The Colors Of A Optimistic World

47. Step to boost your mindset for success: Design your life with enthusiasm

People who have a positive charisma are more successful than others. Make sure that every day you devote yourself to activities or topics that inspire you and give you pleasure. If you can be happy every day and have something to laugh about, you can be appealing and attractive to others and master your everyday life with its sometimes unattractive or boring activities and challenges much easier. What is there in your life that triggers passion and enthusiasm in you? What has been your whole life, like an invisible thread running through your life, because it has always interested and gripped you? What is it worth to you to fight for it? What do you prefer to do? What are your main interests? What gives you pleasure and is easy to handle? Which topics fascinate you with skin and hair? Anyone who does something with passion and enthusiasm sprays with energy and performance, because the engine of passion spurs us on to top performance. For this reason, it is very important that you at best align your goals with your passions, or at least allow sufficient space and time for dealing with your passions in your everyday life. If you live your life with enthusiasm and joy, you will automatically be happy and in a good mood most of the time and even boring or uninteresting activities will be much easier for you. The one who cannot live passions in his life vegetates more than he lives and will not feel filled and happy. It is precisely these situations or moments in which, full of enthusiasm and joy, we are completely absorbed in one thing and are simply happy to be here and to devote ourselves to the things that inspire and fulfil us. Who loves what he does, has a maximum of motivation and performance and can only be successful. Our passions show us very clearly what our life's mission is, so do not hesitate any longer and align your life to what makes you happy and above all alive and where you can make full use of your abilities and strengths.

48. Step to boost your mindset for success: Open your heart and dare

Do finally, what you always wanted to do. Open your heart to your relationships, open yourself to the activities you perform and you will soon see how happy that makes you, and how successful you can be just by motivating your passions. It's never too late. Don't waste precious life time on things you don't want and that don't make you happy, start living your life and making yourself happy now. Enrich your fellow world and take your place by finally doing what you are there for, namely to use your personal abilities and strengths and to live with enthusiasm and passion.

Reduce Belly Fat - Step by step weight lose with 14-day-challenge, activate fat burning and accelerate metabolism

It's maddening! No matter how much sport you do, how many diets you go through, it's always the stomach that gets fat first. A beautiful flat belly is the eye-catcher par excellence, if you wear your favourite clothes. Fat on your belly, on the other hand, always makes you hide your body under more clothes.

If you're frustrated because you're gaining weight on your stomach, this book is just the thing for you. Because here you learn all backgrounds, which you must know, in order to say goodbye to your belly fat once and for all. Most women (and also men) have the problem with the abdominal fat that you have yourself. Once you understand how it comes about, you'll be able to actively do something about it - permanently and without the yo-yo effect. All you need is the motivation to finally reach your dream weight and get a nice slim belly. Everything else is explained to you by this guide.

This book is deliberately kept short. Because you don't have to learn many things to make your stomach as slim as you want it to be. It is important that you approach the whole thing with a positive attitude - and that you forgive mistakes from time to time. In the end, you yourself should be the only reason for your slender belly. You have to like yourself and feel good - and this is best done without pressure and stress, but with a good portion of optimism - and sometimes a little indulgence.

Most women are dissatisfied with their bodies. In summer they would also like to be proud of their figure in a bikini or wear tight-fitting clothes, but there is always one part of the body that frustrates most women: the belly. For in our society, the "belly of prosperity" is seen as a sign that we are weighing a few pounds too much. And for many it is the first signal that their own body is no longer as tight as it used to be.

But that doesn't have to be the case - it's not that difficult to get a grip on the annoying belly fat. With the right help, you too can finally manage to be slim and slim - even in the middle of your body.

This book shows you first of all, why fat develops at all again and again at the belly. If you understand the causes of your abdominal fat, you can also more easily become active against it. In the second chapter, you will learn all about healthy eating habits that do not allow abdominal fat to develop in the first place. The third chapter is dedicated to exercise - but don't worry, nobody expects you to perform at your best in the gym from now on. Instead, you will learn how to integrate movement into your everyday life in a meaningful way.

The fourth chapter introduces you to your new favourite foods: These actively support the burning of fat. So it's welcome to be a little more of that. In the fifth chapter you will get more tricks to make it easier for you to lose abdominal fat.

As a bonus you get your 14-day action plan, which should make the introduction to fat burning on your stomach especially easy.

But enough of the introductory words - you surely want to get started right away! So have fun and good luck with your fight against the belly fat!

Why does fat always develop on the underbelly?

Genetic causes

You probably also know them: There are people who can apparently eat what they want, don't have to exercise, and still don't gain an ounce. Some of these people also complain about it, and that is really the last thing you want to hear when you fight the kilos yourself.

Have you ever wondered what these people's secret is? Maybe they never eat when they're alone, or secretly do a lot of sports. The sobering answer to this question is: There is no secret. Because the good news is also the bad news about the belly fat: Most people can't help it at all. There are genetic predispositions for one's own physique that one inherits from parents or even grandparents. And the naturally slim people you have in your environment are actually simple - naturally slim.

What figure does your mother have? Or your father? And your brothers and sisters? Take a look around your family to see what part genetics or predisposition has as a cause for your abdominal fat.

But this knowledge should not discourage you at all. There are genetic rules for everything in life. But if man were not able to overcome them, our society would not be where it is today. There are many children who grow taller than both parents, or who have a better school leaving certificate. This is genetically not so, but still within the bounds of possibilities. And often not as hard as you might think.

Despite your genetic predisposition, all doors are open for you to become as slim as people with "slimmer" genes. So you are not fighting against your bodies and against genes that have been in your family for centuries. But you will find clever ways to trick and overcome your talents. If there is a predisposition in your family to belly fat, you simply know that you have to be a little more careful than others who do not have that predisposition. It doesn't mean you're at the mercy of genetics.

Metabolism

Our metabolism is a great thing. It ensures that the food we eat is broken down into its components and optimally utilised. Our body has the ability to perform chemical processes to produce other things from food - and thus provide us with energy for all our activities. Without metabolism no life is possible. If it doesn't work, we can no longer use our food properly and die. All living beings have metabolic processes and without them no living being would exist.

It is also a function of metabolism to ensure our long-term survival, to think about the future and to ensure that there is a buffer for us even in bad times. Our metabolism is therefore also active in planning, i.e. it builds up stocks for emergencies. Of course this makes perfect sense - and we all do it ourselves in one way or another - but unfortunately he has chosen our belly as the most important "warehouse" for it. The fact that you get fat on your stomach is therefore a well-intentioned action of your body to protect you.

Evolution has therefore provided that fat reserves are good because they ensure our survival when there is not enough to eat. This was often the case in earlier times, and in many places it actually ensured not only the survival of individual people, but the survival of the whole of humanity. Today, however, we are no longer threatened by famine in the Western world. Unfortunately, human evolution is not yet as advanced as the development of our society, in which our greater problem (and above all that of our belly fat) is an oversupply of food rather than a famine. Our metabolism, however, stupidly still functions as it did in the Stone Age. If you eat too much food, the whole thing is directly converted into fat reserves, which you probably won't need later.

In addition, we all "educate" our metabolism. If our body believes often enough that there might be periods of hunger, it tends to build up reserves all the more quickly, especially in the form of abdominal fat. The body can eat from this when there is no food for longer.

Periods of hunger? Exactly - diets. Every diet makes sure that fat reserves are built up all the more easily afterwards. That's why it's so important that you don't just limit the amount of calories you eat, but that you permanently change your eating habits so that you don't fall into the yo- yo trap and gain even more weight afterwards.

A sensible change in your habits leads to a better and faster metabolism, you burn the food you eat directly, and your body doesn't even have the idea of building up fat reserves.

Psychological stress

Our eating habits depend heavily on how we feel right now. Are you a stress eater? Or someone who likes to eat in company? Many of us have been accustomed since childhood to the fact that food is not simply to satisfy our hunger and provide us with energy, but at the same time to comfort and make us happy - which of course it does not. Nevertheless, there are many people who misuse food to give them short moments of happiness or distraction when things are not going as they wish.

Stress and sorrow also mean that we don't take so much time to choose the right food. If you barely get to take a lunch break at work, you're more likely to eat something unhealthy - simply because it's quick and much easier to get around. And anyone who has a quarrel with his friend doesn't have the nerve to stand in the kitchen for half an hour to eat a healthy diet. And then there's a bar of chocolate.

Psychological stress also leads to a restriction of the metabolism. Because the body knows above all two states: Stress and relaxation. Under stress, he's ready to fight and escape. An extensive digestion only disturbs there. Instead, your body thinks it makes sense to build up reserves now so that it can fight better later or flee without having to worry about food.

So mental stress has a big influence on your eating habits and your metabolism - and thus directly and indirectly on the fat that accumulates on your stomach. It is therefore absolutely sensible to get your stress well under control. With it you do something lasting for your health and so naturally also for your figure. Those who are more relaxed do not eat stress food so often and have a better metabolism. A lot of other things almost happen by themselves. A good opportunity to become active here is relaxation techniques such as autogenic training. They help you not to lose your head even in stressful times - and not to claim to live a healthy life.

Sports

Your body is equipped by nature to move quickly from one place to another, to carry and move things, and to defend your territory. Much of it we don't do today any more or only very rarely. Work often takes place on the computer, when we want to get somewhere, we take the car or public transport. And we fight at most still with words or on Facebook.

So your body is no longer as challenged as it was originally thought. The consequence is that you put on belly fat. Because you still have the same appetite that our ancestors had, but you burn much less. Not only because you are less active, but also because your muscles are less pronounced due to the lack of activity. And muscles burn the most calories.

Sport is the best way to balance this out. So one reason why you're putting on abdominal fat is that you don't move enough and you don't have enough muscles. Of course, the more you weigh, the harder sport becomes, and if you haven't done sport in a while, the prospect of it probably won't make you cheer.

Sport doesn't have to be as bad and exhausting as we all think. Because the great thing is that through exercise and sport also happiness hormones are released and he is also a great catalyst in stress. Sport also helps to burn fat, although the effect of sport itself is relatively small. You've had to walk a long time to burn a piece of pie. But it makes your body fitter overall and burns more energy with more muscles even when you're lying on the sofa doing nothing else.

If you have done too little sport so far, here is a way to get a better grip on your abdominal fat. In the third chapter, you'll learn how to use this opportunity without training for a marathon or registering for a gym.

Unhealthy eating habits

The most important factor that causes you to get abdominal fat is your eating habits. That's why this book also includes a whole chapter dedicated to healthy eating habits, because this is where you can make the most difference with changes.

It is especially important that you realize that these are habits, not that you eat something unhealthy every now and then. Abdominal fat only occurs when many factors (such as predisposition, too little sport, stress, poor metabolism and of course the wrong food) interact over a long period of time. A bar of chocolate doesn't get any belly fat. However, if you make it a habit over a long period of time to regularly eat the wrong and rarely the right foods, you are giving your body signals that it almost directly translates into abdominal fat.

Changing your eating habits is a special challenge, because in most cases it was not you who shaped them, but you who took them with you from childhood. You got a "consolation" in the form of a candy when you fell? Your family did not eat regularly, but everyone looked at what they were hungry for? Or dinner was the main meal? Then these things are deeply anchored in you and you live them - or variations of them - unconsciously on. Meanwhile you may give yourself the consolation if you are sad, you eat irregularly and in the evening you especially like to eat.

The fact that you have been given eating habits that may not necessarily help you today is because you have never known so much about healthy eating as you do today. That's your big advantage your parents haven't had yet. So it is now up to you to break this knot and make sure that you yourself adopt healthy eating habits and perhaps even pass them on. Because if you know which eating habits harm you, you can actively change them and consciously live and eat healthier. Remember, you're not the prisoner of your eating habits. Everything you recognize and understand, you can change as you wish.

Age

There is another point that leads you to put on belly fat and that you cannot influence yourself: Your old man. With increasing age, the fat on the stomach becomes more and more difficult (but not impossible!) to get rid of. There are two reasons for this.

The metabolism, about which you already know a lot, changes not only through your behaviour, but also quite naturally in the course of your life. In youth there are still many things that need to be developed on the body, you automatically move more and therefore consume significantly more energy. The metabolism is running at full speed. The older you get, the less energy you need as a basic need. Your body does not go through any major developments and your daily rhythm also becomes more routine and less active.

While young people are still "forced" to exercise by school, go dancing more often and wander through the city with friends, every year the evenings become calmer and take place more often at home. The fact that one has more money available with increasing age also leads to the fact that one rather goes out to eat instead of cooking something for oneself. And you like to treat yourself to something to eat. So the basic need decreases, the eating habits remain or even get worse. This naturally leads to abdominal fat.

Another reason for looking more rounded with age is the loss of connective tissue. Even if you do not weigh more than before, your body may look thicker, simply because the fat is no longer so well supported and is now more visible. As with all reasons for belly fat, you are not helplessly at the mercy of your age. You can't change the fact that you are getting older, but you can do something to tighten your connective tissue. And if you know that you burn less energy as you get older, you can do something about it - add less energy or burn more energy through exercise. You will learn how to do this in the following chapters.

Reduce belly fat: Healthy eating habits

Why your eating habits are so important

You have read in the last chapter that there are many reasons why you are always putting fat on your stomach. These reasons all play together, but they differ in two important points: On the one hand, to the extent to which you can influence them and, on the other hand, to the effect a change has on your character.

In both points the eating habits cut off best: The easiest way to change them is because you have plenty of opportunities to do so every day. You can start at any time (best now!) and it does not cost you any additional money.

At the same time, it is the easiest way to control your energy balance. One serving of fries has as many calories as you burn in an hour of aerobics. The arithmetic task is quite simple. What is simpler: to work hard for an hour or eat a piece of fruit or vegetables instead of French fries?

So you see: If you change your eating habits, you are already on the best way to the dream figure without belly fat. You can find out how simple the whole thing is in the following chapters.

Never leave the house without breakfast

You've probably heard that breakfast is the most important meal of the day. It's not a truism, it's true and it can help you get rid of your belly fat permanently.

If you have a healthy breakfast in the morning, you are well prepared for the day. You're not immediately hungry when you come to school or the office and you don't think about eating when you have a little stress. Your body is perfectly equipped to survive the day. Besides, your body knows immediately: There is enough to eat today! And your metabolism adjusts accordingly. So a healthy breakfast is what gets him going.

In addition, with your breakfast you already set a sign for yourself for the nutrition on the whole day. If you have a good breakfast, you will automatically make sure that you eat healthier and more balanced for the rest of the day. The perfect breakfast is balanced and fills you up for a long time. It has a lot of fibre (more about that later), vitamins and little sugar.

Good options are:

- Wholemeal bread with hummus and avocado

- Oat flakes with fruits and low-fat milk (for example also as porridge)

- Wholemeal muesli with banana and orange juice

- Low fat yoghurt with muesli and fruits

If you are not a breakfast friend at all - for example, because your family never had breakfast - you can slowly approach a regular breakfast by drinking regularly in the morning. No, not coffee, but a delicious green smoothie. It provides you with all the nutrients you need, has the same energy as a meal, fills you up for a long time, is quick to prepare and also tastes very good.

In many big cities green smoothies are now sold in all kinds of shops, so you can easily get one on your way to work. Even better, of course, is if you make it yourself. All you need is a blender and fresh fruit and vegetables. There are no limits to your imagination. As a rule of thumb, you can take twice as much fruit as vegetables so that the whole thing doesn't get too bitter. If the result is too countable, you can add more water.

A beginner smoothie, for example, consists of half a cucumber, a handful of spinach leaves, half an apple, the juice of an orange, a banana and some water. This will also help you to leave the house well strengthened and programmed for a healthy diet.

Five small meals a day

Most of us have learned at home that you eat three times a day: breakfast, lunch and dinner. In fact, we eat every six or seven times a day because the time between meals is so long that we bridge it with snacks and sweets. The demand for the three meals is more organizational than good for the body. In the mornings and evenings you are at home anyway and can start and end the day with a meal. And at noon you only need a break to eat when the hunger is especially big.

But it is much better for your body if it has the feeling that there is a virtually uninterrupted supply of food. Then he knows that he is always well cared for and that there is no reason at all to build up reserves in the form of abdominal fat. That doesn't mean you have to eat without a break. But if you distribute five meals throughout the day and make them slightly smaller, your metabolism will be busy all day long. And so you don't gain any weight in the first place.

The important thing, of course, is that you don't eat more than you actually need. So don't take the three meals as usual, add two more and continue snacking in between. Instead, it helps you to have breakfast in the morning, to have a second small breakfast in the late morning, to have a balanced lunch, to have a healthy snack in the afternoon and to finish off with a small dinner.

One way in which this could look concretely would be, for example:

- First breakfast at 7 am: Green Smoothie (see chapter on breakfast)

- Second breakfast 10 am: oatmeal with fruits

- Lunch at 13 o'clock: Salad

- Afternoon snack at 4 pm: Yoghurt with walnuts and honey

- Dinner at 7 pm: wholemeal noodles with tomato sauce

You see, with this pattern you eat something every three hours and are therefore never hungry. Your body is permanently supplied with food, but also has no oversupply. So he digests everything directly and does not accumulate fat reserves. And you don't even have to starve!

Avoid sugar

Sugar is one of the most important reasons why so many people in our modern society suffer from obesity. Because sugar has no nutritional value, but a lot of calories. It is particularly easy to convert into fat and that's why sweets taste so good to us, because it used to be a good thing for people to have enough supplies to survive.

In addition, sugar causes the blood sugar level to rise, insulin is released and the body no longer makes use of the fat reserves, but leaves them as they are - or builds them up further. If you eat a lot of sugar and are not a top athlete, you can be sure to get a lot of belly fat quickly.

You should therefore avoid sugar as much as possible. Doctors recommend not to consume more than 25 grams of sugar per day. That may sound a lot, but it's very, very little. Because sugar is in almost everything we eat.

Many finished foods contain a lot of industrial sugar. It is cheap and enhances the taste, and it has no fat - which many buyers pay attention to when buying the additives. So if you don't want sugar, you should rarely go for ready-made foods, but buy them as natural as possible and process them yourself.

It's best to get used to studying the ingredient lists of all the foods you buy. You often don't have to check how much sugar you have, because the ingredients must be listed in such a way that the ingredient that occurs most often comes first. And what does it usually say? That's right, sugar. Or glucose syrup, fructose, maltodextrin or whey products. There are now 70 different names for sugar. You don't have to know them all, but if you don't know the name of an ingredient, there's a good chance you don't want to know what's in it.

If you don't want or can't do without sweets, get as natural a sweetener as possible. Honey is better than sugar because it contains at least vitamins, but too much of it is not good either. Cinnamon and vanilla give a sweet taste and fruit contains a lot of sugar, but at least in combination with vitamins and fibre. Bananas, by the way, consist of 50% sugar. That's why they are so delicious and excellent for replacing sugar in desserts or cakes.

Reduce alcohol

You have changed your eating habits, reduced sugar and are eating much more fruit and vegetables? That's a reason to celebrate, so give me the champagne! But stop, unfortunately, I must slow you down a little here. Because excessive alcohol consumption is not only unhealthy, but also ensures that you gain a lot of belly fat.

One reason for this is that alcohol has a lot of calories. A litre of beer, for example, has 460 calories. That's almost as much as a whole bar of chocolate! If you go out to celebrate in the evening and drink five bottles of beer, you have already brought more than your total daily energy requirement to you. Wine has even more calories because it has more alcohol. The same of course applies to high-percentage products.

But alcohol leads to more belly fat for another reason. Just like sugar, it raises the blood sugar level, leads to cravings and ensures that no fat is burned. If you have drunk enough, you can easily drop your good intentions and eat more unhealthily and uncontrollably. And of course, that's going to be on the scales the next day and on your hips again.

If you enjoy toasting with friends in the evening and don't want to give up alcohol, try to drink something with a low alcohol content. A spritzer of wine has only half the calories left. Also make sure you don't find it too easy to eat unhealthy food, but try to eat healthy things even if you're ravenously hungry.

Many dietary fibres

Dietary fiber is the insider tip when it comes to permanently getting rid of your abdominal fat. Dietary fibre keeps you tired for a long time and doesn't make you fat. Here now all information, which you need to dietary fiber:

What is fibre?

The name "dietary fibre" initially sounds as if the body does not need it. And in fact dietary fibres are such components of food that the body cannot utilize. He excretes them undigested.

But fibre is still not unnecessary. Because they help with digestion and also keep you fed all day long.

There are two types of fibre: Soluble dietary fibres swell in liquid and thus increase their volume. Your stomach stays nice and full and you don't get hungry anymore. Insoluble dietary fibres support digestion by helping to make food more "transportable" and thus channel it through the digestive organs. Both make sure that you don't eat too much and that everything you eat is digested well and doesn't end up as fat on your hips.

Which foods contain the most fibre?

Soluble dietary fibres are present: Cereals, pulses, oat flakes, whole grain rice.

Insoluble dietary fibres are found mainly in the skin of fruit and vegetables. Especially at breakfast it is important that you consume enough fibre. This will keep you full and well prepared for the day.

The later the evening, the more stomach fat

Dinner is the exact opposite of breakfast, not only because it is at the other end of the day. While you lay the foundation for the day with breakfast and should take enough energy to be fit for the day, there is usually no physical activity after dinner. Correspondingly little you should take in the evening.

Just when you're eating late, your body can't digest everything you've given it. The energy is no longer burned, but stored for later times - exactly, in the form of abdominal fat. If you eat a lot and then only watch TV or go to sleep, you tell your body that you don't really need this energy, or at least not immediately.

Another effect of a sumptuous dinner is that the next morning you are all the more hungry. Scientists don't yet agree on why, but you've probably noticed yourself before that you were particularly hungry just after a real feast the next morning. So you start a vicious circle with an extensive dinner, where you start again with cravings in the morning.