For most people reducing their fat intake is part of the process of losing weight and to simply look better. But losing weight and controlling your fat intake goes beyond the simple aesthetics of looking slim. In fact having excessive amounts of fat on your body can lead to heart disease, diabetes and dramatically increase your risks of developing certain types of cancer.

There's a big, big difference between a healthy fat intake and eating large amounts of fatty foods that clog up your arteries and help you pile on the pounds for everyone to see.

But controlling the amount of fat they eat is where most people struggle and also where most people fail. The problem is that foods with fat in them taste really good and particularly fatty meats. A grilled chicken breast is tasty but a crispy chicken 3-piece with gravy tastes a whole lot better so people tend to follow their taste buds when it comes to eating.

One simple change you can make is to just use the low-fat versions of foods that you normally use. So for example instead of full fat milk you choose the low-fat variety or go even further and skimmed milk or soya milk. If you're a big fan or rice and pasta you can reduce your fat and carb intake with both of these by simply changing to whole meal varieties of pasta and rice and then same thing applies to bread – whole meal bread is simply far, far better for you than white bread. Flour isn't naturally white by the way – it's a brown color so that means white bread has been treated and added to in order to give it that color.

One of the single best ways to change yourself from a fatty diet to a low fat diet is to grill or bake all your meals. So instead of fried chicken and fries you bake some skinned and boned chicken breasts that have been sprinkled with some black pepper and lemon juice to season. Your side order is now a baked potato served with some fresh homemade salsa instead of a portion of onion rings.

By baking or grilling your meals you instantly remove all the fat or butter that they're normally fried in which means your fat intake drops dramatically and this alone can be enough to get your cholesterol back under control and you're still getting a very healthy meal that will please your taste buds too!

And if nothing else cut out all junk food and fast food from your diet. Unless the restaurant has the fat content listed for each meal then you can safely assume that your meal has been soaked and cooked in trans fats which are the worst types of fat it's possible for you to eat.

Did you know that a single large fast-food meal can account for almost 75% of your recommended calorie intake for an entire day? Yes that burger, fries and shake is so heavily soaked in trans fat and other fats that to maintain a healthy weight you'll be able to eat very little extra for that day. And the worst part? You're hungry again 2 hours after that fast-food meal right?

A healthy home cooked meal will keep you full for longer, allow you to stay in control of your fat intake and cost far, far less than the junk food you just ate for dinner.

Now I know you're sitting there going "Five servings? Am I meant to spend my entire day eating?" That's not how it works though and when you take a step back and look at how you might go about achieving the 5-A-Day recommendation you'll be surprised at how easy it can be for you.

But why should you eat more fruit and vegetables than meat each day for example? To understand this we need to look back into the history of humans. We were hunter-gatherers once upon a time and lived an almost nomadic lifestyle. Because of this we tended to live off whatever the land could provide us with to top up what food we were able to hunt.

So our diet would have consisted of a small amount of meat and a lot of fruit, nuts, berries and root vegetables. Our modern diet has turned that on its head with our diet being made up of a lot of meat and almost no fresh vegetables to speak of – everything is processed, packaged or tinned.

So overall the food you now eat is far more convenient for you because you don't need to go hunting for it or gathering it up but convenient food is rarely healthy and that's why the Five-A-Day principle makes so much sense.

You can get your day off to a great and energetic start and in full compliance with the Five-A-Day plan by having a large glass of fresh fruit juice or a large fruit smoothie each morning. The Five-A-Day plan means you need to eat roughly 2 cups of fruit and 2.5 cups of vegetables each day so a fruit smoothie will allow you to meet most of your fruit requirement for the day and it will keep you full until lunchtime too.

When it comes to eating enough vegetables you can bring some carrot or celery sticks or other crudité to work with you as a snack instead of hitting the vending machine for some chips or a candy bar at the first sign of hunger. Sure that candy bar tastes good but it also means you've just earned yourself another 30 minutes on the treadmill to work it all off again. This means you're hitting your vegetable intake target and you're also eating a snack that has zero calories in it too so it's a real win-win for you here.

And then when it comes to dinner time you just need to make sure that you're mixing up your vegetables and not just relying on potatoes to fill the gap. Not every vegetable will taste great to you initially but the more you eat them and the more health benefits you get them from them the more you realize you should have been eating more vegetables with your dinner years ago.

If you tend to eat out a lot either through habit or just as a necessity of life then there's no reason why you can't follow your healthy eating plan there too. You can start your meal with a vegetable soup, followed by some baked chicken or steak with a baked potato and some carrots, mushrooms and broccoli with just a drizzle of garlic butter and then finish your meal with a fruit salad. Doesn't that sound delicious?

Once you set your mind to eating healthily and following the Five-A-Day plan you'll find it's a whole lot easier than you might ever have imagined. 

Most of us have learned in our lives that competition is a healthy thing. We learn at school to compete on sports teams and when we transition into the business world, we are told that competition is great for consumers. However, when we realize that competition is little more than a contest between two people with the same ideas or the same product, competition doesn’t seem like as much fun as it did in school.

Competition starts at a young age

Remember when you were a child. If you were an only child, chances are that no one else was vying for the attention of your parents or grandchildren. However, those who came from bigger families were almost always competing with siblings for attention. This type of competitive spirit results in being an angry child, or acting out in a manner that drew more attention. The theory was better negative attention than no attention.

Schools pit students against each other on the sports field, in class and in other areas – whoever does the best “wins” and the others lose.  Remember that competition often breeds jealousy; jealous behavior often results in people becoming distrustful and suspicious.  Typically, these are not necessarily qualities we see as acceptable in most people, and even less acceptable when we see ourselves having these traits.

What we use to compete

Unfortunately, competition isn’t always who does the best job on a task or who offers the best product in business. Sometimes, seeking the competitive advantage means that we have to offer something additional in the form of a lower price, a “bonus” or some other token that shows we want someone’s business (or attention) more than our competitor. The good news is that we each have our own set of talents and if we learn to use them, chances are that we’re more likely to do well.

The key to making competition work

We have no problem cheering on our favorite sports team, celebrating complete strangers winning an Olympic metal or feeling good when our neighbors are doing well with their jobs or their children are thriving. Just think about how we can turn this into a competitive advantage in business!  There are opportunities to learn from the success of others. We can turn a competitive spirit into a learning and growing experience and be happy for those who are successful.

Competition doesn’t mean that you have to win every time! Turn your competitive nature into a positive learning experience by accepting others success and being happy for them. Surround yourself with successful people and be happy for them. The more you do this, the more likely you are to find that you feel happier and more successful.  Turn your work environment into one where everyone is striving for a single goal – rather than competing against each other. Chances are that if everyone works together towards a common goal, the group overall will be more successful.  Do your best every day to celebrate the success of others and your success won’t be too far away.

Wouldn’t it be great to have the perfect job from the first day you start working? Chances are that for most of us, we work at our jobs and focus only on the bottom line. We are more concerned with providing for our families than we are with how satisfied we are with our jobs. We fail to realize that success doesn’t mean working in a job that pays well but that we hate.

Find your motivation

Your motivation at work may be tied more to your passion than you think. Your career goals are inextricably woven into the fabric of your being whether you think about it or not. You can do a job you love and have extreme passion for it, or your goals may be woven into some idea that providing a decent home and taking care of your family is all that you are passionate about.

Discover your passion

Many of us fall into a job that turns into our passion without giving it a second thought. These are the people who are products of a great education, who inherit a family business or perhaps someone who deliberately sets out to do what they love. However, if you are only beginning to find success, it is still possible to tap into your passion, it’s never too early or too late!

Understand your passion

When you understand what you are passionate about, things seem to fall into place. This is largely because you have made up your mind and opened up a world of opportunities.  One of the first things you should do is to harness your passion: If you love to travel, then perhaps you’re not going to be happy in a desk job, but you’d make a great salesperson. Remember, what you want to do is to find out what is going to make you feel like bounding out of bed in the morning and head to work. You don’t want to have to get out of bed every morning and dread the clock hitting the “magic” hour that sends you running out to go to a job you detest.

Harness your passion

Once you have identified your passion, find out if they truly are passions by evaluating each of them. After all, if you envy the person who hops on planes week in and week out, because of the freedom, this doesn’t mean that you have a passion for travel.  Instead, you could simply admire that person.  Identify what it is that makes you feel like you are performing at your best. What is it that drives you to succeed? What do you need in your life that makes you feel like you’re providing for your family and makes you feel content at the same time.

Finding passion in your work will help you not only find greater levels of success, but has hundreds of other benefits as well.  More people than ever before feel that their jobs are not satisfying to them, even when they are making great money. Identifying and tapping into your passions will likely result in higher levels of achievement, feelings of satisfaction and whole new levels of success that you may not have believed to be possible.

Generally speaking we are surrounded by two types of people in our lives. We are surrounded by those that think about things but get very little accomplished or we are surrounded by those who jump in with two feet and tackle the biggest tasks imaginable.  If you tend to over-analyze then chances are that you are seeking a way to become a person of action. In reality, this isn’t as difficult as you might think! Some of this takes merely the will and determination of overcome inaction.

Here are some ideas on how to do just that.

Get organized – it’s a lot easier to get things done when you are well organized. Rather than floundering around and trying to figure out what needs to be done, create a to-do list – daily if you need one. Moving from one task to another with no rhyme or reason wastes time and results in many tasks being done partially.

Create a plan – if you have ideas and plans for “big” things, then create a plan to get them done. Mark down every step that needs to be taken to accomplish your goals.  Once you’ve done this, you can take a measured approach to getting things done. The end result is that you’ll find success rather than suffer failure.

Positive thinking – never underestimate the power of positive thinking. If you feel like you can’t get something done, chances are that you will not get it done.  Taking the time to visualize the end result can often result in your being able to get started on a project and see it through to completion. Rather than analyzing everything that can possibly go wrong, get started and tackle challenges as they arise.

Deal with challenges – don’t let minor setbacks paralyze you, instead find a way forward from challenges. Deal with each challenge as it arises and see it as a learning opportunity. Some of the biggest challenges in life provide opportunities for greatness.

People you are with – don’t let the people you surround yourself talk you out of your dreams and goals. Too frequently, we allow those around us to discourage us from following our dreams. If the people around you freeze you into inaction, then chances are that you’ll never get anything accomplished. The more positive people you surround yourself with, the more likely your chances of becoming a person of action.

Too often, we find that we over-analyze every situation to the point where we are unable to move forward. This type of inaction comes from being convinced that nothing is ever going to turn out right. Setting a course for success involves being well organized, surrounding yourself with supportive people and being prepared to deal with obstacles as we encounter them.  Don’t let the fear of failure prevent you from doing great things, we all have greatness within ourselves, it’s sometimes more a matter of overcoming our own fears and doubts.

Excuses for procrastination

Rationalization is often a good “excuse” for procrastination. Rationalization comes in a number of forms too; most of them seem good at the time. For example “I didn’t get to (whatever) because (a) my child was sick, (b) I couldn’t find the right file or (c) the weather didn’t suit this project. Remember that regardless of what else you want to call it, putting something off until later or tomorrow is still procrastination.

Distractions causing procrastination

They are everywhere: Distractions cause procrastination. When we hear people reflecting on procrastination, it is highly likely that you’ll hear them discussing a favorite television show, an online game or the friend they caught up with on a popular social media site.  Procrastination takes on any number of forms, and we all are guilty of procrastinating, especially when we don’t want to finish something!

Why are you procrastinating?

One of the best ways to correct procrastination is to understand the reason you are procrastinating in the first place. There is no doubt that there is some reason for it, you don’t want to do the task, you have other things you’d rather be doing or you simply don’t care.  Whatever your motivation for putting something off, it’s a good idea to understand that immediately. Then, get to work and get the task completed.  Once you have completed your task, take a step back and evaluate the work. If the work is your usual high-quality then perhaps you were simply distracted. If the work is poor quality, it is time to evaluate your behavior.

Break down large tasks

One of the most common reasons for procrastination is tasks that seem overwhelming. One of the best ways to handle large tasks is to break them into chunks that can be easily managed. Indecision (e.g., not sure where to start) or fear of failure can be major factors in procrastination. Buckle down, create a plan and get the project started. Once you start, chances are it won’t seem as bad as you thought.

Stopping procrastination

For most of us, there are some simple ways to stop procrastinating. No method works for every single person so it’s best to experiment until you find the ones that work best for you.  For example, some people work better if they have a list. For some, creating a list of tasks to be accomplished (from worst to best!) often works well. For others, self-rewarding works well too – promise yourself a special treat, an afternoon off or whatever motivates you to get something accomplished.

Procrastination is a time-killer and can also cause self-doubt and loathing. It’s really easy to put something off until tomorrow, but if you get it done today, you can take tomorrow off! Stopping this time-robbing habit (and it is a habit) isn’t easy, but if you put your mind to stopping procrastination today, you’ll find greater success in nearly anything you do.

We’ve all had days when nothing seems to be going right. We don’t feel well, the car wouldn’t start, or you get to work and find a pile of tasks on your desk you simply do not want to do. It’s hard to remain hopeful and confident when everyone seems to be raining on your parade. Looking on the bright side however, chances are that nothing is hopeless.

Failure isn’t an option

Those of us who have self-confidence know that we simply don’t accept failure as an option. While this may be idealistic, chances are that for most of us, everyday stumbling blocks are not life or death situations. Nothing is so bad that a positive outlook and a hopeful attitude can make things look much better than they might be.

Turn losses into gains

Whether you want to think so or not, life sometimes throws us curve balls. No matter how idealistic we might be, there are simply some things that will not go right regardless of how well we think that we have done putting everything into place.  Remember, continue to take chances, stay hopeful and remember that almost all the time, there’s a silver lining behind every cloud.

Remember that even the worst situation allows us to learn something. For example, even a short-term failure can prove to be a long-term success. Evaluate what went wrong, move forward and don’t look back! Chances are that if you’ve learned from your original mistake that you will find success.

What if it still doesn’t work?

Don’t worry! Not every idea or plan is going to work out! Pick yourself up, dust yourself off and get on with it! Remember, that many people have failed countless times before finding something that they were successful with. You are not the first person who has failed at something.  Businesses fail daily and yet many people simply regroup and start a new business.

Failure is an inevitable part of life. Marriages fail, businesses fail, we fail at work.  Unless you have stopped breathing, failure isn’t final!  Losing out, failing, whatever you want to call it can be a valuable lesson.  Take your lessons, move forward and put those lessons to work.
It is too simple for most of us to throw up our hands in defeat.

Can you imagine what would happen if everyone threw in the towel the minute something went wrong? For most successful business owners, scientists and politicians, success reigns supreme!  Having a bad day at work? Make the most of it, get your work done, keep your head low and remember that there is another day tomorrow.  

Those who remain optimistic without being deluded into thinking that everything is always going to be perfect, are twice as likely to be content with their work and their life.  While it is true that some of us are doomed to fail, a positive outlook, seeing the glass as half-full instead of half-empty can help you pick yourself up by your bootstraps and find success where someone else may have failed because they gave up.

Too frequently when we are faced with challenges, we run and hide or we stop what we are doing and become paralyzed with doubts. There is little doubt that when life throws us an unexpected curve-ball, it can be devastating. This holds true in our personal lives and in our business lives. However, if we take those obstacles and turn them into opportunities, there may be no end to what we can accomplish!

Staying motivated

Most of us can plug our way through anything if we are finding measures of success along the way. When we achieve one goal, it’s easy to move onto the next goal. However, it might not be that cut and dried when you find that you’ve hit a brick wall or simply failed to meet a goal that you set for yourself. So just how do you stop a failure (real or perceived) from overwhelming you and making it impossible to move forward?

Here are some ideas:

Evaluate and assess – Before you start hammering yourself because you failed to meet a goal, take a look at your overall plan and make sure it was realistic. Did you set yourself up for failure? All too often, we set goals and they are simply not realistic. Remember, successful goal setting starts with setting realistic goals that can be measured, evaluated and achieved.

Believe in yourself – While this may be easier said than done, it is important that you believe in your own potential. Just because something didn’t turn out exactly the way you intended doesn’t mean that you failed. Believe in your own ability to make a silk purse from a sow’s ear.  You need to believe that you can achieve great things if you simply continue on your chosen path.

Take action, NOW – Don’t let a minor obstacle stop you cold.  Pick yourself up, decide what has to be done to prevent this obstacle from being a major barrier.  No matter how inconsequential the action, a step forward can help you put everything into perspective and move forward.

Celebrate success – no matter how small the success, make sure that you celebrate and revel in your accomplishment. Whether you believe it or not, this helps you stay motivated, even when you’re facing a new obstacle. Don’t let the smallest challenge that you have overcome go unrewarded, the more you pay attention to the little things, the more likely you will be to have the fight in you for the bigger things.

Motivation isn’t something that most of us think very much about. In fact, most of us tend to think that we either are motivated or we’re not motivated. However, if we take the time to evaluate how we handle crisis, obstacles, and how we celebrate our successes, it is highly likely that we’ll find that the more success we find the more motivated we are going to be.  While we should always do our level best to achieve the goals that we set for ourselves, sometimes we forget that we are human and as humans, we sometimes stumble on our path to success.

There are two types of people: those that deal with mornings well and the others – well, not so well! If you are one of those who don’t deal with mornings well, you might be wondering if there is some way to improve your outlook. Let’s face it, not all of us are going to jump out of bed and look forward to getting started ever day. However, there are some things that you can do that can make you more willing to wake up and get your day underway.

Here are a few ideas for you.

Nighttime routines

Your nightly routine could be giving you problems getting started in the morning. The things that you do at night may not only impact your sleep, but they may also impact how you wake up.  For example, not adhering to a regular nightly routine can have devastating consequences, if you go to bed too late, you’re probably going to wake up feeling grumpy and sleepy.  Set a regular bedtime and unless something extraordinary occurs, stick with the same sleep routines daily. Chances are that you’ll feel better about getting started in the morning.

Nighttime foods and drinks

It’s tempting to snack at night after dinner. Not only do many of us eat our heaviest meal of the day at night, but chances are that we’re snacking on fatty foods or sugary foods like chips, cake or cookies. While most of us do not drink coffee after dinner, other caffeinated drinks like soda or tea can be problematic for sleeping. Water is usually a good option, or a caffeine free tea or soda may also be acceptable. Consider eating dinner earlier and make it a lighter dinner, without heavy, fatty foods. Remember that alcohol is often a stimulant as well so it should be avoided close to bed time.

Getting enough exercise

Sometimes we don’t sleep well because we haven’t had sufficient exercise during the day. If you are a person who doesn’t get enough exercise, consider heading out for a quick walk after dinner. Not only will walking help your digestion, but getting into a routine of exercise right after dinner can also make sleeping easier. Don’t wait until an hour before bedtime however, otherwise you may find you’ve overstimulated yourself, making falling asleep nearly impossible.

Relax before bedtime

Find something that is very-low stimulus before bedtime. Watching your favorite horror movie probably isn’t the way to relax!  Consider keeping a book next to the bed – of course, the caveat is to not get too caught up in the book, otherwise you may not fall asleep at all or fall asleep far later than you expected.

Prepare for morning

One of the reasons that some people dread mornings is the sheer amount of things they need to do before leaving for work and getting their day started. Consider what tasks may be accomplished before bedtime such as making lunches, laying out clothing and even setting up the coffee maker. This can help reduce morning stress and make you feel far more prepared to deal with the day.

If you are not a morning person, there is a good chance that no amount of planning will make you look forward to morning. However, for those who dread mornings for other reasons, small things in your daily routine can make mornings a bit more manageable.

Basically, it says that “like” things attract, that based on frequencies, different things can “vibrate” at the same rate and because of this move closer to each other.

How does this affect you? You can use it to make changes in your life by making choices and moving forward on the basis that these things will move to you as you attract them.

The entry in Wikipedia for the Law of Attraction is very interesting as a starting point to understand it a bit.

In addition, here is a short video with Deepak Chopra on how you can use the Law of Attraction in your life.

Understanding the mechanics behind the Law of Attraction is central to being able to make the changes in your life you desire to make.