Who doesn’t want to be lean and slim effortlessly?
Physical activity or exercise has numerous physical, emotional and mental benefits, but it does not necessarily mean that you will easily shed pounds if you engage in it.
Some people hate exercise and aren’t motivated to push or challenge themselves – they just don’t get the same endorphin release that others do.
Those who are reluctant to exercise need external motivators to keep going, such as the promise of improving their overall health, looking good, or because a doctor has told them they have to do it to stay alive.
Our ancestors remained active out of necessity, not choice: they had to move to hunt for food.
After they had eaten their fill, they stayed to conserve energy because there was nothing else to do.
When food supplies dwindled, they would be on their feet, hunting again.
Resting is a natural human tendency, so don’t stress if it’s what you like to do.
With advances in technology and labor-saving devices, the world is now available at our fingertips, and even minimal movement seems to have taken a back seat.
That’s why we bloom sideways.
Is that bad?
It depends on how much weight you gain.
One 2021 study published in Annals of Epidemiology found that people who entered adulthood with a body mass index (BMI) in the normal range and later became overweight—but never obese—tend to live the longest.
Adults in this category lived longer even than those whose BMI remained in the normal range throughout their lives.
However, those who started adulthood obese and continued to gain weight had the highest death rates.
So a little extra weight is fine as long as it doesn’t get out of control.
Any healthy person can lose weight without exercise – you just need to adjust your lifestyle and a little discipline.
Prioritize what you love to do instead of struggling to achieve unrealistic goals.
Try some of the following tips to help you trim.
Chew your food thoroughly and savor each bite before swallowing to help you feel full faster. — AFP
> Hydrate with water
Be sure to drink two glasses of water after waking up to “activate” your internal organs.
Water will help you remove all toxins before the first meal of the day.
Water helps regulate body temperature, lower blood pressure, transport nutrients and oxygen to various cells, and maintain optimal kidney function.
Replacing sugary and alcoholic drinks with water can help reduce your daily calorie intake.
you feel hungry, you may actually be thirsty or even slightly dehydrated.
Therefore, do not reach for snacks, but first drink a large glass of plain water – and ideally wait 30 minutes before eating.
Drinking water before a meal can help you feel full and reduce your overall food intake, which can lead to weight loss over time.
If plain water doesn’t appeal, try adding slices of fruit like orange or herbs like mint, lemon and rosemary for extra flavor and nutrients.
> Eat slowly and consciously
Instead of chewing hard food, especially poultry and meat, chew thoroughly.
Some time ago I visited a wellness resort where we were told to chew each bite 27 times and taste all the flavors before swallowing.
The food almost turns into a liquid as it goes down the throat.
Not only does this increase the amount of nutrients absorbed by the body, but it is also easier on the digestive process.
Additionally, chewing longer also helps develop a stronger jaw and chin, suppresses hunger and fills you up faster, helping you on your weight loss journey.
> Load up on fiber and protein
You don’t have to eliminate all carbohydrates, just cut down on overly processed ones, like white bread and pre-packaged foods like cookies and crackers.
This is because such food is quickly digested and converted into blood sugar.
Instead, consume more protein and fiber.
Protein takes longer to digest and reduces the level of the hunger-regulating hormone ghrelin, which makes you feel fuller for longer.
Fiber expands in the intestines like a sponge, so it is a natural appetite suppressant.
It also moves through your intestines faster, which signals to the brain that you’re full.
Along with lean meats and poultry, add a good mix of fresh fruits, vegetables and whole grains to round out the rest of your meal.
Even taking a five-minute deep breathing break at work can do wonders for reducing stress levels. — AFP
> Reduce added sugar
Sugar by itself doesn’t tip the scale, but it’s usually found in foods that are high in calories.
Whether it’s soft drinks, tarik or sweets, it should be the first thing you eat if you’re trying to lose weight.
Sweets are also hidden in all kinds of foods, from salad dressings to dips and canned fruit, so don’t be disappointed that you’re eating a healthy salad when you’ve slathered your greens with salad dressing.
READ ALSO: You wouldn’t expect to find sugar in these foods
When it comes to caffeinated drinks, skip sugar, honey and cream if possible as they can add calories quickly.
Black tea or coffee is best, but if you’re like me, you should add a little milk, opt for skim or low-fat instead of full cream.
By eliminating sugar, you can dramatically reduce your risk of heart disease because too much sugar in your diet increases your risk of high blood pressure, obesity and diabetes – the three main risk factors for heart disease and cardiovascular decline.
READ ALSO: What you can do to reduce your risk of heart attack and stroke
> Manage your stress levels
This is hard for everyone, but we have to try.
When the body is under pressure, it releases the hormone cortisol, which is associated with increased appetite and fat storage.
Excess cortisol levels can increase appetite and cravings for energy-rich, comforting foods.
High cortisol levels over time are also associated with the accumulation of abdominal fat.
Take time every day to do something to reduce your stress levels: laugh, read a good book, play with your pet, or simply breathe deeply.
Find a quiet corner at work, close your eyes, and set aside five minutes mid-morning and mid-afternoon for a few rounds of deep breathing, inhaling through your nose and exhaling through your mouth or nose.
Do it again in bed, just before going to sleep.
> Get a good night’s sleep
Your body relies on sleep to restore and repair itself, and getting enough rest can also benefit your weight loss efforts.
There is increasing evidence that people who sleep too little have a higher risk of weight gain and obesity than people who sleep seven to eight hours a night.
Lack of sleep alters your endocrine function and metabolism by affecting the production of the hunger-regulating hormones ghrelin and leptin.
This can make you feel hungrier than usual, making you more likely to crave unhealthy snacks.
It’s no surprise that when you’re exhausted, it’s harder to control your impulses for comfort foods like biscuits, chocolate and ice cream.
Practice good sleep hygiene by going to bed at the same time every day, turning off all devices two hours before bed and ensuring a comfortable room temperature.
Revathi Murugappan is a certified fitness trainer who tries to fight gravity and continues to dance to express herself artistically and feed her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Nor Star nor does the author make any warranty as to the accuracy, completeness, functionality, usefulness or other guarantees with respect to such information. Star and the author disclaim all liability for any loss, property damage or personal injury suffered directly or indirectly as a result of reliance on such information.
