Day: June 15, 2020

Be Free To Live Life On Your Terms And Master Fear

Everyone has their purpose in this world or they wouldn’t be here in the first place. Yet, why do so many live unfulfilled lives, are depressed, and lifeless? I’ll answer the question for you: fear.

Fear holds you back from leaving behind those things that hold you back. It keeps you in toxic relationships, unfulfilling jobs, and unhealthy habits. Only those who conquer their fear and overcome their shortcomings can achieve their destiny.

You will only be free if you live life on your terms. No other course of life will satisfy you. If you want to be happy, if you want to be satisfied, and if you wish to have an impact in this world, you’ve got to let go of fear.

Roadmap To Living Free

Like everything else in life, living free is a long process. It’s a way of life, and it takes dedication to achieve. However, there are some definite milestones to point out the way.

Know Yourself, Get Grounded

The first step of their journey to self-actualization begins with an honest and often painful examination of self. Whatever you believe about life, God, and the universe, the key lies in your own heart.

Once you know who you are, what you believe, and what you want out of life, then you have made a significant step. At this stage, you also consider your talents and passion. They define who you are, and will later light the way to the future.

Next, get yourself grounded in something firm. Life will inevitably knock you down, but if you are well-grounded, you can always get yourself up. Some people believe in themselves, others in family, and some in financial prosperity.

I always say that these things can and might fail at some point. If you can, put your faith in something high beyond the changing finite bounds of this world.

Assess Your Situation and Possible Options

live life on your term

The next step involves a calm and pragmatic examination of reality. Are you exercising your talents and passions? Are you earning enough? Are you happy in your work, relationship, or family?

More importantly, what tools do you have to go to the next stage? What do you need to acquire to grow? What are your options? These questions are vitally important because knowing your position allows you to plan for the future.

Plan and Set Up Milestones

Now that you have a clear picture of the past and present, set up the future. It is time to dream big and write down your goals. While you should have concrete plans for how you want to achieve them, always be open to new possibilities. The heart has a strange way of releasing keys to the future one at a time.

Team Up With Like-Minded People

Teamwork is a time-tested secret to success in everything. You are the average of your five closest people. You may have heard that if you want to walk fast, you go alone but if you walk together, you go far.

Having a team to work with makes you accountable, disciplined, and generally brings out the best in you. It also makes sure that when you fall, there will be someone to pick you up.

Write Down Your Fears and Face Them

list your fears

Fear is the biggest enemy of your goals.

To conquer fear, here are a few things you can do:

  • Wean yourself from television, social media, and mainstream entertainment. These tend to narrow your vision and deplete your confidence. Instead, read lots of great books.
  • Write down your fears and face them. Fear is often irrational, and it fades once you have it pinned down. For some people, fear is the result of some painful experience which takes a lot of courage to overcome. Either way, you can never move ahead until you slay the dragon of fear.
  • Surround yourself with positivity. Avoid negative people, media, and toxicity like your life depends on it. In a way, it does.
  • Have someone you can turn to. Sometimes, courage is admitting your fear out loud.

Do Something Selfless Every Day

Life is meaningless if you live it for yourself. Take time to serve God, serve humanity, serve your family, serve your friends, and the less fortunate in society. That is how you get fulfilled. And when you achieve your life goals, make sure it is about others. That is how you get fulfillment.

Final Thoughts

Living life on your own terms is about coming out of the shell you hide in. Face the truth instead of ignoring it, and then decide to follow your heart. Conquer your fear, and you will enjoy freedom and purpose like you never had before.

The post Be Free To Live Life On Your Terms And Master Fear appeared first on Dumb Little Man.

Intermittent Fasting: The Fast-er Way To Better Health

What it is and why you should do it

Intermittent fasting is a way people schedule meal times. Kris Gunnars, BSc, describes it as an eating pattern that cycles between periods of fasting and eating. People do it for numerous reasons. People might participate in intermittent fasting to lose weight, eat better, or improve their health and overall quality of life.

Gunnars says fasting affects your body’s hormone levels, insulin levels, cellular repair processes, and gene expression. Some of intermittent fasting’s benefits include:

All these things can lead to improvements in other health aspects as well. For example, a reduction in cholesterol and blood sugar can cause overall better heart health.

We can lose weight through intermittent fasting because, when you don’t eat, insulin levels can go down and fat cells can release stored sugar to be used as energy.

In addition, intermittent fasting can be more convenient than other eating methods or diets. According to Dr. Jason Fung, MD, it can save you time and money. Fasting doesn’t cost anything. It may even have you buying less at the grocery store and you might also spend less time preparing meals.

Fasting versus calorie counting

intermittent fasting

Intermittent fasting is different from calorie counting because it focuses on limiting the amount of time you spend eating. Calorie counting doesn’t restrict the times you can eat, just how many calories you eat.

People often change what they eat when calorie counting, opting for healthier foods that are less in calories so they can eat more of it. For instance, a carrot might have 41.35 calories while a hamburger might have around 250 calories. You’d be able to eat around six carrots before reaching 250 calories as opposed to one single-patty burger.

In one study, people who practiced intermittent fasting lost the same amount of weight as those who restricted caloric intake. However, the study did suggest that fasting may not be as effective for women. Therefore, it may not be best for everyone. The important thing is you find what works for you and your lifestyle after all.

Moreover, intermittent fasting is considered to be more successful than calorie counting by some because it allows for beneficial hormonal changes more than calorie reduction. Constant intake of food prevents these beneficial changes from occurring, according to Fung. Not to mention the failure rate of calorie deficit diets is a whopping 98 percent!

Calorie counting does hold many benefits, like prolonging the nervous systems’ life-span and type 2 diabetes prevention. It may also may be a better option for certain individuals, but isn’t as flexible as intermittent fasting.

Usually managing what you eat when participating in intermittent fasting isn’t required but there are different intermittent fasting methods and types where it could be beneficial.

Though it isn’t required, there are better ways to break a fast than others. Your first meal after a fasting period can either amplify or hinder your results, according to Stephanie Eckelkamp.

Megan Ramos, director at the Intensive Dietary Management Program, says it is not a good idea to “binge on highly-processed, sugary, or high-carb foods” when breaking your fast because it can undo the effects of the previous fasting period. She suggests breaking a fast with a wholesome, low-carb, high-fat meal.

She also says that ending longer fasts are a little different and should be given more thought than you might give breaking a shorter fast. Short-term fasts (fasts under 24 hours) don’t make the same kind of changes in digestive functions that long-term fasts (fasts longer than 36 hours) achieve.

With long-term fasts, there is more possibility to experience symptoms of gastrointestinal distress such as diarrhea, gas, and bloating. This can occur due to decreased production of digestive enzymes. Eating better food when you break a fast can reduce such symptoms. Try to avoid eating any potentially problematic foods like nuts, seeds, raw vegetables, eggs, dairy, and alcohol.

Ways to fast

intermittent fasting better health

Wikipedia claims there are three methods of intermittent fasting. These include alternate-day fasting, periodic fasting, and daily time-restricted feeding. I am currently participating in daily time-restricted feeding myself. There are various versions of each.

Some popular ways are 16:8, 20:4, 24-hour fasts, 5:2 fast, 36-hour fasts, and extended fasting.

The 16:8 regiment is a plan where you fast for 16 hours a day and eat during the remaining 8 hours. It is a type of time-restricted feeding. It is relatively easy to follow if you start abstaining in the evening before you sleep for the night. Possible times you could then eat could be between 9 a.m. and 5 p.m. or noon to 8 p.m. It may take some experimenting to find out which time is the best fit for you.

The 5:2 method involves eating regularly for five days and fasting for two days. On the two fasting days, you are allowed to eat up to 500 calories though.

Alternate-day fasting is having fasting days with a calorie intake of 500 calories every other day.

Thirty-six-hour fasts are where you’d fast an entire day, starting after dinner of the previous day and ending the fast at breakfast the next.

There are also variations to these such as the OMAD diet, a 23-hour fast with an hour to eat one meal.

In general, it may be a good idea to try and eat a balanced diet that will keep you feeling fuller longer. Medical News Today advises eating fruits, vegetables, and whole grains because they are rich in fiber, which contributes to satiety. Also, keep in mind that water and plain tea are usually allowed to consume during fasting periods, too.

Succeeding

Any diet can be hard but like any goal, there are things you can do to increase your chances of success. Be sure to set realistic goals. If you are a newcomer to intermittent fasting, don’t try a 20-hour fast to start — 12 hours would be more manageable.

Having a buddy can also help you achieve your fasting goals. Tell someone you are trying it out to stay accountable. And take it one step at a time. What are some smaller markers you can accomplish while practicing intermittent fasting? You could drink more water, go to sleep earlier, or avoid media and exposure to food.

All this can help your chances of success. Just remember to stay committed and remain consistent. Every worthwhile thing takes work to achieve so stick with it.

The post Intermittent Fasting: The Fast-er Way To Better Health appeared first on Dumb Little Man.

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