W.O.W. (Wonders of Walking)
Everybody is aware of the benefits of walking, but the procrastination has to be conquered. Walking not only burns calories obviously leading to weight loss, but also helps to keep cortisol levels in check – a hormone responsible for stress eating.
A walk can also relax your mind, elevate your mood, and help you have a good night’s sleep. The next time you dilly-dally about going for a walk, remember that you can burn up to 150 calories in just a half-hour of walking.
Eat at Regular Intervals
The next time you think about drastically reducing your caloric intake in an effort to lose weight, think again. Starvation is the worst kind of weight loss.
Starvation mode targets muscles for the release of energy and leads to the body conserving more calories, thus increasing fat storage. In contrast to this, eating at regular intervals (e.g. every 2-3 hours) helps to increase the metabolic rate because the body is being fed regularly. It’s like keeping the body in gear mode which helps target fat, hence aiding in weight loss.
The key is to stick to small portion sizes. This will help boost the energy levels, increase satiety, and also help to curb levels of cortisol – the stress hormone.
Snooze to Loose
Sleeping might not help to lose weight, but deprived sleep will increase your weight and the size of your waistline.
Lack of sleep affects the hunger and satiety hormones, ghrelin and leptin. When you are wide awake at night, just tossing and turning, your mind is actively thinking about the foods you have stored in your kitchen as there is an increased production of ghrelin.
Ghrelin signals your brain that it’s time to eat and the next moment you find yourself indulging in the wrong foods and larger portions thus leading to weight gain. Leptin, on the other hand, signals your brain to stop eating. But in a state of sleep deprivation, leptin levels decrease, signalling your brain to eat more food and making you crave energy-dense, high-carbohydrate foods.
Set Smart Goals
Regularly eating small meals may help you get into the habit of doing so, and make it more likely that you will stop eating and be satisfied at the end of each meal. Also, you will be less likely to think of and crave foods in between meals, especially the wrong foods.
Plan in advance for your meals and try making a schedule for timely eating. This will become a habit and send signals in case you are planning to skip. Long gaps between meals might lead to eating larger amounts of food or calorie-dense foods.
Be determined and motivated. Keep a post-it on your desk or set food and water alarms reminding you to eat on time. On the larger front keep pushing yourself to achieve your goal. Stay Positive.
Water is the only beverage that contains zero calories, it really has no equal. The body requires to be nourished with water at regular intervals. Dehydration may confuse your brain between thirst and hunger and may lead to overeating. Drinking water at regular intervals helps you feel full and will stop you from consuming high-calorie beverages and snacks that may lead to weight gain.
Drinking water before, during, and after meals help to aid in digestion and absorption of nutrients. In case you don’t enjoy drinking plain water, flavoured water is a good choice. Add some mint, coriander, lemon and some chopped fruits of your choice in a bottle of water but do not add any sugar or other sweeteners. It is best to store it in the fridge, but it can be stored at room temperature too and will last for a day.
Drink at least 8-10 glasses of water per day.
Usually, high caloric foods (especially junk and sugary beverages) are considered choices for mood-enhancing. But there are many healthy foods that research has proved to elevate mood. Spinach, walnuts, almonds, banana, curd, eggs, oats, and coconut water are some of the effective stress-busting foods.
Scientifically, each food helps decrease cortisol levels in its own way – cortisol is the main culprit for feeling stressed. Once cortisol levels are diminished, you instantly feel a whiff of relaxation. Add these foods to your meals for a happy, relaxed body.
So, build a lasting friendship with these health buddies for a fitter and a happier life.