W.O.W – (Wonders of Walking)
Every-body 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 in having 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 half-an-hour of walk.
Eat at regular intervals
The next time you think of starving yourself to lose weight, think again. Starvation is the worst kind of weight loss. Starvation mode targets the muscle 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 i.e. every 2-3 hours helps to up 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.
But the key is to stick to small portion sizes. This will help boost the energy levels, increase satiety and also help to curb cortisol levels – the “stress hormone”.
Snooze to loose
Sleeping might not help to lose weight, but deprived sleep will definitely up your weight and waist. 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 thus making you crave for energy-dense, high-carbohydrate foods.
Set smart goals
Regularly eating small meals will help you get in a habit and you will automatically stop eating and be satisfied at the end of the each meal. Also, you will be less likely to think and crave for 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 gives ZERO calories. Water has no replacement. The body requires to be nourished with water at regular intervals. Dehydration may confuse your brain between thirst and hunger and leads to overeating. Drinking water at regular intervals helps in feeling full and hence 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 in 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, the high caloric foods (especially junk and sugar 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, Coconut Water are some of the effective stress-busting foods. Scientifically, each food in their own way help in decreasing cortisol levels – 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 happy and relaxed body.
So, build a lasting friendship with these health buddies for a healthier and a happier life. And believe me, they will never give up on you unless you give up on them.