Can’t follow diets and still want to lose weight?

Can’t follow diets and still want to lose weight?

want_to_lose_weight_Livelifemore_diet_clinic

 

You are a busy mom or a working professional or just lazy to do something to loose weight and still keen to be in shape..and have many excuses like…

  • I Have No Time to Cook For Myself
  • I Keep Candy and Chips Around for My Kids and Can’t Help Eating Them
  • I Can’t Survive Without Something Sweet
  • I’m a Total Carb Junkie…can’t stay without chapati and rice..

I understand you want to, but can’t follow diets so I am going to help you with some easy to follow simple things which will help you to shed those extra kilos.

Tips to lose weight naturally ….

  1. Drink green tea. It has been shown in many studies that the green-tea drinkers burn more calories than those who don’t take green tea. This difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.
  2. Avoid calories in a glass. Monitor your intake of juice, soda, coffee and even low-calorie drinks. These sugar laden drinks may suppress the metabolism of fat, making it tougher for you to burn those calories.
  3. Buy a set of light weights. Believe me….it’s a onetime investment you’ll never regret. You might not have time to hit the gym, so this seems a better option. Strength training builds lean muscle tissue, which burns more calories at work or even at rest and thus it can turn you into an energy-burning machine. The more lean muscle you have, the faster you’ll slim down.
  4. Avoid salt. Salt has sodium which contributes to water retention, making you look and feel bloated.. So keep an eye on your sodium intake, and that may mean not adding salt to salads or fruits and raitas and also ditching the saltshaker. Hidden sources of sodium include soups, canned foods, and drinks, salty snacks such as chips and biscuits and many prepackaged foods.
  5. Spice up your food. Eating spicy peppers can boost a person’s basal metabolism because Capsaicin, a compound found in spicy foods like cayenne peppers, may increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What’s more, eating chillies and hot  peppers may reduce your appetite and helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chillies or salsa with hot peppers and and watch the weight come off faster.
  6. Get adequate sleep. Sleep deprivation may make you fat and not just because you’re susceptible to cases of the late-night munching on biscuits or chips while watching TV or reading a book. Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours. So don’t lose your sleep time and you’ll be rewarded with an extra edge when it comes to shedding kilos quickly.
  7. Go for an evening walk. Exercising at any time is good for you. But evening activity may be surely beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it high for another two or three hours, even after you’ve stopped moving. Thus, dinner calories have less of a chance to take up permanent residence in your body.
  8. Eat every meal. Skipping meals will not make you lose weight faster. This strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat even if you consume the same food as always your body will be slower to use the calories as fuel, thus creating a backlog of unwanted kilos. If a very hectic and busy day makes a sit-down meal impossible, munch almonds or a piece of fruit or anything that will keep you from going hungry.
  9. Add atleast 20 minutes of exercise per day. If you’re on a weight loss diet, you’re probably already working out a couple of times a week. But whether you exercise or not, you can get a add up on all those other weight-loss efforts by doing a little something extra each day. Take the stairs instead of the elevator, walk to the bus, train, or all the way to the office and ladies… window-shop with your friend rather than sit over coffee. Twenty minutes of moderate exercise a day means you’ll burn approximately 700 calories.
  10. Water..Water..Water : Drinking enough water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you reduce your supply, you’re likely to slow down that process, meaning it’s more difficult for you to burn calories. Atleast eight glasses a day (at least!!) will keep your system running smoothly.
Want to live longer? Sitting more may result in living less, so move more

Want to live longer? Sitting more may result in living less, so move more

sitting-at-officeNew research suggests 60 to 75 minutes of daily moderate-intensity physical activity is needed to combat the dangers of sitting 8 hours a day.

It has been long suspected that sitting a lot, at work or at home, is not healthy. Previous studies have found that prolonged sitting can raise the chances of heart disease, various cancers and an earlier death.

Think a quick walk around the block is enough to ward off the health risks of sitting at a desk all day? Think again. New research shows the longer you spend sitting, the longer you have to be physically active to avoid a higher mortality risk.

Adults need aroubrisk-walk-factnd 60 to 75 minutes of daily moderate-intensity physical activity — such as a brisk walking or cycling — to fully eliminate the increased risk of death associated with sitting for 8 hours a day, according to research published this month in the medical journal “The Lancet”.
The paper is based on standardized data from the 2009 Canada Fitness Survey and 15 other international studies involving more than one million people around the world, with a followup period ranging from two to 18 years.

Not surprisingly, researchers found a clear association between a higher risk of dying and increased sitting time coupled with lower levels of activity. (Earlier research has linked too much sitting with an increased risk of death from cardiovascular disease, cancer, and it’s also a potential risk factor for many chronic conditions.)

When compared to a particularly fitness-conscious referent group — highly active people who sit less than four hours a day — mortality rates during the followup period were 12 to 59 per cent higher for less-active groups. Among the most-active group, there was no significant connection between time spent sitting and mortality rates, the research notes.

“It’s a positive message,” says lead author Ulf Ekelund, from the Norwegian School of Sports Sciences and the University of Cambridge. “You can actually offset the risk of long sitting hours by being physically active, but you need to do a lot of physical activity — at least an hour per day.”

That’s a much higher amount than the current Canadian physical activity guidelines, which recommend 150 minutes per week of moderate to vigorous-intensity aerobic physical activity for adults aged 18 to 64.

Statistics Canada data shows only 15 per cent of Canadian adults meet these guidelines and, on average, adults spend 9.5 hours a day being sedentary.

With those dire numbers in mind, several Canadian physical activity experts raised red flags about the new paper’s high activity level recommendation.

“If you tell someone you need to exercise 60 minutes a day to decrease your mortality, and they can’t do it, it sets them up for failure,” says Catherine Sabiston, an associate professor in the University of Toronto’s Faculty of Kinesiology and Physical Education and Canada Research Chair in Physical Activity and Mental Health. “That loss of confidence leads to not even trying.”

Dr. Mark Tremblay, director of Healthy Active Living and Obesity Research at the Children’s Hospital of Eastern Ontario Research Institute, praised the new research for looking at such a large population size, but raised concerns about its potential public health message — that you can “sit all you want, as long as you get your exercise.”

“More sitting is associated with increased risk of death — no matter how active you are,” stresses Tremblay.

Tremblay is also chair of the Canadian Society for Exercise Physiology’s guidelines research and development committee, the organization behind the Canadian physical activity guidelines.

The guidelines for adults will be revised within the new couple of years, he says, to reflect a more holistic approach to physical activity — that the “whole day matters,” including time spent sitting, sleeping, walking, and working out.

It’s a change already seen in the guidelines for youth between the ages of 5 to 17, which recommend at least an hour of moderate to vigorous physical activity each day, several hours of light physical activities, a solid night’s sleep and no more than two hours of recreational screen time a day.

When it comes to physical activity, “everything counts,” says Ekelund. “If you’re inactive, doing just a little physical activity is important. The more the better.”

And according to Tremblay, “the best thing is to move more, and sit less.”

The Lancet paper is part of a four-part series on physical activity, which also focuses on the need for collaboration between schools, sports and recreation departments, and urban planning, transportation and environmental sectors to increase physical activity rates around the world.

There has been little progress made in upping these rates, the research notes, with 23 per cent of the global adult population and 80 per cent of school-going adolescents failing to meet the current World Health Organization recommendation of 150 minutes of moderate-intensity exercise every week.

An additional papered on the global economic burden of physical inactivity pegged it at a whopping $67.5 billion (U.S.) in 2013.

Estimated economic burden of physical inactivity

Canada: $1.5 million

United States: $37 billion

Brazil: $3 billion

United Kingdom: $3 billion

India: $1 million

Figures in Canadian dollars.

Source: The Lancet, 2013 data

Source: https://www.thestar.com/life/health_wellness/2016/07/28/sitting-all-day-take-a-brisk-walk-for-an-hour-to-reverse-the-damage-experts-say.html