We are living busy lives. Everyday, we get up, go to office in the morning, come back home late in the evening, eat and sleep. We hardly have any time for exercise. Here are a few tips that you can follow to burn those added up calories without taking out time to exercise.
1. Avoid alcohol
Did you know that a glass of wine can have the same calories as four cookie and a pint of lager is equivalent of a slice of pizza. Calories from alcohol are 'empty calories', they have no nutritional value. Drinking alcohol also reduces the amount of fat your body burns for energy. While we can store nutrients, protein, carbohydrates, and fat in our bodies, we can't store alcohol. So our systems want to get rid of it, and doing so takes priority. All of the other processes that should be taking place (including absorbing nutrients and burning fat) are interrupted. So if you want to reduce your weight without exercising, you need to stop the consumption of alcohol that add up to so much calories in your body.
2. Drink lots of water
Water has zero calories, so when you drink large quantities of water it keeps you hydrated and the water will also take up a little room in your stomach, which will help you feel satisfied even if you eat less. Drink at least 2 pints of water a day mainly before or during a meal and before you go to bed. If you don't want to drink the whole glass before a meal, try taking sips between each bite. When you are bored, instead of eating, go drink a bottle of water. If you crave sugary drinks instead of water, trick yourself. Put a slice of lemon or lime in your water bottle to add flavor.
3. Eat a king size breakfast
NEVER miss breakfast because if you do it will make you feel hungry and won't have much energy and you will start to eat food that you don’t need.
Contrary to a popular misconception, you won't lose more weight if you skip this meal. In fact, studies indicate that eating breakfast jumpstarts your metabolism and gets it working for the day.
Giving your metabolism something to do first thing in the morning gets it burning calories. When you don't eat for long periods of time, your body functions as if you're fasting because food is scarce, and accordingly burns less energy.
Eat something that contains fiber or protein. It takes longer to break down these foods than it takes to burn sugary foods with lots of carbohydrates. Try foods like fresh fruits and vegetables, eggs, and peanut butter. But do not eat anything with high fat content like parantha, puri etc in the breakfast.
4. Take short meals at short intervals
Consider eating small amounts of food at a time, but eating more often. People who eat only one large meal a day tend to overeat at that time, and put their bodies at risk of diabetes and other diseases with this sudden intake of fuel and calories. If you can, try to have your meals around the same time each day. Eating on a regular schedule helps your body settle into a pattern that allows it to burn the right amount of calories. If your eating habits are unpredictable or you're prone to skipping meals, your body will tend to hang onto calories for an emergency. A regular food schedule can also help you mentally control your eating. If you have a set mealtime to look forward to, you can give yourself an exact timetable for delaying gratification.
5. Use stairs
Admit it, you knew this one was going to be in here, that’s because it’s a great way to burn some calories especially in an office environment.For example, someone who weighs 70-90 kg, taking a flight of stairs will burn about 10 calories a minute. Might not sound like that much, but say you take the stairs (10 minutes) three times a day (900 calories) then it is almost equal to running on treadmill for half an hour, which of course is a difficult and time consuming way to exercise, so taking stairs is always a good option.
6. Spend time playing with your kids or pets
playing with your pets or kids could be a great exercise regime, you can go out for walks or run around with them, do little child’s play etc. This will not only burn calories but also strengthen your emotional bond with your child. This little exercise will help you release stress which ultimately results in good health.
7. Do a little exercise in office
Be prepared for some strange looks, but depending on your work environment, you could sneak in some squats, stomach vacuums, chair hovers, glute squeezes, dips etc. You can also take a small walk after an interval. Also try to walk to get water or coffee to your desk instead of calling the office boy for the service.