Festive season comes with fun, frolic, parties and traditional family gatherings, when most of us gorge on high fat and sugar laden foods, and do not count on calories. This can lead to addition of a few more pounds to our body weight that most of us would ignore as being a temporary or transient phenomenon. But if you are already overweight, then those few extra pounds can put you at risk of various health conditions like high blood pressure, type-2 diabetes, increased blood cholesterol, heart attacks, osteoarthritis, gall stones and even certain cancers. According to the National Institute of Health (NIH), overweight is defined as a Body Mass Index (BMI) of 25-29.9 kg/square meters; class-I obesity is BMI 30-34.9 kg/square meters; class-II obesity is 35-39.9 kg/square meters; and class-III obesity is >40 kg/square meters.
Loose Weight After The Festive Season
Being overweight can put you at risk of various medical conditions like high blood pressure, diabetes, coronary artery disease, joint problems and gall stones, to enumerate a few.
Tips For Weight Loss
1. Stay active throughout the day
Increase the non exercise activity, such as clean the house, take stairs instead of escalators, take a stroll while on your phone, walk to the market place, park your car at a distance from your office and walk your way. This can help you burn calories without even realizing it.
2. Stay happy
When in stress, our adrenal glands release a stress hormone cortisol that can cause weight gain around the abdomen. Being happy can cut back on this excess weight.
3. Home Exercises, Ball Workouts, and High Intensity Exercises
Regular 30 minutes exercise sessions at home can help in weight loss. There are various options to choose from, like yoga, pilates, swiss ball workouts and lifting weights. Ball workouts assist in strengthening stomach muscles, remove belly fat and help in improving overall posture. High intensity aerobic exercises like jogging and running help burn more calories. Your workout should be such that you can talk as you exercise but are slightly out of breath. Listen to soothing music while exercising as it reduces fatigue, so you can work out for longer periods.
4. Eat Frequent Mini meals
Avoid high calorie foods and reduce portion size, for which you can use a smaller plate or bowl. Eating 5-6 small meals in a day increases the metabolic rate, maintains normal blood sugar levels and prevents hunger pangs.
5. Add Fiber To Your Diet
Consuming 30-35 gm fiber everyday as whole grains, cereals, fruits, veggies and nuts improves satiety and makes feel full faster and for longer period.
6. Have Green Tea
Green tea contains antioxidants the catechin polyphenols that increase metabolic rate and promote weight loss. These polyphenols also increase the utilization of fatty acids by liver and muscle cells. This reduces the body fat levels and improves endurance.
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7. Monitor Your Weight And Maintain A Food Diary
Checking your body weight everyday on a weighing scale will motivate you to loose weight faster and then to maintain it within an optimal range. Also jot down your food menu and exercise schedule everyday. This will help you cut your calorie intake and to upgrade your exercise regime.
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8. Snack On Nuts
Nuts contain healthy monounsaturated fats, protein and fiber. Having a handful of them everyday will prevent hunger pangs and episodes of binge eating.
9. Avoid Sugar
Sugar is a source of empty calories and excessive intake can lead to insulin resistance. Limit your sugar intake to 2-3 tsp a day, and also avoid hidden sources such as processed foods and drinks in the form of 'corn syrup' or 'fructose'.
10 Order Out Less Often
By having home cooked simple meals, you can reduce your calorie intake by around 50% than when you have lunch or dinner in a restaurant. If it is unavoidable then opt for steamed, boiled, roasted, stir-fried or grilled food from the menu.
11. Take Regular Sleep
Lack of sleep can cause overeating. Women who sleep for 5 hours or less, are on an average 2.5 kg heavier than women who snooze for 7 hours. To stay slim, sleep for at least 7-8 hours every night.
Adding vinegar to your salads lends a special flavor so that you can avoid extra dressings or salt. Vinegar also helps rev up metabolism.