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Do easy ways to lose weight exist?  It’s common knowledge that diet, cutting down on caloric intake, and exercise, increasing calories burned, combine into a formula for losing weight.  But the hard part is sticking to a low calorie, and often bland, diet.  It won’t be 100% simple, but with a little work it sure is possible.  Here are some tips to make it easier.

Carry a notebook to jot down everything that passes your lips.  Writing down everything you eat and drink, even water, helps you eat less.  Studies show that people who keep track of what they eat end up eating 15% less.  15% is a lot.

On average Americans consume 245 calories a day from drinks.  Switch from juice, soda, and other calorie drinks to water.  245 calories a day is nearly 90,000 calories a year.  That’s 25 pounds.  Are soda and juice really that good?  Another fact is that despite their calories, drinks like soda and juice don’t trigger a feeling of fullness the way foods do.

Eat five or six smaller meals a day instead of three large meals a day.  Eating more meals with smaller portions results in eating 30% fewer calories.  Furthermore, even the same number of calories eaten in smaller portions during more frequent meals can result in weight loss.  You’re less likely to binge because the body releases less insulin.

Make sure your wardrobe only includes the “skinny” clothes.  If you don’t have clothes that are comfortable when you’re heavier, you’re more likely to be reminded to keep slim every time you dress.  And you’re less likely to gain weight if doing so means having to purchase a whole new wardrobe.

Switch to smaller plates.  It’s proven that people eat what’s in front of them.  Use the salad plates instead of dinner plates.

Try serving meals on the plate, restaurant style, rather than in bowls and on trays.  When the plate is empty the meal is over, instead of spooning another portion onto your plate.

Avoid white foods such as white bread, sugar, and white rice.  Those foods are loaded with carbohydrates which lead to higher blood sugar and weight gain.  Do eat whole grain breads and brown rice.  Don’t be concerned with the sugar, pretty soon you won’t miss it.

There are a lot of other tips for easy ways to lose weight.  Don’t be intimidated if it’s only easier instead of really easy.  If weight loss were easy, everyone would be a supermodel.

Since ancient times, people have practiced meditation for the numerous benefits it offers. Incorporating meditation into your everyday life could make a huge difference in your mindset and attitude.

Most forms of meditation call for the spine to be straight and the posture to be erect. The explanation for this is that sitting upright encourages the movement of your spiritual energy. This is considered to be your life force.

A straight back is essential to most of the meditation traditions, and is a standard component of the various postures used in this practice. Let’s take a look at some of them.

1. Seated position. The individual sits upright while maintaining a straight back. The head and spine are in alignment and not tilted. The thighs are parallel to the floor. The hands are placed on the arms of the chair or on the knees.

2. Cross legged posture. This is a very common posture; the lotus position is included in this category.

3. Kneeling position. The individual is on the floor in a kneeling position. The buttocks rest on the heels and toes, which are placed side by side. The hands are placed on the thighs.

4. Lying down position. In yoga this is referred to as savasna; it’s also known as the corpse position. The person lies down on the floor keeping the legs unbent and at ease. This posture isn’t that common since it so closely resembles the sleeping position. A person might doze off at times. This is better as a means of reducing stress more so than for meditating.

In addition to these postures, there are several gestures and movements that can be incorporated into the practice of meditation. Among these are hand gestures called Mudras. A theological meaning is at the root of these gestures. Coming from the yogic philosophy, they can impact your consciousness. One illustration is the typical Buddhist hand placement. With the thumbs touching, the right hand is positioned on top of the left hand.

Integrating assorted repetitive actions like chanting, deep breathing or humming also assists in bringing on a state of meditation. Some people practice walking meditation. It’s common to keep the eyes closed or partially open while meditating. However, Soto Zen practitioners perform their meditation with their eyes wide open in front of a wall.

To achieve the advantages of meditation, stick to the advice and training of the kind of meditation you have chosen to practice. Be aware that persistence and acceptance are required to achieve success. This could be of help at times when you find difficulty in meditating, and it will also improve your concentration in daily life.