Over the course of centuries, current citizens have evolved from a race of hunters and gatherers. From being constantly on the run for food and water, our technology has evolved to a point where we can practically function well without leaving room for months on end.
Compared to the timeline of the evolutionary scale, the advancement in the services and utilities enjoyed by the human race is too drastic for the human body to adapt to.
The Consequence?
A stupendous rise in cases of chronic diseases such as obesity, heart disease, stroke, diabetes ailments of the heart, lungs, and various other symptoms of an unhealthy lifestyle.
According to the World Health Organization’s (WHO) estimated figures, 35 million deaths in 2005 were attributed to chronic diseases. This figure amounts to 61% of the world’s total death count and 49% of the total disease burden of the earth.
To make things worse, the deaths due to chronic diseases are to rise to 70% by 2030, and the global disease burden of chronic diseases is to rise to a whopping 56%.
The towering challenge for millennials currently transitioning into adulthood and generation X is how to craft an enriching lifestyle without sacrificing the opportunities and experiences their fast-paced lifestyle offers.
Here are ways to keep your weight in check so that no disease can ever pull you down from living the life of your dreams on your own terms.
Remember, the trick is not to get fit, but to stay “modernfit.”
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1. Exercise As Often As You Can
This is an absolute no-brainer for those who want to keep fit. Studies have found that people who do 30 minutes of moderate exercise every day are more likely to maintain their weight.
Most often, our schedules do not allow us to exercise. Don’t get disheartened if that is the case.
Well, to make sure you hear it loud and clear,
EVERY EXERCISE SESSION COUNTS!
If exercising was like adding minutes to your life, wouldn’t you do it often? It is exactly that.
Furthermore, exercise helps you burn extra calories with ease, so you don’t feel too guilty while indulging in your favorite foods.
2. Eat Protein With Every Meal
Protein is the number one nutrient that reduces appetite by promoting fullness. Protein is responsible for producing hormones in the body that work towards weight regulation and induce satiety.
Also, protein requires large amounts of energy to break down, thus eating more protein will result in greater burning of calories during the day.
3. Consume Carbs Responsibly
Carbs have been villainized by the so-called proponents of a healthy lifestyle. However, you do not have to hate carbs to achieve your weight loss goals.
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Carbs are a great energy source for your body, but the trick lies in eating only as many carbs as your body can burn in a day. Going over the energy requirement leads to weight gain due to the deposition of surplus calories in the body in fat.
Also, always learn to differentiate between healthy and unhealthy carbs. For example, processed carbs such as pasta, white bread, and fruit juices that have been robbed of their natural fibers should be avoided at all costs.
4. Stay Away From Sugary Drinks
Drinks such as sodas, caffeinated beverages, energy drinks, and juices are loaded with unhealthy calories that have been the primary cause of heart disease, obesity, and diabetes. Avoiding such calorie-dense drinks works wonders in your weight loss journey by cutting off extra calories phenomenally.
5. Munch On Those Vegetables
The reason why the most hated items such as vegetables are fundamental to every fitness-related choice is that they work. Vegetables have the least amount of calories, the most amount of nutrients and the fiber in them helps you feel full throughout the day, thus inhibiting the calories you are prone to consume due to hunger pangs.
Make it a habit to consume one or two servings of vegetables with every meal.
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6. Don’t Slip On The Weekends
Most people regain their lost weight due to overindulgence in cheat meals during the weekends. Sticking to a strict eating regimen during weekdays and binging on junk on the weekends leads to more weight gain than you have lost.
We are not telling you to sacrifice your cheat meals but only warning you against going overboard. Just make it a point that your total calorie intake does not go above your recommended calorie intake, and that cheat meals do not consist of too many unhealthy foods.
7. Form A Habit Of Tracking Your Food Intake
Austrian-American management consultant Peter Drucker said, “You can’t manage what you can’t measure.”
Tracking the calories of every meal you consume makes it easier for you to make informed food choices. It also assists in making the best possible choice concerning the calories and taste of the food.
Most calorie tracking applications also offer various workout regimens that cater to the requirements of a beginner, an intermediary, and an expert.
8. Get Quality Sleep
Most people believe in the misconception that they can lose extra weight by exhausting themselves beyond their limits. Unfortunately, the physiology of our body does not work that way at all. Less sleep is a primary reason for weight gain.
Insufficient sleep increases ghrelin, the hunger hormone which leads to a tremendous increase in appetite.
Poor sleep also leads to lower levels of leptin, the hormone which regulates hunger.
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9. Drink Plenty Of Water
Drinking an optimum amount of water is necessary for weight loss and maintenance due to various reasons.
Drinking a glass or two of water before meals promote fullness, thus preventing you from overeating and helping you maintain your calorie intake.
A study found that people who drank water before meals had 13% less calorie intake than those who didn’t.
Furthermore, drinking water has been shown to increase the number of calories your body burns throughout the day.
Remember that weight loss is a marathon and not a sprint. You won’t see the results as soon as the second or third week though you’ll be able to feel it. So stay consistent with the habits you build and do not forget to make way for cheat meals that you enjoy thoroughly to make the most of them.
Never stop experimenting with your weight loss regimen until you tweak it to your liking. Always set diet and meal goals that are sustainable in the long run so that the process isn’t too heavy on your normal day-to-day functioning.
