Small Changes For Fitness
How about making some small changes for fitness to that could make some big differences to your health and well being. Sometimes it doesn’t take much to make a difference.
Walking, power-walking or even jogging to work can make a big difference to your overall health and wellbeing. Walking at a leisurely pace for an hour can burn around 250 calories on average. When you’re carrying shopping bags, try to keep the weight even in each hand, your back straight, shoulders back and chest up for the best results. Try walking back home, or parking the car further away to ensure you get the most out of the mini workout. When you jog in cold weather, your body works hard to regulate its core temperature, meaning you use up more calories. Avoid the treadmill and head outdoors, wearing an extra layer instead.
Certain workouts and stretches are easy to do at your desk and can be done without your colleagues even noticing. So if you’re inactive for most of the day do try to have some kind of desk workout. Your personal trainer can help your with the best kind of workout for you.
Taking a lunch break will help you to unwind during work and reduces stress levels, boosting your productivity in the afternoon, and making it easier to sleep at night. If you’re able to get out into the fresh air and have a short walk, it will make all the difference. Just taking yourself away from your workstation for a short while will improve your state of mind.
Stretching improves blood circulation, increases your flexibility, improves your posture, reduces and prevents lower back pain, and can relieve stress. A simple five-minute routine every morning will wake your muscles up and prepare you for the day.
Instead of sitting through a five-minute commercial break on the TV, flicking through the channels, why not exercise through them. Try a quick high intensity circuit around your living room, which could include jump squats, crunches, leg raises, and step ups. Spend 30 seconds doing each circuit, with a 10 second rest in between, and you’ll be done by the time the commercials are done.
Cleaning and tidying has been proven to relieve stress as it acts as a form of meditation. It can also be a form of exercise, depending on what you’re doing and for how long.
Remember when you work out, you burn fat and gain muscle. Muscle weighs more than fat, which the scales do not show, so use your clothes as a guide instead, if they feel looser then you know you’ve made a difference, keep on working out.
Breakfast should be the largest meal to get your metabolism going and fuel you for the day, followed by a light, medium-sized lunch to keep you energised until evening, then a small dinner in the evening to just fill you with enough calories until bedtime.
Did you know it takes your brain around 20 minutes to register that your body is full? So give yourself time to enjoy the food and notice when you’re full. A number of studies have even found that you can lose weight just by eating slowly.
Small changes to your diet can make a big difference to your health and fitness. For example, try swapping mince beef for mince turkey to make a saving of roughly 125 calories per 100g, and maybe changing your plate size to a slightly smaller one, so that your portions are smaller.
Start writing out everything you’ve eaten and how much you exercise during the day. If you’ve skipped a day of exercise or binged on unhealthy snacks, writing it out can motivate you to stay on course and stop you from slipping back into old routines.
Save money and calories by making your snacks from scratch. Soup, crisps, bread and hummus can all be made at home using leftovers or store cupboard ingredients, you will know exactly what goes into your food. Homemade baked crisps using leftover vegetables like beetroot, turnips, or kale are far healthier than fried potato crisps. Adding nutritious grains, beans or pulses to stews, casseroles or soups will bulk them out giving you additional portions for lunches or dinner. It’ll keep you fuller for longer, too.
Healthy eating doesn’t have to be bland – in fact, adding spices to your meals can aid in weight loss. Hot peppers contain capsaicin, which has been found to boost metabolism and curb cravings. If you can’t handle too much spice, you can use milder spices like turmeric, ginger and cinnamon, which also have health benefits.
Sugar is what what nutritionists call ‘empty calories’ – they contain no value or benefits. If you cut out one sugary drink a day, it could save 51,100 calories per year, which is the equivalent to losing almost 7 kilos in a year. Try replacing your sugary drink with hot water and a squeeze of lemon for a much healthier and cleansing alternative.
Fresh fruit juices and smoothies are delicious, but try not to drink your way to a full stomach. Chewing satisfies your stomach and allows you to get all the nutrients and fibres your juicer may have juiced out.
Prepare all your meals for the week on a Sunday evening, and divide them up into containers for each day of the working week. This way you will have a ready prepared lunch everyday, and you will have control of the food you are eating, you’ll probably be saving some money too.