6 Ideas To Promote The Good Habit Of Standing In Our Daily Lifestyle

Posted by on May 25, 2018 in Good Habits

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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. Please take note.

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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.

Traveling Around

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.

At Home

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.

Summary:

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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10 Secrets To Weight Control After Weight Losing

Posted by on May 16, 2018 in Lose Weight

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.

Summary:

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.

Source(s):

10 Ways to Prevent a Weight-loss Rebound

The Secrets to Weight Control After Dieting

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Use Results As Rewards, Not Rewards For Results

Posted by on May 16, 2018 in Lessons Learned, Lose Weight

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.

  1. Try to weigh yourself the same time every day. This will help you to keep track of your numbers accurately over a period.
  2. Try to avoid weighing after exercise or after a heavy meal. The number will not be accurate.
  3. Don’t give up just because your weight goes up. See below illustration.
  4. 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.

Source:

This Is How Often You Should Weigh Yourself If You Want To Lose Weight

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Ask & Motivate Yourself Why You Want To Lose Weight

Posted by on May 15, 2018 in Lose Weight

Before I started my weight-losing journey on 9 Jan 2018, I sat down and gave some thoughts over what I am going to do and what I want to achieve.

This question kept popping up in my mind: “Why Do I Wanna Lose Weight?”

Initially I couldn’t answer it well.

I know I can’t just start jumping into it, without giving myself a satisfactory answer. Because I know, if I can’t be convinced, how can I motivate myself along the way?

The same goes to you, my friend. If the reasons are not strong enough for you to pull you through the hard journey, chances are, you will fail and regret why you never think through this serious question.

I have my own reasons to lose weight. Here are some to share.

1) To Improve My Medical Condition

If you read my story here, you will learn that I was shocked to find out my Total Cholesterol, LDL (bad) Cholesterol and Cholesterol/HDL Ratio were all borderline high, during a medical health check-up on 29 July 2017.

Doctor warned me that if I were not going to take medication to control my condition, I would have to make changes to my lifestyle and diet to improve it.

This is what encouraged me to do what I am doing now…. to lose weight effectively, for my sake and the sake of my family.

2) To Fit In My Current Office Pants

Hard to believe that after many years of uncontrolled eating, my waistline has been expanding tremendously. It was last measured at 36.1 inches, which makes all my office pants unwearable. Squeezing my tummy into these pants were unbearable.

3) To Feel Light, Not Heavy

My initial weight was 70.9 kg when I first started. During that day, I felt heavy literally in everything I do. I felt heavy lifting up my hands, my leg or even my body. I even couldn’t perform well for my physical activities too i.e. pull-up.

4) To Boost My Body Immunity

Each time a colleague in my office falls sick i.e. running nose or coughing, he will bound to spread it to me. Consequently, I will spread it to my family members at home, especially my children. This is bad… somehow; my children were implicated. I hoped I could put a stop to this.

 

5) Not To Feel Fatigue, But More Energetic

Don’t know why previously I felt tired all the time. I woke up in the morning feeling sluggish and apathetic in whatever I do. I know it is only when I improve my health and physical fitness, I can expect some changes.

6) Give Myself A New Image

Everybody loves to look good from outside. A heavy, clumsy image has been following me for many years and I have always been hoping to give this image a revamp. Time to look different from the outside.

Taking all the above into considerations, it will only make better sense if I work on weight losing and improve on my health at the same time.

As for you who are reading this, you ought to find all the good reasons to justify for yourself, why you are willing to put in so many months of effort to go into this!

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8 Useful Tips To Manage Your Progress & Do Your Best During Weight Losing

Posted by on May 14, 2018 in Lose Weight

Along your weight losing journey, you are bound to face rises and falls in your progress. There will be days you have to get busy with your work and family life and your exercise routine, will be affected. Your scale will suddenly stop working or play a prank on you, making you thinking your weight losing has reached a plateau, to demoralize your spirit. Your social friends could have suddenly dropped by your house, and given you a big treat of pizzas or lots of carbs, and disrupt your diet plan.

1) Gain Momentum When You See Positive Progress

If you see good progress on your scale, remember not to stay satisfied and stop or slow down on what you are doing. Gaining momentum will make you see better results.

2) Learn To Pick Yourself Up When Progress Is Slow Or Declining

People usually become disheartened and give up easily when they reach plateau or see their progress slowing down. Always learn to find out what exactly went wrong, correct your mistakes and pick up yourself. It is also important to stay motivated hence; you need to learn how to self-motivate yourself to move on.

3) Learn To Know “Not Every Day Is A Sunny Day”

Learn to face a fact – Not every day is a sunny day! You may not see a consistent declining trend in your weight. Sometimes you could have eaten a bit more if you are hungrier, sometimes you could have slacked a while longer if you are more tired. Your weight will behave according to what you do. Just learn to be realistic to face the truth when you don’t see what you like on your scale.

4) Be Consistent & Push Yourself Harder If You Can

Do not remain happy with your progress. If you can do better, why not push yourself slightly harder? Don’t feel slack and always make it a point to do better than yesterday.

5) Learn To Be Disciplined

It is imperative that one should be disciplined in whatever he does, especially keeping away from foods. Without discipline, you will most likely not achieve what you want. Discipline is the key to success.

6) Learn To Sacrifice

There is a saying “No sacrifice, no victory”. If you are always unwilling to let go (sacrifice) your food cravings, how can you win your battle against your body fats.

7) Don’t Be In Hurry To Reward Yourself With Foods

One of the common mistakes people make is to reward themselves hurriedly by giving themselves a heavy treat of unhealthy food, whenever they see little progress in losing weight. The journey of weight losing or maintenance is long. Each time you reward yourself along the way, you are behaving like stepping once backward, whenever you did it once forward.

There are many ways to reward yourself apart from indulging yourself with foods. You can pamper yourself to a good massage, a vacation or a nice movie you have always been wanted to watch. If you really love to eat, then do it in smaller amounts.

8) Avoid Occasions Or Social Gatherings

In life, you will come across many occasions or festive seasons that call for celebrations. Whenever there are celebrations or gatherings for newlywed, birthday or newborn etc. there are bounds to have a lot of foods. If you think you can’t resist these foods, you should avoid attending such gatherings at all costs.

I hope above 8 tips can make you successful in weight losing. Remember this “To Achieve What Others Cannot Achieve, You Have To Do What Others Cannot Do”!

Meanwhile, feel free to comment below if you have any question or suggestion.

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