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I'm Karina Rachel I'm a certified health coach in today I want to give you easy ways to lose weight so I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them?
today I'm going to give you 10 easy practical tips that will help you lose weight and I'm going to tell you the truth about products like these at the root of weight loss lose weight live Hunger and my first tip is:
To master how to control your home to ensure that hunger stops controlling you going to be a lot better to live our lives if we are going to just feeling hungry all the time then constantly hungry and all of us are constantly trying resist consuming meals have a couple videos that talk about controlling hunger the principal thing is eating complete Natural Foods as long as you're eating a diet of processed foods you are still going to feel hungry never really feel satisfied eating a whole lot of refined carbohydrates and sugar is also going to bring about you never really being able to fulfill your hunger.
once it is possible to satisfy your hunger and Achieve that feeling of being complete that's going to be the first step to actually losing weight the calories that we take Topsy most Insidious calorie consumption that we consume because all of us don't associate sugary drinks with friend associate chocolate bars and hamburgers with weight gain but you can just imagine that big gulp on your because sugary drinks do turn into fat and do not cause fat gain giving up sugary drinks can be described as really good way to start losing weight sugar and calories that you might not even be realizing occur to be consuming another note about this Mountain Dew it contains 77 grams of sugar and carbohydrates so replacing the soft drinks and fruit juices which are also really high in sweets with healthier beverages will probably be a really good idea.
water is the only beverage that's really going to satisfy your being thirsty if you're feeling I will take the option of coconut water which is also a healthy beverage you can also enjoy tea you can drink kombucha you can drink water which flavored with fruit or flavored with cucumbers for example and all of these beverages are going to be then your fruit juices or the soft drink so let's discuss the sugar free and diet products that people frequently replace their sugary Beverages and foods with so realize that the claims made on the front of the label just like sugar free diet healthy choice they are there to get marketing purposes only but you're smarter than these kinds of marketing people so you genuinely wish to look at the back of the food component list.
look like this one acknowledge it when you see that really extended ingredient list you are about to have toxic sludge you're not you really care about being healthy everything you care about is losing weight recognize that the toxic sludge even now isn't going to help you which also contain artificial glucose like aspartame and actually all of these products right here all three contain aspartame toxic effects and also contribute blood sugar metabolism issues and in general will not help you sometimes people question me Karina how do you resist these processed foods are excellent convenient super cheap and I tell them well it's similar to asking how I resist hazardous sludge.
I recognize that these products not only are going to help me lose weight but they are really bad on top of that be smarter than the marketing guy and don't only trust is on the forward of the label and look in the back of the label chances are in case you are trying to lose weight what can you eat fats free and nonfat products like skim milk or perhaps margarine Princeton play demonized Fat over the last couple decades hold us that fats cause heart disease fats happen to be what make us after a couple of decades they're basically realizing that it's really the carbohydrates and sugar that are resulting in obesity and leading the heart disease and the lack of fat and people said is leading to health problems.
so we need fats for the sake of our brain for the help of our heart but as well because fats are a big part of what helped all of us feel full mecanicos back in my first tip regarding controlling our hunger an integral to controlling our cravings for food is actually eating some good healthy and balanced fats like olive oil coconut oil nuts avocados may demonize fat realize that good healthy fats are good to suit your needs and that anymore fast is really going to help you lose weight you are starving yourself and calories then you just go to end not only is your easily annoyed becoming a problem forever and probably for you also nevertheless starvation and limiting the caloric intake doesn't really support us lose weight so it could be initially will lose some weight yet this is not a sustainable method to achieve weight loss.
I would starve to death limiting our calories it's kind of awkward your calories will never help you lose weight can I create a really stressful situation within you other health implications too other than counting calories and limiting our calories who has concentrate on eating the right couch area so if we stay away from these types of processed foods with a really prolonged Frank and food component list and focus on consuming whole natural nutrition points to eat then you're going to are aware that every calorie you get is helping you have more diet it's giving you fiber it's going to help satisfy your hunger and fill you up so instead of focusing on your calories enhancing the calories that you're consuming weight loss industry is a 60 dollars industry Miracle products which have been you a quick fix for losing weight programs.
prepackaged meals will certainly Proclaim that they're going to get rid of weight almost every single one of them says results not typical diet and exercise are really important keep me wondering is it the diet program exercise or is it the crazy dude at that the person purchased when you got a celeb endorsing a product celeb has a whole team of men and women helping them with Fitness supporting them with their diet assisting Truman so just because this kind of so-called Taylor to apparent product Workforce 1100 will not mean it's going to work for you what step is to save your cash on weight loss pills pre-packaged dishes and fitness do that and spend that money on healthy natural foods that happen to be actually going to help you control your hunger avoid time so if you can stop looking for that quick fix then that's going to basically help you lose weight.
because getting realistic about what's in fact if you are stressing yourself out over losing weight loss that stress Siri sings sabotaging your weight loss efforts understand that when your body is stressed out bodies are going to prioritize the basic features like immunity and digestion and it's going to put stuff like fat metabolism and muscles formation on the back burner if you're really stressed out in that case your body is not going to be to burn fat as efficiently as it can be if you were managing your stress and you weren't so consumed with stress make time for relaxation and stress relief another important way to keep your cortisol levels low is by eating more slowly consciously monitoring what you're eating instead of eating and driving or perhaps eating at your desk or something like that and if you usually are working out and you need to be doing exercises just a sedentary lifestyle is another thing that can fly one of my personal favorite tips is that if you can't make time for physical activity.
then good I'll make your daily activities more active so things like doing calf raises and squats while you're brushing your teeth or perhaps while you're washing the dishes or perhaps taking the stairs instead of the elevator time for stress relief and paying attention to00 physical activity is a really important part not only of overall health but also of losing weight serious hunger is really our opponent if we're trying to lose weight mainly because when we get really frantically extremely hungry we're going to be 10 times more likely to make an bad or to resort to those comfort foods that we should steer clear of machine food etcetera.
we will have a lot more thanks in resisting those convenience find out if we don't let ourselves obtain just incredibly eager so snacks are the principal way to prevent that via happening right if we tote around some healthy snacks with us at the point that you begin feeling really hungry you can view on an apple or an orange something that is going to wave you over until you can trial and as long as we have an alternative to those convenience Foods the ones really unhealthy convenience Foods then we're going to be able to withstand them a lot easier than in the event we're just trying to withstand them and manage the hunger right because it's really hard to mind above matter overcome your craving for food so healthy snacks are my next tip if you need to hear a more of a conversation on snacking and if.
I have an entire video upon that topic but I would like you to take with you is to commence carrying around healthy snack foods in your purse so you you can keep them with you all the time to give you a hug stop hurting yourself with junk food start rewarding your self with so often times this is something which actually starts in our childhood where at school are getting a present for a good class or maybe our parents will take us out for ice cream what type of conditions what's wrong the reward pathway inside our brain every time we eat unhealthy foods dial pretty easy to do which means you just want to start rewarding yourself with healthier food.
thus after a long stressful working day or after you succeed the other you get a good grade upon something or you complete a project call Peter something you might already eat cookie or piece of cake but you just want to make certain that it's not this frankenfood toxic sludge kind of something really long ingredient list you can actually find cookies that are performed without high fructose corn viscous syrup that are made without enriched flour and that aren't these processed food toxic sludge bad dreams I talked about earlier another way you could think about this is just replacing your unhealthy food with much healthier food.
so steamed carrots is a way that I have to satisfy my sugar desire would be fruit and whether you want to just eat the entire Fruit by itself or you want a little fruit medley or something like that eating super fruit is going to be here or something such as that so the more that you can start to reward yourself with healthy foods are the year human brain will actually find healthy food worthwhile and you can start reversing this technique of associating being a compensation sustainable weight loss which is what everybody wants right because no one wants to lose the get back and then have to lose it once again then we're going to need to create healthy habits.
going on a diet to get a set Of time and then told off the diet we genuinely wish to focus on creating healthy habits that we're going to have snow would say I'm a creature of habit I understand that I definitely feel that good point shopping habit is it start building these healthy habits it'll become a habit that you refuses to even have to think about anymore rather than focusing on Breaking the bad habits we're going to focus on good new behaviors encouraging small so something similar to I'm going to replace one soda pop drink or one soft drink per week with a healthy beverage but one time per week change that soda take with a healthier drink or I'm going to spend one minute on a daily basis doing some physical exercise or using stress relief you can make his practices a little more habitual by doing these people everyday or doing all of them on the same day of the week.
so I just want to reiterate that the more you can give yourself reasonable goals that you can truly see yourself successfully getting to and each time you have slightly when each time you have a bit success going to propel you forward and motivate one to keep on going so this hint is to start creating habits and they are super tiny that's actually if it's in fact a small Habit in a sensible goal then himself actually outlandish habits or trying to do something kind of impossible like say I'm never going to drink another soda or I just is never going to another take out meal reasonable realistic goals and then you actually reached make an effort to get your video.
I'm going to countdown top 10 foods that are stopping you from losing weight and I'm going to give you alternative Foods that'll actually help you lose pounds prepared healthy meals ourselves is the number one way that individuals can get away from the toxic sludge processed food meals can actually start losing weight and actually receive healthier future videos I'm going to take you into my personal stupid easy kitchen and have absolutely you ridiculously simple healthful meals that you can make at your home.
when you've ever tried to lose weight and struggle I get it is actually frustrating maybe you've downed into the cycle of jo-jo dieting and you've tried one of these fad diets Paul Breitbach I don't prefer to diet and it's simply leaves you feeling just like a failure how many days prior to you started may be concerned with what that excess weight is performing your help increasing your slumber for life-changing cancer diabetes imagine how your health is definitely keeping you on the sidelines Teresa had a client to arrive tell me you sing with her daughter one day the lady reached out for her belly and said Mommy why are you so fat change another client company because the girl just gotten their four-year-old daughter brand new bicycle including training wheels and very little basket on the front to get birthday the problem was the lady can barely take it up the block without being leaning over completely out of breath what type of mom she needed to be compliance in the singles dating scene struggling to be comfortable within their own.
I'm getting out generally there and finally meeting that particular person I hear testimonies like this all the time. My name is authentic and I'm a professional wellbeing coach not help a huge selection of people just like you lose weight even though you're at the end of the string and I thought they attempted everything before diet guidance is downright don't consume carbs eat more carbohydrates or calories eat even more calories eat less fat crazy that's why I put this video together for you Im seeking to give you the information you need to reduce weight and get healthy and least difficult fastest way possible I assure you no matter where you will be right now so you can lose the weight you can get healthy and you can look and feel just like someone 510 even 20 years younger you just need to understand some simple things turn on the belly arms your back again your thighs or but wherever once you see how simple this is your real life practically anyone can do it so basic secret I teach my own clients get healthy and look better now than they could have ever imagined you might be thinking yourself okay here comes yet honestly farther from the fact think about some even work for slightly Emily games all the way back again what it takes to lose the weight all right I understand.
I have seen this a thousand moments for the important thing to realize it's not your fault shut up for long term success not to help you get healthful in a lifelong sustainable method it has nothing to do with your willpower top of that you're busy probably have a job could be maybe go to school maybe both you might have a child the last thing you need is a complex mathematics problem every time you take a attack of something who must be fun and I promise you that healthy food doesn't have to taste bad I don't a program that you enjoy your never going to stick with it work in the long run now I've learned that assist Hunters Appliance amiel's must be super simple to make just lately inexpensive but no weird exotic ingredients delicious and the most importantly give you amazing fat loss weight loss results a packs of everything your body requires and a lot importantly be satisfied i help my clients.
I found the perfect solution how to make an ambulance they were jam-packed with super nutritious nutrient-dense meals and they tasted amazing I would give these to my clients and they can go to your local store and 5 minutes later a perfectly nutritious meal it was superb to make it taste just like desserts really worked today people melt away their persistent body fat we're thrilled these were seen amazing results and because I use my knowledge of health and nutrition years of working with personal client make these tested recipes specifically for rapid weight loss internet order book store these people were specially formulated recipes created to give you buy the feeling required Melt Away fat as fast as possible and taste amazing chicken recipe without trying it myself first cuz I knew if this didn't taste good turn-around no way that they drink it will defeat the whole purpose My spouse and i decide that I need to do different things I put together all of my best-tasting meal replacement juice smoothie restaurant 3 week program add more than 36 recipes.
so I can literally just fine this is all you need to lose weight and get healthy the program was ultra simple it could spend a few minutes each day in the kitchen probably a fraction of the time they're used to spending making meals happened as they stop buying soda pop snack foods and all those vacant calories they used to get so it's really simple tested recipes to replace two meals throughout the day and eat whatever they demand for their other meal it couldn't be easier many immediately tries to pounce happen to be falling off faster than We ever thought possible for the program you can do over and over again you need to use it to maintain your desired weight whatsoever and make it super simple the continue to lose as much excess weight as you want Even following the initial three weeks one of my clients has lost almost 70 pounds over the last few months by continuing to adhere to the program 70 pounds video to show you what you think share the results it started the diet after having my second son I put gained about 70 lb . al trialsl in all dropped two pregnancies other ways to consider the weight off and simply nothing.
for me everything was rile hard or I had been hungry all the time and I was super cranky and so I observed the smoothie diet which can be so easy to follow you basically just make the smoothies which tastes amazing the shopping list recipes are included and all in all it was a very easy. using all the things I learned from the system to keep the weight arriving off so at this point I've truly lost almost seven pounds smoothies were absolutely delicious I never really felt like I used to be missing out on anything and the best benefit especially as a young mom was the incredible energy i felt like I had I decided not to even feel like I needed my own morning coffee anymore was absolutely fantastic to work with and i also had a question or I needed more information call me right back with information that I wanted so I never felt like.
I used to be in the dark I always felt like there were communication there so I would highly recommend or a really great and straightforward way to lose weight without feeling like you're hungry thanks and good luck so as you can see that may be the perfect system for occupied people with busy lives attempting to lose weight and get healthy email me right after she started the program the woman was over the moon with excitement in the first a few days 3 days Mon 5 Thursday she acquired on the scale 7 lb she could have been more capable to the program with her certainly to this program the science behind it will it's not uncommon to discover dramatic weight loss in the first days I had a client email me send me the picture of the scale gowns all she sent me personally how much you weigh the moment she first started and i also wrote back to do the actual found that you wrote back yes she was so excited and honestly so was I crazy and she looked better had more energy was more confident.
that she sensed in years this online video again everybody tells me the same thing they can't believe how very well this program works and they'll hardly ever try another die method again has been our down the road choking down Blandford pretending to tell themselves how much that they love us actually count on the never felt like these were giving why it works perfectly so what I want to do is usually take this whole program and set it out there for you to use We figured since I'm already packaged everything in a way that quick and simple to follow every month put anything together into one system We have literally done everything pertaining to this program as easy as possible calling his program the smoothie diet beautiful 21-day program precisely which movies to have each day earlier you can eat whatever you want for your other meals obviously if you want the best results and I even offer some sample meals to ensure you lose weight as fast as possible but even if you don't follow my own suggestions you will still shed pounds.
you get all thirty eight of my delicious fat shredding meal replacement healthy smoothie recipe make a simple and convenient as possible to walk into the grocery store and it really a few short minutes get everything you need for the whole week I'm also including my smoothie as well as prep guide I will help in making a perfect smoothie every time videos 05 you'll make your 1st movie and everyone there following just like how much does it expense about it doing nothing is most likely the worst most expensive choice could be it doesn't cost you a $9 today does Rob you of living the kind of your life you always turn off your life you can spend your family watching your children grow up you just continue to gain more weight and eventually you can expect to drop items all that excess fat and at that point it might be in its final stages.
so honestly and a few not even talk about the cost of doctors bills for appointments and prescription medication that have more unwanted side effects than what they're actually treat it just will most likely thousands countless amounts open up every year the Bills just pile up more and more and even more when you stop to consider what's wrong Weight Watchers it can crazy even a plain old health club membership to cost you approximately 50 and that's why when I lay down to think about the price I actually didn't want to don't include anyone who is truly committed to changing their life I feel everyone is able to afford $47 just $47 and trust me it's worthy of way more than $47 think about how much would you pay to walk in your high school family reunions confidence melting waiters We don't want to sound even.
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video tutorials everyday do pants decrease feeling groggy and maybe you've been splurging too much about unhealthy foods to my top tips about cleansing detoxing and fasting to give you some good genuine ideas on how you can clean up your diet first thing to know is that your body is always detoxifying providing you aren't overwhelming your body with toxins the first thing that we need to do.
if we're worms detox and detox and guide our body in that process is usually to limit the number of toxins will be putting into our body therefore things like alcohol caffeine sugars any kind of refined food refined food and junk food all these things are going to have a lot of toxicity so if you can just take them things out of your diet and focus on eating serious natural food than that is a huge step just right now there and you're not having to drastically cut your caloric intake second you can start to do a lot about drinking water so maybe you've already started them in that case then you can start drinking citrus water or apple cider vinegar and water and especially if you do this first thing in the morning.
this is a good way to get your body cleansing and it's also alkalizing to your body system so drinking lemon water in the morning is actual ayurvedic practice but again it has such a double benefit of also assisting to detoxify and alkalize I just kind of like to alternate employing apple cider vinegar and using citrus but both of these are really good habit to start adding into your daily routine Scott number 1 and second seed which is eliminating the toxic food and drinking more when the next time I want to begin doing is eating considerably more detoxifying foods and in essence that's your fruits and vegetables.
I would suggest going to the grocery store get yourself a bag of celery bag of carrots bag of spinach as many vegetables as you can see yourself eating and just make a commitment to yourself to consume those vegetables in place of track or candy or what ever other thing you might be eating give yourself the taking as much of those vegetables since you can word of a span of your time as possible if that helps you spread it out over the course of weekly idea is just that you're going to increase your intake of these cleaning vegetables go a step further more you can actually enjoy green smoothies or green juice that can also be highly detoxify.
nevertheless the main point of this chips is just drive now there are several different and detox goods out there products are healthful and some of these products I might say kind of a scam main reason that any kind of weight loss or cleanse it is a commitment that individuals make to ourselves hence when we click that little button or we use some money for some kind of product we feel like we're producing a tangible commitment to ourselves does this tip should be to actually save your money in products and cleanses and different things like that and spend it about healthy food like the ones.
I've truly mentioned before and to give yourself a tangible commitment what you are do so days you want to do when you have one day one day if you want to obtain three days to do 3 days the whole idea is always to pick something realistic in your case I know you can always go longer nonetheless take your minimum determination and write it down and then make a note of you can see everything 3-day detoxify and then write down what you are going to do so no caffeine not any sugar maybe it's not any alcohol maybe it's I'll drink a green juice each day you pick your cleanse you're able to design it yourself and after that write it down put it in rock maybe write it down a couple situations put one on your fridge one on your car at work on your desk inside your refrigerator and just know that this is the tangible commitment to yourself know that any kind of weight loss merchandise or whatever it's certainly not the product that's helping you shed pounds.
it's you and your dedication to yourself so abhor this write it down make your determination to yourself and realize that you are the one having responsible for your health your weight reduction and your general health and enjoyment if you are stressing yourself out your teatox or your that or whatever it may be then realize that stress the whole purpose of what you're doing exactly what are body to be better by detoxifying we want to try and cleanse bad things out of our body then stress is likely to be one of the many things that actually kind of acts like toxicity in it so when we obtain really stressed out and we own a lot of the stress hormone cortisol it makes our intestinal Wellness less effective and less useful and makes our immune system not as much efficient our energy levels happen to be mood and our ability to detox and detoxify are in reality going to suffer if you are attempting to improve your body's ability to detoxing.
then making an effort to relieve stress is very really important so just making some time to have some down time or watch a relaxing online video a meditation maybe do some yoga give you a chance to calm down to breathe deeply to maybe be more conscious of your surroundings and just walk outside or get some clean air all of those things are going to help then you just need to make a conscious hard work to recognize what stresses you out when you're getting the most stressed out and try to avoid the condition stressed out you're kind of busting the purpose before.
I have attended fasting and cleansing I have to make one more know about the physical body so this you are about drive and you need to realize the exercise is one of many ways that the body detoxifies alone so getting exercise having your body sweating this is likely to be really important for detoxing and detoxifying to realize is the fact not getting physical activity self is pretty stressful on the body we are going to talking about wanting to relieve stress wishing to mm our bodies ability to detox extra is a really important aspect one of my favorite chips is that if you can't make more time pertaining to physical activity.
than fun approaches to make your daily activities more physical or more active like taking the stairs instead of the elevator maybe you have ever been extremely chilly and then stuck here really cold hand into incredibly hot maybe boiling water as you haven't tried that but you can imagine it's probably not very pleasant so this tip is all about avoiding extreme if you're taking at the average diet of process sugar alcohol and caffeine and then all of a sudden you visit fasting no food or simply you're doing some kind of healing Elixir or something like that stream change to make when that extreme change might not exactly necessarily hurt you.
really probably not going to be extremely pleasant recommend small fair realistic changes so instead of making something strange that you are going to make an extreme change back in your old food once you get done with it we're going to make that we're going to include for the Long Haul so drinking the lemon water is a great example eating more vegetables is a really good example understand that you don't have to do something really genuinely extreme in order to have extreme rewards and your health and if you give you a body more simple changes which are not going to be this immediate real extreme then it is not only going to be easier to retain those new habits that you have made but they're as well going to be more pleasant overall.
but let's say that you are committed to doing a fast or performing a cleanse or doing anything kind of extreme the tip I recommend number one is to really educate yourself about this fast or this kind of cleanse and do as much analysis as you can to really be prepared choosing so you're not going to examine one post that a person says to eat this and go and eat it I'm going to actually do as much analysis on you program is you are going to do but other thing is to realize that it's certainly not going from eating 2000 calories a day 500 energy a day can expect to have about a quarter of the energy that you would know so if we'll do something extremely cut or caloric intake we need to be able to likewise make changes in our daily lifestyle.
so have more downtime own less stressed maybe that is a time that you're off improve a week or you're on vacation for a little while and you just possess a little bit more time to veg away really cuz if you're carrying out a faster a cleanse you are going to need some down time and relaxation time bring a lot of errands stressed out stressed out together with your home life and then trying to start a faster clamp on top of it I'm not trying to dissuade you from doing a it just takes to be realistic with yourself and realistic about how this eating is going to affect your life and what changes you're going to help to make so that you can actually handle individuals big dietary changes good thing about fasting is are gastrointestinal system a break giving your intestinal tract a little vacation.
so we all just want to make sure that if we're going to do this we're not going to make these extreme sudden improvements we're going to he's in and he's out and I'm going to discuss that a little bit more but the idea is that as well as can be very helpful can be very good for our bodies it again this can be real you are diet plan so extreme changes in her diet or going to do the job little bit more preparation a little bit more planning then something like only eating more water so expanding on the idea of avoiding these extreme improvements from eating one way to other ways concept I want to introduce you to is certainly easing in and out of your fast or cleanse easing out and in process gives your body chance to adjust to whatever changes you're producing.
so for instance when I do the master cleanse My spouse and i tried to get really healthful for the couple of weeks prior to it and then I spent three days eating all raw veggies mostly soup easy to digest 3 times doing just vegetable juices and then 10 days on my grasp and then 3 days within the juices 3 days within the raw food so you have this idea that you're kind of easing your body in so that your physique can adjust and kind of adjusted and you can read a lot more about easing into eating out I just read about it on the internet and I actually there's a book on the expert cleanse that I read too so again back to training ourselves on whatever strategy we're going to do remember that carrying out a cleanse or doing a quickly is not Quick Fix.
consequently if you're just going to do this kind of cleanser fast and then return to eating junk then possess your priorities out of balance that would actually be a lot better for your body to make some good environmentally friendly you're going to have for the laundry go on this extreme little while and then go back to eating the same food you're taking in before enter video I'll discuss different protein powders and meal replacement power products that are on the market what to look for for most important what to avoid inside your protein powder and then an additional video I'm going to take you into my phone and have absolutely you some healthy inexperienced smoothie and green drink recipes thank you so much for enjoying video I really hope that it was useful to you and I hope that you will provide a thumbs up. If you identified it useful be sure to choose your commitment whatever it is you are do maybe your commitment is just a drink more water if that is it then.
so be it fine so you're going to make this very little commitment for yourself write it down leave it in the comment section down below so that we can all kind of come to be going through this together remember that weight loss and getting healthy won't come from some product that it comes from you and you getting the commitment to yourself as well as the confidence in yourself to know that you can do this that's really comes in practical this is your confidence your commitment to you be sure to keep a comment and I count on seeing you again the next time for more information about cleansing boxing check out my video cleanse and detox tips simple guidelines on Trish's good foodstuff eating out my video what to eat congratulations you've made a decision to improve your health improve your enjoyment but maybe you're looking for some ideas check out my video 10 basic ways to improve your health exactly what are the worst most unhealthy habits out there that are shorting our house undermining our pleasure check out my interview with.