Sedentary behavior has been a hot topic in the health industry lately as prolonged sitting has been found to be correlated to several health problems like poor mental health, diabetes, or even heart disease or cancers. Such behavior includes sitting in the workplace, during commuting, at home or during leisure time, and usually engages low levels of energy expenditures.
My previous articles shared that standing or walking around not only promote active lifestyle to help you lose and maintain your weight by burning more calories than normal, but also reduce your visceral fats. Visceral fats are unhealthy fats affecting our hormones negatively and increase our risks of numerous health problems like Type 2 diabetes or heart diseases etc too.
Today, we are going to look into how can we promote a good habit of standing or walking in our daily lifestyle.
In Our Workplace
1. Drink More Water, Frequent Toilet Breaks
Modern office culture causes office workers like us to be desk bound. To make us stand and walk more often is to have frequent toilet breaks. To achieve this, we have to drink more water and go for toilet break as soon as we feel the urge.
Toilet breaks not only encourage us to walk more in office, but also to give our brain some short breaks too.
2. Set Reminders To Stand
If drinking water alone cannot make you stand and walk more, you can try to set reminders on your watch or computer desktop, to remind you to stand up periodically. Some times, it is because we are too occupied with work thus easily neglected that we have sat down for too long.
3. Avoid Long Hour Business Meetings
Long hour business meetings usually involve long hour sitting when people meet together for discussions. Avoid them if you can. Otherwise, try to keep such meetings short, or organize frequent breaks as well if necessary.
4. Take Lesser Public Transport
You will have the tendency to sit down when you take public transport as the seats are usually limited. If given a choice, try not to board the bus or train, but rather walk to your destination. If distance is too far, you can alight a few stations or stops before your destination and take a short walk too.
If you really have to board public transport, you may still choose to stand, even if given the chance to sit.
Having A Meal Outside
5. Stand To Eat
Some restaurants or food courts have already provided bar tables for people whom are interested to stand to eat. Eat while standing has been researched to aid digestion, according to research.
6. Avoid Being A Couch Potato
Home is a place we spend the least amount of time exercising. Most often than not, we could be sleeping on the bed or lying back watch a TV program. Although home should be a place to relax, we should try not to become a couch potato.
To promote the good habit of standing as part of our daily lifestyle, the whole idea here is to be creative. Try to think of different ways to engage you to become more active.
Feel free to leave me a comment if you have other suggestions.
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Reaching your ideal weight doesn’t mean the end of the story. You ought to learn how to maintain it for a long haul. For this, it is essential for you to know something called weight loss rebound.
What Is Weight Loss Rebound?
Weight loss rebound refers to a sudden weight gain as soon as a person stops dieting and carrying out physical activities, thus returning his weight to the level of initial weight loss, or even more. According to nutrition and weight-management experts, only as little as 20 percent of dieters lose their weight and maintain it well successful.
So what exactly makes it so hard to maintain our weight and what we can do to make weight maintenance a success.
10 Secrets To Weight Control After Weight Losing
1) Go For Long Term Dieting, Not Short Term
Long term dieting has been researched to prevent weight loss rebound quite effectively, as compared to short term. Short term dieting is usually unrealistic or hard to adapt for long, in our current modern eating lifestyle.
Example: If you are a labourer who requires a lot of energy for your daily work, it is nearly impossible for you to maintain a low carb diet for a long period.
2) Pay Attention To What You Are Eating
During weight losing, you will watch your food contents and count your calories. But usually once you reach your goal, you will tend to over-eat or pay lesser attention to what you are eating and how much you eat.
You ought to watch over what you are eating even after you have reached your goal.
3) Track Your Weight Regularly
So you think that you are done, and the weighing scale can go into the storeroom. But wait. Aren’t you going to weigh yourself every week even if you are not dieting?
If keeping a log of your numbers is a pain, then the new generation of weighing scale can help you to log every weighing activity into your smartphone or your computer.
4) Lead An Active Daily Lifestyle
Hitting the gym or going for your outdoor run shouldn’t be done when you feel like doing it. To achieve great success in maintaining a good weight, try to make exercising part of your routine, or lead an active lifestyle every day.
Example: If you used to take a walk in the park for 20 minutes after a meal, continue to do it if you can.
5) Make Your Work Out Interesting
Perhaps you are hitting the gym previously, just to build muscles or do some cardio workouts during weight losing. If you think you prefer to do sports with friends that make them more interesting for you for your life, you can consider making a switch instead.
6) Find Ways To Manage Your Stress
It is not surprise, till now, that stress can cause over-eating or snacking. Try to find ways to reduce or channel your stress away i.e. mediation, listening to your favourite songs, instead of indulging yourself with unhealthy foods and putting your weight back.
7) Eat The Right Snacks
If snacking has become a habit to you, perhaps you can reduce the intake or even switch to fatty snacks like peanuts or mixed nuts. Such healthy and nutritious snacks are usually filling and satisfying.
8) Sleep Early & Adequately
Sleeping early will decrease your chances of having late night suppers or over eating at night. As our activity levels are usually low, it is important not to over eat during the dark hours.
Not getting adequate sleep i.e. 8 hours a day, will result in the production of stress hormone cortisol in our body, which in turn, make us greed for fattening foods during the day time even more.
9) Always Start Your Meal With A Salad
Salads are high volume, low calorie and high in fiber foods. Eating salads before a dinner meal, will make you feel full during the meal, thus eat lesser.
10) Be Accountable For Your Weight
Make it a responsibility for yourself to account for your weight. Why it increases, when it increases and probably what you have possibly done for the increase? Accountability is the key to the success of weight control.
Weight control must become part of your lifestyle if you want to do it well, just like brushing your teeth or washing up yourself every day.
10 Ways to Prevent a Weight-loss Rebound
The Secrets to Weight Control After Dieting
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Results are the outcomes follow by the consequences of something. You try to lose weight today and it is quite normal for you to step on the weighing machine to see if you are getting good results.
How Often Should You Weigh Yourself
Research shows that weighing yourself more often will give you burden than benefit. This is because your weight number may fluctuate and may not look good all the time, and if you can be easily affected by poor numbers, you can become demoralized and demotivated. So, stop putting much emphasis on the number on the scale, but rather, focus on looking good.
The reason here is simple: Many factors can affect your weight i.e. your muscle mass, body hydration, or even body hormones. The idea here is to keep track of your weight as often as you are comfortable, with the knowledge that the number does not represent everything.
Having that said, there are a few things you must keep in mind as well.
- Try to weigh yourself the same time every day. This will help you to keep track of your numbers accurately over a period.
- Try to avoid weighing after exercise or after a heavy meal. The number will not be accurate.
- Don’t give up just because your weight goes up. See below illustration.
- Though weight will fluctuate, it shouldn’t shoot up or increase constantly.
This is what you will expect to see on your weight journal:
This is what will actually happen:
Tip: Don’t just give up when you don’t love the numbers on certain days of the week or month. Be realistic to know the facts.
How To Leverage On Results To Motivate Yourself?
Given the above, it is quite a challenge if you want to motivate yourself daily. This was what exactly happen to me. On certain days when my number goes up, I felt apathetic and uninterested.
A few weeks after I learned about such fluctuations (the science of weight losing), I started to correct my mentality. Instead of weighing daily, I did it twice a week, or sometimes once a week.
At the end of every week, when I observed the trend that my weight was dropping (even though it fluctuates on certain days), I knew I was seeing results.
Here is the best part: Most people will start to feel satisfied when they see results. They will start to reward themselves with foods, which in most cases, result them in weight losing failures.
I leveraged on my weekly results by using them to set a slightly higher target for myself next week. But this target must be reasonable and gradual. Example, if I lost 1 kg this week, I tried to lose 1.1 kg next week.
The point is, I told myself I must see improvement, though it can be small, but at least there are some improvements. It is the growing results that often make success.
You ought to See Results As Rewards, Not Rewards For Results. Hence, if you see good results, naturally you will hope to see better ones again.
This Is How Often You Should Weigh Yourself If You Want To Lose Weight
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