We all have some bad habits that make us indulgent and consequently lead us to the path of poor health. The latter causes the traits of improper body weight and lower confidence, and if left unchecked, can severely dent the way we look at ourselves. Losing weight in a calculated and linear way could save us the trouble of falling ill and spending our hard-earned money on medicines.
If you too have a flabby appearance, too much belly fat, improper sleep patterns, and a less-than-favorable lifestyle, it’s time you consult a wellness expert and fitness coach virtually to know how you may make better changes to your lifestyle by losing some weight faster.
As you shed some extra pounds (especially on your belly and lower body), you would have better levels of blood sugar, blood pressure, and cholesterol. These three factors alone would help you get the most of your daily activities with more agility and energy. Persisting with them would make the benefits more permanent.
Then there is a newer level of problems. It is for people who have already identified where they are lacking in determination. They could even be working out once a while and following an active lifestyle too, but the excess flab on their arms, belly, thighs, and butts simply refuses to move.
Our Virtual Health experts came together to list a few common factors that plague most of the population in the world. Here’s what could be wrong with their routine and how they can make changes to lose some weight faster than usual:
Getting too many of your daily calories from carbs, sugars, and fats is one of the most common ways people sabotage their weight loss efforts. Your body takes twice as long to digest protein compared to carbs, thus making you feel fuller and satiated for longer.
Furthermore, protein consumption stabilizes blood sugar levels and reduces cravings. Some great sources of this nutrient are lean beef, poultry, fish, eggs, Greek yogurt, cottage cheese, nuts and nut butter, protein powder, and whole grains such as quinoa and collard greens.
How is sleep connected to weight loss? Well, here’s the deal – if you’re not getting enough sleep, you will have a lot of trouble trying to shed that extra fat. It is so because your body produces two hormones called leptin and ghrelin when you are asleep. While leptin stimulates a feeling of satiation during a meal and tells you when you’re full, ghrelin increases your appetite.
Researchers at the University of Chicago have found that not getting enough sleep elevates ghrelin levels and reduces leptin levels and increases ghrelin levels causing increased cravings for sugary snacks during late-night hours. This leads to obesity and faster weight gain and can cause severe health risks.
When you try to cut off certain foods altogether, you crave them even more with time. Your diet may be going fantastic right now but like with most people, there will come a point when you will want to call it quits and indulge in your favorite unhealthy foods.
Many people think that they have to give up what they love when they’re on a certain diet, which includes diets that cut out carbs, sugar, gluten, dairy, or fat. This can make a diet unsatisfying and sometimes even unhealthy, especially if you’re cutting out a macro.
Unfortunately, this habit follows you till adulthood and you continue to do it thinking it’s harmless to have a tiny bit of everything delicious in the fridge. You’ve just consumed several extra calories which can add up if you do it every day. Plan your meals and avoid snacking unnecessarily.
The solution: Our wellness experts recommend eating your favorite food in moderation and to stay disciplined with portion control. This would keep you away from the habit of eating an “unhealthy” snack now and then and would help your metabolic process speed up a bit.
Most of us have been grazing since we were kids. We would open the fridge every time we pass it and graze the fridge, have a slice of that cake here, and have a spoon of Nutella there and maybe a cookie or two. Then comes the habit of having some sugary or soft drinks or maybe even some alcohol to set the tone up.
Expert’s tip: Evidence-Backed Vedic Ways Of Losing Weight
These habits are easy to form but difficult to leave. The worst thing is that one continues to do it thinking it’s harmless to have a tiny bit of everything delicious that’s therein the refrigerator. You’ve just consumed several extra calories which can add up if you do it every day. Plan your meals and avoid snacking unnecessarily.
Eating while browsing the internet, driving, going through your Instagram feed, or watching television may cause you to overeat. The solution is to stop eating when you’re focusing on other things or stop getting distracted while you eat. This also helps you savor the taste for longer.
Try to eat slowly so that you can enjoy and respect the nutrients in your food. Chewing more triggers the brain to think that you are eating more, allowing you to eat less than you normally would. This is the basis of mindful eating, a conscious process that helps in enjoying the process spiritually.
You’re not drinking enough water You’re already dehydrated by the time you are thirsty so avoid waiting too long to rehydrate. About 70 percent of your body is water, therefore, try your best to have 8 or more glasses of water per day to replenish your system.
Here’s a nutrition table of water:
Iron -- 0
* Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The above values are taken from Wikipedia and are verified by USDA.
When you’re dehydrated, you might feel hungrier, even though it’s not your next meal time yet. Instead of reaching out for a snack, have a glass of water and see if you feel better. Always carry a bottle of water with you so that you are hydrated throughout the day. Drinking plenty of water will also ensure you don’t eat too much during your meals.
Even if you exercise intensely every day, you need to focus on what you put in your body. Exercise is a way to burn some extra calories, tone and condition your muscles and improve your cardiovascular health. The benefits of exercise are countless, but it cannot replace a healthy diet.
Therefore, no matter how much you exercise, avoid rewarding yourself each day with unhealthy food — it will only add more calories than you spent during your sweat session.
Sadly, yes. There is no fixed and universal approach to losing extra flab on your body. What may be some extra fat for a short person may not be as such for the other person of a different height or BMI or vice versa.
It is thus important to tell your fitness trainer about what your lifestyle and health goals are before creating a systematic plan and schedule to stick to for a fitness program. This would help both of you avoid a lot of misunderstandings and would also help you use your time better.
Beating obesity is not that difficult, after all!