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9 Types Of People Who Never Succeed At Work

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by Dr. Travis Bradberr
Experience and knowledge are rapidly losing their relevance to success in the workplace. Harvard economist David Deming studied workplace tasks from 1980 to the present day and found that those that emphasize social skills grew by a whopping 24%, while tasks requiring technical know-how and intelligence experienced little growth. Deming also found that salaries increased the most for jobs that place extra emphasis on social skills.
With the increasing emphasis on social skills, those who lack them stand out like a zebra in a field of horses. We all know the types: the person who won't stop talking when you're trying to meet a deadline, the one who blatantly takes credit for your ideas, or the one who callously leaves you to pull an all-nighter to fix their mistake. The list goes on.
There are a lot of otherwise intelligent people out there who can't stop shooting themselves in the foot. Sadly, their lack of self-awareness and social skills are massive detriments to their careers.
Social skills and self-awareness are matters of emotional intelligence (EQ), and TalentSmart's research with over a million people has shown that emotional intelligence is responsible for 58% of job performance. Those who lack emotional intelligence are at a significant disadvantage.
"Failure isn't fatal, but failure to change might be"
– John Wooden
There are certain types of people whose lack of emotional intelligence harms their careers more than others. By studying them, you can avoid becoming one of them, and, if your reading experience is anything like my writing experience, you'll see bits of yourself in some of these profiles. Use that knowledge to build your self-awareness, make adjustments, and grow as a person.

1. The coward. Fear is an extremely powerful motivator. This is why presidential candidates tell people that their opponent will "destroy the economy" and advertisements warn that "smoking kills." In the workplace, people overcome by fear resort to irrational and damaging behavior. Cowardly colleagues are quick to blame others and to cover up important mistakes, and they fail to stand up for what is right.

2. The Dementor. In J. K. Rowling's Harry Potter series, Dementors are evil creatures that suck people's souls out of their bodies, leaving them merely as shells of humans. Whenever a Dementor enters the room, it goes dark and cold and people begin to recall their worst memories. Rowling said that she developed the concept for Dementors based on highly negative people—the kind of people who have the ability to walk into a room and instantly suck the life out of it. Dementors suck the life out of the room by imposing their negativity and pessimism upon everyone they encounter. Their viewpoints are always glass half empty, and they can inject fear and concern into even the most benign situations.

3. The arrogant. Arrogant people are a waste of your time because they see everything you do as a personal challenge. Arrogance is false confidence, and it always masks major insecurities. A University of Akron study found that arrogance is correlated with a slew of problems in the workplace. Arrogant people tend to be lower performers and more disagreeable and to have more cognitive problems than the average person.

4. The group-thinker. Group-thinkers choose the path of least resistance and are famous for propagating the "this is how we've always done it" mentality. If you find yourself getting brainwashed with what everyone else believes, be careful; the status quo never leads to greatness.

5. The short-changed. The short-changed are quick to blame their lack of accomplishment on a lack of opportunity. While a lucky break may put a little wind in a successful person's sails, they got where they are through hard work. What the short-changed don't realize is that their attitude is what's short-changing them, not their circumstances.

6. The temperamental. Some people have absolutely no control over their emotions. They will lash out at you and project their feelings onto you, all the while thinking that you're the one causing their malaise. Temperamental people perform poorly because their emotions cloud their judgment and their lack of self-control destroys their relationships. Be wary of temperamental people; when push comes to shove they will use you as their emotional toilet.

7. The victim. Victims are tough to identify because you initially empathize with their problems. But, as time passes, you begin to realize that their "time of need" is all the time. Victims actively push away any personal responsibility by making every speed bump they encounter into an uncrossable mountain. They don't see tough times as opportunities to learn and grow from; instead, they see them as an out.

8. The gullible. You can't help but feel sorry for the gullible type. They're the ones who find themselves babysitting the boss's kids the morning after pulling a late night of work ... on a Sunday! For whatever reason, gullible people (often newbies) go with the flow until the gentle river becomes a tumultuous ocean. It's okay to negotiate your salary, it's okay to say no, and it's okay to question the way things are done. You'll earn a lot more respect if you stand up for yourself when the time is right.

9. The apologizer. For every person out there who owes an apology, there's another who apologizes too often. People who lack confidence are always apologizing for their ideas and actions. They fear failure and believe that apologizing will act as a safety net. Instead, unnecessary apologies cheapen their ideas and make them less likely to stick. It's important that your tone of voice and body language reflect the importance of your ideas. Stating an idea or opinion as a question is just as bad as apologizing. If you really believe something is worth sharing, then own it and share it with confidence.

Bringing It All Together
None of these behaviors are a career death sentence because they can be eradicated through improved emotional intelligence. All it takes is a little self-awareness and a strong desire to change.

Travis Bradberry, Ph.D.
Dr. Travis Bradberry is the award-winning coauthor of Emotional Intelligence 2.0 and the cofounder of TalentSmart® 

Six Steps to Resolving Project Problems

Six Steps to Resolving Project Problems

Having a structured approach to solving problems will help you resolve them more quickly and directly. Guessing the cause of the problem rarely works. You want to not only resolve this particular problem, but you also want to understand the problem well enough so that you can identify the root cause and ensure that this particular problem does not occur again.
Use the following general process to identify and resolve problems.  
1. Identify the problem or symptom
You should not assume that everyone knows the problem already. Take the time to document the problem in clear terms that everyone can understand. If you cannot clearly document the problem, it will be difficult to solve it. Make sure that you also explain the impact of the problem to the project.
2. Identify the root cause (or causes)
This is the most important step, since you do not want to spend your time resolving a symptom that you think is a root cause. Instead you should be very clear on the root cause and explain how the root cause ultimately results in the problem. If you cannot track the root cause to the perceived problem, you have not taken your investigation far enough. There are a number of issues management techniques that describe how to focus in on the root cause.
That being said, it may be that the root cause is not within your power to resolve and you may be forced to try to solve a symptom. However, you want to still be sure to identify the cause(s) of the problem to make sure you understand if you are solving a cause or a symptom.
3. Determine alternatives and impacts
The project manager may assign one or more people to determine alternatives. For each alternative, they should also address the impact to the project.
4. Select the best alternative
The project team and appropriate stakeholders can all be involved with determining the best alternative. This may include members of the project team only, or outside stakeholders.
5. Resolve the problem
A plan is put into place to address the problem and implement the chosen alternative. This could just be one activity or it could be a complex plan of resolution. These activities should be moved into the project schedule to ensure that they are performed
6. Validate the problem is resolved
The situation must be monitored to ensure that the problem is resolved as expected. If the problem appears to be resolved you are done. If the problem or a related symptom still exists, you have more work to do. Return to step 1. 
Source MPMM 

Story: Ajay and Anita

   After years of hard & dedicated service to his Company, Ajay was being
  appointed at  an elegant reception as the new Director.

  It was a small function where his wife Anita , a Home Executive & some of
  the wives of the other persons in top management were also present.

  In an adjacent room, Ann, the wife of the CEO of the Company, asked Ajay's
  wife a very odd & unusual question; "Does your  husband make you  happy?"

  The husband, Ajay, who at that moment was not at her side, but was
  sufficiently near to hear the question, paid attention to the conversation,
  sitting up slightly, feeling secure, even filling his chest lightly in pride
  & hope,that she  would definitely not publically lower or degrade her husband,
  would   answer affirmatively, since she had always been there for him during their

​ marriage and generally in life.

  Nevertheless, to both his & the others' surprise, she replied simply; "No,
  no, he doesn't make me happy..."

  The room became uncomfortably silent, as if everyone was listening to the
  spouse's response. There was a sudden coldness in the air. The husband was
  petrified. A frown appeared on his face.   He couldn't believe what his wife was
  saying, especially at such an important occasion for him. To the amazement
  of her husband & of everyone!

  Anita sat up firmly & explained in a modest but stern tone to the other wives
  who were present;
  "No, he doesn't make me happy... I AM HAPPY

​ by my own choice​
The fact that I am happy or not doesn't depend on him, but on me.
Both of us have the intellect & discretion to reason, interpret & decide.
And I am the person upon whom my happiness  depends.

  I make the choice to be happy in each situation & in each moment of my life

​ with Ajay​
  If my happiness were to depend on other people, on other things or
  circumstances on the face of this earth, I would be in serious trouble!

  Over my life I have learned a couple of things: I decide to be happy & the
  rest is a matter of 'experiences or circumstances' like helping,
  understanding, accepting, listening, consoling & with my spouse, I have
  lived & practiced this many times.

  Honestly, true happiness lies in being content"

  Relieved & reassured, a smile was clearly noticed on Ajay's face.


  Happiness will always be found in contentment, forgiveness & in loving
  ourselves & others. To truly love is difficult, it is to forgive unconditionally,
  to live, to take the "experiences or  circumstances" as they are, facing
  them together & being happy with conviction.

  There are those who say I cannot be happy  :
  * Because I am sick.
  * Because I have no money.
  * Because it is too cold.
  * Because they insulted me.
  * Because someone stopped loving me.
  * Because someone didn't appreciate me.
  But what they don't know is that they can be happy even though sick, whether
  it is too hot, whether they have money or not, whether someone has insulted
  them, or someone didn't love or hasn't valued them.

  Being Happy is an attitude about life & each one of us must decide!

  Being Happy, depends on us!   It Depends on Me.
  I fall. I rise. I make mistakes. I live. I learn. I have been hurt but I am live.
 I am human. I am not perfect but I am Thankful.!!

Story - The Crow, The Parrot and The Peacock  
Story - German Food
Story - Costly Mobile
Story - Always Ask, Never Assume
Story - Man Locked In Cold Room 
Story - Five Small Stories with Lessons 
Story - The Miracle - The Brother and Sister 
Story - The Whisper 
Story - 12 Small Stories Worth Reading 
Story - The Talking Bird

Start Thinking For Yourself!

You must learn to start thinking for yourself. If you are not thinking for yourself, then by default you are living your life based upon what others think is best for you. There's an old saying, if you don't steer the boat, someone else will.
If you are living your life based upon what other people want for you instead of what you truly want for yourself, then you really aren't living the life that you intended to live. So, take control! Start thinking for yourself.
You have inner feeling Some call it gut instinct - you just KNOW you want?. That's the real YOU doing everything send a message about your desires. It's time to follow your gut instinct and let your inner voice get louder and direct you on the path you want to achieve.
Believe in yourself and know YOUR path, the Universe gets on board and supports you in everything you do!
Know this perfectly well and you will have all your desire delivered at your doorstep.

Article source unknown-- Picture source

The odds of success

If you desire to achieve success, the odds are against you. Outstanding success is so celebrated and admired precisely because it is so exceptional and difficult to achieve.

In terms of sheer numbers, the odds are against you. But the odds don't matter. Because success does not result from blind chance. There really are no odds, as such. There are only results.

You have every opportunity to make your own results. Your results are not determined by statistical percentages. They are determined by your own action and commitment. The fact that only a small number of people in your position ever make it to the top, has nothing to do with the opportunities available to you. In fact, the more the odds are against you, the more special it makes your achievement.

Put the odds in your favor by refusing to let them limit your possibilities.

Copyright Ralph S. Marston, Jr. Used by permission. From The Daily Motivator® at 

15 Everyday Excel Shortcuts

Here is a list of excel shortcuts that I use everyday. Therefore I call them everyday excel shortcuts. I stongly recommend evereybody to learn and start to use these shortcuts. They will boost your speed significantly.

Here is my everyday Excel shortcuts:

Cut, Copy, Paste with lightning speed.
Ctrl + X : Cuts selected cell
Ctrl +C : Copies selected cell
Ctrl + V: Pastes the information you previously cut or copied into selected cell

Paste as values
Menu Key + V : If you prefer to paste values only, this is your shortcut. If your keyboard doesn't have a menu key (i.e. laptop keyboard), you can try "Fn + Ctrl + V" in this order.

Select a group of cells
Ctrl + A : When one of a group of cells is selected, this key combo selects the whole group.

Instantly move to end of a row or column of values
Ctrl + Arrow Keys : This shortcut will teleport your selection to last unempty cell in a column or row. 

Select Cells with keyboard
Shift + Arrow Keys : With holding down Shift key, you can select cells by using arrow keys.

Instantly select whole column or row of cells
Ctrl + Shift + Arrow Keys : This one combines previous 2 shortcuts and selects whole rows or columns of data instantly.

Autosum a column or row of values
Ctrl + = : This works as a substitute for the autosum button located on home ribbon near filters. Adds a SUM function into the cell and selects the row or column of cells next to itself. Just hit Enter then.

Apply last used formatting
F4 : When you are going to dye a bunch of seperate cells or chart elements, or add border, etc. Select the first one and apply that formatting. Then select next and hit F4. Be aware that it will only apply last formatting done.

Refresh all pivot tables and charts
Alt + A + R + A : This will refresh all pivot tables and charts at once. Super handy.

Apply filter to columns
Ctrl + Shift + L : No more selecting title row and clicking here and there for adding filter. Select any cell on title row and use this shortcut. I will add filter to all cells on that row.

Access cell properties
Crtl + 1 : This shortcuts does the same thing as right-clicking on a cell and select Format Cells.

Toggle edit mode in a cell
F2 : While on a cell with a formula, you need to double click or go to formula bar to edit contents of that cell. If you directly start inputting, it will replace cell content. This shortcut lets you toggle input mode without touching your mouse.

Mass Input same value or formula into selected cells
Ctrl + Enter : When you need to input same value into a group of cells, like same month number next to a list, select the cells and input your values. Instead of pressing Enter button alone, press Ctrl + Enter. Same value will be inputted into all selected cells at once.

Please feel free to let us know about your everyday excel shortcuts by leaving a comment below. We can all benefit from your experince and add one into our everyday excel shortcuts too.

Source: BeatExcel Picture Source: Technolly


What’s Draining Your Android Battery? - Techlicious

low battery

With all that we use our cell phones for – always-on social networking, video and music, voice navigation wherever we go – most need to be recharged nightly. But if you find your Android phone is dying long before your evening nightcap, you may want to take a look at what's draining its battery.

Those lovely high-definition screens on handsets like the Samsung Galaxy S7 or HTC One M9 are a common culprit, while the Android OS's live-updating homescreen widgets can be responsible for more than their fair share of juice. Another common cause of battery drain is badly designed apps, which can hog battery life by constantly syncing and pushing alerts.

The latest version of the Android OS, 6.0 Marshmallow, comes with deep battery optimization features to intelligently manage how apps use battery. Doze, which is active by default, is a mode that kicks in when the screen has been off for 30 minutes while the phone isn't plugged in. It prevents apps from getting online, and from waking the phone, but doesn't affect "high-priority" alerts such as email or chat. Similarly, a feature called App Standby adds a new option in Settings > Battery to "Optimize"; optimized apps are put into standby (no syncing; no alerts) if they haven't pushed alerts, been used or launched for several days. Both features are designed to minimize the impact of inefficiently designed or unused apps – for example, bloatware preinstalled by manufacturers or carriers – so users shouldn't notice them working (though which apps are "optimized" can be manually managed in Settings).

While most Android phones released in the last couple years should receive an update to Marshmallow this year, even if you're using an older version of Android, there's still plenty you can do to increase battery life – without changing how you use your phone (too much).
(Note: This information covers Android 4.1 phones and newer, so names of folders may slightly vary – for example, "Battery" settings may be "Power" settings on some phones.)

Take action

1. Check which apps are draining your battery
In all versions of Android, hit Settings > Device > Battery or Settings > Power > Battery Use to see a list of all apps and how much battery power they're using. If an app you don't use often seems to take up a disproportionate amount of power, consider uninstalling it.

2. Uninstall apps
Delete apps you don't use from a single menu by heading to Settings > Apps > All. Tap on each app and hit Uninstall to remove it as well as any data it has created.

3. Never manually close apps
Despite the popularity of task-killer apps for Android, manually closing running apps doesn't help battery life, a myth recently debunked by both Apple and Google. In fact, closing an app can even very slightly damage battery life according to Android's SVP of Android, Chrome and Chrome OS, if the phone system requires it to run again (or when you open it again).

4. Remove unnecessary widgets from the home screen
Many Android apps, including social networks, weather apps and news apps, come with widgets that sit handily on the home screen for real-time updates. However, widgets are battery drainers due to their constant syncing with the mothership or power-sucking animations. If you don't need a permanent window into Twitter, or regular updates on the weather, remove the superfluous widget by pressing and holding it, then dragging it to the trash can icon.

5. Turn on Airplane Mode in low-signal areas
Smartphones use more power when trying to connect in low-signal areas. If you can't get a signal, turn on Airplane Mode by swiping down and tapping the Settings wheel. If your low-signal area is, say, an office or someone's home, you can turn on Wi-Fi (with Airplane Mode enabled) instead to stay connected. Then restart your cellular connection when you're in an area with better coverage.
On the flip side, disabling Wi-Fi may not always save battery life. Your phone uses less energy to connect to wireless than cellular networks, while Wi-Fi also helps phones determine location – handy for paring back the need for power-hungry GPS.
Doze app

6. Download Doze
Though Doze is a default feature on Android Marshmallow, users of Android 4.1 (and newer) phones can download a separate, more powerful app called Doze (free in Google Play), based on Google's version. Once downloaded, the app needs to activated, then it works in the background (without affecting Doze mode, if it's downloaded onto a Marshmallow phone).

Optimize settings

7. Turn off notifications
Getting real-time updates of what's going on in your apps is handy for things like email or social networks, but many apps automatically demand permission to send notifications as well for reasons that are much less useful. Turn off notifications by heading to Settings > Apps, then visiting less necessary apps and unchecking "Show notifications."

8. Turn off GPS when not in use
GPS is one of the heaviest drains on the battery – as you've probably noticed after using Google Maps to navigate your last road trip. When you're not actively using navigation, swipe down to access Quick Settings, and toggle it off. You'll be prompted to re-enable it when you use Maps.
Alternately, if you're using apps that require your location, you can head to Settings > Location > Mode and select "Battery saving" (where Wi-Fi and mobile networks are used to determine your location) over "High accuracy" (where GPS is also used).

9. Check app location tracking
Some apps track your location and therefore use more battery power than strictly necessary by accessing your GPS. At Settings > Location you can see which apps recently requested your location, as well as how much (low/high) battery it took. For apps that seem to be demanding more than necessary, head into the apps and manually adjust the permissions individually. 

10. Enable Power Saver Mode
For Android 5.0 and newer, this feature helps maximize battery life as well as stretch out those last several minutes. For example, animations are pared back, most background syncing is halted and location services turned off (so no navigation on Google Maps). You enable it manually in Settings > Power, where you can also fine-tune specifics such as whether or not to conserve CPU power, screen brightness or vibration feedback and choose whether or not to turn off data connection when the phone is asleep.

Phones such as the HTC One M8 and Samsung Galaxy S6 (and newer) also have an "extreme power-saving mode" in which data connections turn off when the screen is off, notifications, GPS, Auto Sync and Bluetooth are off, and only essential apps such as text messaging, email and the clock are allowed to run. You can set the battery level for Power Saver Mode to kick in automatically, or enable it manually.

11. Dim the screen – intelligently
If you're using Android 5.0 or newer, head to Settings > Display and enable "automatic brightness", which allows the phone to adapt the display based on the lighting where you are, ensuring the screen is never brighter than necessary.
But if your battery is in dire straits, manually dimming the screen is a good temporary fix until you can get to a charger. Pull down the notifications menu and drag the brightness slider to the very dimmest display level you're comfortable with.

12. Decrease screen timeout
You can save a little bit of battery power many times over by decreasing the length of time your phone remains idle before its display automatically goes dark. Head to Settings > Display to adjust Screen timeout to, say, 10 seconds rather than an interval like 30 minutes (which you may have chosen if you were doing something like using the phone for a recipe).

13. Stop vibrating
If your phone is ringing, you don't need it to vibrate as well. Head to Settings > Sound and uncheck "Vibrate for calls". To really get into battery miser mode, turn off haptic feedback, the handy little vibe when you press virtual keys, by going to Settings > Language and keyboard and unchecking "Vibration feedback".

14. Keep weather updates local
Who doesn't love the weather widget that tells the time and the temperature in one handy, live-updating home screen box? If you've loaded yours up with cities where you've been vacationing, that widget could be contributing to heavy battery drain. Remove superfluous cities from your weather app by heading to Settings.

Basic battery hygiene

15. Keep your phone cool
According to the Battery University blog by Cadex Electronics, phone batteries degrade much faster when they're hot, whether you're using the phone or it's idle. Avoid leaving your phone on the dashboard of your car on a sunny day.

16. Charge between 40% and 80%
The best way to maintain smartphone batteries is to keep your phone battery more than 40% charged. Constantly allowing the battery to go from completely full to completely empty can damage it and decrease its capacity over time. On the flip side, leaving your phone plugged in when it's completely full can also degrade the battery. Best practice? Keep your battery between 40% and 80% charged.

17. Occasionally let your battery die
Battery University suggests that calibration – fully discharging then recharging your phone's battery – once every three months helps it maintain its charge capacity. 

18. Always download updates
Whether updates are intended for downloaded apps or the Android OS itself, they generally include bug fixes and tweaks that improve performance, including how efficiently battery is used.
Updated on 4/1/2016 with new tips and Android Marshmallow information
[Image credit: Suzanne Kantra/Techlicious, YirgaLab]​
Article source: Techlicious

Fox Attacking Bird - What's the message?


Lessons from this picture are: 
1. Not all opportunities are to be taken. Some are traps.
2. A person can become so determined to destroy another person that they become blind and end up destroying themselves.
3. You fight best in your natural element and environment. Here the bird has advantage in his natural element.
4. Know your limits, we all have them.
5. Sometimes the best response to provocation is not to fight.
6. Sometimes to accomplish something you need team work, you will not always win alone.
7. Stick to what you do best and don't pursue what will kill you.

6 Proven Ways to Lose Belly Fat (No. 2 and 3 are Best)

Overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health (1).
Conversely, many normal weight people have the metabolic problems associated with obesity (2).
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint… it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.

1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague

Soda Bottles
Added sugar is extremely unhealthy.
Studies show that it has uniquely harmful effects on metabolic health (4).
Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount (5).
When you eat a lot of refined sugar, the liver gets flooded with fructose, and is forced to turn it all into fat (6).
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving (11).
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
Btw… if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.
Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat

Protein is the most important macronutrient when it comes to losing weight (12).
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (13, 14, 15, 16).
If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18).
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19).
Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years (20).
This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So… make an effort to increase your intake of unprocessed eggs, fish, seafood, meats, poultry and dairy products. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian, check out this article on how to increase your protein intake.
Bonus tip: Consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (21, 22).

Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. Cut Carbs From Your Diet

Carb restriction is a very effective way to lose fat.
This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight (23).
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (24, 25, 26).
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28).
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (29, 30).
Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. Eat Foods Rich in Fiber… Especially Viscous Fiber

Dietary fiber is mostly indigestible plant matter.
It is often claimed that eating plenty of fiber can help with weight loss.
This is true… but it’s important to keep in mind that not all fiber is created equal.
It seems to be mostly the viscous fibers that can have an effect on your weight.
These are fibers that bind water and form a thick gel that “sits” in the gut (31).
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33).
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34).
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (38, 39).
Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. Aerobic Exercise is Very Effective at Reducing Belly Fat

Running Shoes
Exercise is important for various reasons.
It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat.
However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (40).
That being said, other types of exercise can be very effective.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (41, 42).
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (43).
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity (44).
Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.

6. Track Your Foods and Figure Out Exactly What and How Much You Are Eating

Apple And Calculator
What you eat is important. Pretty much everyone knows this.
However… surprisingly, most people actually don’t have a clue what they are really eating.
People think they’re eating “high protein,” “low-carb” or whatever… but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
Check out this article here for a calorie calculator and a list of free online tools to track what you are eating.
I personally do this every few months… I weigh and measure everything I eat to see what my current diet is looking like.
Then I know exactly where to make adjustments in order to get closer to my goals.

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Impress Your Boss With 20 Excel Shortcuts

20 Excel Keyboard Shortcuts Cover2

Excel Keyboard Shortcuts

In this tutorial, I am sharing my top 20 Excel Keyboard shortcuts that can help you speed up your work and save a lot of time.
How to use interpret keyboard shortcuts: CONTROL + T would mean press the Control key and then press the T key. CONTROL T would mean hold the Control key and press the T key.

#1 Auto Sum

If you have numbers in a column/row, you can quickly get the sum by using this Excel keyboard shortcut.
Excel Keyboard Shortcuts 1

#2 Paste as Values

When you copy and paste a cell or a range of cells, it also copies the value, the formula in it, and the formatting. If you only want to copy the values, use the following keyboard shortcut.
ALT + E + S + V + ENTER
Excel Keyboard Shortcuts 2
Read More:

#3 Fill Down

This one would help you while entering data in Excel. Use it to copy the cell right above the active cell. Note that this would copy the contents, formulas and formatting as well.
Excel Keyboard Shortcuts 3 - Fill Down

#4 Select Entire Row/Column

You use the following shortcuts to select an entire row or column that contains the active cell.
To select the entire row:
Excel Keyboard Shortcuts 4a
To select the entire column:
Excel Keyboard Shortcuts - 4b
For example, if cell B2 is selected, then Shift + Spacebar would select the second row and Control + Spacebar would select the second column.

#5 Delete Cells/Row/Column

To delete selected cells, rows, or columns, use the keyboard shortcut:
Excel Keyboard Shortcuts - 5
This opens the Delete dialog box, where you can select from the following options:
  • Shift cells left.
  • Shift cells up.
  • Delete Entire Row.
  • Delete Entire Column.

#6 Applying Border

To quickly apply borders to the selected cells, use the keyboard shortcut:
ALT + H + B + A
Excel Keyboard Shortcuts - 6
Note that this applies the "All Border" format, which means that all the cells get the border format. If you want to apply the Outline border only use ALT + H + B + S.

#7 Inserting a Comment

If your work involves inserting a lot of comments in cells in Excel, you'll find this shortcut mighty useful.
To quickly insert a comment in a cell, use the keyboard shortcut:
This would insert the comment and place the cursor within the comment.
Excel Keyboard Shortcuts - 7
When you have entered the comment, press the Escape key to come out of the comment mode. The cell that contains the comment would show a red triangle at the top right.
If you already have a comment in a cell, this would open the comment and place the cursor within the comment.

#8 Insert Current Date and Time

This keyboard shortcut can be used to quickly insert time stamps in cells.
To insert current date, use the keyboard shortcut:
Excel Keyboard Shortcuts 8a
To insert current time, use the keyboard shortcut:
Excel Keyboard Shortcuts 8b

#9 Navigate Through Worksheets

If you have a lot of worksheets in the workbook, it can drive you crazy to navigate through it.
Here is the keyboard shortcut that solves this problem.
To go to the previous worksheet:
Excel Keyboard Shortcuts 9b
To go to the next worksheet:
Excel Keyboard Shortcuts 9
Note that if you continue to hold the keys, it will keep on moving on to the previous/next worksheet.

#10 Apply Filter

While you can easily apply/remove filter with the filter Filter option in the ribbon (in the data tab), it still takes time and a couple of clicks.
Here is a keyboard shortcut that would instantly apply data filter (or remove filters if it's already applied):
Excel Keyboard Shortcuts 10

#11 Select Visible Cells Only

Let me first tell you why this is important.
Suppose you have a list in Excel and you hide a few rows. Now if you copy the entire list and paste it somewhere else, it will copy all the cells (including the ones that are hidden, as shown below):
Excel Keyboard Shortcuts 11a
Note that a few rows in the original data set are hidden, but when you copy paste it, even the hidden rows get copied.
If you don't want this to happen, you first need to select only those cells that are visible. To do this, select the entire list and use the keyboard shortcut:
Now when you copy it and paste it anywhere, you can be sure only the visible cells are getting copied.
Excel Keyboard Shortcuts 11b

#12 Freeze Top Row

If you work with a data set that is huge and spans across hundreds or thousands of rows and many columns, you'll face the issue of the header disappearing when you scroll down. This often wastes a lot of time as you have to scroll back to see what a data point means.
Freezing rows and columns is the way to go in such cases.
Here are the shortcuts for freezing rows/columns:
  • To freeze the top row:
    ALT + W + F + R
    Excel Keyboard Shortcuts 12aNote that the top row gets fixed.
  • To freeze the first column:
    ALT + W + F + C
    Excel Keyboard Shortcuts 12bNote that the left most column gets fixed.
If you want freeze both rows and column, select a cell above which you want to freeze rows (you can freeze more than one row), and to the left of which you want to freeze columns (could be one or more than one). For example, if you want to freeze top two rows and one column to the left, select cell B3.
Now use the shortcut:
ALT + W + F + F

#13 Opening Format Cells Dialogue Box

This one is my favorite. If you want to change the formatting of a cell or range of cells, select the cells and use the keyboard shortcut:
Excel Keyboard Shortcuts 13
It's a gateway to all the formatting you can do this Excel. It opens a dialog box where you have different tabs for different types of formatting.

#14 Start New Line in the Same Cell

Sometimes, you may want to show the text/data in two or more than two rows in the same cell in Excel. For example, you may want to enter the address in a cell, but want the house numbers, street, city, state in different lines in the same cell.
To do this, place the cursor where you want to insert the line and use the keyboard shortcut:
Excel Keyboard Shortcuts 14

#15 Switch to Next Workbook

If you're working with multiple workbooks, you may need to switch between these workbooks. A popular shortcut to do this is ALT + TAB
But this would cycle through all the open applications. For example, if you have multiple application open at the same time, such as a browser, powerpoint, word, excel, skype, vlc, and so on, ALT + TAB would cycle through all these applications.
Instead, activate a workbook and then use the following shortcut to switch between open workbooks only.

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#16 Insert Hyperlink

To insert a hyperlink in a cell, you need to open the Insert Hyperlink dialog box. The keyboard shortcut for this is:
Excel Keyboard Shortcut 16

#17 Insert Bullet

If you want to insert bullets in Excel (in case you are creating a list), you can do that quickly by using a keyboard shortcut.
If you have a numeric keypad in your keyboard:
  • Select the cell in which you want to insert the bullet.
  • Either double click on the cell or press F2 – to get into edit mode.
  • Hold the ALT key, Press 7 or 9, leave the ALT key.
  • As soon as you leave the ALT key, a bullet would appear.
Excel Keyboard Shortcuts - 17
If you do not have a numeric Keyboard (like my laptop), activate the NumLock first and then repeat the above steps (or try with ALT + FUNCTION + 7/9)

#18 Converting Tabular Data into Excel Table

Excel Table is a must use feature if you work with tabular data.
To quickly convert tabular data into an Excel Table, select the data (or select any cell in the data set) and use the keyboard shortcut:
Excel Keyboard Shortcuts - 18
This will open the Create Table dialog box. While it automatically picks the range that needs to be converted, and it most cases it is correct, it's a good practice to cross check this.
Click on OK (or press Enter).

#19 Spell Check

While most of the people work with data in Excel, if your work involves a bit of text as well, it's a good practice to run spell check before marking the work as final and sending across to your boss or client.
Unlike MS Word or PowerPoint, Excel would not show red lines below the words that are misspelled. However, if you run spell check, it will catch those errors.
To run spell check, simply hit the F7 key.

#20 Open the VB Editor Window

Working with VBA requires one to switch between the worksheet and the VB Editor.
To make a switch from Excel workbook to VB Editor, use the keyboard shortcut:
These are my top 20 Excel keyboard shortcuts. I am sure you have some of you own too.
Share it with me in the comments section