Forget intense diets or long workouts – the best way to get results from your weight loss programme is by taking baby steps.
Research shows that people who made one small, potentially permanent change in their choice of food or activity every week lost four times the weight compared to those that followed more traditional weight-loss guidelines.
Take one guilty pleasure off the list
If you have a long list of guilty pleasures – namkeens, mithai, sugar-laden tea, cakes, chips, pakodas — gradually downshift. If you’re eating five of these foods a week, try to go down to four. Drop one each week, replacing with healthier choices like cucumber, carrots or fresh fruit.
Walk 5 minutes more daily
You don’t have to up your daily exercise quotient by an hour. Increasing daily activity levels by just a few minutes will help you lose weight. While your goal should be to do at least 30 minutes of physical activity a day, you can work your way there. Doing push-ups while you wait for dinner to cook or walking instead of standing/sitting whenever you can are good ways to squeeze some extra moves into your daily routine.
Strength-train on your sofa
Squats and are basic body weight exercises that can help you build your metabolism. And you don’t even have to go to the gpush-upsym – you can just use your sofa or chair. Do 10 reps each of knee push-ups, squats, crunches, lunges, and chair dips. Remember, though, your muscles must feel fatigued if you want this to work.
Just climbing three to five floors daily can burn 1 kg weight. It’s also good for your heart.
Research shows that people who turn in early are less susceptible to weight gain, while sleep deprivation can lead a person to pack on the kilos.
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