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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 learn how to control your home to ensure that hunger stops controlling you going to be a lot better to live our lives if wish just feeling hungry all the time therefore constantly hungry and jooxie is constantly trying resist eating Foods have a couple videos that talk about controlling hunger the main thing is eating whole Natural Foods as long as you're eating a diet of processed foods you are always going to feel hungry never really feel satisfied eating a lot of refined carbohydrates and sugar is also going to bring about you never really being able to gratify your hunger.
once you can actually satisfy your hunger and Achieve that feeling of being full that's going to be the first step to essentially losing weight the calories that we drink Topsy most Insidious calories that we consume because all of us don't associate sugary beverages with friend associate candies bars and hamburgers with weight gain but you can just imagine that big gulp on your mainly because sugary drinks do turn into fat and do not cause putting on weight giving up sugary drinks is a really good way to start reducing your weight sugar and calories that you might not even be realizing most likely consuming another note about this Mountain Dew it contains 77 grams of sugar and carbohydrates so replacing the soft drinks and fruit juices that are also really high in glucose with healthier beverages is likely to be a really good idea.
water may be the only beverage that's really going to satisfy your desire if you're feeling I will take the option of coconut water and this is a healthy beverage you can also enjoy tea you can drink kombucha you can drink water which flavored with fruit or perhaps flavored with cucumbers for example and all of these beverages will be then your fruit juices or the soft drink so let's discuss the sugar free and diet products that people typically replace their sugary Liquids and foods with so realize that the claims made around the front of the label like sugar free diet healthful choice they are there for marketing purposes only nonetheless you're smarter than these marketing people so you genuinely wish to look at the back of the food component list.
look like this one realize it when you see that really very long ingredient list you are about to have toxic sludge you're not you actually care about being healthy all you care about is losing weight realize that the toxic sludge nonetheless isn't going to help you which is also contain artificial sugars like aspartame and actually all of these products right here all three contain aspartame toxic effects and also contribute blood sugar metabolic process issues and in general is not going to help you sometimes people request me Karina how do you withstand these processed foods are ultra convenient super cheap and i also tell them well it's similar to asking how I resist harmful sludge.
I recognize that these products not only are going to help me shed extra pounds but they are really poor on top of that be smarter than the marketing guy and don't merely trust is on the entry of the label and look around the back of the label chances are if you are trying to lose weight what can you eat fat free and non-fat products like skim milk or margarine Princeton play demonized Fat over the last couple decades hold us that extra fat cause heart disease fats will be what make us after a couple of decades they're truly realizing that it's really the glucose and sugar that are leading to obesity and leading the heart disease and the lack of fat and people said is leading to medical problems.
so we need fats for the sake of our brain for the help of our heart but likewise because fats are a big part of what helped all of us feel full mecanicos back to my first tip about controlling our hunger the to controlling our hunger is actually eating some good healthier fats like olive oil coconut oil nuts avocados no longer demonize fat realize that good healthy fats are good to suit your needs and that anymore fast is actually going to help you lose weight you are starving yourself and calories then you just go to end not only is your being easily annoyed becoming a problem forever and probably for you also but starvation and limiting each of our caloric intake doesn't really support us lose weight so might be initially will lose some weight nevertheless this is not a sustainable way to achieve weight loss.
I would starve to death constraining our calories it's sort of awkward your calories certainly will not help you lose weight can I make a really stressful situation in the body other health implications as well other than counting calories and decreasing our calories who has focus on eating the right couch place so if we stay away from these types of processed foods with a really extended Frank and food ingredient list and focus on eating whole natural nutrition what you should eat then you're going to realize that every calorie you obtain is helping you have more nourishment it's giving you fiber it's going to help satisfy your craving for food and fill you up so instead of focusing on your calories enhancing the calories that you're consuming fat loss industry is a 60 dollar industry Miracle products that happen to be you a quick fix for weight loss programs.
prepackaged meals will certainly Proclaim that they're going to help you lose weight almost every single one of these says results not typical diet and exercise are really important keep me wondering is it the diet 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 individuals helping them with Fitness helping them with their diet aiding Truman so just because this so-called Taylor to alleged product Workforce 1100 does not mean it's going to work for you what step is to save your money on weight loss pills pre-packaged meals 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 in fact help you lose weight.
because being realistic about what's in fact if you are stressing yourself away over losing weight loss that stress Siri sings sabotaging your weight loss efforts realize that when your body is stressed out your body is going to prioritize the basic features like immunity and digestion and it's going to put things such as fat metabolism and muscle formation on the back burner if you're really stressed out after that your body is not going to be to burn off fat as efficiently as it can be if you were managing your strain and you weren't so stressed make time for relaxation and stress relief another important way to keep your cortisol levels low is by eating more slowly consciously watching what you're eating rather than eating and driving or perhaps eating at your desk or perhaps something like that and if you aren't working out and you need to be doing exercises just a sedentary lifestyle can be challenging if your not well prepared that can fly one of my favorite tips is that if you can't make time for physical activity.
then excellent I'll make your daily activities more active so things like doing calf raises and charge while you're brushing your teeth or perhaps while you're washing the dishes or perhaps taking the stairs instead of the escalator time for stress relief and paying attention to00 physical activity is a really important component not only of overall health but also of losing weight extreme hunger is really our adversary 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 unhealthy or to resort to those ease foods that we should avoid 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 main way to prevent that via happening right if we tote around some healthy snacks around at the point that you start off feeling really hungry you can watch on an apple or an orange something that is going to wave you over until you are able to trial and as long as we have an alternative to those convenience Foods those really unhealthy convenience Foods then we're going to be able to withstand them a lot easier than whenever we're just trying to resist them and manage the hunger right because it's really hard to mind above matter overcome your cravings for food so healthy snacks happen to be my next tip if you would like to hear a more of a dialogue on snacking and whether or not.
I have an entire video on that topic but I need you to take with you is to start off carrying around healthy snacks in your purse so you have them with you all the time to give you a larg stop hurting yourself with junk food start rewarding your self with so often times this is a thing that actually starts in our youth where at school should receive a present for a good quality or maybe our parents will require us out for ice cream what type of conditions what's wrong the reward pathway within our brain every time we eat unhealthy foods dial pretty easy to do therefore 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 in something or you complete a task call Peter something you will already eat cookie or piece of cake but you just want to ensure that it's not this frankenfood toxic sludge kind of anything really long ingredient list you can actually find cookies that are made without high fructose corn syrup that are made without enriched flour and that aren't these refined food toxic sludge night terror I talked about earlier yet another way you could think about this is just updating your unhealthy food with better food.
so steamed celery is a way that I have to satisfy my sugar starving would be fruit and whether you want to just eat the full Fruit by itself or you wish to have a little fruit medley or something like that eating berries is going to be here or something like that so the more which you start to reward yourself with healthy foods are the year brain will actually find healthy food satisfying and you can start reversing this process of associating being a reward sustainable weight loss which is what everybody wants right because nobody wants to lose the return and then have to lose it again then we're going to need to create healthy habits.
going on a diet for any set Of time and then told off the diet we genuinely wish to focus on creating healthy practices that we're going to have snow would say I'm a creature of habit I realize that I definitely feel that good thing shopping habit is it start building these healthy habits it can be heading become a habit that you refuse to even have to think about anymore instead of focusing on Breaking the bad habits we'll focus on good new habits encouraging small so something like I'm going to replace one soda pop drink or one soda per week with a healthy refreshment but one time per week replace that soda beverage with a healthier drink or I'm going to spend one minute per day doing some physical exercise or using stress relief you can make his patterns 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 the fact that more you can give your self reasonable goals that you can in fact see yourself successfully getting to and each time you have a little bit when each time you have a little success going to propel you forward and motivate one to keep on going so this hint is to start creating behaviors and they are super very small that's actually if it's basically a small Habit in a sensible goal then himself seriously outlandish habits or aiming to do something kind of impossible just like say I'm never going to take in another soda or We are never going to another fast food meal reasonable realistic desired goals and then you actually reached attempt to get your video.
I'm going to countdown top 10 foods that are protecting against you from losing weight and I'm going to give you alternative Foods that'll actually help you lose fat prepared healthy meals themselves is the number one way that people can get away from the toxic sludge processed food meals can actually start losing weight and actually get healthier future videos I'll take you into my personal stupid easy kitchen and have absolutely you ridiculously simple healthy meals that you can make at home.
if you've ever tried to lose weight and struggle I get it is actually frustrating maybe you've fallen into the cycle of yo-yo dieting and you've tried out one of these fad diets Paul Breitbach I don't desire to diet and it's simply leaves you feeling such as a failure how many days before you started may be concerned about what that excess weight is doing your help increasing your rest for life-changing cancer diabetes imagine how your health is certainly keeping you on the sidelines Teresa had a client to arrive tell me you sing with her daughter one day the girl reached out for her belly and said Mommy why are you so fat change one other client company because the girl just gotten their four-year-old daughter brand new bicycle detailed with training wheels and very little basket on the front pertaining to birthday the problem was your woman can barely take up the block without being bent over completely out of breath what kind of mom she needed to be compliance in the singles dating world struggling to be comfortable within their own.
I'm getting out presently there and finally meeting that unique person I hear stories like this all the time. My name is accurate and I'm a professional overall health coach not help numerous people just like you lose weight even if you're at the end of the string and I thought they attempted everything before diet suggestions is downright don't take in carbs eat more cabohydrate supply or calories eat more calories eat less fat crazy that's why I put this video together for you I just want to give you the information you need to lose fat and get healthy and easiest fastest way possible I promise you no matter where you will be right now so you can lose the weight you will get healthy and you can look and feel like someone 510 even 20 years younger you just need to understand a couple of simple things turn on the belly arms your back again your thighs or although wherever once you see how uncomplicated this is your real life basically anyone can do it so simple secret I teach my own clients get healthy and look better now than they would have ever imagined you might be thinking your self okay here comes although honestly farther from the fact think about some even work for somewhat Emily games all the way back what it takes to lose the excess weight all right I understand.
I have seen this a thousand moments for the important thing to realize is actually not your fault shut up for long term success not to help you get healthy and balanced in a lifelong sustainable way it has nothing to do with the willpower top of that you aren't busy probably have a job it could be maybe go to school might be both you might have a child the last thing you need is a complex math 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 the never going to stick with it work in the long run now I've learned that assist Hunters Appliance amiel's have to be super simple to make just lately inexpensive but no strange exotic ingredients delicious and a lot importantly give you amazing fat loss weight loss results a bunch of everything your body requires and most importantly be satisfied that I help my clients.
I found the perfect solution how to make an ambulance they were jam-packed with super nutritious nutrient-dense foodstuff and they tasted amazing I would personally 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 like desserts really worked nowadays people melt away their stubborn body fat we're thrilled these folks were seen amazing results also because I use my knowledge of into the nutrition years of working with personal client make these dishes specifically for rapid weight loss on the net order book store these were specially formulated recipes created to give you buy the feeling required Melt Away fat as fast as possible and taste amazing chicken formula without trying it me personally first cuz I knew whether it didn't taste good turn-around no way that they drink it may well defeat the whole purpose My spouse and i decide that I need to do different things I put together all of my own best-tasting meal replacement smoothie restaurant 3 week system add more than 36 tested recipes.
so I can literally just handsome this is all you need to lose weight and get healthy the program was ultra simple it could spend a couple of minutes each day in the kitchen probably a fraction of the time they're accustomed to spending making meals happened as they stop buying soft drinks snack foods and all those clear calories they used to purchase so it's really simple formulas to replace two meals in daytime and eat whatever they really want for their other meal this couldn't be easier and almost immediately tries to pounce happen to be falling off faster than I ever thought possible towards the program you can do over and over again you may use it to maintain your preferred weight whatsoever and generate it super simple the continue to lose as much pounds as you want Even after the initial three weeks one among my clients has dropped almost 70 pounds during the last few months by continuing to follow along with the program 70 pounds online video to show you what you believe share the results it started the diet after having my second son I put gained about 70 lb . al trialsl in all lowered two pregnancies other ways to have the weight off and simply nothing.
for me everything was rile hard or I used to be hungry all the time and I was super cranky and so I found the smoothie diet which can be so easy to follow you basically just make the smoothies which flavour amazing the shopping list recipes are included and all in every it was a very easy. using almost everything I learned from the method to keep the weight approaching off so at this point We have lost almost seven pounds smoothies were absolutely delicious I never really felt like I had been missing out on anything and the best part especially as a young mother was the incredible energy i felt like I had I don't even feel like I needed my personal morning coffee anymore was absolutely fantastic to work with and I had a question or I needed more information call me back with information that I needed so I never felt like.
I was in the dark I always felt like there is 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 this is really the perfect system for busy people with busy lives attempting to lose weight and get healthy email me soon after she started the program she was over the moon with excitement in the first 3 or more days 3 days Monday 5 Thursday she got on the scale 7 lb she could have been more excited to the program with her absolutely to this program the science to it will it's not uncommon to find out dramatic weight loss in the first week I had a client email me send me the picture of the scale that is all she sent myself how much you weigh when she first started and i also wrote back to do the actual found that you wrote back again 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 a similar thing they can't believe how well this program works and they'll do not try another die method again has been our future choking down Blandford imagining to tell themselves how much they will love us actually anticipate the never felt like these folks were giving why it works so well so what I want to do can be take this whole program make it out there for you to use We figured since I'm already packaged everything in a way that easy and simple to follow every month put anything together into one system We've literally done everything pertaining to this program as easy as possible calling his program the smoothie diet plan beautiful 21-day program accurately which movies to have every day earlier you can eat whatever you want for your other food obviously if you want the most effective results and I even provide you with some sample meals to ensure you lose weight as fast as possible nonetheless even if you don't follow my suggestions you will still reduce weight.
you get all thirty-six of my delicious extra fat shredding meal replacement smoothie mix recipe make a simple and convenient as possible to walk into the grocery store and it just a few short minutes get all you need for the whole week I'm also including my smoothie tips and prep guide I will help you make a perfect smoothie every time movies 05 you'll make your initial movie and everyone there following just like how much does it expense about it doing nothing is probably the worst most expensive choice probably it doesn't cost you a $9 today does Rob you of living the kind of life you always turn off your life you may spend your family watching the kids grow up you just always gain more weight and eventually you are likely to drop items all that excess fat and at that point it might be too late.
so honestly and why don't we not even talk about the cost of doctors bills for appointments and prescription medication that have more unwanted effects than what they're actually address it just will most likely thousands a huge number open up every year the Charges just pile up more and more plus more when you stop to consider what's wrong Weight Watchers they have crazy even a plain old health club membership to cost you approximately 50 and that's why when I sat down to think about the price I actually didn't want to rule out anyone who is truly committed to changing their life I feel everyone is able to afford $47 just $47 and trust me it's worthwhile way more than $47 consider 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 shrink feeling groggy and maybe get been splurging too much in unhealthy foods to my top ten tips about cleansing detoxing and fasting to give you some good reasonable ideas on how you can clean up your diet first thing to know is that your body is always detoxifying so long as you aren't overwhelming your body with toxins the first thing that we wish to accomplish.
if we're worms detoxify and detox and help our body in that process should be to limit the number of toxins happen to be putting into our body and so 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 degree of toxicity so if you can just take these people things out of your diet and focus on eating true natural food than which is a huge step just right right now there and you're not having to considerably cut your caloric intake the second thing you can start to do a lot regarding drinking water so maybe you might have already started them if so then you can start drinking citrus water or apple cider vinegar and water and especially if you do this kind of first thing in the morning.
this is a really great way to get your body detoxifying and it's also alkalizing to your body so drinking lemon drinking water in the morning is actual ayurvedic practice but again it has such a double benefit of also helping to detoxify and alkalize I kind of like to alternate using apple cider vinegar and using squeezed lemon 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 harmful food and drinking more when the next time I want to start off doing is eating more detoxifying foods and fundamentally that's your fruits and vegetables.
To obtain the 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 monitor or candy or anything other thing you might be ingesting give yourself the eating as much of those vegetables as possible word of a span of time as possible if that helps you spread it out over the course of every week idea is just that you're gonna increase your intake of these cleansing vegetables go a step even more you can actually enjoy green smoothies or green juice that can also be highly detoxify.
but 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 would say kind of a scam major reason that any kind of weight loss or perhaps cleanse it is a commitment we make to ourselves therefore when we click that very little button or we dedicate some money for some kind of product we feel like we're making a tangible commitment to ourselves does this tip is usually to actually save your money in products and cleanses and different stuff like that and spend it in healthy food like the ones.
We have mentioned before and to give yourself a tangible commitment what you are going to do so days you want to do should you have one day one day if you want to accomplish three days to do three days the whole idea is to pick something realistic for yourself I know you can always go longer although take your minimum commitment and write it down and then note down you can see everything 3-day detoxify and then write down what you are do so no caffeine simply no sugar maybe it's zero alcohol maybe it's I'm going to drink a green juice day-to-day you pick your cleanse you will get to design it yourself then write it down put it in natural stone maybe write it down a couple situations put one on your chiller one on your car at the office on your desk inside your chiller and just know that this is the tangible commitment to yourself know that any kind of weight loss product or whatever it's not the product that's helping you reduce weight.
it's you and your commitment to yourself so can't stand this write it down make your commitment to yourself and know that you are the one that is responsible for your health your weight loss and your general health and enjoyment if you are stressing yourself the teatox or your that or whatever it may be in that case realize that stress the whole purpose of what you're doing precisely what are body to be better in detoxifying we want to try and detoxify bad things out of your body then stress is likely to be one of the many things that actually kind of acts like toxicity in it so when we acquire really stressed out and we include a lot of the stress hormone cortisol it makes our digestive Wellness less effective and less successful and makes our immune system not as much efficient our energy levels are mood and our ability to detox and detoxify are actually going to suffer if you are wishing to improve your body's ability to detoxify.
then making an effort to relieve stress is actually really important so just producing some time to have some down time or watch a relaxing online video a meditation maybe carry out some yoga give you a chance to calm down to breathe sincerely to maybe be more conscious of your surroundings and just walk outside or get some fresh air all of those things are going to help and then you just need to make a conscious attempt 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 whipping the purpose before.
I have visited fasting and cleansing I want to make one more know about each of our physical body so this one is about drive and you ought to realize the exercise is one of the primary ways that the body detoxifies alone so getting exercise having your body sweating this is gonna be really important for purifying and detoxifying to realize is the fact not getting physical activity self can be pretty stressful on the body we're talking about wanting to relieve stress planning to mm our bodies ability to cleansing extra is a really important element one of my favorite chips is the fact if you can't make more time meant for physical activity.
than fun ways to make your daily activities more physical or more active like taking the stairs instead of the elevator have you ever been extremely frosty and then stuck here incredibly cold hand into incredibly hot maybe boiling water as you haven't tried that however you can imagine it's probably not very pleasant so this tip is all about avoiding extreme if you're eating at the average diet of process sugar alcohol and caffeine and then all of a sudden you go to fasting no food or even you're doing some kind of healing Elixir or something like that stream change to make although that extreme change might not necessarily hurt you.
is actually probably not going to be extremely pleasant recommend small fair realistic changes so instead of making something strange that you have been going to make an extreme change to your old food as early as you get done with it we'll make that we're going to possess for the Long Haul so drinking the lemon water is a excellent example eating more fresh vegetables is a really good example realize that you don't have to do something really really extreme in order to have extreme rewards and your health and if you provide a body more simple changes which are not going to be this sudden real extreme then it is not only going to be easier to retain those new habits you have made but they're also going to be more pleasant general.
but let's say that you are focused on doing a fast or performing a cleanse or doing some thing kind of extreme the tip I would recommend number one is to really educate yourself about this fast or this kind of cleanse and do as much research as you can to really be prepared planning so you're not going to go through one post that someone says to eat this and go and eat that I'm going to actually do as much exploration on you program is you are do but other matter is to realize that it's not really going from eating 2k calories a day 500 calorie consumption a day can expect to have in regards to a quarter of the energy that you would know so if we're going to do something extremely cut or caloric intake we need to be able to also make changes in our daily existence.
so have more downtime have less stressed maybe this can be a time that you're off help a week or you're on a break for a little while and you just own a little bit more time to veg away really cuz if you're performing a faster a cleanse you are need some down time and relaxation time bring a number of errands stressed out stressed out along with your home life and then trying to perform faster clamp on top of that I'm not trying to discourage you from doing a it just takes to be realistic with yourself and realistic about how this dietary is going to affect your life and what changes you're going to produce so that you can actually handle all those big dietary changes good thing about fasting is are gastrointestinal system a break giving your intestinal tract a little vacation.
so we just want to make sure that if we're going to do this we're not going to generate these extreme sudden adjustments we're going to he's in and he's out and I will discuss that a little bit even more but the idea is that fasting can be very helpful can be very beneficial for our bodies it again that is real you are diet so extreme changes in her diet or going to job little bit more preparation a little bit more planning then something like simply eating more water so expanding on the concept of avoiding these extreme adjustments from eating one way to another way concept I want to introduce you to is definitely 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 performed the master cleanse We tried to get really healthy and balanced for the couple of weeks leading up to it and then I spent three days eating every raw veggies mostly soup easy to digest 3 days doing just vegetable fruit drinks and then 10 days on my get better at and then 3 days within the juices 3 days around the raw food so you get this idea that you're kind of easing your body in so that your physique can adjust and kind of acclimated and you can read a lot more about easing into eating out My spouse and i read about it on the internet and I really there's a book on the get good at cleanse that I read as well so again back to studying ourselves on whatever system we're going to do remember that carrying out a cleanse or doing a fast is not Quick Fix.
hence if you're just going to do this kind of cleanser fast and then get back on eating junk then own your priorities out of balance that would actually be better for your body to make some good eco friendly you're going to have for the laundry go on this severe little while and then go back to eating the same food you're taking in before enter video I'm going to discuss different protein weight loss powders and meal replacement powders that are on the market what to look for in most important what to avoid inside your protein powder and then another video I'm going to take you into my phone and show you some healthy renewable smoothie and green juice recipes thank you so much for observing video I really hope that it was useful to you and I hope that you will provide a thumbs up. If you located it useful be sure to choose your commitment whatever it is you're going to do maybe your determination is just a drink more water if that's 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 end up being going through this together do not forget that weight loss and getting healthy does not come from some product 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 helpful this is your confidence your commitment to you be sure to leave a comment and I count on seeing you again the next occasion for more information about cleansing boxing check out my video purify and detox tips simple guidelines on Trish's good foodstuff eating out my video what you should eat congratulations you've made a decision to improve your health improve your happiness but maybe you're looking for some ideas have a look at my video 10 simple ways to improve your health precisely what are the worst most unhealthy habits out there that are undermining our house undermining our happiness check out my interview with.