Can’t Afford A Personal Trainer? Use These 5 Old School Tips To Shed Those Extra Pounds
Most of us begin the New Year with a resolution to lose weight and follow a healthy lifestyle. Exorbitant gym subscriptions and investing in personal trainers, notwithstanding, even the most steadfast resolve is tested and eventually wanes in the wake of mundane daily drills and packed schedules. If resolve is not lacking then finances may dent the ability to pursue a demanding fitness regime. So for those who like to keep things simple, here are five old school yet effective ways to fight the flab without burning a hole in your pocket.
- Plan Your Meals
Fix a time and number for your meals you want to consume. Pick a time when you are neither too hungry nor too rushed. This will ensure that you do not overeat and consume food till it suffices your body and get enough time to chew the food properly. Without a chalked out plan, you may either end up eating during any time of the day or may skip meals altogether.
Grabbing whatever is in sight and eating randomly is another habit that can take a toll on your overall health. Even if one consumes healthy food arbitrarily, it can add extra calories. Hence, avoid snacking randomly on junk or processed food.
- Drink Water
Drinking water (6-8 glasses) throughout the day in regular proportions has innumerable benefits and losing weight is one of them. Water acts as an appetite suppressant and hence experts recommend drinking water before meals. Drinking water before food intake can make you feel fuller thereby reducing the quantity of food intake. Also, water is linked with reduced calorie intake. Since water is naturally calorie-free, it can be replaced with beverages which have high calories and sugar. Ditching aerated drinks can help reduce the risk of long-term weight gain and obesity, especially in children.
Emotions like anxiety, boredom, and anger often lead to mindless eating and drinking water can help dealing with these as well.
- Slow Eaters Burn More Calories
Ayurveda suggests that slow and thorough chewing can lead to a strong digestive health as it helps in segregating food’s indigestible components from necessary nutrients. In our fast paced lives, most of us have fallen into the trap of leading a very sedentary lifestyle which essentially means – eating foods with low nutritional value and with a high speed. According to a study, it takes 20 minutes for the body to realise that the stomach is full and during those 20 minutes one often ends up consuming unnecessary portions.
Chewing food properly can mix the food thoroughly with saliva making digestion an easy task. Eating slow and for a longer period of time also leads to drinking more water during the meal which helps in making the stomach feel full and thereby prevent over eating.
- Walk More
Walking an extra mile or walking during office hours can not only help you stay fit but also help you shed those extra kilos. It is not an unknown fact that people who are physically active burn more calories. Walking can help burn calories. Experts point out that brisk walking for 30 minutes every day can help you burn around 150 calories. Set a reminder in your phone to take a break of 5 minutes and walk around within the office. Indulge in a 5-minute walk after every meal.
Moving helps in metabolising fat and burning calories. Though it is not a very big strategy to lose weight but doing it consistently can certainly aide you in the weight-loss journey. Walking can also reduce stress levels, which is known cause weight gaining.
- Get Enough Sleep
It is true that getting required sleep (6-7 hours) can help prevent weight gain. To start with, sleep deprivation leads to mood swings and stress that make a person eat more. Sleeping early also stops late-night-snacking as one is likely to consume more calories when awake. Sleep is also indirectly linked to leptin and ghrelin, hormones that help control hunger. Lack of sleep depresses leptin, a hormone that is produced in your fat cells. When leptin is compromised the stomach feels empty. Insufficient sleep also produces more ghrelin, a hormone that stimulates hunger.