Tricks for a Lazy Person to Lose Weight
To lose weight you have to burn more calories than you consume. And to burn calories, you need a proper balanced diet with a regular workout or exercise routine. But even if you don’t have the time or you lack motivation to be physically active, you can still lose weight by following a lot of simple but highly effective strategies.
Here are 9 strategies that can help you lose weight:
1. Buy Ready-to-eat snacks
Having snacks in between your 3 big meals help you curb your appetite. Select healthy snacks that help you feel full. Snacks which include complex carbohydrates, protein, fiber and good fats. For eg. you can opt for roasted channa/chickpeas, fruits, vegetables, yoghurt, nuts and seeds, etc. These provide bulk to your appetite and are easily available.
2. Shorten your shopping trip
Eat before going shopping, as this will help you to keep a check on your cravings. And will also help you purchase only the required items on your list. Select healthy options like whole wheat pasta, brown rice, multi-grains, wheat flour, etc.
3. Eat slowly and learn portion control
Controlling your portion size is key to weight loss. Always be a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Fill your plate with healthy options. For e.g., fill half of the plate with fresh fruits and veggies. You can consume rice, but instead of 1 cup, serve yourself ½ a cup. Or even better, choose brown rice.
4. Balanced meals
A healthy diet will control your appetite by providing you all the essential nutrients. It should include all the basic essential nutrients required for optimum functioning of the body.
5. Keep yourself hydrated
Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water a day to help remove toxins from your body and boost your metabolism naturally.
6. Watch the oil and butter
Use nonstick cookware to lessen the amount of butter and oil while cooking. It will help you cut down on calories and preparation time.
7. Sufficient and deep sleep
Lack of sleep lowers levels of leptin in your body, with the result being that you feel hungrier. Canadian researchers observed the connection between sleep patterns and obesity and found that people who slept 5 to 6 hours a night gained 4.5 pounds more than those who slept for 7 to 8 hours. So a minimum of 7-8 hours of sleep is necessary. With sufficient sleep, it is even easier to control unnecessary food cravings.
8. Savor a night time snack
There is nothing wrong with a post dinner snack. The problem only arises when the snack is unhealthy. Choose healthy and filling snacks. For eg., air-popped popcorn (without butter and oil) is filling and is packed with whole grains, antioxidants and fiber. High fiber helps you keep your blood sugar in control and hence you feel fuller for long durations.
9. Exercise is important
Exercise helps you curb your cravings and lose weight in a healthy way. It increases the energy expenditure and burns calories and even adjusts the signals of satiety to reduce food intake.
The above strategies will not just help you lose weight, but will even boost your immunity and keep away diseases. Ideally, if you can even exercise along with following the above mentioned strategies, the benefits will multiply for your health and overall fitness.— this article is written by a dietitian @ FitHo
7 Natural Ways to Curb Your Appetite
Appetite is both a psychological and physical phenomenon. Sometimes we eat when we’re bored, stressed, or just because it’s “time” to eat, even though we’re not feeling hungry. Making simple alterations to our diet and lifestyle can greatly impact our body and long term health.
1)Don’t skip Breakfast: Skipping breakfast or having an unhealthy breakfast will make you lethargic through the day. Your body needs food to run efficiently and depriving it of breakfast will eventually lead to health problems. Always start your day with a healthy breakfast.
2)Keep yourself hydrated: Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink
at least 8-10 glasses of water to help remove toxins from your body and boost your metabolism naturally.
3)Exercise is important: Exercise helps curb your cravings and lose weight in a healthy way. It increases energy expenditure, burns calories, adjusts the signals of satiety and reduces food intake.
4)Balanced meals: A healthy and balanced diet will control your appetite and provide you with all the essential nutrients. When our body receives all the essential nutrients, it will functionally optimally and will keep us from over eating.
5)Snack healthy: Having snacks in between your 3 big meals also help curb your appetite. Select healthy snacks with complex carbohydrates or healthy fats. For eg., you can choose between roasted channa, fruits, vegetables, nuts and seeds, etc. These keep you full for a longer time.
6)Eat slowly with controlled portion: Controlling your portion size is a key to weight control. Always be a smart selector when filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full.
7)Get enough sleep: A shortage of sleep lowers levels of leptin in the body, leading to poor control over diet and unnecessary cravings. A minimum of 7-8 hours of sleep is necessary every day. It can keep a control on your appetite.— this article is written by a dietitian @ FitHo
The Exercise to Control Appetite
Many people try fad diets, pills, surgeries and herbal supplements to control their appetite in order to manage their weight. Lately exercise is being used as a more effective tool to curb hunger. Recent studies have suggested that if you stick with the right kind of exercise, you may change how your body interacts with food. Exercise does more than just burning calories it also regulates your hormones. Let us explain you what exercise does to our body -
Effect on Appetite Hormone: Many studies have shown that a vigorous 60-minute running affects the release of two key appetite hormones, ghrelin and peptide YY. Ghrelin is the only hormone known to stimulate appetite and peptide YY suppresses appetite. It has been found that the running session caused ghrelin levels to drop and peptide YY levels to increase, indicating the hormones were suppressing appetite. However, a weight-lifting session produced a mixed result. Ghrelin levels dropped, indicating appetite suppression, but peptide YY levels did not change significantly.
Intensity of Running: Intensity of running can also affect whether you’ll be stimulating or decreasing your appetite after doing the activity. Higher-intensity have better appetite-suppressing effects than lower-intensity ones.
Watch your Diet: Quality of food is more important than quantity of food in a healthy diet, so you should keep a check on nutritional quality of food. A balanced diet of complex carbohydrate, protein, fat, vitamin and minerals is really important for runners. Balanced meals for runners should comprise roughly 20 percent fat, 60 percent complex carbohydrate and 20 percent protein. Complex carbohydrate like grains and vegetables provide slow and steady fuel. Protein is essential for both tendon and muscle repair. The more often you run and the further distance you cover, the more repair work there will be for your muscles. Monounsaturated fat such as present in olive oil, flax seeds oil, nuts, and avocados are the healthiest fat to consume to obtain your fat calories. Also include enough water throughout the day to keep fluid levels up.
Running also helps in keeping your heart young, and strengthens your muscles and bones. But running too far, too fast, too soon can strain your muscles and put you at risk for injury. Try to avoid slanted and uneven pathways. It is best to run on soft and flat ground. But if running causes you pain, stop and take a break. See a doctor if the pain continues for more than a few days.
Exercise here is referred to a mid to high intensity workout that includes running, jogging, strength training, interval training. But unfortunately walking as a form of exercise marginally seems to affect body’s satiety (ability to stay full) mechanism as compared to the above mentioned form of exercise. Also for good results stick to an exercise routine for several months.— this article is written by a dietitian @ FitHo
Yoga Poses to Curb Appetite
Curbing appetite is the biggest hurdle for anyone trying to lose or manage weight. Even if you get enough physical activity in your daily routine but do not manage to control what you eat then losing weight can be next to impossible. So how do you really get to the bottom of this weight problem and solve this problem of eating more than required by your body? Well here are some easy to do yoga poses that may help you control your urge to eat. These yoga poses help control food cravings by helping the body regulate the release of hormones that control appetite (both the hormones that increases appetite as well as decrease appetite and cravings).
Warrior pose II : Stand straight with feet together. Take a large step towards the left and bend the knee as in a lunge. Keep the right ankle facing outwards. Bring both hands out on the side and hold it there for a few seconds.
Downward dog pose: Lie down on your belly and then raise your hips keeping your feet and hands on the ground.