Lifestyle Changes That Could Help You Lose Weight
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You don’t need to follow fad diets or contribute all your time to rigorous exercise to achieve that perfect waistline. All you need to do is to make a few smarter choices.
Here is a list 12 tiny lifestyle changes that will help you lose a ton of weight, without making you lose your time and money:
1. Use smaller plates This approach is completely psychological. It’s a way to trick your mind to believe that you’ve had enough food. When you use smaller dishes, adding even little amount of food makes the plate look full. This can help you to cut down your food intake by 20%.
2. Skip sodas and juices Well, when nutritionists recommend you to increase the intake of liquids, they don’t mean sodas and packaged juices. These sodas and juices are high in sugar and preservatives, which not only lead to weight gain but also hormonal imbalance. To make sure you waistline stays in shape, opt for freshly made lemonade, buttermilk, fresh juices (preferably vegetable juices), soups, low-fat smoothies and of course, lots and lots of water.
3. Use cooking spray No matter how hard we try, we always end up using at least two tablespoons of oil or butter while preparing our ‘healthy-low-calorie-meal’. While two tablespoons of oil isn’t a lot, why not bring it down further, when you can? When you use cooking spray, it takes less oil to line your pans. This could save you 34 calories or more, each meal. Imagine how much it’ll add up to in month or a year?
4. Swap cream cheese with hung curd Hung curd has the same creamy texture as cream cheese, but a lot fewer calories and lot more nutrients, especially if it’s made using low fat curd. You can use curd the same way you use cream cheese or mayonnaise— as a spread, dressing or dip.
5. Snack right Well, who has ever won over those mid-meal hunger pangs? No matter how hard we try we can’t stop ourselves from gorging on those crispy samosas or gooey brownies. A great way to avoid getting tempted to these calorie-laden delicacies is by stocking on some healthy snacks like roasted nuts, seeds, whole grain crackers, fresh fruits, vegetables, and peanut butter. However, be careful not to eat more than handful of nuts, as they’re quite high in calories.
6. Take the stairs This cliché advice does work. At times, even wonders. You burn calories climbing and descending staircases. According to a study, 0.17 calories are burned per stair climbed and 0.05 calories per stair descended. According to The University of New Mexico Health Sciences Centre’s research, you burn 15 calories per 3 flights of stairs (average flight of stairs being 12 steps). That means, for every step you climb, you burn 0.42 calories on average (based on 150 [68 kg] to 160 [72.5 kg] pound person).
7. Carry a tiffin box Whether you’re a professional or a student, carry a tiffin box with you. Home cooked food is any day healthier than the food available in your cafeteria. Moreover, you’ll save the time you spend standing in the cafeteria line and you can use it to take a leisurely stroll after lunch.
8. Stop watching television Once you stop watching television, you’ll save a lot of time. You can use time you spend on watching television to indulge in a hobby like dancing, cycling, gardening, and trying out new and healthy recipes. Skipping television sessions can actually help in cutting out those extra inches from your waistline.
9. Power breakfast A lot has been said and written about the importance of having wholesome breakfast, but most us forget about the wholesome part, and make unhealthy breakfast choices like having only a coffee, or high sugary foods like doughnuts. One must remember that breakfast must be rich in lean proteins and carbohydrates. Prepare your own breakfast. Have eggs, whole wheat toasts, sprouts, cereal bowls, vegetable poha, upma— options are plenty, but only require a tad bit of extra effort, which you won’t mind making when you see the results it has on your overall health.
10. Early to bed, early to rise “Early to bed, early to rise, makes a man healthy, wealthy and wise.” This age-old adage has a significant amount of truth to it. According to study conducted by researchers at Brigham Young University, insufficient sleep can lead to weight gain. You ask how? It’s been noted sleeping less 7 hours a day can change the way your body processes sugar and disrupt your appetite-regulating hormones, ghrelin and leptin. Ghrelin stimulates appetite and leptin suppresses it. In a healthy body, both hormones are released on and off to regulate normal feelings of hunger. But, when you’re sleep deprived, ghrelin hormones go up. You feel hungrier than usual and tend to crave more sugary and fatty foods. Getting enough sleep will also leave you refreshed and ready for the day. You will feel more energetic and will have enough time to prepare that power breakfast known to bring miraculous changes.
If there are any other lifestyle changes or hacks that have helped you lose weight, let us and your fellow readers know in the comments below.