In the latest ten years I’ve tried various types of exercises — swimming, biking, basketball, and football.

But the one where I’ve seen some great results is running.

I’ve been running consistently faster in the past month. When I run consistently, I feel at my best, physically, emotionally, and unload all the stress accumulated during the day.

Ok, but how to become consistent?

Here are the steps that worked for me.

1. Set a Challenging Goal - When you set goals that challenge you there are a number of benefits to be derived from this activity. You learn how to work in certain situations, how to follow rules, and you can get in shape.

For over 3 years, each time I restarted running, I promised myself I would never quit again because starting over is just too painful.

I knew that such a goal would help me to run constantly, at least for the next several months. I was hoping that the discipline would help me to continue.

2. Get a Partner - I like meet my friend Marco at least 3 time a week at the beach. I drag myself out of bed early in the morning because I know he were there waiting for me.

3. Focus on the habit – One habit at a time is best for self-change. Don’t worry if you lost time and can’t recover your previous workouts.

Instead, plan your workouts for the week and call yourself successful just for showing up.

Try instead, to train consistently during the week. Although only 30 minutes twice a week if you still get consistent good results.

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If you’ve had some serious food cravings, then you know what I’m talking about.

But have you ever wondering why you are craving a certain food?

A 2003 study at the University of California, San Francisco(UCSF) involved tweaking rats’ stress systems found that the stressed-out rats were attracted to high-calorie foods. As results, rats put on weight in their stomachs.

Several research studies have even proven that our minds are configured to seek out what our bodies feel we may need.  When we achieve that need either because we actually need it or not, we are flooded with natural states of euphoria.

Our mind then begins to associate the “reward” of dopamine and serotonin with that particular food.

According to sciencedaily:

“ food cravings have been shown to elicit binge-eating episodes, which can lead to obesity and eating disorders. In addition, giving in to food cravings can trigger feelings of guilt and shame.“

Most people feel really guilty about having food cravings,  but what can we do to overcome the junk food cravings?

If you’re just switching gears to a new diet or not want to gain weight, take a look at these simple tips to conquer your worst food cravings.

1. Drink lot and lot of water - A craving for salty foods may be a symptom of adrenal exhaustion. This especially in people who  live stressful lives. E.g. I found that drinking sparkling mineral water really made me stop drinking soda.

2. Sleep more - According to medical research there’s a links between sleep and weight. Yes!, you can lose weight while you sleep.

Sleep and medical experts Michael Breus, Ph.D., and Steven Lamm, M.D. created a plan for seven Glamour readers of varying weights. The women’s one simple goal: Get at least seven and a half hours of sleep a night.

As result, Réal Hamilton-Romeo, 30, dropped seven pounds; Kate Foley, 25, lost six; Lisa Braverman, 34, took off nine pounds; Brelyn Johnson, 28, lost 10 pounds(4.53 Kg); Paige Barr, 35, ne ha perso 12; and— are you ready for this?—Ehmonie Hainey, 33, lost 15.

3. Get busy! – It depends upon your interests and what you like and all.

Before you sit down to eat, tie your shoes and put on your pants, and go outside to run or walk. The fresh air and exercise will calm you down, clear your head and help quench any desire for overindulgence.

4. Track your eating habits – Find healthy foods that you enjoy and make a habit of eating those at stressful times instead. Eat six small meals rather than the usual three.

Consider eating foods that are lower on the glycaemic index (GI), such as whole-grain bread and whole-wheat pasta, as these are digested slowly and will help stabilise blood sugar fluctuations.

Also, rather than piling on the calories with an extra serving of wine, you’ll burn the calories in just one glass before you even eat!

5. Banish the temptation - Take immediate actions to banish the tempting.  E.g. never go shopping on an empty stomach. A full tummy is less prone to be tempet buy choccolate candy and so on.

Image credit: Muffet

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