How To Lose Weight WITHOUT Working Out
All you super busy workaholics out there, UAE-based nutritionist Mitun de Sarkar has some useful tips
While CrossFit, Zumba and BareFly are effective ways to shed those excessive kilos, they can be time-consuming. With an increasing amount of work, 9-8 daily routines and stress, it seems almost impossible to join such classes. Yet you dream of looking slim and fit in that bodycon dress you saw in Dubai Mall, hoping you could just lose weight while sitting in front of a screen at work.
Well, here is some good news for you. You can lose weight even if you don’t really have the time to sweat it out in the gym. All you need to do is include a bit of change in diet and incorporate smart but simple exercises into your routine. So go ahead and make healthy choices sans any excuses:
REFINED CARBS: Refined carbs like white breads, white noodles, pastas should be avoided at all times. As such carbs spike blood sugar levels, producing more insulin, which further leads to fat accumulation. Instead switch to unrefined and unprocessed oats, quinoa, wholemeal breads and brown rice. This way you don’t need to go off carbs, which is the norm whenever someone is trying to lose weight.
SUGAR: Sugar is a big NO. This sounds easier than done as most interesting product we see in the supermarket has sugar in it. But remember, avoiding sugar is like winning half the battle
PROCESSED FATS: Steer clear from processed, chemical laden packets of chips and cookies and other snacks and bars. Instead, snack on nuts, seeds and fresh fruits.
SOUP: You may think soup is good and drinking a bowl of soup daily will be healthy. But most restaurant soups are filled with only cream, sugar and salt. Instead opt for clear vegetable soups. And stay away from the packet soups that ask you to just pour hot water and voila your meal is ready! These are full of preservatives and flavouring agents.
BEVERAGE: Be careful. Instead of having milky sugary teas and coffees and lattes which trigger dehydration, have more green teas, infused waters with cucumber, lemon, mint, orange, ginger etc. Have them chilled and your gastric system will thank you.
WATER: Drink water, more and more water. Dehydration in summers is a major concern and can cause a host of health issues: from kidneys working overtime to levels of potassium and magnesium dropping to less than optimal level.
SPICY FOODS: Avoid. Spicy, oily preparations tend to take longer time to digest and draw more water from the body to process them. They can also cause heartburn and overall discomfort.
Simple tips for getting exercise into your life
· Walk while talking on the phone.
· Park your car a little further from your destination.
· Use the stairs instead of elevators and escalators whenever possible.
· Buy a treadmill, bike, elliptical machine. Use it in the morning before you leave for work or after you are back from work.
· Make it social. Walk with a friend, your spouse or your family in the morning or evening.
· Take a walk for 20 minutes of your lunch hour.
· Move around even when in office.
· Walk in the malls.
Five Simple Summer Diet Inclusions
1. Strawberries Raspberries and Blueberries: 1 small cup of berries offers 8 grams of fiber and about 50 calories. You'll also get more than a full day's recommended dose of vitamin C—an antioxidant that helps keep your skin looking younger, keeps you full takes away sugar craving .
2. Watery cooling fruits and vegetables. Watermelon, musk melon, cucumber, celery are all great examples of fruits and vegetables with high water content. Chill cubes of either and carry with you as an anytime snack.
3. All kinds of squashes and gourds (bottle gourd, snake gourd, butternut squash). They are not only light on the tummy but also low in calories with high water content with Vitamin C.
4. Kale, spinach, broccoli, cauliflower and cabbage and all dark greens are icons of good health, packed with those isothiocyanates that amp up your body’s detoxifying power plus, they have tonnes of vitamin A and loads of fiber. Toss them in your salad or just lightly stir fry them.
5. Yogurt. If not allergic to dairy, yogurt and yogurt-based drinks such as laban are excellent in providing protein-rich, gut-friendly hydration. Be careful not to overdo it though.