You can be a better public speaker.

 

You can be a better public speaker.

Peter Zapfella.

Welcome Life Beyond Fear of Accidents. Welcome Confident Public Speaking

Snakes? Not a problem. Flying? All the time. Confined spaces? Bring it on. Public speaker? No way!

Just thinking about public speaking, often described as the most common of all phobias, can make your blood run cold and your palms sweat. Yet phobias are irrational fears – hallucinations. Fear of public speaking is a social phobia.

Whether we’re talking in a team meeting or presenting in front of an audience, we all have to speak in public from time to time.

No one was born a great public speaker. The good news is that speaking in public is a learned skill.

You might have to make a speech after accepting an award, or to give a presentation. You may be asked to make a speech at a family or friend’s wedding, or give a eulogy for a loved one, or thank a group of volunteers at a charity event.

Being a good public speaker can enhance your reputation, boost your self-confidence, and open up countless new opportunities.

However, just as good public speaking skills can open doors, poor speaking or avoidance altogether can close the doors of opportunity forever.

So how can you be a better public speaker? Here are a few secrets I have put together to help you do just that. public speaker, public speaking

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I used to perform a Comedy Hypnosis Show on stage before a paying audience of anywhere between a dozen and perhaps 2000 people. The show was an unscripted audience participation show. It was certainly a good basis for developing my public speaking abilities.

Listening is arguably at least one-half of all communication, so you should be an active listener. public speaker, public speaking

Learn to become an active listener by practicing these 4 simple techniques:

  1. Suspend any biases you may have about the speaker.
  2. Quiet your own mind chatter by focusing on what the speaker is saying.
  3. Listen to their semantics and how they influence the listener.
  4. Engage with the speaker by using your own body language and asking open-ended questions when appropriate, to encourage the speaker.

Before you speak to an audience get to know who they are. When I performed my shows, I always asked the organiser about the audience. I wanted to know the age group, the gender balance, and the interests of the audience. Was I performing for a ‘bucks party’ consisting of young adult males? Children? Aged pensioners? A sporting or corporate group? What was the occasion? Why was I there?

Lucky Four Leaf Clovers min, 4 leaf clovers, leprechaun, © Copyright 2020 Peter Zapfella.

For example, I played before a large group of Irish people for Saint Patrick’s Day. Another show was in a Jewish Synagogue. I regularly performed an X rated show in a swinger’s club. Obviously, each show was molded to suit the audience and the occasion. public speaker, public speaking

Learn as much as you can about your listeners. Then craft your message. This will assist you to structure your delivery, including semantics and content.

Shock! Welcome Life Free From Shock.

Consider launching your presentation with a ‘shocker’ to get their immediate attention. It could be a statistic or amazing revelation. It could be a personal story, and if it is leave it off in a cliff hanger and suddenly change the subject. Only finish the cliff hanger at the conclusion of your talk. It is a great way to ‘open a loop’ and keep them listening to your every word. Then ‘close the loop’ just as you close your presentation. public speaker, public speaking

‘That reminds me of the time I was ice skating on a frozen lake, and I fell though the ice. The freezing cold water was up to my chest as I found an unstable footing on a rock.’

Think about how you can logically structure what you want to say. Introduction, body and conclusion. How can you reveal your message in simple to understand steps, that keep the audience interested? Not too slow and ‘hum-drum’ boring and yet not too advanced and ‘over their heads’.

I remember giving a lesson about radio propagation to infantrymen in the Army. I saw their eyes glass over and thought to myself – ‘I lost them somewhere’. I thought they would understand but I had aimed too high. They did not have a clue what I am talking about. So, at the conclusion I asked their Captain if he thought they understood the content of my presentation. He said they did. Maybe he did, but I had serious doubts about his soldiers.

The semantics you choose to use are important. Are you speaking to professionals in their field who expect you to speak at their level of understanding, with appropriate terms and pronunciations?

Are you speaking to a particular age group or gender who expect you to communicate using their jargon or slang? Choose semantics to suit your target audience. Choose the right words and expressions.  Be sure to pronounce them correctly. public speaker, public speaking

I remember having a conversation with a teenager back in the 1980’s. He commented that something was ‘sick’. I interpreted that as a negative when in fact he was commenting it was ‘bitch’in’ or ‘gorgeous’ to a child of the 1950’s.

Just be aware of cultural differences. Just as some positive words used in one language can be negative, even insulting words, in another – so can body language. p

very-angry-rage

Great speakers can create vivid pictures in the mind of their audience, they use emotive, energetic language. They use color, size, and shape — to create mental images of objects, actions, or ideas. Select lively verbs and speak in an active voice.

Deliver your message with rhythm, pace and tone. Never use a stale monotonous voice. Your audience will quickly become bored, look at their phones or fall asleep. Worse still, they could heckle you, or walk out.

If possible, stop hiding behind a lectern. You can use the whole stage or platform to make a point, to drive a message. Even to create emotional triggers in your audience.

I watch standup comedians work the stage. The inexperienced stand in one place or walk up and down the stage, back and forth is meaningless wanderings.

The professionals walk to a certain place to make a certain point, such as a moment in their own childhood. They may act a child’s tantrum or fane crying. Then they will move to another position, turn and ‘play the part’ of a parent. Each position on that stage becomes associated with that time, place, emotional state, or person.

To reassociate the audience into that state all they need do is walk to that position on stage. That is a sign of a real professional, indeed an actor. It is dynamic delivery. You can use the same technique yourself as a dynamic public speaker.

laying down the law

Add a physical stance to suggest a character.

Pay attention to your own facial expressions and nonverbal body language. Nothing annoys me more than a speaker who waves their arms around for no apparent reason. I see inexperienced TV news reporters on location waving their arms about, as if they cannot get a word out of their mouths without pumping some invisible crank. It is really distracting.

Learn to keep your arms and hands still unless you are using them to make a point. Such as pointing. It takes a lot of practice to speak without moving hands and arms for some people. Perhaps practice your lines while holding something heavy, which is difficult to wave about in the air.

Do not cross your arms unless you want to convey a nonverbal message that you disagree or refuse to be involved. Do not put your hands in your pockets unless you want to indicate a relaxed attitude or fane disinterest.

There are so many nonverbal facial expressions or body language ‘tricks’ available. You would benefit from doing some research so you can better ‘read’ other people and influence nonverbal communication.

Body language is a two-way street. You can use facial expressions and body language in your presentation to make it more effective, and you can read the facial expressions and body language of your listeners or audience for immediate feedback.

  • In discussions and while giving body language feedback to them, you could smile and nod your head in agreement – if you agree. Looking directly at the speaker you could give them a thumbs up.
  • If listening to a speaker and giving body language feedback to them, if you are questioning statements they make, tilt your head (as if trying to look at it from a different angle in an attempt to better understand). Mouth slightly open. Looking directly at the speaker.
  • In discussions, or if listening to a speaker, if you disagree slightly move your head back and chin down, with a grimace expression on the face. Glazing at the speaker with a fixed stare as if challenging their statement.
  • When in discussions, or if listening to a speaker you disagree with their statement move your head slowly from side to side. Silently mouthing the words … ‘No’, or ‘Fucking bullshit”. Look defiantly in the eye of the speaker. Do not be surprised if they question your challenge. So be prepared to ‘put up or shut up’. To avoid a direct confrontation, look down and away from the speaker, turning your head from side to side as if say “No, no, no. This is so bad I cannot even look.”
  • If listening to a speaker, you find their presentation boring you could look at your watch and then look around as if trying to find the exit.  Appear totally distracted as if not listening to a word they are saying. To send an absolute (and somewhat rude) message of boredom take out your phone and look at it. You can use these body language signals to send a nonverbal message to the speaker that their communication is boring. You can be a better public speaker.
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  • Click Here’ to see the ‘Plaid Shirt Guy’ using his facial expressions to question false statements by Donald Trump during a Montana Rally.

They say body language and nonverbal cues are 70 per cent of all communication. As a game you could play nonverbal conversation with someone just by using body language. It is a great way to hone your nonverbal skills after reading all about body language.

Research shows that people believe nonverbal, body language over spoken words.  Listeners trust the nonverbal message. Today I saw a TV interview where the reporter asked a performer “Are you looking forward to going on tour?” The performer said “Yes. I am” as he shook his head “NO!” Who did I believe? His conscious words or his unconscious body language? He was obviously incongruent. He either had mixed feelings or he was an outright liar.  The takeaway from that is to watch your own body language and be consistent with your message.

Effective nonverbal communication includes:

  • Appropriate neat attire for the event.
  • Good posture.
  • Control of those flapping arms and hands, with purposeful movement.
  • Appropriate energy and enthusiasm.
  • Connecting with the audience through appropriate eye contact, and perhaps questions and answers (audience participation). Some standup comedians do this well.

When you speak, engage your audience. It makes you feel less isolated as a speaker and keeps everyone involved in your presentation. If appropriate, ask leading questions targeted to individuals (the technique is to ask the question, then nominate the person to answer. This keeps everyone engaged because they don’t want to be asked to answer a question when they were not listening) and encourage people to participate by contributing comments and asking questions.

I used to make out that someone in the audience had made a comment I had overheard. I used that as a segway into a topic or to make a special point, as if I was responding to something someone had said. If you can get away with it, I think it is better than saying “people ask me …” it suggests engagement with the audience.

Be direct, spontaneous, and animated. Use vocal and facial expressions to make a point and liven things up. Use the stage or platform, use body language. Be prepared to fall into character using voices and stance. But do it with purpose so that it has more impact.  It is possible to overdo a good thing.

I suggest you record or better still video your own rehearsal, then listen or watch back for improvement and development, such as filler words, up talk, monotone, and run-on sentences, as well as any habits, such as lip smacking, that sound or look awkward or uncomfortable. Tweak your words so they flow smoothly and naturally for you. How can you improve your stage craft? Identifying the problem is the first step towards tackling it.

I am reminded by something said by one of Australia’s leading television personalities. He records all of his performances. Then listens back while going for a ride on his bike. He can critic his own performance and perfect it just a little more. Sometimes he finds an unconscious gem he was unaware he had said. So, he consciously incorporates it into his routine. He never stops reviewing and improving his own performances. He admits he can always do better.

If possible, do a ‘dummy run through’ in front of a small audience: this will help make you feel more comfortable with the material, and calm your jitters. Your audience can also give you useful feedback, both on your material and on your performance. Record it and play back to yourself.

You can research and rehearse your work beforehand to organise your ideas in a logical sequence. Understand your audience and how best to communicate to them in a way they will find it informative, entertaining, even transformational. It will make you a better speaker. If your listeners are bored or confused, modify your verbal and nonverbal message — inject some humour, or even change direction if that is what it takes.

As a speaker I am prepared, and know what I want to convey, however I am also ready to toss it all to the wind and take an uncharted course. I have for example, had to do that when the audio visuals failed. I needed the images to keep track of my steps through a presentation, in logical sequence. Without them I had to ‘wing it’.

That’s when you need a timekeeper to signal how many minutes you have left, so you can give a completed conclusion. Someone holds up a card indicating how many minutes you have left. Or, as I used in my Comedy Hypnosis Shows, a ‘cuckoo clock’ sound effect would come through the speakers to signal how many minutes I had left in the show.

Perhaps you could use an easily visible count down stopwatch? But this can only work for you if you look at it from time-to-time. A vibrating alarm in your underpants would get your attention!

A flexible style not only helps you get your point across more effectively, but also keeps everyone on their toes and actively engaged.

If you’re nervous, you may be inclined to talk quickly. This increases the chances that you will trip over your words or be misunderstood. Slow down by breathing deeply. Gather your thoughts; pauses are an important part of good communication. They can be used for dramatic effect, to emphasise what you say next, and to make you sound more confident, natural, and authentic. Look around and smile toward someone in the audience. “Nice to see you back here again.”  Without looking at someone person in particular. Never-the-less, it’s a great personal touch.

Politicians often repeat what they just said as they scramble their thoughts for the next words.

Avoid standing at a podium, face down, reading word-for-word from your notes. Instead, know your subject, make a list of important points, memorise the key points of what you want to say – you can still refer back to your cue cards or audio-visual aids to keep track when you need them.

When performing my Comedy Hypnosis Shows I would stick my running sheet of routines on the floor or behind a curtain or speaker, where the audience could not see it. All I had to do was glace down to read the next routine I was about to perform. My crew had the same list, so they could cue music, sound and lighting (including smoke and bubbles) FX.

Use affirmations and visualisation to raise your confidence. Visualise having just given a successful presentation and imagine how you feel now it’s over and people are complimenting your performance.

I listened to positive affirmations every night for weeks before I performed my first Comedy Hypnosis Show.

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At Internet Hypnosis dot Shop you will find a great collection of inspiring subliminal affirmations and hypnosis to help prepare you.

CONFIDENT PUBLIC SPEAKING CLASSIC

Affirmation Text: Confident Public Speaking

“You know your material and you know your audience. You practice- practice-practice your presentation. It is interesting, informative, and entertaining.

You speak from the heart because you have passion. You are positive and fearless.

You know body language is an important part of communication.

You engage the audience as you smile and make eye-to-eye contact as you speak.

You visualize yourself speaking clearly and confident with a smile. You visualize your enthusiastic audience smiling and applauding.

You are now more clear in the mind, more relaxed in the body, you are more confident and coping better with everything and everybody, you confidently look forward to public speaking forever and ever.”

WELCOME LIFE FREE FROM STAGE FRIGHT1 CLASSIC

Affirmation Text: Free From Stage Fright

“You know pre-performance jitters is normal. It is part of the excitement and anticipation of performing. You can transmute those negative feelings into enthusiasm and eagerness.

You know those ‘nerves’ always disappear the moment you step onto the stage. You thrive under pressure, because you love the energy of a live audience

You are now more clear in the mind, more relaxed in the body, you are more confident and coping better with everything and everybody, now that you welcome life beyond stage fright.”

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Before you speak in front of others, we are inclined to envision embarrassing, even humiliating things happening. Even the most accomplished performers and speakers suffer some nerves shortly before they step out before the lights and a microphone. But they disappear in an instant as they launch into the performance.

Have you ever seen a speaker so nervous they mess up completely? I think the only place you will see that happen is at comedy ‘try outs’ where they come along ill prepared and really have no idea what they are doing.

No. I am wrong about that. I once attended a much-advertised performance in my hometown by a guy who had a comedy hypnosis routine at the concert hall, so I went along. It was the most disorganised, haphazard routine I had ever seen. He obviously had no idea what he was doing in front of a paying audience. He could not hypnotise any of his volunteer performers (whom I suspect were friends), so he sent them back to their seats in the audience, and then called for more volunteers. But they were not the problem – his routine was crap. He had not done his research. He had not prepared. He did not know what he was doing. He crashed and burned in an overhyped, under performed show. I never heard or saw anything about a repeat performance from him. I think it was his first and only attempt.

You can learn from his mistakes. Before you stand up and give a speech to any size audience – research, prepare and practice.

People cite public speaking to an audience as their greatest fear. Fear of failure is at the foundation. The “fight or flight” response kicks in: adrenaline courses through the bloodstream, the heart rate increases, thumping in the chest, clammy hands wringing wet with sweat, a dizzy feeling and a burning desire to run away.

However, those same hormones that cause all that distress also drive exhilaration. It is that feeling that ignites the buzz that elite sports people and entertainers talk about. Yes, they feel the nerves at first and then it changes into something incredible.

It is as if pressure builds before the performance and then transmutes into something that enhances the experience. By changing your mindset, you can use nervous energy to your advantage.

WELCOME LIFE FREE FROM SOCIAL PHOBIAS CLASSIC

The microphone is your friend.

Focus all your attention on your audience: you’re there to entertain, inform and educate them. Your message is why they are there. They are ‘with you’, not ‘against you’. Just before you speak take deep breath right down into your belly, hold it for a couple of seconds, and let it out slowly. As you do, visualise letting all the fear and anxiety leaving with the breath.

You can be a better public speaker:

  1. Remember nervousness is normal before any presentation or performance.
  2. Prepare, practice, and then practice some more.
  3. Know your audience.
  4. Tailor your material specifically for them.
  5. Use audience feedback and be flexible.
  6. Audiovisual aids should enhance or clarify your content or capture and maintain your audience’s attention without distracting from it.
  7. Be dynamic and memorable.
  8. Do not wave your hands and arms about like a drunk bird. Put your arms down and only use gestures to reinforce what you are saying. Nothing more.
  9. Use language (semantics) appropriately and effectively for your audience.
  10. Use humour. Tell stories. You could inject a funny anecdote in your presentation, and you would certainly grab your audience’s attention. Audiences generally like a personal touch in a speech. Grab at something, as I did, and pull yourself up and out of the hole in the ice lake. Get into warm dry clothes as soon as possible, and feel good.
  11. Do not stand behind a podium, with head down and reading every word with a boring monotonous voice.
  12. Grab attention at the beginning. Insert an ‘opening loop’ story. Give a logical, easy flow body followed by a conclusion that wraps everything up into a nice bundle. Close the loop and throw in a dynamic end.

No one was born a great public speaker. Even the greatest performers and presenters were ‘bad’ when they started. They prepared and practiced. Then they practiced some more. They started early so they had time on their side – Never rushed. Never panicked. They took their time and made mistakes which they learned from as they perfected their craft.

A magician once told me that you have to do 100 magic shows before you can become proficient as a magician.

Now you have been given the secrets of success as a public speaker. Put them into practice. Visualise it. Do it.

Control Your Weight Naturally – Without Dangerous Drugs

Ozempic, Wegovy, and Zepbound

There has been a recent boom in people using the prescription medicine Ozempic, Wegovy, and Zepbound — brands containing the active ingredient semaglutide. It is actually a medication used to treat diabetes. Some use it for sudden, fast weight loss. Its appeal lies in the easy, no effort, yet significant weight loss that can be achieved while misusing the medication. Control Your Weight Naturally – Without Dangerous Drugs

But what happens inside the body if you lose weight rapidly? What are the side effects?

Endocrinologist and obesity specialist Marcio Griebeler, MD, explains why slow and steady wins the weight-loss race over fast and furious.

A phenomenon known colloquially as “Ozempic face” offers some clues.

Do not believe the flashy ads that promise amazing weight loss within a few short weeks or less. Most of the time, those fad diets are not only difficult to maintain, they bad news for your health too. Control Your Weight Naturally

“When you lose weight too quickly, your body slows down its calorie-burning process,” explains Dr. Griebeler. “That is your body’s way of trying to ensure you don’t starve. You might lose a good amount of weight right away, but your metabolism quickly goes into survival mode.”

The change in your metabolism is a key reason why people regain weight after trying rapid weight loss. When you go back to eating a regular diet, your metabolism isn’t used to that many calories — and the weight come back, plus a bit extra. It is as of the body is saying ‘don’t do that again, or I will punish you for it.’

When you cut way back on calorie intake, you might see that number on the scale drop like a stone. But it’s not only the excess fat you’re losing. You’re also losing muscle. The body is cannibalising itself.

“Sudden and severe calorie restriction will make you lose muscle mass as well as fat,” warns Dr. Griebeler. “It’s harder to lose weight when you don’t have enough muscle mass because muscles burn lots of calories.” So fast and furious weight loss is actually self-defeating.

On the other hand, slower weight loss combined with exercise, gives your body time to lose fat while keeping your muscle mass. And bonus: You keep your muscles’ calorie-burning power intact. So slow and steady wins the day.

Remember the rabbit and turtle race? Same applies to successful weight loss.

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Your body needs a certain amount of fat, protein and carbs to function. It also needs a whole range of vitamins and minerals. When you slash calories or cut out entire food groups such as carbs or dairy, you risk:

Digestive problems, including constipation.

Fatigue and loss of energy.

Loss of bone density and strength.

Low immunity to infections.

Hair loss.

“There’s nothing wrong with cutting calories if you’re eating a variety of nutrient-rich foods,” says Dr. Griebeler. “Your diet should contain a wide variety of healthy, whole foods. Don’t try to cut more than 500 calories a day.”

When you go for fast weight loss, you may find that it gets harder — not easier — to keep losing weight. A couple of weeks in, you’ll likely feel tired and exhausted all the time. You certainly won’t feel like exercising. The temptation to crawl into bed.

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Control Your Weight Naturally – Without Dangerous Drugs

Do not blame a lack of willpower. It’s your hormones, and they’re doing exactly what they were designed to do.

“Cutting too many calories too quickly triggers hormonal changes that make you want to eat,” says Dr. Griebeler. The constant food cravings are a cry for help. “Even a very determined person will find it difficult to overpower those hunger hormones. These fast hormonal changes make you so hungry that they set you up for diet failure.”

Steady and consistent weight loss is the key to success.

These general guidelines can help you lose weight, and importantly keep it off..

Healthy weight loss isn’t just about what you eat and do not eat. You need physical activity if you want the best results.

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Cardiovascular exercise such as brisk walking burns calories, but strength training is just as important. When you lift weights or do resistance training, you increase muscle mass. And when you have more muscle mass, you:

Burn more calories, even at rest.

Improve your balance and reduce your risk of falls.

Reduce joint pain and symptoms of arthritis so you can keep moving and losing weight.

Strengthen your bones and reduce your risk of fractures and osteoporosis.

Make good quality sleep, not just quantity sleep a priority.

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Control Your Weight Naturally – Without Dangerous Drugs

Personally, I have joined a local gym 3 days a week, with a personal trainer. I briskly walk 40 minutes to the gym as a warmup. Then in conclusion I walk 40 minutes home again.

Ever notice that when you’re exhausted you want to eat more? When you’re tired, your hunger hormones flood in and ruin your chances of bypassing temptations. They put sugary temptations in front of us wherever we go.

If you’re regularly missing out on quality sleep, even the best weight loss plan is going to suffer.

“Aim for at least seven or eight hours of quality sleep each night,” says Dr. Griebeler. If you consistently have trouble sleeping, go to https://www.peterzapfella.com/product-category/dreams_and_metaphysical/.

Can your diet plan become your new lifestyle.  Could you do it for the rest of your life? Can you cut out a couple of hundred calories a day?

The best diet is one you will stick to (as a new lifestyle),” says Dr. Griebeler. “Changing our habits can be done (when you know how). Choose a diet plan that allows you to have an occasional piece of chocolate or slice of pizza. It’s much easier to keep doing these types of plans for months and even years.”

Personally, I take one day off per week when I can break all my rules and eat anything want. The next day I pay for it by eating nothing. I only drink water. That shocks the metabolism and starts the process of weight loss.

For the next 5 days I eat normally – for me. That is eggs, fish, fruit and vegetables. A small amount of dairy. And plenty of nuts, seeds and natural grape seed and olive oil. It is what they call a “Mediterranean diet”.

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Control Your Weight Naturally – Without Dangerous Drugs

I have cut sugar from everything. I avoid starch and processed foods like the plague. I rarely eat red meat.

How many calories is the right number per day?

Many factors go into determining calorie needs. Age, weight, gender, height, race and activity level all play a role. According to dietary guidelines in the United States, adults 21 years old and older should consume somewhere between 1,600 and 3,000 calories per day. That’s a ballpark figure which takes into consideration all the factors I just mentioned.

Registered dietitian Julia Zumpano, RD, LD, helps us do the math to more accurately find what is better for you.

A calorie is a measure of the energy in food. To maintain your weight, energy in must equal energy out (average calories consumed per day vs. average calories burned per day).

So, the answer is simple. Eating fewer calories than you burn, and you will lose weight. But if you consume more calories than you need, your body stores the energy for later as fat.

That was fine hundreds of thousands of year’s ago when humanity was evolving into who we are today. They hunted and gathered food while it was plentiful, ate it and stored the energy as fat. Then when they almost hibernated in their caves during the cold winters they survived. The extra fat layer they created during Spring and Summer gave them an extra insulation lay during Winter.

Pine Lake Ice Skating

Control Your Weight Naturally – Without Dangerous Drugs

Those skinny people who were less efficient fat storers died and failed to reproduce. So through a process of natural selection, we have a highly developed ability to gain weight.

However, we do not live in caves anymore to shelter from the snow outside. We have central heating and supermarkets. And so, we get fat.

How many calories should you be eating a day today?

Everybody’s daily calorie needs are different, which can make it hard to figure out the magic number. In general, men and people assigned the male gender at birth (AMAB) need more calories than women and people assigned the female gender at birth (AFAB).

Physically active people need more than those who have desk jobs. And younger people need more than older people, whose metabolisms slow down as they age.

“As a farmer I ate twice as much as my wife. I had a slim yet wry, muscled physic because I was working outside (often in the cold) all day.”

These factors can impact your caloric intake:

Gender.

Height.

Weight.

Age.

Activity level.

Hormones.

Medications.

Your basal metabolic rate (BMR) is the minimum calories per day your body needs to function while resting. Your BMR contains around 70 per cent of the energy used by your body. That number changes depending on if you lose, gain or maintain your body weight.

So, how do you calculate your BMR? If you wear a smartwatch to track your fitness, BMR is used to come up with your daily goals. You can also find BMR calculators online.

“BMR is an essential starting point for calculating calories, although is it an estimate and is not 100% accurate,” clarifies Zumpano. “The most accurate means of measuring your BMR is direct calorimetry or indirect calorimetry, although those methods are not commonly used or available, therefore the Mifflin St-Joer equation is best to use and is only about 10% off. Most health professionals, apps and online calorie calculators use this equation.”

And while it’s a good idea to know how many calories you need each day, it also matters what kind of calories you’re consuming. “Empty calories” can be found in junk foods, sugar-sweetened beverages and processed foods — items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.

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Control Your Weight Naturally – Without Dangerous Drugs

While you might get a boost of energy from consuming those foods, they tend to be void of nutrition — specifically fiber, minerals and vitamins. Those empty calories are designed by food scientists to make you want more, leading to food cravings and overconsumption. You may even feel tired or fatigued. These foods also promote inflammation and gut dysbiosis, which can both inhibit weight loss and eventually lead to disease.

Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts, seeds and vegetables oils (rather than animal fats).

This is the U.S. Department of Agriculture (USDA) recommended calories per day:

Calories per day for women and people AFAB

Age 21 to 25

Calories: sedentary 2,000

Calories: moderately active 2,200

Calories: active 2,400

 

Age 26 to 30

Calories: sedentary 1,800

Calories: moderately active 2,000

Calories: active 2,400

 

Ahe 31 to 50

Calories: sedentary 1,800

Calories: moderately active 2,000

Calories: active 2,200

 

Ages 51 to 60

Calories: sedentary 1,600

Calories: moderately active 1,800

Calories: active 2,200

 

Aged 61 plus

Calories: sedentary 1,600

Calories: moderately active 1,800

Calories: active 2,000

Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion).

 

Calories per day for men and people AMAB

Aged 21 to 25

Calories: sedentary 2,400

Calories: moderately active 2,800

Calories: active 3,000

 

Aged 26 to 35

Calories: sedentary 2,400

Calories: moderately active 2,600

Calories: active 3,000

 

Aged 36 to 40

Calories: sedentary 2,400

Calories: moderately active 2,600

Calories: active 2,800

 

Aged 41 to 45

Calories: sedentary 2,200

Calories: moderately active 2,600

Calories: active 2,800

 

Aged 46 to 55

Calories: sedentary 2,200

Calories: moderately active 2,400

Calories: active 2,800

Aged 56 to 60

Calories: sedentary 2,200

Calories: moderately active 2,400

Calories: active 2,600

 

Aged 61 to 65

Calories: sedentary 2,000

Calories: moderately active 2,400

Calories: active 2,600

 

Aged 66 to 75

Calories: sedentary 2,000

Calories: moderately active 2,200

Calories: active 2,600

 

Aged 76 and above

Calories: sedentary 2,000

Calories: moderately active 2,200

Calories: active 2,400

Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion).

 

“Keep in mind, these calorie recommendations are for people who are at a normal weight,” states Zumpano. “If your weight is above the normal range for your height and your goal is weight loss, you need to consume less. A deficit of 500 calories can provide a weight loss of 1 pound per week.”

Depending on what your goals are, here are some healthy ways you can maintain, add or lose weight.

 

To gain weight

If your goal is to gain weight, don’t just focus on eating more. You want to make sure you add weight in a healthy way.

Opt for high-calorie nutrient-dense foods such as meat, fatty fish, eggs, full-fat yogurt, whole grains, nuts and oils. You should also consider eating more often (6 times a day) and looking for ways to add extra calories to each meal. For example, adding nuts or seeds to your yogurt, oatmeal or cereal.

“Don’t forget to include more liquid calories that won’t leave you feeling too full by the next meal,” advises Zumpano. “Opt for high-calorie beverages like whole milk, cream, 100% fruit and vegetable juices, smoothies and high-calorie nutrition shakes.”

 

To lose weight

If you’re trying to lose weight, you might be tempted to radically slash your calorie count to reach your goals.

Proceed with caution, Zumpano says. If you eat fewer than 1,200 calories per day to lose weight, it’s tough to get all of the nutrients you need to stay healthy. And eating too little can work against you — it can halt weight loss and even lead to weight gain due to being in starvation mode leading to fat storage.

 

Extreme calorie restriction might backfire.

On an average day, you may burn anywhere from 1,300 to 2,000 calories without any physical activity. You can add some extra exercise to burn more calories.

“Regular exercise not only burns calories, which means you don’t need to cut back as much, but it also builds muscle which uses up more calories, therefore increasing your BMR,” explains Zumpano. “This allows for a more balanced diet and the ability to get all the nutrients you need.”

 

To maintain weight

If your goal is to maintain your current weight, Zumpano says you need to balance how many calories you eat or drink with the same number of calories you burn through physical activity and exercise.

“Weight maintenance can be tricky because your caloric needs change all the time,” she says. “Factors such as age, increased or decreased muscle mass, change in activity, health conditions and medications can influence your weight without you even realizing it.”

Should I monitor or track your daily caloric intake?

How many calories should I eat in a day? If you’ve pondered this question, it’s a good idea to have a sense of your daily calorie needs and to be aware of how the calories in your favourite foods add up. Those numbers can help guide your decisions about what to eat and what to save for another day.

But if numbers aren’t your thing, never fear. You don’t have to obsess over calories to stay healthy.

“Plenty of people lose weight not by counting calories, but by focusing on the quality of the foods they consume and on portion control,” says Zumpano.

 

Bottom line?

If you’re a person who likes to track and measure things, you could benefit from determining exactly how many calories you need.

Digital apps and online calorie calculators can help, Zumpano says. But because it can be complicated (are you really active, pretty active or just kind of active?), she recommends seeing a dietitian to get an expert’s opinion.

They can take factors like your age, sex, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.

Whether you’re trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.

It’s important to understand how many calories you’re consuming compared to how many calories your body needs. And the source of where those calories are coming from is important, too.

“For example, consuming 200 calories from 16 ounces of soda is metabolized differently than 200 calories from 1 ounce of nuts,” says Zumpano.

“You’re gaining vitamins, minerals, fiber, protein and healthy fats from the nuts and no nutritional benefits from the soda. Not to mention that the refined sugars and artificial ingredients in the soda can lead to inflammation and increased blood sugars, which will eventually lead to health problems.”

www.Internet Hypnosis.Shop has a range of resources to help you with your weight control.

weight-control_optimized

Control Your Weight Naturally – Without Dangerous Drugs

 

 

 

 

You can control your body weight safely

 

 

weight-control_optimized

There has been a recent boom in people using the prescription medicine OzempicOzempic, Wegovy, and Zepbound

Wegovy, and Zepbound — brands containing the active ingredient semaglutide. It is actually a medication used to treat diabetes. Some use it for sudden, fast weight loss. Its appeal lies in the easy, no effort, yet significant weight loss that can be achieved while misusing the medication.

But what happens inside the body if you lose weight rapidly? What are the side effects?

Endocrinologist and obesity specialist Marcio Griebeler, MD, explains why slow and steady wins the weight-loss race over fast and furious.

A phenomenon known colloquially as “Ozempic face” offers some clues. Basically, people who use Ozempic and other semaglutide medications for weight loss tend to suffer from the following;

  • increased signs of aging, such as more lines and wrinkles.
  • loss of fat, which can lead the skin to become loose and sag.
  • a hollowed-out appearance.
  • lipodystrophy, which affects how the body accumulates and stores fat.

A phenomenon dubbed “Ozempic Personality” is gaining attention as users of these misused medication as weight loss drugs — they may cause mood deterioration, anxiety, depression, anhedonia (loss of interest in pleasurable activities), and decreased libido.

The trouble with any drug treatment is the potential to cause side effects, both short term and long term.

Do not believe the flashy ads that promise amazing weight loss within a few short weeks or less. Most of the time, those fad diets are not only difficult to maintain, they have bad news for your health too.

“When you lose weight too quickly, your body slows down its calorie-burning process,” explains Dr. Griebeler. “That is your body’s way of trying to ensure you don’t starve. You might lose a good amount of weight right away, but your metabolism quickly goes into survival mode.”

The change in your metabolism is a key reason why people regain weight after trying rapid weight loss. When you go back to eating a regular diet, your metabolism isn’t used to that many calories — and the weight come back, plus a bit extra. It is as of the body is saying ‘don’t do that again, or I will punish you for it.’

When you cut way back on calorie intake, you might see that number on the scale drop like a stone. But it’s not only the excess fat you’re losing. You’re also losing muscle. The body is cannibalising itself.

“Sudden and severe calorie restriction will make you lose muscle mass as well as fat,” warns Dr. Griebeler. “It’s harder to lose weight when you don’t have enough muscle mass because muscles burn lots of calories.” So fast and furious weight loss is actually self-defeating.

On the other hand, slower weight loss combined with exercise, gives your body time to lose fat while keeping your muscle mass. And bonus: You keep your muscles’ calorie-burning power intact. So slow and steady wins the day.

Remember the rabbit and turtle race? Same applies to successful weight loss.

Your body needs a certain amount of fat, protein and carbs to function. It also needs a whole range of vitamins and minerals. When you slash calories or cut out entire food groups such as carbs or dairy, you risk:

  • Digestive problems, including constipation.
  • Fatigue and loss of energy.
  • Loss of bone density and strength.
  • Low immunity to infections.
  • Hair loss.

“There’s nothing wrong with cutting calories if you’re eating a variety of nutrient-rich foods,” says Dr. Griebeler. “Your diet should contain a wide variety of healthy, whole foods. Don’t try to cut more than 500 calories a day.”

When you go for fast weight loss, you may find that it gets harder — not easier — to keep losing weight. A couple of weeks in, you’ll likely feel tired and exhausted all the time. You certainly won’t feel like exercising. The temptation to crawl into bed.

Do not blame a lack of willpower. It’s your hormones, and they’re doing exactly what they were designed to do.

“Cutting too many calories too quickly triggers hormonal changes that make you want to eat,” says Dr. Griebeler. The constant food cravings are a cry for help. “Even a very determined person will find it difficult to overpower those hunger hormones. These fast hormonal changes make you so hungry that they set you up for diet failure.”

Steady and consistent weight loss is the key to success.

These general guidelines can help you lose weight, and importantly keep it off..

Healthy weight loss isn’t just about what you eat and do not eat. You need physical activity if you want the best results.

Cardiovascular exercise such as brisk walking burns calories, but strength training is just as important. When you lift weights or do resistance training, you increase muscle mass. And when you have more muscle mass, you:

  • Burn more calories, even at rest.
  • Improve your balance and reduce your risk of falls.
  • Reduce joint pain and symptoms of arthritis so you can keep moving and losing weight.
  • Strengthen your bones and reduce your risk of fractures and osteoporosis.
  • Make good quality sleep, not just quantity sleep a priority.

Personally, I have joined a local gym 3 days a week, with a personal trainer. I briskly walk 40 minutes to the gym as a warmup. Then in conclusion I walk 40 minutes home again. Thats 80 minutes extra cardiovascular exercise daily, because I do a similar walk on the other 3 days of the week, with one day rest and recovery.

Ever notice that when you’re exhausted you want to eat more? When you’re tired, your hunger hormones flood in and ruin your chances of bypassing temptations. They put sugary temptations in front of us wherever we go.

If you’re regularly missing out on quality sleep, even the best weight loss plan is going to suffer. Go to

DREAMS AND METAPHYSICAL-min

‘Click’ on image to open page.

“Aim for at least seven or eight hours of quality sleep each night,” says Dr. Griebeler. If you consistently have trouble sleeping, go to

meditations_optimized

‘Click’ on image to open page.

Can your diet plan become your new lifestyle.  Could you do it for the rest of your life? Can you cut out a couple of hundred calories a day?

The best diet is one you will stick to (as a new lifestyle),” says Dr. Griebeler. “Changing our habits can be done (when you know how). Choose a diet plan that allows you to have an occasional piece of chocolate or slice of pizza. It’s much easier to keep doing these types of plans for months and even years.”

Personally, I take one day off per week when I can break all my rules and eat anything want. The next day I pay for it by eating nothing. I only drink water. That shocks the metabolism and starts the process of weight loss.

For the next 5 days I eat normally – for me. That is eggs, fish, fruit and vegetables. A small amount of dairy. And plenty of nuts, seeds and natural cold grape seed and olive oil. It is what they call a ‘Mediterranean diet”.

I have cut sugar from everything. I avoid starch and processed foods like the plague. I rarely eat red meat.

How many calories is the right number per day?

Many factors go into determining calorie needs. Age, weight, gender, height, race and activity level all play a role. According to dietary guidelines in the United States, adults 21 years old and older should consume somewhere between 1,600 and 3,000 calories per day. That’s a ballpark figure which takes into consideration all the factors I just mentioned.

Registered dietitian Julia Zumpano, RD, LD, helps us do the math to more accurately find what is better for you.

A calorie is a measure of the energy in food. To maintain your weight, energy in must equal energy out (average calories consumed per day vs. average calories burned per day).

So, the answer is simple. Eating fewer calories than you burn, and you will lose weight. But if you consume more calories than you need, your body stores the energy for later as fat.

That was fine hundreds of thousands of years ago when humanity was evolving into who we are today. They hunted and gathered food while it was plentiful, ate it and stored the energy as fat. Then when they almost hibernated in their caves during the cold winters they survived. The extra fat layer they created during Spring and Summer gave them an extra insulation lay during Winter.

Those skinny people who were less efficient fat storers died and failed to reproduce. So, through a process of natural selection, we have a highly developed ability to gain weight.

However, we do not live in caves anymore to shelter from the snow outside. We have central heating and supermarkets. And so, we efficiently get fat as a process of survival. Unfortunately, we were designed to gain weight and then lose it every year – not maintain it.  The fat around our vital organs can and does eventually kill us. That is not survival.

How many calories should you be eating a day today?

Everybody’s daily calorie needs is different, which can make it hard to figure out the oerfect number. In general, men and people assigned the male gender at birth (AMAB) need more calories than women and people assigned the female gender at birth (AFAB).

Physically active people need more than those who have desk jobs. And younger people need more than older people, whose metabolisms slow down as they age.

As a farmer I ate twice as much as my wife. I had a slim yet wry, muscled physic because I was working outside (often in the cold) all day., while she was inside in the warmth. These factors can impact your caloric intake:

 

  • Gender.
  • Height.
  • Weight.
  • Age.
  • Activity level.
  • Hormones.
  • Medications.

Your basal metabolic rate (BMR) is the minimum calories per day your body needs to function while resting. Your BMR contains around 70 per cent of the energy used by your body. That number changes depending if you lose, gain or maintain your body weight.

So, how do you calculate your BMR? If you wear a smartwatch to track your fitness, BMR is used to come up with your daily goals. You can also find BMR calculators online.

“BMR is an essential starting point for calculating calories, although is it an estimate and is not 100% accurate,” clarifies Zumpano. “The most accurate means of measuring your BMR is direct calorimetry or indirect calorimetry, although those methods are not commonly used or available, therefore the Mifflin St-Joer equation is best to use and is only about 10% off. Most health professionals, apps and online calorie calculators use this equation.”

And while it’s a good idea to know how many calories you need each day, it also matters what kind of calories you’re consuming. “Empty calories” can be found in junk foods, sugar-sweetened beverages and processed foods — items that typically contain added sugar, trans fat and an unnecessary amount of fat and calories.

While you might get a boost of energy from consuming those foods, they tend to be void of nutrition — specifically fiber, minerals and vitamins. Those empty calories are designed by food scientists to make you want more, leading to food cravings and overconsumption. You may even feel tired or fatigued. These foods also promote inflammation and gut dysbiosis, which can both inhibit weight loss and eventually lead to disease.

Instead, make sure you focus on eating a well-balanced diet full of fruits and vegetables, lean meats, whole grains, nuts, seeds and vegetables oils (rather than animal fats).

This is the U.S. Department of Agriculture (USDA) recommended calories per day:

Calories per day for women and people AFAB

Age 21 to 25

Calories: sedentary 2,000

Calories: moderately active 2,200

Calories: active 2,400

 

Age 26 to 30

Calories: sedentary 1,800

Calories: moderately active 2,000

Calories: active 2,400

 

Ahe 31 to 50

Calories: sedentary 1,800

Calories: moderately active 2,000

Calories: active 2,200

 

Ages 51 to 60

Calories: sedentary 1,600

Calories: moderately active 1,800

Calories: active 2,200

 

Aged 61 plus

Calories: sedentary 1,600

Calories: moderately active 1,800

Calories: active 2,000

Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion).

 

Calories per day for men and people AMAB

Aged 21 to 25

Calories: sedentary 2,400

Calories: moderately active 2,800

Calories: active 3,000

 

Aged 26 to 35

Calories: sedentary 2,400

Calories: moderately active 2,600

Calories: active 3,000

 

Aged 36 to 40

Calories: sedentary 2,400

Calories: moderately active 2,600

Calories: active 2,800

 

Aged 41 to 45

Calories: sedentary 2,200

Calories: moderately active 2,600

Calories: active 2,800

 

Aged 46 to 55

Calories: sedentary 2,200

Calories: moderately active 2,400

Calories: active 2,800

 

Aged 56 to 60

Calories: sedentary 2,200

Calories: moderately active 2,400

Calories: active 2,600

 

Aged 61 to 65

Calories: sedentary 2,000

Calories: moderately active 2,400

Calories: active 2,600

 

Aged 66 to 75

Calories: sedentary 2,000

Calories: moderately active 2,200

Calories: active 2,600

 

Aged 76 and above

Calories: sedentary 2,000

Calories: moderately active 2,200

Calories: active 2,400

Source: Dietary Guidelines for Americans 2020-2025, Office of Disease Prevention and Health Promotion).

 

“Keep in mind, these calorie recommendations are for people who are at a normal weight,” states Zumpano. “If your weight is above the normal range for your height and your goal is weight loss, you need to consume less. A deficit of 500 calories can provide a weight loss of 1 pound per week.”

Depending on what your goals are, here are some healthy ways you can maintain, add or lose weight.

To gain weight

If your goal is to gain weight, don’t just focus on eating more. You want to make sure you add weight in a healthy way.

Opt for high-calorie nutrient-dense foods such as meat, fatty fish, eggs, full-fat yogurt, whole grains, nuts and oils. You should also consider eating more often (6 times a day) and looking for ways to add extra calories to each meal. For example, adding nuts or seeds to your yogurt, oatmeal or cereal.

“Don’t forget to include more liquid calories that won’t leave you feeling too full by the next meal,” advises Zumpano. “Opt for high-calorie beverages like whole milk, cream, 100% fruit and vegetable juices, smoothies and high-calorie nutrition shakes.”

For weight loss

If you’re trying to lose weight, you might be tempted to radically slash your calorie count to reach your goals.

Proceed with caution, Zumpano says. If you eat fewer than 1,200 calories per day to lose weight, it’s tough to get all of the nutrients you need to stay healthy. And eating too little can work against you — it can halt weight loss and even lead to weight gain due to being in starvation mode leading to fat storage.

Extreme calorie restriction might backfire.

On an average day, you may burn anywhere from 1,300 to 2,000 calories without any physical activity. You can add some extra exercise to burn more calories.

“Regular exercise not only burns calories, which means you don’t need to cut back as much, but it also builds muscle which uses up more calories, therefore increasing your BMR,” explains Zumpano. “This allows for a more balanced diet and the ability to get all the nutrients you need.”

To maintain weight

If your goal is to maintain your current weight, Zumpano says you need to balance how many calories you eat or drink with the same number of calories you burn through physical activity and exercise.

“Weight maintenance can be tricky because your caloric needs change all the time,” she says. “Factors such as age, increased or decreased muscle mass, change in activity, health conditions and medications can influence your weight without you even realizing it.”

Should I monitor or track my daily caloric intake?

How many calories should I eat in a day? If you’ve pondered this question, it’s a good idea to have a sense of your daily calorie needs and to be aware of how the calories in your favourite foods add up. Those numbers can help guide your decisions about what to eat and what to save for another day.

But if numbers aren’t your thing, never fear. You don’t have to obsess over calories to stay healthy.

“Plenty of people lose weight not by counting calories, but by focusing on the quality of the foods they consume and on portion control,” says Zumpano.

Bottom line?

If you’re a person who likes to track and measure things, you could benefit from determining exactly how many calories you need.

Digital apps and online calorie calculators can help, Zumpano says. But because it can be complicated (are you really active, pretty active or just kind of active?), she recommends seeing a dietitian to get an expert’s opinion.

They can take factors such as your age, gender, medications, lifestyle, weight history, family history and activity level into account and provide you with information on how to tailor your meals and exercise.

Whether you’re trying to lose, gain or maintain your weight, figuring out how many calories will help you achieve your goal is key.

It’s important to understand how many calories you’re consuming compared to how many calories your body needs. And the source of where those calories are coming from is important, too.

“For example, consuming 200 calories from 16 ounces of soda is metabolized differently than 200 calories from 1 ounce of nuts,” says Zumpano.

“You’re gaining vitamins, minerals, fiber, protein and healthy fats from the nuts and no nutritional benefits from the soda. Not to mention that the refined sugars and artificial ingredients in the soda can lead to inflammation and increased blood sugars, which will eventually lead to health problems.”

Internet Hypnosis dot Shop has a range of resources to help you with your weight control.

weight-control_optimized

‘Click’ on image to open page.

Scroll down the front page to the ‘Weight Control’ category. Click and enjoy.