Being healthy and losing weight can sound so simple like, ‘Eat less, be more active’. But as anyone who has ever tried to lose a few kilos knows that putting that into actual practice can be really difficult.
Also, when it comes to eating, we have habits that have almost grown with us and are now difficult to change. Changing old misguided eating patterns are necessary, however, instead of going for a radical change try replacing them slowly. Replace all your old, incorrect eating habits with new, improved ones.
Sedentary Lifestyle And Weight
Sedentary lifestyle causes decline in metabolic rate and lower the body’s ability to burn calories effectively while retaining the same eating habits. The body stores surplus calories as fat reserves. A regular exercise regime can burn off extra calories, suppress appetite and maintain weight, whereas a lack of it leads to weight gain. Exercise plays an important role in consistent weight management.
It is best to exercise regularly in moderation than do strenuous exercise, get tired and stop it altogether. The exercise routine should be flexible to match your lifestyle, personality and health needs and the easiest alternative is, walking. Walking at a moderate pace for 30-45 minutes burns stored fat and helps to speed up metabolism. It also reduces the risk of heart disease, breast cancer, colon cancer, diabetes, and stroke. It also helps to reduce general aches and pains triggered by an inactive routine.
Our health experts suggest few simple lifestyle changes which will help you lose weight without gaining back.
Here are some ways to help you replace unhealthy foods and habits with new and better ones:
- Be selective.Choose dishes, which involve healthy cooking methods like stir frying, roasting, grilling and steaming. Try to avoid deep fried foods. If it is not possible, go for smaller portions.
- Eat Slowly. People who eat fast have the tendency to over eat as it takes fifteen minutes for the brain to register that we are satiated. Chew the food unhurriedly; you will certainly end up eating less.
- Do not forget to drink water.Consume 8-10 glasses of water daily. It helps to keep you full, removes toxins and helps in proper circulation of nutrients in the blood. Increase your fluid intake by adding vegetable juices, lime water, coconut water in your diet.
- Eat your breakfast. Begin your day by eating good breakfast as it helps to maintain the energy levels through out the day. Skipping it often leads to overeating at the end of the day. Make sure you add some protein for your breakfast for example egg, cheese, milk, paneer. If you eat a high carbohydrate breakfast like paratha, dosa, upma, poha, you may feel sluggish all day.
- Distribute your meals. Try to split your meals into 5-6 mini portions. It helps to keep the metabolism high and reduces hunger pangs. Eating frequently also helps to control cravings later in the day.
- Stay away from binge eating. Avoid eating as a method to manage emotions. Instead look for alternate ways like deep breathing, listening to music, talking to a friend or taking a walk. Do not eat unless you are hungry.
- Manage stress. Stress raises cortisol (stress hormone) levels in the body and leads to various physiological changes. Raised cortisol levels predispose us to fat accumulation around the belly. Belly fat is associated with heart disease and diabetes risk. Manage stress through meditation, yoga or activities, which relax you. Increase your sleep and stay active, as exercise is a good way to fight stress.
- Exercise Walk for 30 minutes every day and increase it by 10 minutes when u feel more energetic. Find a partner to exercise together. It helps to keep the motivation levels high and makes exercise fun to do. Add simple exercises into the daily routine like walking up the stairs without holding the handrail, aerobics, dancing, jogging, playing badminton or any sport. All these activities help in reducing belly fat. Do spot jogging, spot marching and stretching exercises at home, if you can’t go out. Use stairs instead of elevators.
- Limit intake of aerated drinks, tea, and coffee.Switch to healthy choices like lime water, butter milk, coconut water and green tea. Check your sugar intake in tea, coffee.
- Keep healthy snacking options.Keep fruits, raw vegetables, roasted pulses and nuts like almonds, walnuts handy. Opt for fiber rich foods like whole-wheat bread, wheat pasta, and brown rice.
- Avoid eating late night dinner. Try to finish your dinner by 8 in the evening. Late night dinners slow down the absorption process and lead to weight gain.
Experts at Health Total believe that for a weight loss plan to be successful it needs to be tailored to an individual’s lifestyle and other personal factors. Simply breaking down of calories from protein, fat, and carbohydrates doesn’t matter for weight loss.