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7 tips to boost your self-esteem

7 tips to boost your self-esteem Boost your confidence and self-esteem with these tips from Sydney psychologist Jacqui Manning.1. Reduce social media use: Stop checking how many friends or followers people have and remind yourself that social highlight reels are designed to cultivate an illusion even they don’t live up to.2. Treat yourself like a friend: “I ask women, would you put down your daughter, best friend or mother in this way? Of course, not! So it’s obviously not okay to say these things to yourself,” says Manning.3

How to stop yourself from overeating

How to stop yourself from overeating Wondering why you constantly overeat? Here are three factors that may be contributing to over-indulging.It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons.The stick: Macro shortfallThe human body’s drive for protein is so powerful that it will keep consuming food until its protein needs are met according to a University of Sydney study. As protein intake decreases, kilojoule intake increases, researchers reported.The fix: Consume 15 to 20 per cent of daily kilojoules from high-quality, low-fat protein sources. Lean meats, legumes, fish, eggs and tofu all qualify.The stick: MultitaskingWhether it’s the portion sizes at your local, a bout of intense work stress or mindless nibbling in front of the telly, there’s a whole gamut of reasons why we eat more than what we need or when we’re not hungry at all .The fix: Try to eat intuitively – only when you’re hungry. Focus on eating when you feel hungry and stopping when you feel full.The stick: OverwhelmResearch suggests that when we can choose from a wide variety of foods, we generally eat more

Resistance band bent over row

Resistance band bent over row Focus on your back muscles with this bent over row workout.Targets: Lats, Rear Delts, Erector SpinaePerks: Builds a strong, toned back and reinforces proper hip flexion. The bent-over row requires flexion at the hips and not the waist. This is often a strange and difficult position to get into for a beginner, but with practice and constant form checks the position will become second nature.

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