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  6 TECHNIQUES TO REDUCE STRESS  Technique #1: Deep breathing Find a comfortable seated position with the spine erect. Inhale the breath through the nose into the bottom of the lungs so the belly expands. Continue breathing in to fill the midsection of your lungs so your rib cage expands. Breathe in until you feel the top of your lungs fill up and naturally expand your upper chest. Then slowly release the breath out the mouth, feeling the upper chest lower first, then your rib cage, and finally draw your abdomen up and towards your spine to empty out the remaining breath out of your lower lungs. Repeat this pattern for a few minutes. Find your own comfortable rhythm to it, making sure the exhale is a bit longer than the inhale. Technique #2 Body Scan Most of us ignore the signals our bodies are giving us throughout our day. This skill enables you to check in fairly quickly with your body to make adjustments or gather important information about your feelings. To do a body scan...

THE 5 WAYS TO MAINTAIN WEIGHT LOSS 1. Exercise Often Regular  exercise plays an important role in weight maintenance. It may help you burn off some extra calories and  increase your metabolism, which are two factors needed to achieve energy balance ( 3 Trusted Source ,  4 Trusted Source ). When you are in energy balance, you burn the same number of calories you consume. As a result, your weight is more likely to stay the same. 2. Try Eating Breakfast Every Day Eating breakfast may assist you with your weight maintenance goals. Breakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients ( 9 Trusted Source ,  10 Trusted Source ,  11 Trusted Source ). Furthermore, eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss ( 1 Trusted Source ). One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at lea...

  Strong core muscles make it easier to do many physical activities. You can do core-strength exercises on a carpeted floor or mat. Breathe freely and deeply during each core-strength exercise. Focus on tightening your transversus abdominis, the deepest abdominal muscle and the one you feel contracting when you cough. Exercises to improve your core strength Core exercises build abs and other core muscles Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical activities. You can do core-strength exercises on a carpeted floor or mat. Breathe freely and deeply during each core-strength exercise. Focus on tightening your transversus abdominis, the deepest abdominal muscle and the one you feel contracting when you cough. Repeat each of these core-strength exercises about five times. As your core strength improves, build up to 10 to 15 repetiti...