One of my cousins is a very lazy and foodie - as a
result, she neglected to take care of her health, she was becoming very fat day
by day, but she also has a lot of interest in beauty and she is also beautiful.
At one time, she suddenly noticed that her excess health was ruining all her
beauty and causing many diseases. Rushed to the specialist, asked if there was
any short-cut way to reduce health.
Experts say - there is no shortcut. To lead
a healthy life, one has to follow the rules. A person loses some
calories even when he is completely at rest. These calories are consumed to
keep the heart active, breathe or in the body's physiological processes. This
is called the basal metabolic rate (BMR).
BMR varies depending on the person and the situation.
BMR has no direct relationship with weight gain or loss. However, those who are
on a diet have difficulty losing weight if they have a low metabolic rate.
Weight control is very important for a healthy life.
And many of us do not know that weight can be controlled by simple activities.
Even if we know, we do not give importance to it.
Experts say that studies have shown that just walking
around the house, doing small tasks, dancing, etc. can burn about 350 calories
at the end of the week.
Now let's see how we can increase our metabolic rate
and increase calorie loss through daily activities beyond regular walking and
exercise.
1) You
can use the stairs instead of using the elevator at home or in the office.
After going up and down 12 stairs, you can burn 5 calories.
2) Park
your car a little further away or get off the bus and walk the rest of the way.
3) If
you have to walk for some reason (such as while shopping), walk a little
faster.
4) Get
up from your chair every hour in the office, break the routine and walk if
possible.
5) Walk
around while watching TV or reading a newspaper at home. You can do housework.
Sweeping the floor for 15 minutes burns 39 calories, washing dishes while
standing burns 22 calories.
In this way, we can increase the amount of calorie
loss every day a little bit and add it to the total exercise on the weekend.
Along with this, we have to reduce calorie intake. If someone eats an extra 100
calories of food every day, then by the end of the year, they will gain 4 to 5
kg of weight.
# Here are some more ways to diet from the report of a
nutritionist - -
Many people follow various types of diet methods.
Among them, recently, one diet method has been heard, which is called
intermittent fasting.
Intermittent diet is drinking only water and fruit
juice for one day, two days or sometimes for a specific period of time a week.
For example, drinking water or sugar-free fruit juice one day a week and eating
normal food for six days.
This diet can be done in different ways. Such diets
are becoming quite popular. Knowing the data obtained from the research of
experts - here are some examples –
1) 16
to 5 hour method: You have to fast for 16 hours out of 24 hours and eat during
the remaining 8 hours. For example, you will eat from 8 am to 4 pm and the rest
of the time, that is, you will not eat from 4 pm to 8 am the next day. Divide
the food during the meal into three or four times. In that case, you must keep
a calorie count.
2) 24
hour method: You can fast like this for one or two days a week. After dinner
one day, you will have dinner again at the same time the next day. In between,
you should drink only water and fruit juice for 24 hours, so that your blood
sugar remains normal and you do not get dehydrated.
3) 5:2
method: In this method, you will have to eat 500 to 600 calories two days a
week. You will have to eat normal food for the remaining five days.
Benefits
-
Research reports say that intermittent fasting helps
in weight loss, controls blood sugar levels and helps in metabolism, helps in
normalizing high cholesterol, reduces free radicals, helps in anti-aging.
Not
for whom -
Pregnant women, lactating mothers, those who want to
have a child, those who have many gastric problems, those who are underweight,
those who are under 18 years of age, should not do this type of diet. Apart
from this, if you have uncontrolled diabetes, insulin users, kidney, liver or
heart disease, you must consult a doctor.
During intermittent fasting, you should eat protein,
vegetables, fruits, nuts, eggs, lean chicken, and plenty of water. Since each
person's metabolism is different, this method may not work the same for
everyone.
You can drink tea, coffee, water, saline, and medicine
during intermittent fasting. Remember, if you want to do any kind of
intermittent diet, you must consult with a nutritionist.
