Working out is an excellent way to get in shape faster. However, we can neither work for more than two hours at a stretch nor can we work seven days a week. We also indulge in binge eating, thus devouring on foods that we probably shouldn’t eat on a fitness diet. So what can we do to have better fitness?
Intermittent fasting refers to the practice of selectively staying on a restricted diet to contain the bad effects of binge eating and other aspects of an indulgent lifestyle. It can help the body detox in a faster and efficient manner, and can thus take the load off the liver and kidneys.
We can remain in good shape by committing ourselves to everyday activities (like washing a car and walking a dog) and by fasting. These all might seem like trivial activities but trust us, they are not. They all demand a lot of calories to accomplish and we can try them on our way to losing some weight faster.
Festive season equates to a time of happiness and Psychology says that we all eat more when we are happy with ourselves (and those around us). However, all the happiness and indulgent eating should not come at the expense of our digestive system and fitness levels.
Our body simply responds in kind measure to what we are putting in it on a daily basis. This includes moments of binge eating too- and these careless moments often return with detrimental effects on our fitness, even if it is for some limited time.
Consulting a fitness professional online or a dietitian virtually can help you get the best of both worlds because these experts can help you see things in more health-centric terms. They are also the best people to seek some quality guidance for making important changes that can affect your well-being.
Tip: You can check out this blog post here that offers more insights about you can burn everyday calories through activities and fasting. There is more coming up next though.
Burning calories is the easiest way to lose weight. We all burn this fuel in one way or the other in our daily routine and there’s a specific term to denote it. It is called Non-Exercise Activity Thermogenesis or NEAT. It refers to the energy that is expended in all that we do every day and it is best to calculate it daily.
Tip: Here’s a daily calories burn calculator you can use for your Android phone.
You can also turn your routine tasks and activities into calorie-burning opportunities without spending hours in the gym. The Journal of Health Monitoring reports that simple activities like car-washing and walking briskly can help you lose weight faster. You would need 2.5 hours of aerobic activity and muscle-strengthening activities on two or more days per week to get the job done.
Research has concluded that the physical activity of people between the ages of 18-64 years can affect their weight loss process. Doing both for long (at least 10 mins of activity) and short bouts (less than 10 minutes of physical activity) of higher-intensity exercise can lead to lower BMI and reduced risk of obesity.
Did you know? These results can be improved by intermittent fasting and resisting temptations of binge or compulsive eating.
Every minute when you’re not lounging on the couch is a positive step towards weight loss, be it shopping, daily household tasks, or any other task for that matter. It means that most of your daily activities- be it cleaning, cooking, or going to the laundry room- act in the same manner as working out in a gym to a large extent.
The key is to simply turn off the auto mode and handle the daily tasks with a little more intensity, energy, and speed and let the burnout boost sneak in. Here’s a sample action plan:
Engaging yourself in house-cleaning activities like sweeping or vacuuming is a good way to burn about 150 kcal/hour. So now get the dual benefit of cleaning your house and burning a few extra calories. Pick up your laundry basket and keep twisting the torso for a quick oblique workout.
You get dirty when you lunge forward to pick fresh tomatoes from your garden, but you do leave behind a huge number of calories when you get up. A few hours of gardening can burn about 800 calories plus you also get the benefit of eating freshly produced fruits!
Whether it is your regular grocery shopping or a new LBD you want to purchase, shopping indirectly means walking-it burns about 240 to 300 calories per hour. Want to take it a level higher? Park away from the mall entrance and say no to lifts and take the stairs to burn more calories every single minute.
Enjoy shinning up your family vehicle as it is a fun way to workout. Cleaning your car with soap, a bucket of water, a sponge, and a hose will burn about 120 calories in 30 mins. Persisting with this task even two days a week can give you a leaner and fitter body, and a shiny car- isn’t that great?
Use the push mower for mowing your lawn and you can shed about 350-380 calories. Also, if you spend some more time raking up the grass clippings, you are likely to burn 150 calories as a bonus. We recommend you check out a few YouTube videos to know how to do it in a better way.
Don’t get bored up while sitting in classes or at your work desk, rather work for improving your body. Put your shoulder muscles at work by crunching time towards the ear. You could also tighten the core and squeeze the butt which is a great way to begin muscle toning.
Everybody knows that sedentary behavior is bad for health and waistline. Replacing sitting with standing will help you burn more calories. While it may not directly contribute to losing some extra flab, but it would prove helpful when you are aiming at maintaining weight.
Some of the options you might be able to get up off your butt during the day are train rides, staff meetings, answering a phone call, watching TV, etc. Another way to stay fit and in shape is to dance, though you should not start doing it at your workplace without prior approval!
Don’t worry there’s more in store after you finish all your daily works. Just tuck yourself in bed to spend some cozy time with your special person and you can still burn calories. A vigorous 30-minute smooching session will help you burn about 30-50 calories!
Here’s caution though: Don’t rely completely on everyday activities to lose weight because traditional aerobic activity and strength training exercises are the keys to lose weight. These routine activities can be an additional way to get you moving but they can’t replace proper fitness exercises.
Next up is the curious case of intermittent fasting that so many people confuse with dieting, and still do it all the way wrong.
We’ve been reading about a myriad of diets. No-carb, no-fat, six small meals, lemonade, cabbage soup, gluten-free, raw, clean eating diets and so many others have been confusing the crap out of us. For ages, we’ve been told that skipping meals for weight-loss leads to starvation and weight gain, but research has proved otherwise.
Intermittent Fasting is simply about skipping a meal or two every day, and not to stay hungry for hours on end. Think about it, we are fasting every day anyway while we are sleeping- extending this no-food period might be good for you.
Note that the practice of selectively skipping meals may not suit everyone, especially those who are pregnant or have any health conditions. You should talk to your doctor before making any changes to your diet. Some people mistake this restrictive eating habit refers to not eating or eating very little for long periods, such as 14 to 36 hours. This is both inappropriate and incorrect.
PS: Making buttermilk and lentils an integral part of your diet can also create a huge impact on your fitness. It would also help you lose weight faster and would still keep you tanked full of the daily dose of dietary requirements, especially the minerals like calcium and iron.
Reducing your calorie intake by 30% to 40% is most likely going to extend your lifespan by shedding your flab. Limiting food intake means that you consume fewer health nasties such as sugar and trans-fat and you lose weight, both of which help you stay away from common illnesses. You would also lose weight as an obvious consequence.
Fasting at regular intervals may also increase your body’s insulin sensitivity, thus helping you control your cravings and hunger better. If you are especially considering a weight loss diet through it alone, you should consult a professional dietitian or nutritionist online first.
Intermittent fasting (or intermittent energy restriction) isn’t a diet or a fad. It is an eating pattern that’s designed to help you lose weight or reach specific health-related goals. The following are a few types of rules that you can incorporate into your daily life to achieve a fitter and leaner body:
This pattern is great for those who want to build muscle and lose fat. It comes with some simple guidelines such as 14 hours of fasting for women and 16 hours for men every day, followed by an eight- to ten-hour window to eat as per wish. Although you’re not supposed to consume any calories during the fasting period, you may take water, black coffee, sugar-free, and calorie-free sweeteners.
Your best bet would be to fast through the night and break your fast 6 hours after waking up. Being consistent is key to keep your hormones in check. You should also prioritize carbs over fat on workout days for energy. On the days when you’re not working out, you’re should have a higher fat intake.
This stage is designed to promote fat burning and boost your energy levels. The overeating, 4-hour window, involves eating in the night to help the body repair itself, recuperate and relax. While eating, be sure to start your meal with vegetables, protein, and fat and keep carbs for last so that you can have them only if you’re not full.
You’re expected to fast for 24 hours, once or twice a week with this method. You’re allowed to drink calorie-free drinks such as water, green tea, and black coffee while fasting. After you break your fast, you can return to normal eating. This diet allows you to lose weight through a calorie deficit without limiting your food options.
The biggest issues related to intermittent fasting are lower energy levels, lack of focus, and hunger during the fasting phases which may affect your workouts. Although jumping to a fasting stage from your normal routine can be quite a shock to your system, with time and consistency, your body will quickly adapt to these changes and learn to function optimally without food.
It could be a huge concern for people with blood sugar problems, diabetes, or hypoglycemia so they should consult a doctor before making any changes to their diet plans. This is why it is important to observe this mode of fasting only after being approved by a health professional.
We understand that daily activities would never replace your workouts nor would intermittent fasting be a replacement to your dietary practices. However, these two methods can exist side by side to offer you better results over time. This is because the human body and psyche is made to sense and appreciate any positive change in its regular functioning, and would reciprocate just as nicely.
The key is to maintain a proper balance between the daily and routine activities and to match them up with those suggested by your fitness expert. Fasting is a good way to lose weight but it should only be used as a second option because it may have some serious downside, especially if done improperly.
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