Tip 1 You must exercise to burn calories
To maintain slim body, you not only need to watch the amount of calories intake but you must exercise to burn excess calories. Physical activity is the most effective way to keep your body in the best shape yet healthy. Try to exercise at least 150 minutes weekly. If you are overweight and obese and want to lose weight and achieve your ideal weight you may need to exercise up to 300 minutes a week.
Tip 2 Eat when you're hungry not when you want
Watch your food intake, eat enough and right. You have to manage your eating behaviour if you demand a slim body. Eat slowly and mindful eating to determine your level of fullness, instead of rushing down your meal until your stomach stretch. It takes about 20 minutes to signal your brain that you are full. Concentrate while eating and avoid distraction such as using a smartphone, watching TV or talking to others while having a meal. Beside, drinking a glass of water before meal also helps to reduce the amount of food intake, since it make you feel full and may reduce the chance of overeating. Also, try to avoid any cues of overeating.
Tip 3 You are what you eat
Being healthy is also about eat right. Never skip your breakfast! Start your day with healthy breakfast speed up your body metabolism, allow your body to burn more calories throughout the day. Choose healthy carbs, leaner protein and eat more fruits and vegetables. They can keep you satisfied longer and keep your body in shape. Avoid processed food and sugary food that have imbalanced nutrition. Do not waste your calories on unhealthy food!! Choose wisely.
Tip 4 Sleep enough!
Sleep is essential in helping you maintain good body health. Inadequate sleep affects the production of your hunger hormone, leptin and ghrelin level, which make you hard to stick to optimal portion sizes and might increase your food intake up to 30%! Recommended sleep duration is 7-9 hours per day. You may try to use tracker to keep tracker sleep duration.
Tip 5 Free from stress
When stress is not managed well, steroid hormone such as cortisol will be released by the body. Disorders of cortisol production will make your body perceive that you might be starving, hence it will hoard the fat into the abdomen, where it has more cortisol receptors. What's more, stress will increase appetite, make you crave for sweet food as sugar can stimulate your brain to release chemicals that make you conform. You may find relaxing exercise help to manage stress. Share problem with others also might help as well.
No comments:
Post a Comment