Eat, Move & Stay Calm

Eat, Move & Stay Calm

Too many loose-weight-tips around us, both scientifically and unscientifically.

Let see what we can do to reduce our body weight.

1. Build a Better Diet.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.

Make sure that everything you’re eating is whole — as in nothing processed or packaged. Since salt is a preservative, these are the foods that are highest in sodium — something to keep in mind when planning your meals. Plan on making sure that all items you choose are fresh. That means filling up on fresh fruits and veggies, whole grains, low-fat dairy, and lean protein.

Start your day with a cup of coffee or tea. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. While tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. And skip all sugary beverages. If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry.

Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote, keep snacks in your office desk drawer, and make a point of getting up to grab a nosh — anything that will keep you from going hungry! Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day.

Munch on mineral-rich foods: potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They’ve also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

Lastly, drink more water. Plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

2. Build Lifestyle.

The more lean muscle you have, the faster you’ll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or triceps pulls right in your home or office. Do these exercises three to four times per week , and you’ll soon see a rapid improvement in your physique.

Exercising at any time is good for you. But evening activity, may be particularly beneficial because many people’s metabolism slows down toward the end of the day. 30 minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving.



Need Help? Chat with us