[sws_yellow_box box_size=”300″]Contents: Simple exercise for working people, simple ideas for diet managements, aero plane exercise, Indian diet for weight loss.[/sws_yellow_box]Most people will agree with the fact that sometimes a person’s job holds them back from living a healthy lifestyle.
Not to forget that factors like pressure at work, eating restaurant food often, lack of exercise and easy access to fast food is bound to make people fat and unhealthy. But there is a solution and today we share with you practical weight management tips which can help you live a healthy lifestyle where you don’t pack on the pounds and stay away from lifestyle diseases. These are the top 20 weight management tips for working people.
1. Start the day with breakfast. People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day.
2. Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway
3. Get plenty of sleep. Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for around 8 hours of quality sleep a night.
4.Workout in the morning. Benefits of working out in the morning. Morning workouts ensure consistency that is you are more likely to go to the gym everyday. Exercising late in the evening can actually upset your sleep due to the release of certain hormones during your workout.
5. Get plenty of exercise. Exercise is a dieter’s best friend. It not only burns calories, but can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout.
6. Use the stairs. Always. Sick of waiting for the elevator to arrive only to stand in a crowded, musty little box that stops every floor on the way to your destination? Take the stairs!
7. Drink more water. You can easily reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.
8. Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portions sizes tend to be larger. While office stress and work pressure may entice you to go for a big, fattening meal, it is always a better option to go for healthy snacks, which can also be delicious and will keep you full all day long.
9. Serve yourself smaller portions. One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.
Speed up your metabolism. Speed your metabolism up by snacking on foods that are calorie negative.
10. Out of sight, out of mind. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.
11. Pay attention while you’re eating. Be aware of your environment. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth.
12. Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving. It’s too easy to mindlessly overeat.
13. Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them. Chew your food thoroughly. Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite.
14. You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.
15. How much fruits and vegetables do you need per day?
Based on a study in 2010 reported by the Dietary Guidelines of America, you need 1.5 – 2 cups of fruits daily, but ‘the amount depends on the number of calories per day recommended for your healthy weight.’ (Via) Also, it is recommended that you eat five servings of fruits and veggies a day, but it depends on your age and gender: Women between the ages of 19-50 should eat 7-8 servings, while men should eat 8-10 servings. And for those above 50, men and women should consume seven servings of fruits and vegetables a day.