it also causes a yo-yo effect afterwards. You will likely return to your old eating pattern and along with it the weight will resurface.

That’s why in this article I will not advice you to start following a diet. I will actually suggest you how to make light changes in your lifestyle in order to get a healthier body and loose extra weight:

  1. Don’t eat sugar and fruits in the evening

I remember, once I realized that within the past 6 months I had added 7 kilos, I immediately cancelled fast food and went to the gym. And after 3 weeks of trial my weight just didn’t move anywhere. So I called my friend who is a nutritionist, explained to her the situation and she gave me a simple advice not to eat any kind of sugar, even the one which is in fruits in the evening. This advice worked for me really well! I just put a rule for myself, that I can eat something sweet in the morning, fruits in daytime and none of these in the evening.

2. Learn how to respect your body and stop putting “garbage” food in it on a daily basis

Here I mean the food and drinks, which are obviously harmful for your body: french fries, chips, Coca-Cola etc.
Apart from this you can always substitute them with healthier choices such as you can buy a sandwich with whole grain bread instead of a burger in McDonalds or fresh juice instead of Pepsi. It is rather an opportunity to eat healthier food, not a limitation.

3. Drink a lot of water but not with food

Try to drink at least a glass of water every day when you wake up and try to consume at least 2 liters every day. By the way many people forget to drink water during work and it causes a huge stress for body. Remember to drink water as it hydrates the whole body and improves digestion. And if you feel like you keep forgetting, you can download application, which will remind you to do it.

Just a little note: Try not to drink water during your meal. Do it 30 minutes before or after.

4. Don’t weigh yourself every day

Just relax. Your weight definitely will not change within a day, but checking it every day may cause disappointment and desire to find positive emotions by eating comfort foods that are usually high in calorie.

5. Try to follow intuitive eating

I noticed many times that sometimes I keep eating food even if I am not hungry. Or sometimes I am eating something absolutely not delicious just to fill my stomach with food.
That’s why I would advise you to ask yourself questions before eating food:
“Am I really hungry?”
“Which food would I like to eat?”
“How much food would be enough for me?”

6. Even if you don’t have time for sport, try walking every day

Doing sport is essential part of being fit, but if sometimes after your work you feel too tired or not in a mood, you can always choose walking as an option. Walking for extra 30 minutes or one hour actually helps to refresh mind, feel more calm and peaceful after a stressful day.

How to Stop Worrying All the Time?

Have you ever seen people, who are into their thoughts all the time, walking like robots and not paying attention to anything? The thing is that they cannot live in the moment, as they are probably concerned about the future or the past. One day I realized I was one of them.

Every day I worried about a dozen different things. In the morning I used to wake up and worry about one thing and later on in the day the topics were changing non-stop. My body and mind were constantly distressed, but I didn’t even notice it as it was my habit, like a part of my daily routine.

And one more problem is that when person worries about something, they let the feeling of anxiety grow, it slowly turns into a feeling of panic and tortures him/her inside and out. This person will not be able to take control of anything and is distracted all the time.

So when I noticed that there was a problem, I actually started to search how to solve it. And I would like to give you some advice, which works for me:

1. Read the book “How To Stop Worrying And Start Livingby Dale Carnegie

Dale Carnegie was actually one of the first psychologists, who actually discovered this massive problem in society and created his own mechanism of how to sort it out. The book is easy to read, has great examples and many techniques to let go of worries and become more productive. 

2. Create a specific hour for worrying in your daily agenda

This is actually an amazing exercise. You should choose one specific hour every day (for instance, from 1 pm until 2 pm). During this hour you can worry about anything you like. So if you start worrying before or after this time, remind yourself that you have specific time for this. As a result, instead of worrying 24 hours per day you will learn how to worry only one hour.

3. Don’t go over past events in your head

Even if something was wrong, you cannot change it. I will give you an example. Let’s imagine a business meeting or any other important meeting for you. What was your behaviour after it? Did you keep thinking about all the things you’ve said some time after it, all the mistakes you’ve made?

If yes, then you should know that doing this takes a lot of your energy and exhausts your mind. Just try to stop thinking what other person might have thought about you or which mistakes you might have made. Because it doesn’t matter anymore. It happened. Whatever the result is, you just did your best.

4. As soon as you start worrying, just try to distract the mind

About 80% of our worries aren’t important, we tend to forget them. So if you feel you’ve started to worry, just switch attention to something else. Keep yourself busy either with work or with any other activity. You can also tell yourself that this was just a thought and it is not your reality. By doing so you distance yourself from the thought.

5. Worrying about small things leads to worrying about big things

This statement is the result of my personal observation. Do you know why this process happens? Because while you worry about less important things, you pay less attention to more important ones and are more likely to make a mistake, which you will worry about later on. So if you don’t want to spend the rest of your day in a chain of different stressful thoughts, just try not to start it. Cut it from the beginning by remaining calm and focusing your mind on pleasant activities.

I hope my article was useful for you!

Love,

Slava