Staying Fit in a Sedentary Lifestyle
Updated: Aug 11, 2020
A woman was spending some time with her girlfriends. They talk about a lot of things and then she says that she spent weekend shifting her furniture around.
“Well” says her friend “Why didn’t you wait for your husband to come?”
She took a deep sigh and said “I could, but the sofa is easier to move around when he’s not sitting on it.”
This was a joke that I once read somewhere. While it is good for a laugh, we also need to understand that given our sedentary lifestyle, most of us are turning out to be couch potatoes. We spend most of our time either sitting on the sofa, or at a desk, or in the car.
Much to the knowledge of everyone, sedentary behaviour and obesity have known to co-exist quite peacefully. Fast food combined with physical inactivity has shown to have serious implication on everyone's health. An approximate of 2 million deaths every year are attributed to physical inactivity. This has lead WHO issue a warning that sedentary lifestyle could very soon be among the top 10 leading causes of death and disability in the world.
A lethargic life coupled with poor diet and nutrition has increasingly become a part of our everyday lifestyle. The preventive measures recommended by WHO include moderate physical activity for up to 30 minutes every day, tobacco cessation and healthy nutrition.
The simple rule to get fitter is to ensure that the number of calories you take in is not more than the number of calories you burn! And to ensure it happens, you have to workout, whether you like it or not. That's the only effective way to burn more calories. However, if you lead a sedentary lifestyle, the process of weight loss becomes even more challenging.
We know that being overweight can be a window to several kinds of health issues like cardiovascular problems, type 2 diabetes, etc. so it is essential to maintain healthy body weight. To help you cope up with this issue we share some tips that can help you shed kilos in a sedentary lifestyle.
Tip 1: Portion control
Portion control plays a major role when it comes to sh. You have to limit the amount of calories you eat in a day, to achieve your weight loss goals. When we overeat, all the extra calories are stored in our body as fat.
We advice filling your plate with only 80 per cent of food. Furthermore, it is important to be mindful about the food you are consuming. Chew your food slowly and listen to your body.
Tip 2: Avoid Processed Food
The people attempting to staying healthy should avoid all kinds of processed foods like refined oil, white sugar and salt. These should be replaced with more nutrient-rich food items.
Replace sunflower oil and canola oil, with mustard oil, desi ghee, virgin olive oil or coconut oil. Jaggery and honey can be excellent alternatives for white sugar. Use rock salt in place of refined salt and instead of all-purpose flour (Maida), consume whole-grain food like Pearl Millet, Sorghum, Barley.
Tip 3: Increase Micronutrient Intake
We pay a lot of attention to our carb and protein intake, but often overlook the number of micronutrients in our food. Consuming enough micronutrients is very important to stay healthy.
Micronutrients are vitamins and minerals, which enhance body's fat-burning capacity. If your goal is to shed some kilos then increase intake of Vitamin D, Vitamin B12 and Calcium.
Tip 4: Decrease Caffeine Intake
We all turn to a cup of coffee when dealing with the afternoon slump. But consuming too much coffee can sabotage your weight loss goal. Having more than two cups of coffee in a day can lead to dehydration. This, in turn, can cause constipation, migraine, acidity, making it difficult for your body to shed kilos. You cannot lose weight when your body is not fit from inside.
Tip 5: Move Your Body
No matter how busy your schedule is, try to move your body even for a few minutes. If you have a sitting job, then move for a few minutes after every hour. This will help you to torch some calories and shed some kilos.
You can start with ditching the lift and climbing stairs, playing with kids and walking while talking on your phone. You could pick something like badminton or tennis. For those of you who are hooked on to video gaming, you could try something like a Wii. This will provide the much needed activity for your body.
The bottomline is that people must not forget that weight loss is a by-product of dietary modifications and a healthy lifestyle. And a healthy lifestyle includes your sleep schedule, stress level, water intake and screen timing. So, it is equally important to improve your lifestyle. Once you do it, your body starts repairing itself and will release good hormones. This will help you stay fit and healthy.
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