Working out is an excellent way to get in shape faster. However, we cannot work for more than two hours at a stretch and also not work seven days a week. Also of note is the fact that we do often indulge in sweets and foods that possibly shouldn’t eat while being on a fitness diet. What could be missing?
These two sets of observations pave way for another crucial thought- that we can remain in good shape by committing ourselves to everyday activities (like washing a car and walking a dog) and fasting. These all might seem like trivial activities but trust us, they are not. They all demand a lot of calories to accomplish and you should try them on your 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 the fact that these careless moments often return with detrimental effects on our fitness, even if it is for some limited time.
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 exerted in everything from climbing up the stairs to texting and if you are smart, you can turn these simple activities into calorie-burning opportunities without actually spending hours in the gym!
According to research, these activities are aligned perfectly for faster weight management. They require 2.5 hours of aerobic activity and muscle-strengthening activities on two or more days per week. It is important to note that 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.
Earlier researchers thought that for exercise to count as physical activity, the person should be active for at least 10 minutes at a time, but now a new study from the American Journal of Health Promotion has forced scientists to rethink what they used to believe, based on research.
The researchers examined the physical activity of people between the ages of 18-64 years and found that both long (at least 10 mins of activity) and short bouts (less than 10 minutes of physical activity) of higher-intensity exercise results in lower BMI and reduced risk of obesity.
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 240-300 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. Isn’t it 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!
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 too much sedentary behavior is bad for health and waistline. Replacing sitting with standing will help you burn more calories. While it may not contribute to weight loss directly 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. It’s just that everyday activities can be an additional way to get you moving, especially with the use of these calorie-blasting tricks.
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.
Some people mistake intermittent fasting for not eating or eating very little for long periods, such as 14 to 36 hours. This is both inappropriate and incorrect. 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 intermittent fasting may not suit everyone, especially those who are pregnant and have any health conditions. Talk to your doctor before making any changes to your diet.
PS: Making buttermilk and lentils an integral part of your diet can also create a huge impact on your fitness.
According to research, it doesn’t matter how you do it but reducing your calorie intake by 30% to 40% is most likely going to extend your lifespan. 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.
Intermittent fasting 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 intermittent fasting alone, you should consult a professional dietitian or nutritionist online first.
Intermittent fasting isn’t a diet, it’s simply an eating pattern that’s designed to help you lose weight or reach specific health-related goals. The following are a few types of intermittent fasting methods that you can incorporate into your daily life:
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 8-10-hour window in which you can eat. Although you’re not supposed to consume any calories during the fasting period; you may take water, black coffee, sugar-free gym, 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. Furthermore, you’re supposed to prioritize carbs over fat on workout days for energy, and on days when you’re not working out, you’re supposed to 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.
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.
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