19 Jul 2017
4 min read
Start your day with a glass of lukewarm water
Many #fitbodies will tell you that the one rule they always go by is drinking hot water with a squeeze of lemon, but that is not for everyone—especially those with acidity problems. Fret not, as you do not have to follow that rule to a T. Instead, treat yourself to a glass of water first thing in the morning, and trust me, your body will thank you for that. The water will kickstart your metabolism, and if you continue drinking water throughout the day you can maintain the burn rate.
What are these? Well, basically thermogenic foods are those that our bodies use maximum energy to properly digest. Yes, in other words, eating those results in more caloric burn. How great is that, right? Some of these foods include chicken, egg whites, fish, apple cider vinegar, broccoli and cinnamon.
TRY: In your usual glass of unsweetened black/green tea, dip a cinnamon stick or two.
Combine carbs and protein
In order to slow down the release of sugar into the bloodstream and limit insulin release (meaning less weight gain from meals), it is advised that you never eat carbs on their own. Always combine carbs, especially if they are unhealthy, with twice as much protein.
Not all foods are created equal, and there are certain times when the body digests and absorbs certain foods better. For instance, the best time for sugary carbs and fats is the morning so that your body has more time to burn them off. As for sweet treats? Opt for mid-afternoons to indulge on them.
Brush after your meal
Want to smartly divert your brain from overeating? Brush! Yes, research has shown that brushing your teeth after eating will signal your brain that your mealtime has come to an ‘end’ and you will not be tempted to reach for a snack.
Another clever way to eat less is to invest in smaller plates and bowls. You see, even a normal moderate portion will look like a lot on a slightly smaller plate, and thus you will eat less.
Keep healthy snacks in sight
If your vegetables and fruits are ‘out of sight’, they will end up being ‘out of mind’ and you may forget about them when it is snack time.
TRY: Slice and portion mixed fruits and veggie sticks in bags. Keep them on your dining table and/or work table to ensure healthy snacking.
Organised work space
Looking to snack healthier during your work rush? It can be as simple as being more organised and keeping your desk tidy. Studies have shown that a messy work cabin will have you choosing unhealthy snacks over the healthier option.
TRY: Schedule a ‘de-cluttering’ session during a relatively less busy time in your work day. If that seems quite impossible to do, then fit that in at least 2-3 times a week.
No food during TV time
There is no better activity than munching on popcorn while watching movies at the cinema hall, and have you noticed how you end up finishing a whole bag of the butter/cheese/caramel laden snack without really realising it? Now, that is the danger of eating while being distracted. Do not have any meal and/or snack in front of the small screen either.
Make the most out of commercials
Food commercials may tempt us to over-indulge, but how can that be avoided? Simple! Squeeze in some exercise during the commercials.
TRY: Decide on about 4-5 different moves you can do throughout the break times. For instance, during the first break, do squats. Move on to planks during the next commercial and subsequently, some push-ups, followed by jumping jacks.
(Sujita is an internationally certified FISAF fitness instructor and a licensed, certified Zumba fitness instructor)