As someone who has struggled to shed excess pounds for years and finally triumphed, I hope that my insights will help motivate and encourage some of you to get in shape and to never give up. Our sedentary lifestyle is slow poison to everyone out there, giving rise to a very real obesity epidemic and a whole lot of lifestyle diseases. Getting rid of the excess baggage is the first step to discovering better health.
The transformation from flab to fit sure isn’t easy! But a few changes in your lifestyle can make this goal attainable! Here’s what you need to keep in mind.
The “Dos” Of Weight Loss
“A brisk morning walk, jumping jacks, or an hour of refreshing Yoga – all count as exercise”
Physical inactivity can open the gates for all possible diseases. To avoid this make sure you exercise for at least 40 minutes per day. Exercising doesn’t necessarily mean going to the gym. A brisk morning walk, jumping jacks, or an hour of refreshing Yoga – all count as exercise. The best way to burn fat is to practice regular heart pumping exercises or cardio. Most importantly make sure you revise your workout regularly.
Eat Healthy Fats
“Don’t ditch the fats, but opt for healthy fat sources like nuts & olive oil”
Understand the fact that not all fats are unhealthy. Monounsaturated fats and omega-3 fatty acids are heart-healthy fats that can help you live longer. Choose a diet rich in healthy fats from foods, such as olive oil, and nuts. Almonds are perhaps the best source of healthy fats.
Get Adequate Shut-eye Time
“Sleep deprivation impairs functioning of the appetite regulating hormones leptin & ghrelin”
Research shows that people who sleep less than 7 hours are obese compared to those who get longer, better quality sleep. The average sleeping time required for an adult is 8 hours, and unfortunately, most of us do not get even 7 hours of proper sleep. Lack of sleep can also make you feel hungry, as the appetite regulating hormones leptin and ghrelin begin to function irregularly. Your stress hormone cortisol is also increased when you have less sleep.
Watch What You Eat
“Instead of restrictions that eliminate entire food groups, follow a balanced diet for complete nutrition”
To become fit it is of prime importance that you watch what you eat. Design a proper meal plan that includes all the necessary nutrients. It is highly recommended that you consult a dietitian and get a customized meal plan after checking your body fat and muscle mass.
The “Don’ts” of Weight Loss
Doing things is easy, but giving up certain things can be quite a challenge. Unfortunately, there’s no gain without pain, so here’s a list of stuff you shouldn’t do!
Never Skip Breakfast
“Skipping breakfast increases the risk of unhealthy food cravings through the day”
Many weight watchers try to skip meals to lower calorie intake, especially breakfast. When you skip your breakfast, your body has no fuel, and your metabolism level goes down. You get tired in no time and begin to crave every possible unhealthy snack by mid-day, and then you end up ordering a pizza for lunch. To avoid all this, make sure you never skip breakfast.
Don’t Take the Elevator
“Stair climbing is one of the most efficient exercises, burning calories & toning the glute & leg muscles”
Do you work in one of those tall buildings where your job involves sitting all day? Follow this one small tip and lose a few pounds quickly. Stop taking the elevator, instead go for the stairs. If your office is on 7th or 8th floor how about an elevator for the first four levels and then taking the stairs? You tone your calves, thighs, and butt when you take the stairs.
“Smoking impairs performance & it also impairs abdominal fat burning”
It is no surprise that smoking is injurious to health. Other than deteriorating lung health, nicotine prevents the process of fat-burning in the abdomen. Research shows that smokers have a high-level of fat compared to nonsmokers. Now you have one more reason to quit smoking! Go ahead stop it right away!
Exercising and dieting can help you get halfway towards the goal of becoming fit. To reach the goal, ensure you make a few changes to your lifestyle. Avoid sitting for long hours as it is highly injurious to your health. Stay active! Stay fit!