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How to Fall Asleep Fast (and Stay Asleep Longer, Too)
Mental Health

How to Fall Asleep Fast (and Stay Asleep Longer, Too)

This probably won’t come across as breaking news, but sleep is important. Like, as important as water, food and shelter. In fact, consistent, and quality, sleep can improve your mental health, and may actually prolong your life. That's why it's crucial to learn how to go to sleep fast, and stay asleep.Frustratingly for too many, falling asleep and enjoying proper sleep duration are much easier said than done. Fortunately, anyone can enjoy better sleep quality. However, you may need to work at it, because, when it comes to finding out how to fall asleep fast, practice pays.That’s right, you need to practice how to fall asleep. Admittedly, it may sound silly. After all, isn’t falling asleep as natural as walking or talking? But think of it like this: You had to practice to learn how to walk and talk properly, but have you ever practiced falling asleep?Don’t worry if the answer is no. That's because enough other people have developed methods that will not only help you to fall asleep faster, but to enjoy a restful sleep.Sleep Duration: How Many Hours of Sleep Do You Need?Photo by Andrea Piacquadio from PexelsWhat does "a good night’s rest" mean, anyway? In the simplest terms, it's a night where you fall asleep fast, and stay asleep for hours. If you wake before it’s time to get out of bed, you then fall back to sleep quickly (15 or 20 minutes, at most).The number of hours of sleep merit a closer look. According to scientific data reported by Health Line, the average adult between the ages of 18 to 64 needs between seven and nine hours of sleep each night. Kids need more, senior adults need less. And, frankly, almost none of us is getting enough.Figure Out How Many Hours of Sleep Makes YOU Feel GreatOf course, there's a bit of flex time. If you sleep only six and a half hours a night, yet feel great every day, then good for you. On the other hand, if you need the entirety of those nine hours to function properly when awake, no problem there. Getting healthy sleep means getting as much sleep as you need to feel rested and productive. It does not mean adhering to a strict guideline laid out by medical experts.That said, you have to figure out how much sleep you need. Pay attention to your own personal data, such as how much you slept on days you feel great. Then you can plan your bedtime around that number, reverse-engineering your routine based on wake-up time. That way you'll know you can always hit your number. Well, most of the time.Can’t Fall Asleep Quickly? It’s Probably Not a Sleep Disorder(Benjamin Torode/Getty)Remember how we talked about the need for practice? Your trouble falling asleep is probably due to a lack of practice, not because of some larger sleep issue. According to peer-reviewed studies reported by Sleep Advisor, only about 10 percent of U.S. adults suffer from chronic insomnia. That can become a medical concern, and require intervention from a professional. Chronic insomnia involves debilitating bad sleep on three or more nights out of a week in a cycle lasting three or more months.Are You Creating Your Own Obstacles to a Good Night's Sleep?The rest of us probably don't suffer from sleep disorders. Instead, we can’t fall asleep quickly enough because we’re not trying to fall asleep properly. Or else, because we have thrown up proverbial hurdles that are creating needless sleep problems. That said, up to 50 percent of American adults report at least occasional issues falling asleep and staying asleep. So, while the solutions may not be that difficult in the grand scheme of things, this is nevertheless an issue we need to fix.Thus, we’ll now move into the more specific discussion of ways to fall asleep fast. Practice one or two of these for a little while, and soon you’ll welcome bedtime each and every night.Three Methods You Can Practice to Help Fall Asleep FasterThere’s an old joke in the military that explains how soldiers can fall asleep so fast even in abjectly terrible conditions: “Carry a hundred pounds of gear up and down hills from sunrise to sunset, eating while you march, and occasionally dodging enemy bullets, and then crawl into a foxhole. You’ll be asleep in 10 seconds.”But don’t worry, that’s not the military method of falling asleep we’ll cover here. Instead, author Sharon Ackman points to a method developed by the U.S. Navy that has been proven to help people fall asleep rapidly.The Military Method for Falling Asleep Fast(James O'Neil / Getty)Here are the steps to the so-called military method of falling asleep fast:Lie down and get as comfortable as you can, then relax all of the muscles above your neck -- even your tongueRelease all tension in your shoulders, arms and handsExhale steadily and fully, relaxing your chest musclesRelax your legs, working down -- so, thighs, then calves, then ankles and feetClear your mind by picturing a comforting, easily visualized scene – think an empty beach or crackling fireSlowly repeat the words “don’t think” for about 10 secondsIf you’re not asleep after that, do those simple steps again. And again. Then back off, and try again the next night. And the next. It will take a few weeks, but if you stick with it, you will fall asleep faster than ever before.Progressive Muscle Relaxation for Falling Asleep FastNot feeling the military way to fall asleep fast? Or maybe you simply want a second tactic. Then using a progressive muscle relaxation approach can work. Also called a body scan, it's essentially a type of mindfulness meditation or sleep improvement. It relaxes your body (go figure) while also bringing your mind into the present moment, calming thoughts that may be rushing in.To do a progressive body scan relaxation, follow these steps:Lie comfortably, ideally, flat on your back, arms at sidesStart at the top of your head and consciously relax the muscles there, letting your forehead muscles loosen, the muscles in your jaw and mouth, and your tongueMove, mentally speaking, to your neck and shoulders, letting all of those muscles relaxNow pick a side of your body, and assuming you started with the left, work down – let the muscles in your left arm and hand relax, your left pectoral, release your abs (this will be more of a core relaxation, don’t get hung up on left abs!), then your left thigh, left calf, and on down to the toesRepeat the same shoulder down relaxation on the right side, again noting which muscles you are relaxing as you go, going as slowly as you canAssuming you are still awake at the end of this process, focus on staying relaxed and keep your thinking clear by putting all of your attention on your bodyYou can move down the body evenly during a body scan relaxation, meaning both arms, legs and so on at once. However, by separating the halves of yourself, you will allow for greater focus, and you will use a bit more time, which means more time spent relaxing into slumber.The 4-7-8 Breathing Method for Falling AsleepDr. Andrew Weil, a Harvard-educated physician with noted health and wellness expertise, developed this unique method for helping people to fall asleep fast. With practice, it works. Why? Because the steps involved slow and calm the nervous system, essentially tricking (or easing) your body into thinking you were about to fall asleep anyway.Here is Weil’s method, and note that as with all of these approaches, some practice may be needed.Rest the tip of your tongue against the ridge of your mouth, just behind your upper teethExhale all of the air in your lungs through your mouth, breathing out forcefully enough to make an airflow soundClose your mouth and breathe in through your nose for a four-second count, hold the breath for a seven-second count, then exhale again with enough force to make an audible breath noise, but steadily now, exhaling for eight seconds (you may need to practice this exhalation to get the timing right)Repeat the same breath cycle (in for four, hold for seven, out for eight, e.g.) four times total, then pause and breathe normally for a bit before repeating it, and repeat until you are asleep or want to give your sleep practice a rest for the night.Casual Tips That Can Help You Fall Asleep FasterPhoto by cottonbro from PexelsIf the military method for falling asleep, a mindful meditation session, or breathing exercises aren’t your cup of tea, no problem. There are plenty of other techniques you can use that will help you to fall asleep fast.Try to Stay Awake - Seriously, It Will Trick Your BodyThe first, ironically, is to try to stay awake. Provided you are at least somewhat tired, and you can lie in bed awake without your mind starting to race through thoughts, then trying to stay awake is a bit of reverse psychology. Turn out the lights, and turn on the fan or the white-noise machine (whatever your typical routine is). Get into bed, and get comfortable. But don’t close your eyes. Instead, keep them open and try to keep your mind alert -- but without specific thoughts to distract you.Your body, knowing it’s time for you to fall asleep, will start to override your mind. You may well feel your lids shutting almost unbidden. With a little luck (and better still, with a little practice) it will suddenly be morning, and you’ll feel fresh and ready to roll. Read Before Bed (But DON'T Watch TV or Browse Online)(Catherine Delahaye/Getty)Watching TV before bed? Very bad. However, reading before bed can be a great way to relax into slumber that will be of genuine sleep quality. Just make sure you're not reading on a screen (phone, tablet, etc.). Sit up while you read, and don’t lie down until your book (or magazine or paper) is on the nightstand and you are ready to fall asleep. Make sure to set down the reading material as soon as your eyes start growing heavy. If you try to finish a chapter, or even a page, despite the fatigue, you may miss the chance for rapid sleep onset. That's because your body thinks you are trying to stay up, and resets itself. Don’t fight to stay awake, even if the book is gripping. In other words, the story will still be waiting for you tomorrow. Oh, and don’t read something related to work. That is going to stress you out, and be counterproductive. Work will be waiting for you after that quality sleep that’s coming, too.Listen to Soothing Music, But Without HeadphonesListening to pleasant, soothing music is also a great way to ease yourself into asleep quickly. That doesn’t mean it needs to be all-instrumental or "New Age." Just select music isn't too upbeat or bass-heavy. Also, keep the volume low. Don’t wear earbuds or headphones, either. They can be jostled uncomfortably, and wake you up. Even worse, they can end up creating danger if a piece of hardware gets lodged in an ear or an airway. Stick to a speaker. And if you can set the music to turn off automatically sometime after you fall asleep, that’s ideal.What to Avoid if You Want to Fall Asleep QuicklyPhoto by Monstera from PexelsYou surely know the basic (common sense) things to avoid when you are trying to improve sleep quality: caffeine, screens that put off blue light, and, if at all possible, a racing mind. But there are a few others you should pass on prior to your bedtime routine that may seem a bit counterintuitive.Warm Baths or ShowersFor example, many people find a nighttime warm bath or shower relaxing. However, they can have the opposite effect than what you need to fall asleep faster. The warm water raises your body temperature just when you need it to be falling. If you really need that bedtime bath or shower, at least end with cool water so you can start the cool-down process that helps you fall asleep faster once you hit the mattress.Working Out Before BedtimeWhile strenuous exercise earlier in the day can lead to better sleep at night, because your body will be in need of the rest. However, do not exercise close to bedtime. By working out, you will speed up your nervous system and warm up your body. Neither of those is conducive to falling asleep well. Also, you’ll need to shower off, which, as we just noted can, throw a wrench in the whole sleep program.Eating Close to BedtimeAs confirmed by countless academic, medical associations and peer-reviewed journals, it’s also a good idea to avoid eating close to bedtime. The digestive process can keep you awake. This is especially true with heavily fibrous and spicy foods. Your best bet is a healthy, hearty dinner eaten well before you begin your bedtime routine.Drinking Alcohol Before BedIf you want productive, deep sleep, skip alcohol before bedtime as well. Sure, booze may make you fall asleep fast, but your sleep quality will be lousy, and you’ll likely wake up in the middle of the night. Plus, good luck feeling well-rested in the morning. A Better Bedtime Beckons(10'000 Hours/Getty)Regardless of which approach you choose to work toward falling asleep faster, know that a better night's sleep is not only possible -- it’s coming. You may not nod off in 10 seconds the first night, or the fourth, or the 14th. But even before you have mastered one or more of the sleep techniques covered here, they will begin to help you drift off faster.What You Put Into Your Sleep Routine Will Pay Off in Your Waking HoursAnd the work you put in before sleep each night will be worth the effort during your waking hours. You will have more energy, your mood will improve, you will be better able to focus, and you’ll get more done, from work to hobbies to fitness.Simply put, with more productive sleep, you will be a more productive person. You’ve got what it takes to make this happen.KEEP READING: What Is the Optimal Amount of Sleep?

What Is the Optimal Amount of Sleep?
Motivation

What Is the Optimal Amount of Sleep?

In America and in many other nations around the earth there is a perception that sleep is a burden, not a buoy. We tend to laud people like Barack Obama or Elon Musk, who both reportedly sleep only from 1 a.m. to 7 a.m. each night, or Thomas Edison and Leonardo da Vinci, who both reportedly slept for a mere 20 minutes every three hours.Rest is treated as an obstacle to productivity as opposed to an opportunity for the mind and body to reset, recover, and reengage in life the next day refreshed and ready. But consider this: Albert Einstein is reported to have slept for around 10 hours each night and he was fond of taking daytime naps as well.Sleep is not the enemy of productivity; rather it is, for most people, an essential element of a successful life. Getting an optimal amount of sleep is also essential for health and wellness. First let’s talk about how much sleep you need, then we’ll talk about why you need it.The Optimal Amount of Sleep Varies by AgeKids need a lot of sleep, though they will be the last ones to tell you that. According to the Mayo Clinic, babies under the age of one should get at least 12 and as much as 16 hours of sleep daily, including night time slumber and daytime napping. Toddlers need between 11 and 14 hours of rest daily, again including longer sleeps at night and napping.(Getty)Children ages three to five generally need between 10 and 13 hours of sleep, while up to age 12, around 10 hours is still an ideal amount of sleep. In the teen years, some young people will still need that much sleep, while others can do just fine with eight hours of rest.For many years, the optimal amount of sleep for an adult was given as a range between seven and nine hours of sleep, but a recent landmark sleep study has struck upon a more specific figure for optimal sleep for those in middle or older age.The study found that for adults around 40 years of age and older, the optimum amount of nightly sleep is seven hours. This “optimal sleep duration” was directly associated with (note we say associated with – all findings were heavily correlated but no causal claims are made by the study’s authors) with improved cognitive functioning, reduced stress and depression, and overall better mental health and physical wellness. And as these findings were based on analysis of long-term data sourced from nearly half a million people aged 38 to 73, you can rest assured the results are accurate.Why Is Getting Enough Sleep Important for Health?Getting an optimal amount of sleep is good for just about every aspect of your mental and physical health. Seriously, it impacts everything, and therefore, on the flip side of that equation, not getting enough sleep is bad for just about every aspect of your mind and body.But let’s stay positive and talk about the benefits of optimum sleep each night. Perhaps the most tangible benefit of a good night of sleep is energy and alertness you will enjoy by day. When you consistently sleep for those seven (or more, if needed) hours during the night, your body will be refreshed and recharged and able to stay in motion throughout the day, while your mind will stay sharp and quick. Getting plenty of sleep, therefore, will make you more productive, not less.(Getty)Healthy and sufficient sleep has also been directly linked to weight management, with those who get an optimal amount of sleep tending to enjoy a healthier BMI and better physical fitness. Proper sleep also bolsters the immune system, helping you fight off sickness and even leading to improved longevity. And as you enjoy that longer life, you can do so with reduced chances of developing Alzheimer’s, dementia, or other cognitive decline issues thanks to your healthy sleep habits.And at any age optimal sleep can improve your acuity of thinking and enhance your memory. While you sleep, your brain engages in a process known as “synaptic pruning” which, according to Scientific American, is the brain’s process of discarding weaker connections between synapses (the point of connection between neurons, AKA brain cells) in favor of stronger connections. While your brain is in a state called synaptic homeostasis – which essentially means a state in which no new thoughts are being created or memories logged – your mind can refine and sort the information already stored therein.In short, while you sleep, your brain betters itself, both refining its memories and prepping itself to make new ones.Is It Possible to Get Too Much Sleep?Sleeping in now and then is a luxury and there’s no harm in it whatsoever. Sleeping for too many hours too often, however, is an issue. Believe it or not, sleeping too much can be bad for you, both physically and mentally.For an adult, oversleeping is generally considered to be sleeping more than nine or 10 hours a night on a consistent basis. It can lead to higher risk of heart disease or stroke, of reduced cognitive function, of depression, and of difficulty with healthy weight management, among other issues.(Getty)The good news is that if you consistently sleep too much for ideal health, you can likely make some changes that will lead to optimum sleep. It may be as simple as improving the quality of your sleep environment. A better mattress, a darker, quieter space (or a space with consistent noise, such as can be provided by a sound machine), and reduced chances for interruptions to your sleep cycle can lead to more productive, restorative sleeping that will require fewer hours for all the needed benefits.If you create an ideal sleeping environment and you’re still having trouble getting optimal sleep, then do yourself a major favor and meet with a sleep specialist – there are dedicated sleep disorder specialists whose work can have life changing effects. Sleep is worth it.

At Nearly 200 Pounds, Woman Makes One Major Realization And Turned Her Life Around
Diet & Exercise

At Nearly 200 Pounds, Woman Makes One Major Realization And Turned Her Life Around

For years, Jennifer Riveira made excuses for her weight gain, even as she struggled to keep up with her young son and often had to say no when he wanted to play.“I was overweight and I was tired,” Jennifer told People. “My son said I yelled from the time I got up in the morning until the time I went to bed at night.”At her heaviest weight of almost 200 pounds, the mom of two was exhausted and miserable.Jennifer felt her relationships with her husband and son break down“My marriage was at an all-time low,” she remembered. “My husband and I weren’t getting along because frankly, I made it really hard to love me because I stopped loving myself.”In March 2017, Jennifer made a doctor's appointment, thinking there must be a medical reason she was getting heavier. Instead, she got a rude awakening.“My doctor said, ‘Your tests all came back fine. But what we really need to look at is what are you eating,’” she said.Rather than address the root cause of her weight gain, Jennifer continued to insist she couldn’t prioritize healthy eating because of her hectic schedule as a busy mom.“In reality, I had just given up on myself,” said the California native. “Everybody became more important than I did and fast-food became my way of life. It was fast. It was easy.”Then, something clicked when she stumbled across a friend’s weight loss post one day on social media.After successfully losing weight, she decided to help others on the same journey “She had posted that she was able to be on the floor and play with her son,” Jennifer said. “I remember thinking, ‘Gosh, I just want that.’ I reached out to her and asked her what she was doing.”Her friend told her about how she’d been able to lose weight with Isagenix, a popular meal replacement program.“I remember thinking, ‘I’m going all in. What do I have to lose?’”She signed up for the Isabody challenge, a 16-week transformation contest and it turns out, it was the exact support she needed.Not only did Jennifer successfully drop 76 pounds, but she was also named the 2019 Isabody grand prize winner and awarded $25,000 for her achievement. “The challenge itself is to feel better about yourself, to be the best version of you, whoever you are.”These days, she is more active and healthier than ever and has made it her mission to help others feel good about themselves too.One of her favourite moments throughout her weight loss journey was when she asked her son to describe her using three words as part of a personal development assignment. “He said: dedicated, loving, and inspiring,” Jennifer said at the time. “It’s about so much more than just the weight loss — I have a happy healthy 13-year-old who now sees what good nutrition can do for you. That means the world to me.”More inspiring stories: At 290 Lbs, Woman Embarks On Incredible Transformation Journey After Making The Wrong ChoicesWoman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last LaughWoman Changes the Game and Loses 55 Lbs Without Depriving Herself of AnythingInspiring Couple Loses Over 200 Lbs Together Before Their Wedding Day

At 376 Lbs, Woman Made One Major Mindset Change and Lost 200 Lbs
Diet & Exercise

At 376 Lbs, Woman Made One Major Mindset Change and Lost 200 Lbs

Crystal Benes battled obesity since she was a child and knew something had to change when at 25, she was struggling to breathe and get a good night’s sleep.She weighed 376 lbs at the time. "Every choice I made regarding what I fueled my body with and how much exercised I did was all up to me," Crystal told People. "I had no one else to blame for my poor decisions that led me to being nearly 400 lbs."It took several failed attempts to control her weight over the years before she eventually stumbled across the opportunity that completely transformed her life.Crystal decided that she was the one who had the power to change her life In the spring of 2018, everything changed when Crystal heard about Fort Wayne’s Smallest Winner, a local weight loss competition.The intense boot camp program was open to the public and free of charge, so Crystal decided to sign up and was selected to be a contestant.“That first day was just grueling, just to know you’re the biggest person, you have the furthest journey to go, and for someone to tell me that I would have to lose 200 pounds to even get within a normal range of where I should be is just hard to believe, it’s impossible to believe,” Crystal said in an interview.Over the course of the next 15 weeks, she lost 102 pounds through consistent boot camp classes, diet coaching and the support of a personal coach, and although she didn’t win, she wasn’t far behind.Once the competition was over, Crystal was left to her own devices which was a little unsettling at first, but her dedication prevailed."I had to understand that this was no longer a diet, and that it had to become my lifestyle," she remembered.Determined to transform her life, she continued her regular workouts and nutrition plan until 10 months later she hit another milestone, dropping an extra 100 pounds.At the time, she recalled it felt like a dream. "My weight-loss journey came at a point in my life where my weight was something I faced every day and led me to a constant state of depression," Bene said.She stopped making excuses One of her biggest challenges throughout was having to be brutally honest with herself and stop with the excuses, so she could finally get out of her own way, to pursue the healthy lifestyle she deserved.Through the struggle I encountered during my journey, I came to realize that the most difficult road had led to the most beautiful journey of my life.Since her 200 pounds weight loss, Crystal maintains her exercise routines and balanced diet, while enjoying all the things she couldn’t before.“I want to go out and experience things I couldn’t experience as a kid like ride roller coasters, or go skiing, or ziplining, I can do all that now,” she said.“I always ask myself ‘What if I keep going?’ and that allows me to become stronger, and it shows that it’s possible.”More inspiring stories:Woman Loses Over 200 Pounds By Facing Her DemonsThis Man Lost Over 600 Pounds After Choosing To LiveWoman Dumped And Trolled By Boyfriend For Being Overweight Gets The Last LaughAt 280 Lbs, She Kept Gaining Weight Through Yo-Yo Diets, Today, She’s A Personal Trainer

Dedicated Man Loses 150 Lbs During Lockdown After His Scale Read 430 Lbs
Diet & Exercise

Dedicated Man Loses 150 Lbs During Lockdown After His Scale Read 430 Lbs

The pandemic has been a time of transition for many of us. In some way or another, many people worldwide have had to take a good look at their lifestyles and question whether or not it was sustainable.Well for Kyle White from Old Perlican, N.L. in Canada, lockdown allowed White to recognize what was not going to work for him going forward.Kyle tells CBC from his home in Saskatoon, "A little over a year ago, I stepped on the scale and I was around 430 pounds." Once Kyle hit 430 lbs, there was no denying the habits that were contributing to both his and his wife’s weight gain.With pain in his back and knees and high blood pressure as well, Kyle decided to do something about it.Kyle started his journey with baby stepsWhite says, "Every day I would wake up heavier than I was the day previous." He continues, "I knew that wasn't sustainable."Kyle started his journey with baby steps and would peel himself from the couch to walk the dog. White’s strolls with the dog would eventually turn into longer walks. In order to pass the time, Kyle would listen to podcasts. Then, by the summertime, Kyle was hiking."We started seeing results," White says. "It took a lot of hard work, but once we started seeing the results we were willing to put in more work."i still feel like it's my own body, but when i see the difference in the photos that are side by side, it's hard to wrap my head around it.Kyle WhiteKyle practically eliminated alcohol from his diet and now mostly drinks water. He has a goal of 10,000 steps a day and makes sure to keep track through a fitness tracker he wears.Kyle and his wife prefer a mostly animal-free diet. Kyle explains, "Our diet is about 98 percent free of animal products." He cooks tofu and tempeh for protein, and only eats a small amount of eggs, mostly when they’re in pasta.Standing at 6’5, Kyle began losing interest in hiking when the challenge of the activity started wearing off. So, he decided to try running.He eventually made the transition to running and hikingKyle says, "When you're the size that I was, and even still am, you need to be really careful about running because it is very easy to hurt an ankle or a knee."Taking the baby steps approach again, Kyle began with short running bursts during walks. Then he began to jog 500 meters at a time. After that, he hit a kilometer, and then he hit a mile. In the fall, Kyle was able to run 4 km without even so much as a pause. He shares, “The hardest step is showing up."Kyle now runs 3-4 times a week. His runs are normally 5 to 7 km long. He also completes one lengthier run, which can be as much as 15 km; Kyle plans to run marathons in the future.The hardest step is showing up.Kyle WhiteKyle not only wants to run marathons, but when he visits his home province, he wants to run from Cape Spear to Cabot Tower, which is a 20 km route known for being one of the most difficult running courses on the continent.Kyle explains that he still can’t believe his weight loss. He says, "I still feel like it's my own body, but to see the actual difference in photos that are side by side, or the pants that I used to wear, it is a bit hard to wrap my head around." Speaking of his family who he hasn’t seen since October 2019, Kyle states, "A hug is going to feel quite different when we get to see each other again."Kyle has lost 150 lbs along his transformation journey and his wife has lost 75 lbs.Kyle said that the pandemic was a blessing in disguise for himKyle reflects on the lifestyle overhaul he has undergone over the course of the pandemic saying, "It takes a lot of hard work, but the conditions that we had the past year kind of gave us the time, which was, maybe, a hidden benefit in the mess that was 2020," "It allowed us to refocus, work on ourselves, cook better food, and get outside a little bit."Kyle and his wife found the silver lining for themselves during the lockdown. The couple was able to overhaul their lifestyle and face the music head-on. In being forced to pause with the rest of the world, Kyle was really able to focus on self-improvement and ask important questions moving forward.Take baby steps at the beginning of a journey in order to achieve your goals. When replacing negative habits with positive ones we often need time and to practice patience towards ourselves. A sustainable lifestyle is one that we can actually lead, not one that we just want to.When you start to see the results, and the real fruits of your labor come to fruition, you can inspire even greater motivation within yourself. Start with baby steps and watch yourself make big strides from there.Even with a goal like 10,000 steps a day, you have to start by making at least one.More inspiring stories:Woman Who Was Always Dumped For Her Weight Finds Love With Personal TrainerInspiring Couple Loses Over 200 Lbs Together Before Their Wedding DayAt 288 Lbs, This Woman Transformed Herself After Setting An Ambitious GoalWoman Loses 105 Pounds After Receiving High School Reunion Invitation

Inspiring Couple Loses Over 200 Lbs Together Before Their Wedding Day
Diet & Exercise

Inspiring Couple Loses Over 200 Lbs Together Before Their Wedding Day

Embarking upon any type of journey of self-improvement, whether it be mental or physical, can often be a very solo journey. However, one couple, with the same motivating vision of walking down the aisle in good health, overhauled their diets and achieved their shared goal.Mary Jane O'Toole and her now-husband Alex embarked upon transformation journeys together. Leaning on each other as a support system, the couple lost 200 lbs between the two of them.After a well-documented trip to Disney’s Animal Kingdom, the couple looked over the photographs after their safari trek. Mary Jane tells POPSUGAR, "We saw the photos and made a decision to change our eating habits.” Mary Jane used her dream wedding dress as a motivator to lose weightUsing their upcoming nuptials as a goal post, the couple decided that they would track everything they ate leading up to the big day. In the process, Alex lost 75 lbs in a year and has been maintaining that healthy weight, and Mary Jane lost 135 lbs in two years.Mary Jane was also motivated by the thought of wanting to fit into her dream dress. She explains, "I decided a long time ago that I was going to buy a 'straight' sized wedding dress. I was determined to not have to pay more for fabric."Mary Jane focuses on portion control when it comes to weight loss. She says, “I just make sure to log what I'm eating, whether it's rice cakes or Rice Krispie treats, into the Lose It! app to help keep my portion sizes under control and help me stay on track to achieve my goals.”They don't believe in cheat daysMary Jane only began working out about a year into her weight loss journey, and she is surprised at how much she loves it! She enjoys yoga and includes circuit training with resistance bands in her exercise routine.When it comes to cheat days, Alex and Mary Jane don’t believe in them. It doesn’t work for them personally and they know that, so they try and stay away from straying off track with their diet. Mary Jane says, "You need consistency and dedication. It is only going to work if you want it."You need consistency and dedication. It is only going to work if you want it.Mary Jane O'TooleOn a transformation post shared on Instagram, Mary Jane writes, “Love letter to self: I loved you then and I love you now. I miss that dress and I think you looked cute in it. You’re an A+. Stay cute on the inside - it’s what matters most.” She includes the hashtag #bodypositive in the caption because at the end of the day that is what is most important.You can love yourself completely and still hold yourself accountableRemaining body positive no matter what your weight or size is an important mentality to nurture, strengthen or acquire. You can love yourself and still want to grow or recognize where you may need to focus some more of your attention.Just because you are working on yourself does not mean that you have to go at it alone. Both Alex and Mary Jane struggle with overeating and decided to be proactive about their habit together. They had the same goal in mind and put a plan into action.No matter what your goal, make sure to set it in motion with actionable steps. When you experience a wake-up call you have two choices, keep sleeping or do something about it. When you choose your health you choose yourself, and that choice will always be the right one to make.More inspiring stories:Woman Loses 105 Pounds After Receiving High School Reunion InvitationWoman Loses 210 Lbs After Major Wake-Up Call Involving Airplane SeatsAt 288 Lbs, This Woman Transformed Herself After Setting An Ambitious GoalAt 300 Lbs, She Completely Transformed Herself By Sticking to One Vision

At 300 Lbs, She Completely Transformed Herself By Sticking to One Vision
Exercise

At 300 Lbs, She Completely Transformed Herself By Sticking to One Vision

We all look forward to different milestones we hope to enjoy in the future. For some it is the excitement of a graduation day, while for others it is the dreaming of finally becoming a homeowner that acts as a primary motivation to create change. For Jessica Messina it was the envisioning of her wedding day that prompted a 145 lbs weight loss transformation journey and complete lifestyle change.When Jessica began college in 2012, she weighed 300 lbs. She tells POPSUGAR of that moment in time, “that’s when I really knew I needed to change how my life was going.” Jessica's transformation started with one visionJess says, "Whenever that day comes, I want to look my best." She continues, "I don't want to feel self-conscious or worried about how I'm going to look in the pictures."Jessica Messina’s desire to feel like her best self on her future wedding day was not the only driving force for change. Jessica also really wanted to become a mother but feared that her weight would create complications.Jess says, “The sad reality was at 300 pounds, my cycle was irregular. I had high blood pressure and probably many other underlying issues that went undiagnosed." She adds, "One of my biggest fears was that I wouldn't be able to have kids if I stayed at that unhealthy weight, or I'd be high-risk and have a lot of complications."One of my biggest fears was that I wouldn't be able to have kids if I stayed at that unhealthy weight, or I'd be high-risk and have a lot of complicationsJessica MessinaJess decided to join a gym and lost a total of 70 lbs over the course of her college years."Losing weight in university was difficult," Jess explains. "I was always around high-calorie food, so it was tough to maintain my weight loss, and I ended up gaining some of my weight back." Then Jessica experienced a weight plateau until 2018.From 2018 to 2019 Jess changed her exercise routine after she got into bodybuilding and personal training. The change in her workout regimen would result in Jess losing another 75 lbs, leading to a total weight loss of 145 lbs overall.She doesn't believe in limiting herselfJessica’s success is rooted in the fact that she didn’t go the diet route, instead she sought to overhaul her lifestyle for a healthy one, eating everything in moderation.“I have never deprived myself or stopped myself from indulging in all foods. However, I was able to portion-control what I was eating, which allowed me to stay in a caloric deficit," Jess describes. "It's all about lifestyle changes."When Jess was focused on weight loss, her daily caloric intake was between 1,600 and 1,800 a day. Now however, Jess says, "Currently, I am consuming 1,800 to 2,200 calories a day, depending on my activity level for that day. My main goal is to gain muscle at the moment."Jess started out with just cardio, but after her weight plateaued, she knew that she had to change it up. Messina says, "Once I hit a plateau, I knew I needed to do something different. I knew I needed to increase my intensity and that's when I got into bodybuilding.”When Jess’ goal was to lose weight she was in the gym 5 times a week. Now that her focus is on bodybuilding, she has upped her gym time to 6 days a week. Occasionally, Jessica will even do two workouts in one day.Jess gets her motivation from helping others succeedHelping others motivates Jess along her journey now. Jess is inspired by her work as a personal trainer where she gets to help others lose weight and gain muscle. Most importantly though, she likes to show people that they are capable and worth the effort!Jessica’s transformation motivates her to stay on course. She says that, becoming “someone who has lost 145 pounds and is working toward living the rest of her life as a healthy and fit individual is something I am very proud of.”Jess has literally measured her success in many different ways, including inches. She proclaims, “I have lost a total of 93 inches off my entire body!"We are all human, and no one is perfect, but just remember what you're fighting for.Jessica Messina"I have gone from a size 22 to a size six in jeans, a 2X to an XS in shirts, and a size 24 to a size two in dresses. I used to be on the last hole of my Fitbit band; it used to be very tight on me, and I am now on the first hole."She also encourages taking photos of yourself along the way so that you can literally see the progress. Jess says, "Oftentimes, the scale doesn't move, but our bodies have changed drastically, so use other methods to measure success." Jessica’s advice to all of those wishing to embark upon similar transformation journeys is to “educate yourself.” She explains that understanding how the body works and what you need to do to achieve your goals is paramount for success on this journey.Figure out "why" you're doing this in the first placeDon’t worry if you feel as though you have strayed off course on a lifestyle transformation journey. As Jess puts it, "We are all human, and no one is perfect, but just remember what you're fighting for." She continues saying, "Maybe it's your kids, maybe it's to have kids, maybe you're competing in a show, or maybe it's to save your life. Only you can pick up the pieces, get back up, and keep on going!”Jess explains that above all, “believe in yourself and trust the journey!"Jess originally joined a gym and decided to embark upon her transformation journey with the mental image of feeling good as a bride. Now, as a result, Jessica Messina gets to feel good in her skin every day.What motivates one person may not be the same for the next person, but we all have the power to project forward toward the future. Envisioning ourselves where we want to be, and how we want to be when we get there is an important mental exercise for achieving our goals.Manifesting hopes and dreams begins with goal setting, and setting goals begins with seeing the future. Envision success and you are more likely to attain it. You dictate who you are in the future, and you always have the power to begin your journey towards becoming that person today.More inspiring stories: Woman Loses 210 Lbs After Major Wake-Up Call Involving Airplane SeatsWoman Went from “Morbidly Obese” to Losing 100 Lbs against All OddsWoman Who Didn’t Want To Be a “Fat Bride” Loses 135 Lbs – Shares Her 10 TipsMusic Producer Lost 143 Lbs And Is Now Living His Dream Life After Homelessness

Woman Loses 210 Lbs After Major Wake-Up Call Involving Airplane Seats
Motivation

Woman Loses 210 Lbs After Major Wake-Up Call Involving Airplane Seats

Happiness and good health are two dominant features we hope to define in our lives. When you are unhappy or without good health it is often natural to seek out methods to achieve a new status quo.For one woman, the status quo was no longer working when she realized the extent of her weight gain. At her heaviest she reached 350 lbs.Amy Muller struggled with her weight her entire life, but as she says, “Being fat ran in my family so as I grew and grew, I simply accepted it.”Except something would change after she got married to her husband Will. In fact, a well-meaning and equally insensitive gesture from her in-laws would prompt her to make a very big life-altering decision.Amy hated looking at her wedding pictures, since in her words she “took up most of the shots.”Amy had struggled with her weight for her entire life Muller tried many different weight loss approaches but nothing worked. She says, “"It didn’t stop me trying every diet going - Weight Watchers, Atkins, even slimming injections - but nothing worked long term."Amy would eventually meet Will after being single for quite some time. She believed that the reason why she wasn’t lucky in love was due to her weight. But Will and Amy fell in love. They were coworkers who first only had dozens of conversations over the phone, but then once they met in person the connection was clear as day.4 months after the couple began dating they moved in together, and then 6 months later on Amy Muller’s 26th birthday, Will popped the question.I loved everything about our wedding day… everything except me.Amy MullerAmy says, "I was over the moon when I accepted Will’s proposal, and vowed to shed a few pounds before the wedding - booked for June 2012.”However, reality set in, and as opposed to seeing the numbers decline on the scale as Amy had hoped they went in the opposite direction. She explains, "But planning a wedding for just seven months’ time was stressful and typically, I turned to food to cope.”The stress from wedding planning caused her to turn to food more oftenA year after the wedding Will’s dad wanted to take the family on a vacation. Amy was instantly concerned about logistics. She reveals, “My mind was immediately filled with horrifying visions of me waddling up the plane aisle, and needing mortifying seatbelt extenders.”Amy recalls, "I told Will I'd sit this one out, but weeks later the plane tickets arrived on the doormat.”When the tickets arrived, Amy faced a startling gesture and equally harsh truth:Will's [My HUsband] dad had bought me two seats. I knew his family meant well and of course I was grateful, but it was mortifying. It was the final straw.Amy Muller“After my wedding photo shame, I’d already looked into weight loss surgery. But now I was determined to beat the bulge for good.”"I wanted to be a healthy wife for Will, and we wanted a family together."One month after the plane tickets incident, Amy had gastric bypass surgery. The surgery shrunk her stomach to the size of an egg, and the pounds just kept coming off of her afterwards. It took Amy Muller 1 year and 6 months to lose 210 lbs after her surgery.Amy believes the confidence she gained is unmatched On her marriage, Amy reveals, "Will had fallen in love with me at 25 stone, but there was no denying my weight loss spiced up our relationship, especially in the bedroom!” The married couple has since started a family together.Amy Muller says that some of the best parts of her weight loss transformation are “the health benefits” and “my confidence.”A lifelong battle with good health and happiness on the other side of the mountain you have to climb is always worth making the trek. We all have different needs, but at the end of the day health and self worth are paramount for everyone across the board.Embarking upon a transformation journey is about more than the pounds that you will shed but more so the person you will become in your mind. Commit to being the person that you want to be and take the steps necessary to get there.Remember, no matter what obstacles you face, if happiness and good health are on the other side of that mountain—climb it. Transform your life by putting yourself first and watch the results come to fruition.Your goals manifest into reality when you make a plan to reach them and then put that plan into action. Prioritize what is that is important to you and reach for the life of your dreams. You might as well, since you can live it.More inspiring stories:Woman Went from “Morbidly Obese” to Losing 100 Lbs against All OddsWoman Told by Ex ‘No One Wants To End Up With Someone Fat’ Gets The Last LaughWoman Lost 70 lbs And Turned Her Life Around After A Sudden Wake-up CallAt 480 Lbs, He Received a Deadly Wake-up Call And Turned His Life Around

Woman Went from "Morbidly Obese" to Losing 100 Lbs against All Odds
Diet & Exercise

Woman Went from "Morbidly Obese" to Losing 100 Lbs against All Odds

Once you have overcome hardships in your life it often becomes clear that you want to help others do the same. Jumping over hurdle after hurdle to the point where you achieve a certain level of societal success can often leave you with a clearer vision of how to tackle difficult problems. In this respect, you then obtain the ability to pay it forward.Rayy Syymone Hardy lost 100 lbs using exercise and a vegan diet. Syymone Hardy was born with a nevus, a potentially cancerous mole located on her back, and she had to undergo multiple surgeries as a result. Doctors and family also discouraged Rayy from engaging in physical activity.The social influencer changed her life around after a hospitalization for an internal blockage. On her hospital discharge sheet it read, “morbidly obese.” Rayy Syymone Hardy knew right then and there that it was time to grab the reigns on her health and make a change.Take care of yourself before you can take care of others Rayy tells 24Life, “I was suffering from depression as a result of trauma I experienced as a kid, and I was wearing that trauma on my body. Now, I’m in a healthy relationship, but about three years ago I got a little too comfortable with that newfound happiness, and I gained weight.”Syymone Hardy decided to get proactive about her physical health. She continues saying, “I started to exercise and hired a personal trainer. But I also wanted to help other people. I eventually got certified to be a personal trainer myself and started sharing my journey with my followers.”Keeping it real about her mental health and that element of the journey, Rayy reveals, “I still struggle with my food addiction, and it’s been tough to battle with that. I still have moments where I’m very depressed. It helps me realize that we’re all in this together.”Syymone Hardy encourages others to begin their health transformation journeys saying, “Where you are right now is the perfect time to start. You should start right where you are.”Where you are right now is the perfect time to start. You should start right where you are.Rayy Syymone HardyRayy Syymone Hardy inspires people to take control of their situations and get back on track daily. The social influencer shares, “I work at an adult school with people who are dealing with homelessness and depression. A lot of what I do is inspiring people and teaching life skills like how to groom yourself, how to take care of yourself.”In addition to working at the adult school, Rayy says, “I also work with clients online as a virtual personal trainer, I’m launching my own fitness clothing line, and I have a fitness equipment line with resistance bands. I want people to stay active at home, and I want them to feel good about themselves, so my fitness apparel is geared towards people who are starting out, who shouldn’t have to worry if things are too tight or transparent.”The fitness trainer says that it is important to improvise and keep going. Rayy recalls, “COVID really kicked me in the butt. I attended the gym five to seven days a week and when the gym was taken away it felt like my outlet was ripped away. When I couldn’t do that, I had to scale back and say, ‘Well I don’t have the fitness equipment I want, but there’s still a lot of things I can do.’”Syymone Hardy adds, “Just like you have to say, ‘Hey, OK, I gained a few pounds, but I still haven’t given up on myself and I’m going to find alternatives.’”“Now I use the 24 Hour Fitness outdoor gyms, and I was also fortunate to be able to purchase a squat rack for my home. Not everyone has that ability. I think regardless of your resources, it’s important to find alternatives.”She believes mental health is just as important as physical health Rayy believes mental health to be a key part of the physical transformation journey. She says, “The world is finally starting to focus more on mental health. For so long, people avoided it. People say it’s only you keeping yourself from getting to where you want to go. And people have responsibilities like kids, and they say they things like they want to get healthy to be there for their kids.”Syymone Hardy continues promoting the importance of prioritizing your mental health saying, “But I think the mindset that’s healthiest is taking care of yourself and putting your health first. You have to make sure you’re healthy first, so you can take care of other people.”But I think the mindset that’s healthiest is taking care of yourself and putting your health firstRayy Syymone HardyTransforming her own life felt so good that Rayy was inspired to help others do the same. In the process, she not only maintains an active and healthy vegan lifestyle for herself but she pays it forward so that others can reap the benefits of living their best lives.In the wise words of Rayy Syymone Hardy, “No matter where you’re starting, you can make it happen for yourself.” Do not be discouraged by the size of the hurdle in front of you, but find a way to overcome it. And most importantly, start wherever you are, no matter how impossible obtaining your goal may seem. Day one may not receive the same amount of praise as day 365, but that certainly doesn’t mean that it is not just as important. Take the first step, and step into your new life.More inspiring stories:Music Producer Lost 143 Lbs And Is Now Living His Dream Life After HomelessnessWoman Loses 85 Lbs In A Year By Adopting This Totally Unexpected Weight Loss TrickWoman Cruelly Teased By Bullies For Her Appearance Gets The Last LaughShe Lost Over 100 Pounds by Making This Promise to Herself

Woman Loses 85 Lbs In A Year By Adopting This Totally Unexpected Weight Loss Trick
Exercise

Woman Loses 85 Lbs In A Year By Adopting This Totally Unexpected Weight Loss Trick

We all wish that we could get fit by doing something fun. It’s the dream.When we have a goal in mind, sometimes the path to getting there is a little mirky. Our determination is there, our intention is there, but the who, what, when, where, and how of it all is a bit unclear.The words “hoop dreams” typically evoke images of young basketball players aspiring for a shot at success in the NBA. Well, for one new mom wanting to shed the baby weight, the term “hoop dreams” took on a whole new meaning.She had loved hooping as a child but had outgrown it as she got olderCori Magnotta hula-hooped as a child, but as she grew older, she grew further from her beloved hoop.When it came to workouts, Cori says that she didn’t find them “fun.” She tells Women’s Health through Sarah Klein at Prevention, “I would join a gym, go once, and never go back.”Magnotta struggled with her weight her entire life. Except things got a little more complicated once she became pregnant with her son.But I have yet to meet someone I can't teach to hoop! I have 21-year-olds and 65-year-olds in my class, petite people and tall people, couch potatoes and marathoners—it's for anyone and everyone.Cori Magnotta“When I was pregnant with my son, I developed preeclampsia, or high blood pressure, and had to be on bedrest for two months. Being sedentary contributed to my weight gain during my pregnancy,” Cori recalls.“At my heaviest, I was 265 pounds. My son was a big baby—10 pounds!—so I attribute some of that to him,” Magnotta says.Many new moms struggle with getting the baby weight off for a whole multitude of reasons. Cori experienced the same saying, “But I struggled with getting the rest of it back off. I developed hypothyroidism after my pregnancy and my metabolism had slowed, making it easier to gain weight and that much more difficult to lose it.” She found out that she hated traditional workoutsBy October 2014, Cori was 250 Lbs and looking to lose more than the first initial 15 lbs. She began researching the Internet for “fun” workouts. Magnotta discovered FXP Fitness, a workout routine that involves a weighted hula-hoop and utilizes techniques from barre, yoga, and pilates.Cori says, “I remembered how much I loved hooping as a kid and signed up for a class. I drove from my home in Portland, Connecticut, to Massachusetts, the only place classes were available at the time. I remember thinking, ‘Let me go see what this is all about.’”Magnotta fell in love with the workout! Cori says, “it’s impossible to not smile while Hula-Hooping.”Cori describes her first experience hooping saying, “I wore a fitness tracker and a heart-rate monitor and watched my heart rate spike like I was doing a high-intensity interval training workout. I could burn as much as 800 calories in an hour doing the class's combination of ballet movements, yoga poses, strength exercises like squats, and of course traditional waist hooping.”It helped that I now have a 2-year-old I have to chase everywhere! Once you start exercising, there's a snowball effect: You have more energy to do more things, like cook instead of going to the drive-thru and play with my son instead of watching him at the playground. Cori MagnottaShe continues saying, “We even hooped around our arms and our hands to give our waists a break. We used the weighted hoop to do stretches and hooped while we did dance routines like the YMCA and the Macarena.”Cori took the two-pound weighted hoop home with her and began to hoop alone, starting with only 10 minutes a day.Magnotta recalls, “It was easy to stand in front of the TV and whip it around my waist, even if I had toys all over my living room floor from my son. It didn't take me long to decide that I wanted to become an instructor myself. I decided to go to Boston to get certified.”As Magnotta began to slowly see results, eventually within the year she lost 85 lbs!Hula hooping has allowed her to become an active part of her son's lifeCory says, “It helped that I now have a 2-year-old I have to chase everywhere! Once you start exercising, there's a snowball effect: You have more energy to do more things, like cook instead of going to the drive-thru and play with my son instead of watching him at the playground. Now, I teach hooping three times a week.”As a child, Cori competed in pageants. Now, 20 years later, she decided to give it another go. She was crowned America’s Fit Mrs., and for the talent portion of the competition, you guessed it… Magnotta hula-hooped to the judge’s amazement! FXP Hoop Fitness also featured Cori as Trainer of the Month.Cori loves what she does! She explains, “The most important thing is that it's fun. Most people crack up when I tell them I'm a Hula-Hoop instructor and tell me they can't hoop. But I have yet to meet someone I can't teach to hoop! I have 21-year-olds and 65-year-olds in my class, petite people and tall people, couch potatoes and marathoners—it's for anyone and everyone.”Cori found what worked for her. She recognized that traditional workout routines were not her vibe and she found something that was. In the process of committing to her physical health, she found not only a workout routine that she loves but even a new career!She wants to spread the joy by becoming a certified instructor herselfCori’s “hoop dreams” may have been untraditional, but that doesn’t mean that they are any less perfect for her! If at first you don’t succeed, try and try again. And when that doesn’t work, use the resources at your fingertips to find what does. When you find what works, shoot for your goals no matter what they are, and map out the road to get there.No matter what your road looks like, make sure that it both serves you and stirs a fire within you. And remember, one person’s hula-hoop is another person’s treadmill, skipping rope, or basketball. We all have unique needs that are connected to our wants and dreams.We all measure success on our own terms, and our paths should reflect that truth. Our health journeys are no different, and anything that brings a smile to your face is positive indeed.Find your hula hoop and let it move you towards yours goals. They are there for the taking, it's just a matter of mapping the road to get there.More inspiring stories:Woman Cruelly Teased By Bullies For Her Appearance Gets The Last LaughWoman Abruptly Dumped By Fiancé For Being Overweight Gets Ultimate RevengeAt 480 Lbs, He Received a Deadly Wake-up Call And Turned His Life AroundShe Lost Over 100 Pounds by Making This Promise to Herself