Obesity is a by-product of modern life that has reached epidemic proportions today. We share some easy weight loss tips which will help you face the challenge and lose some serious weight, without really sweating.
No man ever enjoys doing oppressively hard things. There are exceptions, but if you are reading this, you aren’t one. I am not judging here as I am a bit sluggish myself.
From time immemorial, we humans have been searching for easy ways to attain longevity and health. Today, while we face blood pressure, hypertension, and other harassments of modern life, “weight loss” is a topic that might intrigue ‘Pizza’ and ‘Pani Poori’ lovers alike. Whereas blood pressure and hypertension are more complex, losing weight can be relatively simpler if not
triggered by a medical complication or it does not have a genetic component.
There is no denying the contribution of a sedentary lifestyle in obesity, as physical activity helps in losing bodyweight. Our body consumes calories for different forms of activities. Fat accumulation is the result of an imbalance between energy accumulation and expenditure, as the excess calories we consume get stored in our body as fat.
Obesity is a product of the modern world as we have witnessed a steep rise in obesity among the millennials. There could be social, cultural, and economic reasons behind such changes. In last two decades, we have witnessed tremendous growth and technological advancements which have deeply impacted our life. Be it motorized transport or machine-aided work, physical activities related to our home or work life has reduced drastically. For example, there is a steep decline in the number of school children walking to their respective schools today.
According to a survey conducted by World Health Organization in 2016, 40% of world’s adult population (18+) were over weight.
But, overweight issues are often the result of our actions and choices.
If you are yet to streamline your daily fitness drills, fret not, as you are not alone. People often make health resolutions or at least plan to start running someday, which is a good thing, by the way. But, on the D day, they conveniently forget about it, postpone it, or simply give in to the overpowering reverse mood swings. Excuses often abound, but most lean on busy schedules. Some even pose Corona as a legitimate life threat, when they are advised to jog. Yes! Even on an isolated road on Sunday morning.
Obesity has been linked to cancer, cardiovascular disease as well as increased mortality.
In a fast-paced world, where we look for quick fixes, and shortcuts, I will have to disappoint you by telling that there is no quick, one size fits all solution to obesity. Losing weight is challenging and if you want to achieve some degree of success, you need a serious-minded approach.
So, can you lose weight without exercising? Before I answer the question, I would like to share some facts which will help you grasp the issue better.
Metabolism plays a key role in maintaining healthy body weight. The speed of your body’s metabolism is commonly known as “Metabolic Rate”. Many factors regulate our metabolism. The faster your metabolism, the more calories your body will burn. It is the reason why some people can eat a family-size pizza without gaining much, while others accumulate fat with few fried potato sticks. Well, life isn’t always fair.
‘Metabolism’ is a process by which our body converts what we consume into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy our body needs to function.
Every individual is different but, there are primarily two ways to curb your body weight. The first one is reactive way, where you burn the excess fat that your body accumulates as energy reserve through physical activities.
The second is a proactive approach, where you curb your protein and carbohydrates intake beforehand by actively controlling what you feed yourself.
I managed to lose 11 pounds in a month by making few changes. I had to reschedule my dinner 2 hours early and avoid non-vegetarian at night. But, your body may react differently to your approach and the results may vary as no two humans are identical.
The ultimate question is can you lose weight without working out? The question is more complex than it seems, but the short answer is “yes”.
But, there is no denying that exercise of even moderate intensity is beneficial in regulating your body weight and maintaining good health. However, various health studies suggest that banking on workouts alone for losing weight may not be a very good choice. To maintain a healthy weight or even reversing excess weight gain, we need to have a comprehensive approach and focus on our diets as well.
Much has been written about the 80:20 rule in maintaining healthy body weight, so I won’t dwell on it. In essence, it suggests weight loss is 20 percent exercising and 80 percent nutrition.
A healthy diet and exercise complement each other and are imperative to maintain a healthy body. So, if you want to lose belly fat, eating smart might help you achieve more than just exercising alone.
Here are five simple yet highly effective tips that will help you immensely in losing body fat.
Avoid fried food as oil is one of the main culprits for increased cholesterol levels. High cholesterol leads to cardiovascular diseases. Your meals should include a balanced diet instead. Supplement your food with vegetables and other fiber-rich food like fruits and sprouts. You should consume more proteins in your dinner as it takes longer to break down which makes you feel full for a longer period. That way, you will end up eating less. You may also consider switching from grain-based food to protein-rich diets which will help you in losing fat. Fish, eggs, lentils, and dry fruits like almonds are some of the protein-rich foods.
Types of food you should include in your diet daily:
|Fiber||Fruits, pulses, green leafy vegetables and whole grain foods.|
|Vitamins and minerals||Vegetables, fruits, seeds, nuts.|
|Proteins||Milk, yoghurt, paneer, cheese, soya, tofu, peanuts, chicken or fish.|
|Fats||Mustard &sesame oil, Ghee, dried fruits, almonds, cashew nuts etc.|
|Carbohydrates||Roti, multigrain breads, Rice, vegetables, pulses.|
Our lifestyle can also impact our health adversely. Due to changing trends in our work culture, many people in cities eat dinner quite late. It can affect health negatively in the long run. Avoid heavy meals immediately before going to bed and always try to have a light and timely dinner.
The digestion process starts in our mouth itself. When we chew our food, our mouth releases saliva which contains an enzyme called ‘Thaline’, which converts carbohydrates into sugar.
Moreover, when you chew your food thoroughly, you end up eating slowly which results in decreased food intake. Remember, it is not a race to the end. As a trick, try counting the number of times you chew your food to slow the process.
Multitasking is a good thing but, not necessarily while eating your meals. So, any form of distractions, be it your favorite tv show or mobile phones should be avoided while eating. Such distractions make you eat more as you lose track of how much you eat. Eating should be a celebration, not a chore. Eat your meals slowly chewing every morsel thoroughly. It can facilitate weight loss.
Cut Processed Food
Get rid of all the packaged food from your fridge. Processed foods often contain excessive sweeteners and salt in addition to other ingredients like added colours and emulsifiers which can be damaging for your body. Processed food may lack necessary ingredients as nutrients get destroyed in its processing. To compensate for the nutritional loss, food gets quantified with artificially added vitamins. Pizza, frozen meals, soda form a major part of our added sugar intake, causing many
health issues, including obesity.
Always have home-cooked meals and avoid sugary beverages completely, which spell trouble for your health as it has been linked to many health issues, including an increased risk of weight gain. You can substitute soda with green tea, lime juice, or coffee.
Keeping your body hydrated is very important if you want to remain healthy and energetic. It is imperative for running all body functions optimally. We often confuse our thirst for hunger and end up overeating, especially during summer months. Some studies suggest, drinking water 30 minutes prior to your meals reduces our sense of hunger resulting in less food consumtion. So, next time you feel thirsty, grab a bottle of water and quench it immediately. Remember, thirst can trick you into eating more.
Get Good Sleep
Some experts reccomend seven hours of sound sleep every night to rejuvinate your body. Sleeping fewer hours may have a negative impact on your health as well as weight.
A good night’s sleep is important due to its direct impact on out body’s metabolism. Simply put, people with a good night sleep burn five percent more calories. On the contrary, lack of sleep may disrupt hormones like ‘leptin’ and ‘ghrelin’ which regulates our appetite.
Stress may also have a direct impact on our health as it affects our appetie and weight.
As far as weight loss is concerned, you need to work on it consistently.
Like I mentioned earlier, there is no one size fits all kind of solution here, but you will be surprised with how much you can achieve by just altering some basic lifestyle habits.
Healthy eating has undeniable benefits. By incorporating physical activities into your daily routine you can maximize those benefits and lose extra fat.
So, start eating small portions, keep your body hydrated, eat without distraction and celebrate your meals thoroughly. All this will help you keep a check on your weight and also have a positive impact on your overall health in the long run.