Did you know that you can burn fat while sleeping?
We get it, we’re all busy, and we want to look and feel our best with minimum effort. But the majority of the time, we need to put the hard work in, in order to be closer to reaching our goals. But that doesn’t mean we can’t enjoy a few things that make our lives easier.
And fat burning while sleeping is surely one of them. It might sound weird and fake, but it’s something your body is absolutely capable of doing. Even when you’re sleeping and dreaming, your basal metabolic rate is still working, doing all its magic things. Your body is very smart, and this means that it keeps using calories to keep itself properly functioning.
And while you get the amount of rest you absolutely deserve, your body doesn’t stop, and it takes its time to do some healing and restoration work. And while sleep might feel relaxing for your mind and body, it doesn’t mean that everything shuts down the moment you doze off.
Now that you know that your body’s still working while you’re getting your Zss’s in, you should also know that you can use this time to burn fat. The key is that you have to make conscious and healthy choices while you’re awake to help your body burn fat without you even noticing its hard work.
If fat burning while sleeping is something that sounds appealing to you, try these 6 things:
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#1 Eat more protein
Protein is one of the most important macronutrients when it comes to maintaining a healthy and balanced weight, especially because it speeds up your metabolism. Moreover, protein can help your body stay fuller for longer due to the fact that it reduces the level of your hunger hormone, called ghrelin.
Another good thing about protein is that it helps you keep those unhealthy snacks away from you, and it won’t mess with your fitness or weight loss goals. Try to consume protein with every meal throughout the day, and if you have a hard time doing that, you can look for a healthy protein powder on the market, but make sure it doesn’t contain a lot of artificial sugars and chemicals.
Some fitness experts say that you can drink a glass of water or milk with protein powder before bed to help your muscles repair, grow stronger, and burn fat while sleeping.
Do you remember the basal metabolic rate we’ve previously mentioned? There are a few things you can do to bump it up. Having more muscles in your body, for instance, will help your body burn more calories throughout the day, whether you’re active, laying on the couch, or simply sleeping.
That’s because muscles burn more calories than fat, so every tiny piece of lean tissue is helpful. However, don’t be tricked by the number on the scale! 1 pound of muscle mass weighs the same as 1 pound of fat because 1 pound equals 1 pound, right?
But here’s when things get more clear: the number on the scale might be the same, if not even bigger, but you won’t look the same. You might notice that you dropped a pant size or that your old clothes fit you well again.
Yep, that’s the power of your muscles! And another great thing about it is that you’ll be able to eat more, because they will require more food, in order to be strong and grow even more!
So don’t be afraid to pick up the weights or start with bodyweight exercises at first, such as squats, lunges, pushups, deadlifts, bicep curls, planks, and so many other physical exercises.
…And no, strength training won’t make you bulky if you’re a woman! Your body needs a lot of testosterone to build the same muscle mass as a man, so it’s not that easy!
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#3 Turn off the lights
We’re sorry TV lovers and night light enthusiasts, but the experts say that you should be sleeping in the dark if you want to have a good night’s rest and also burn fat while dozing off.
The reason why we tell you this is that when you have a light on, your circadian rhythm gets confused, and it can’t properly balance your metabolism. As a matter of fact, a study showed that women who slept with light or with their TV turned on in their room were more likely to gain weight compared to women who slept in a dark room.
And these two are not the only bad guys in this equation! Your phone, for instance, can be just as bad for your sleeping schedule. Try to stop scrolling at least 30 minutes prior to bed, and even better, keep your phone in another room if you want to wake up more rested.
#4 Sleep better
If you thought that tossing and turning all night long will help you burn fat, you’re wrong. One of the key things that will help you burn more calories while resting is getting good quality and long-lasting sleep.
One of the easiest ways you can try to make sleep better during the night is to wake up and go to bed at the same hour every day, even when it’s the weekend! By doing that, you allow your circadian rhythm to do its job and help you get up and fall asleep more easily.
A recent small study showed that people who sleep in rooms that are a bit colder burned more fat while they slept compared to those who didn’t lower the temperature. Even though there’s not enough research to back this thing up, it’s worth a try, isn’t it?
Don’t think that you need to turn down your temperature to the freezing point, but just a little, 65-70 degrees F, which is enough to speed up your metabolism and help you sleep better throughout the night.
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#6 Leave the carbs for the day
Carbohydrates are good for your body, but they contain a lot of calories and can spike the insulin levels in your body, which might mess with your metabolism (keep in mind that your metabolism is more active during the day rather than before you sleep).
This doesn’t mean that you should say goodbye to carbs in order to burn fat while sleeping and resting, but it’s better to consume them during the day so that your body has enough time to burn them and use them as fuel for your activities.
By doing that, you’ll have less insulin in your blood, and your hard-working body will be able to metabolize fat for energy while you’re completely dozed off.
CONCLUSION
It might not seem very real to burn fat while sleeping, but you can’t really know until you try, right? Now you know a few things you can do to help your body burn more calories and reach your fitness goals faster, even while you’re sleeping and relaxing.
All you have to do is to consume more protein throughout the day, keep your carbs for lunch, drink plenty of water, turn off the lights in your room, lower the temperature, go to bed and wake up at the same time each day, and do a bit of strength training! Even 10 minutes count!
Carbs are bad!…Say the majority of people who want to have a healthier diet or those who want to lose weight do so. And we know it might be tempting to ditch carbs entirely. That’s wrong! Because carbohydrates are one of the most important sources of energy for your body, Either you exercise or not. They are one of the three main macros and, together with the other two, protein and fat, are pretty important for a healthy life.
A balanced diet is encouraged by dietitians. You have to know that there are two types of carbohydrates: good and bad.
Don’t say goodbye to carbs. Embrace them in order to be in good health. Here are 10 reasons to keep them in your diet.
1.Can help boost your mood
Carbs promote the production of serotonin, which is the chemical messenger that’s believed to act as a mood stabilizer. It also helps produce healthy sleeping patterns, which boosts your mood as well. It has been proven that people who follow a strict diet which cuts carbohydrates for a year or more experience depression, anxiety, and anger compared to those that have a much more balanced diet.
Don’t forget about the bread (especially the whole grain one) because it provides the amount of fiber you need. Ditching it completely may be a bad idea.
2. They help your brain work better
This one is very important because it’s been proven that your brain needs carbs to properly function. And the explanation is actually very simple: your brain runs on glucose, and you get all the glucose you need from carbohydrates.
If you don’t get the necessary amount of carbs daily, your ability to think, learn, and remember stuff might be affected. And nobody wants that!
A lot of overweight people are told to completely eliminate carbohydrates from their diets. And because of that, they did worse on tests of working memory, like why did I walk into the kitchen?
This kind of stuff happens a lot after a certain age, but you can always protect your brain and your memory by eating the right amount of food daily.
3. They give you energy
This is very important because without energy you won’t be able to enjoy the day. It’s like trying to drive a car without gasoline. It’s impossible, right? Believe it or not, carbs are fuel for your body because, as we previously mentioned, they contain glucose, which is basically the number one source of energy for our bodies.
Of course, you will also need protein and fat, but carbohydrates are definitely the best.
Unfortunately, they have developed a bad reputation in recent years, and many people believe that they will make you fat. Let’s be honest, because everything can make you fat if you overeat it.
Of course, there are bad carbs, but a lot of processed food is consumed daily without thinking twice about whether it is good or bad for your body.
The same goes for carbs. Some of the best you can actually consume without worrying are quinoa, oats, bananas, sweet potatoes, oranges, apples, blueberries (which are a great source of vitamin C too), kidney beans, and chickpeas.
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4.Can help prevent weight gain—and might even promote weight loss
Researchers found that the eating habits of middle-aged women who increased their fiber intake actually led to weight loss. And on the other hand, women who decreased the fiber gained weight. How is that possible? Well, fiber can help you feel full for longer and also aid in healthy digestion.
Both of these are actually crucial when it comes to weight loss.
What are your favorite carbs to eat? Do you also think they are your enemies?
Tip: Make sure you eat plenty of fresh vegetables that can actually add color to your plate and flavor to your meals. You can start the day with a breakfast of whole-grain cereal and fruit and add some extra vegetables to lunch and dinner!
5. They help reduce bloating
If you get bloated after a meal, it might decrease your energy level and you will feel uncomfortable. That happens a lot, especially if you eat a lot of processed foods. There are certain foods you can avoid in order to feel better. You can actually start a journal where you write daily about what you eat.
This way, it will be much easier to keep track of foods and see what suits you best. Good carbohydrates contain a lot of fiber that keeps your bowel movements regular.
You will feel less puffy because your body will naturally eliminate waste more efficiently.
6. Are good for your heart
Dietitians suggest that increasing your soluble-fiber intake (this type of fiber is found in carb-rich foods like oatmeal and beans) from 5 to 10 grams a day could result in a 5% drop in bad cholesterol.
Similarly, people who usually eat more whole grains (brown or red rice, quinoa or bulgur) also tend to have lower levels of LDL cholesterol and higher levels of good HDL cholesterol.
7. Will help you trim your waistline
According to the Journal of Nutrition, switching from refined grains to whole grains may help you reduce body fat. Also, the belly fat, which is basically a pain in the neck for most of us! Recent studies have shown that an adult who eats about 3 servings of whole grains a day has about 3% less body fat and 4% less belly fat.
If you are a woman, you understand the struggle because having a slim waist is basically top of the line!
In addition, you can walk a little bit more daily, or you can do some simple exercises.
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8. They contain vitamins
Did you know that watermelon is a carb? The answer is yes, it is a carb. It’s 90% water, so you can have it as a snack during the hot summer days. And we guarantee you won’t gain extra calories. Plus, it contains a lot of vitamins and is a friendly food.
Whole grains like oats, for example, contain a lot of vitamin B, which helps your body make energy from food and helps you make red blood cells. Don’t forget about the vegetables!
They are friendly too because they are full of essential nutrients and vitamins B and C. Who knew you could lose weight by actually eating properly?
9. They make you happier
Personally, I love eating! And I won’t hide that fact. Because of that, I want to be happy every time I pick my meal plan. Most carbohydrates contain tryptophan, which will help produce the feel-good hormone serotonin in your brain.
Without this, you will feel weird and more tired because you will have sleeping difficulties, plus there are a lot of chances to become depressed.
Make sure you make the right choices in order to make your body happy. Because let’s be honest, you only have one!
10. Will help you lose fat
If you are eating a breakfast with slow-release carbs (oatmeal or bran cereals) three hours before exercise, it may help you burn more fat. Good news, right? The slow-release carbohydrates don’t spike blood sugar as much as the refined ones (white bread, for example).
Insulin levels didn’t spike as high, and because insulin plays a significant role in your body, having lower levels may help you burn more fat.
This is a win-win situation!
Bottom line:
Most of us love carbs just because they’re delicious. And you can always switch from bad carbs to good ones! Having a healthy diet doesn’t mean you should deprive yourself of spaghetti or rice.
Just make sure you replace the regular ones with whole wheat and instead of white rice, you can pick from a huge variety.
Brown rice is definitely my favorite. And let me tell you a secret: it has fewer calories than the regular one.
If you find this article informative, then we recommend you try this one as well.
You know that summer is right around the corner, right? And you know what that means, right? It’s time to show off that summer boooody! If it’s still a work in progress, then it’s time we have a talk about setting unrealistic goals that might leave you discouraged.
It’s supposed to be an encouraging process, where you notice little by little the progress that you worked so hard to achieve. However, sometimes we want to see things unfolding faster than they should, and I think this applies, even more, when it comes to body goals.
That’s why we thought it would be extremely useful to ask personal trainers what we should expect from this process, as health should be our number one priority, above anything else.
10 realistic fitness goals to remember:
Work out 12 days a month
Consistency is the ultimate key to building the proper exercise habits and also having results. However, sometimes keeping yourself motivated can be difficult, especially if you have been inactive for some time now.
Mike Donavanik, who’s an NSCA-certified strength and conditioning specialist and founder of the fitness app “Sweat Factor” recommends setting a smaller goal that you know it’s achievable, such as three workouts a week.
You can easily achieve this by scheduling sweat sessions in advance. Mark a minimum of 12 days a month when you know you will have the time to exercise. Then, just set your phone reminders for those 12 days so you’ll remember to pack your gym clothes or shoes.
Run continuously for 1 mile in 6 weeks
These goals will be extremely beneficial for someone who hasn’t been working out in a while and is looking forward to improving their cardiovascular health. Building cardiovascular endurance improves your bone, heart, and immune health while reducing the risk of heart disease and type 2 diabetes.
While for some people, one mile might seem daunting, Clausen suggested focusing at first on shorter distances, such as only half a mile. Then, if you gradually increase the distance every week while tracking your progress, you’ll notice that the effort will last longer. Also, instead of focusing on becoming the fastest runner in the area, it’s best to maintain an easy, steady pace.
Try a new workout a week until you find one you like
We recommend sticking to that exercise that you like doing. Try different workouts every month until you’ll find one that you actually like. Plus, making different kinds of exercises will challenge your body, work on new muscles, and build all sorts of skills, so you’ll likely see a variety of results.
Create a list of workouts that seem appealing to you, whether we’re talking about yoga, running, kickboxing, or even trampolining. Then, look into class schedules at your local gyms or fitness boutiques, and schedule ahead. If you’d rather learn from home, search out online some online fitness apps.
Average 10,000 steps a day each month
Unlike cardio exercises like running, walking is much easier on the joints. Not to mention that keeping a brisk pace will assure you other health benefits such as reduced stress and better immune function. Even so, achieving a strict 10,000 steps a day might seem a bit daunting.
That’s why it’s better to focus on an average for the month, so you can ease the pressure off your shoulders. Because let’s be honest, there are some days when you will just sit on the couch. And since daily steps might vary from day to day, Clausen highly recommends scheduling a long walk ahead of time, like on weekends or when you know you have a lighter workload.
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Do a certain number of push-ups in 4-6 weeks
As Becky Miner, NASM-CPT and a nutrition coach for Macros Inc. confirm, there is no better exercise to increase your upper body strength than push-ups. That’s because it’s such a simple, classic movie that engages all the muscles from your shoulders, chest, arms, and abs all at the same time.
Not to mention that they require no special equipment and can be done anytime, anywhere. Try setting a goal for yourself on how many you want to do in the span of a month. If you find the traditional push-ups on your toes to be too challenging, there are fewer beginner variations that you might try:
incline push-ups – you can do it against a stable counter, bench, or chair. But be careful, as the more parallel the floor will be, so will the variation.
knee push-ups – this is like a regular push-up, but your knees will be on the floor at a 45-degree angle.
combo push-ups – if you find knee push-ups too easy, but still can’t do a traditional one, try starting in the classic position.
…To be able to reach this goal, we recommend doing your push-ups on this handy workout mat!
Rest for eight full days a month
Once you’ve established your fitness goal, it will be much easier to push your body every day. Even so, rest days are very important, not only because we need a good Netflix binge, but also because your muscles need it just as much.
These breaks will help your muscles repair themselves so they can become even stronger, as Kollins Ezekh, a NASM-certified personal trainer and owner of Mayweather Boxing + Fitness explained. However, how many rest days you decide on, it’s up to you.
Clausen would advise you to allow at least two days a week. If you’re doing something new, you might want even more. Plus, if you feel good, you’ll still be able to incorporate light movement into your rest days, such as taking a walk or doing some gentle yoga.
Stretch for 15 minutes after each workout
Even if stretching might not burn calories or give you six-pack abs, it’s still very important. According to the National Academy of Sports Medicine, stretching increases your flexibility, which also improves the range of motion, and reduces inflammation.
The ideal time to stretch those ligaments and tendons is after you exercise, as your body already loosened and warmed up. Also, “stretching offers you a nice transition for your body and mind, from the workout state to a resting state.
Plus, did you know that you should spend 25% of your workout recovering? If you planned on doing one hour of exercise, spend the last 15 minutes stretching. Ezekh highly recommends stretching the muscles you focused on that day and holding to each stretch for 15 to 45 seconds.
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Hold a 1-minute plank in 30 days
Planks are absolutely great for a full-body exercise that focuses on the muscles in your chest, arms, legs, and your core, of course. The importance of having a strong core is not only linked to aesthetics: it keeps a proper posture which reduces back pain and many other possible injuries.
However, just because planks are stationary, you shouldn’t be fooled by that, as they are extremely hard. In order to work your way up to the one-minute goal, you need to hold a plank about two or three times per week. Start off with 20 to 30 seconds and then increase the duration by 5-second increments. You might also begin on your knees and work your way up to a plank on your toes.
Drink 2-3 liters of water on a daily basis for a month
Drinking water is highly important for preventing dehydration, which might hinder your workout and cause fatigue, dizziness, and fainting, as the National Library of Medicine confirmed. That’s why it’s extremely important for your goal to be drinking a lot of water throughout the day, so you’ll be all ready hydrated when your body will start sweating out.
The amount of water you should be drinking on a daily basis should strictly depend on your activity level, diet, body weight, and even the climate in the area you live in. Generally, men should try to consume 3.7 liters (or 15.5 cups) of water and women should aim to drink 2.7 liters (or 11.5 cups).
Cutting calories is one of the most difficult components of weight reduction. Many low-calorie foods leave you feeling hungry and unsatisfied in between meals, making it much simpler to overeat and overindulge.
Fortunately, many healthy foods are both satisfying and low in calories. Here are 17 low-calorie dishes that are rather filling.
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17 Tasty Foods You Can Eat Lots of Without Gaining Fat
1. Oats
Oatmeal is a great supplement to any balanced diet. They aren’t just low in calories, but also high in protein and fiber, which keeps you satisfied. A 1/2-cup portion of dried oats contains only 148 calories and contains 5.5g of protein and 3.8g of fiber, both of which can influence your hunger and appetite.
In one research of 48 people, consuming oatmeal boosted feelings of fullness while decreasing appetite and calorie consumption at the following meal. Another small research found that when compared to a ready-to-eat breakfast cereal, instant and old-fashioned oatmeal significantly improved hunger control over four hours.
2. Greek Yogurt
Greek yogurt is a high-protein food that can help control cravings and assist in weight reduction. Though the exact figures vary depending on the type and taste, a 2/3-cup (150-gram) serving of Greek yogurt delivers around 130 calories and 11 grams of protein.
One research of 20 women looked at how a high-protein yogurt snack compares to unhealthy high-fat snacks like chocolate or crackers on hunger. Women who ate yogurt not only felt less hungry but also ate 100 fewer calories at supper than those who ate crackers or chocolate.
In another study, high-protein Greek yogurt helped reduce hunger and boosted feelings of fullness when compared to lower-protein snacks in 15 women.
3. Soup
Soup is sometimes considered as just a light and easy side dish, although it can be rather filling. Even if the components are the same, some studies show that soups are more filling than solid dishes.
Smooth soup, for example, reduced stomach emptying and was more successful at creating fullness than a solid meal or chunky soup, according to a 12-person research. Another research of 60 adults found that eating soup before a meal reduced total calorie intake at lunch by 20%.
Keep in mind that, while creamy soups and chowders are satisfying, they can also be heavy in calories. To cut calories and increase satiety, use a lighter broth or stock-based soup.
4. Berries
Berries, such as blueberries, blackberries, strawberries, and raspberries are high in minerals, vitamins, and antioxidants, which can help you live a healthier life. Their high fiber content promotes weight reduction and decreases appetite. Blueberries, for example, provide 85 calories but 3.6 grams of fiber per cup (150 grams).
Berries are especially high in pectin, a kind of dietary fiber that has been demonstrated in human and animal studies to decrease stomach emptying and boost feelings of fullness. This can also assist in reducing calorie consumption, which may aid in weight reduction.
According to one study, a 65-calorie berry snack in the afternoon reduced calorie consumption later in the day compared to a 65-calorie confectionary snack.
5. Eggs
Eggs are particularly nutrient-dense since they are low in calories but high in a variety of essential elements. A single big egg has 72 calories, 6 grams of protein, and a variety of essential vitamins and minerals. According to research, eating eggs first thing in the morning can help reduce appetite and increase fullness.
In a study of 30 women, those who ate eggs for breakfast instead of a bagel felt fuller and ate 105 fewer calories later in the day. Other research has shown that having a high-protein breakfast can reduce snacking, decrease stomach emptying, and lower levels of the hunger hormone ghrelin.
6. Popcorn
Popcorn is a very satisfying low-calorie food because of its high fiber content. Although 1 cup (8 grams) of air-popped popcorn contains only 31 calories, it contains 1.2 grams of dietary fiber, which accounts for up to 5% of your daily fiber requirements.
Fiber not only slows digestion to increase fullness, but it can help balance blood sugar to minimize hunger and cravings. Furthermore, popcorn, more than many other popular snack foods, can help lower hunger and increase feelings of fullness.
One research of 35 participants found that those who had 100 calories of popcorn felt fuller and more pleased than those who consumed 150 calories of potato chips.
However, keep in mind that these benefits only apply to air-popped popcorn. Many ready-made types have a lot of harmful fats, artificial flavorings, and additional salt or sugar, which boosts the calorie count significantly.
7. Chia Seeds
Chia seeds, recognized as a true superfood, pack a lot of protein and fiber into a little number of calories. A 1-ounce (28-gram) serving of chia seeds has 138 calories, 4.5 grams of protein, and 10.7 grams of fiber. Chia seeds are high in soluble fiber, which absorbs fluids and swells in your stomach to give you a full feeling.
According to some studies, chia seeds can absorb 10–12 times their weight in water and move slowly throughout your digestive tract to keep you feeling full. Including chia seeds in your regular diet will help you control your cravings and lower your appetite.
In one research of 24 individuals, those who ate yogurt containing chia seeds reported less hunger, less desire for sweet meals, and increased feelings of fullness when compared to the control group.
8. Fish
Fish contains a high concentration of protein. A 3-ounce (85-gram) portion of cod, for example, has nearly 15 grams of protein and only 70 calories. According to several studies, increasing protein consumption can lower appetite and ghrelin levels, the hormone that drives hunger.
Furthermore, fish protein may be particularly effective for lowering hunger and appetite. According to one study that compared the effects of beef, chicken, and fish protein on feelings of fullness, fish protein had the largest influence.
To further reduce calorie consumption, choose lean fish such as cod, flounder, halibut, or sole over higher-calorie alternatives such as salmon, sardines, or mackerel.
9. Cottage Cheese
Cottage cheese is a high-protein snack that is ideal for individuals trying to reduce weight. One cup (226 g) of low-fat cottage cheese has around 28 g of protein and just 163 calories. Increasing your protein intake through foods like cottage cheese has been shown in several studies to reduce appetite and hunger.
Some studies also show that consuming protein might impede stomach emptying, hence prolonging feelings of fullness. Furthermore, research on 30 healthy people discovered that cottage cheese and eggs had equal impacts on fullness.
10. Potatoes
Because of its link with high-fat French fries and potato chips, potatoes are sometimes rejected as unhealthy and hazardous. But potatoes, in fact, may be a full and nutritious portion of a balanced diet. One medium baked potato with skin has 161 calories but also offers 4 grams of protein and fiber.
Boiling potatoes were classified as the most satisfying in research measuring the impact of several meals on satiety — or fullness — with a score of 323 on the satiety index – more than seven times that of croissants.
Potato protease inhibitors, which can suppress hunger and decrease food intake to promote fullness, may be involved in the filling effects of potatoes, according to animal and human research.
11. Lean Meat
Lean beef has been shown to effectively lower hunger and appetite in between meals. Lean meats like turkey, chicken, and low-fat cuts of red meat are low in calories but heavy in protein. 4 ounces of cooked chicken breast, for example, has roughly 185 calories and 35 grams of protein.
According to research, eating too little protein may raise hunger and appetite, whilst eating enough protein may lower calorie intake and hunger levels. In one research, those who ate a high-protein supper with meat ate 13% less food by weight at dinner time than those who ate a high-carb, vegetarian meal.
12. Legumes
Due to their high protein and fiber content, lentils, peas, and beans may be particularly filling. Cooked lentils give around 230 calories, 15.6 grams of fiber, and about 18 grams of protein in one cup (198 grams).
Several studies have found that legumes have a major influence on appetite and hunger. A high-protein lunch with beans and peas enhanced feelings of fullness and lowered desire and hunger more than a high-protein supper with veal and pork, according to a study of 43 young men.
Another assessment of nine studies found that eating pulses, a kind of legume, made participants feel 31% fuller than high-carb meals like pasta and bread.
13. Watermelon
Watermelon has a high-water content, which keeps you hydrated and satisfied while providing little calories. A cup of diced watermelon (152 grams) includes 46 calories and a variety of key micronutrients including vitamins A and C.
Low-calorie-density foods, such as watermelon, have been proven to have comparable effects on sensations of fullness and hunger as high-calorie-density meals. Furthermore, meals having a reduced calorie density have been associated with a reduction in body weight and calorie consumption.
Substituting oat cookies with a similar number of calories from fruit lowered calorie consumption and body weight in a study of 49 women.
14. Pineapple
With a crown on his head, the king of fruits. A pineapple represents happiness and freedom. Not for nothing, either. Pineapples’ manganese content is claimed to aid in the metabolization of protein in your meals by your body and muscles. This is excellent for aiding weight loss. 50 calories are included in 100 grams (3.5 ounces).
15. Beetroot
Beetroot roots are often eaten cooked, roasted, or raw, either alone or in combination with any salad vegetable (just add some lemon and olive oil). A significant amount of the commercial output is processed into boiled and sterilized beets or pickles.
Borscht, a kind of beet soup, is popular throughout Eastern Europe. A diced, cooked, spiced beet is a frequent side dish in Indian cuisine.
Besides having a difficult stain to remove, beetroot is abundant in minerals, nutrients, and water content. As a result, it also works well as a juice. Beets are also high in manganese and magnesium.
These aid in blood sugar management as well as muscle and nerve function. Raw beetroot contains 88 percent water, 10% carbs, 2% protein, and less than 1% fat. A 100-gram (3.5-ounce) portion of beets has around 40 kilocalories.
16. Carrots
Carrots are high in vitamin K1, beta carotene, potassium, fiber, and antioxidants, as well as being delicious and adaptable to a wide range of dishes. Carrots include 41 calories per 100 grams, 4.7 grams of sugar, and 2.8 grams of fiber. They’re ideal for a quick lunchtime snack or as a veggie addition to any meal.
Now for the big question: Are carrots healthy for your vision? The answer is YES! You are more prone to get night blindness if you have low vitamin A levels. The remedy is to consume carrots to increase your vitamin A levels!
Carrots can even help prevent cancer and heart disease, so eat your carrots since they’re healthy and delicious.
17. Cold / Hot Brew Coffee
Ok, Ok! Before you rush to Starbucks, remember that we’re not talking about your pumpkin latte. Coffee offers several health advantages, including antioxidants and minerals that help promote overall health. According to legend, it was discovered around 800 A.D. when sheepherders recognized the plant’s impact on their sheep.
Today, Brazil produces one-third of the world’s coffee, while Hawaii and California produce it in the United States. It gets us through the mornings and the days at work.
However, brewed coffee contains almost no calories. Just consider the sugar and milk that have been added. Take pleasure in your cool brew!
The Bottom Line
Cutting calories doesn’t have to mean you’ll be hungry or unhappy in between meals. Eating a wide variety of satisfying foods high in protein and fiber will help you lose weight faster than ever before by reducing hunger and fighting cravings.
These low-calorie items, when combined with an active lifestyle and a well-balanced diet, can keep you feeling full all day.
Besides nourishing our bodies, food has become a huge part of our lives. If you think about it, eating is actually a social activity. We meet with our friends for brunch, we go on date nights, we watch movies and eat popcorn, chips, or any other types of snacks, we treat ourselves to something nice and fancy to eat, and the list can go on.
If we don’t pay close attention to these habits, we might develop some health issues or gain a few unnecessary pounds. In addition to that, eating too many unhealthy foods, such as sweets, pastries, chips, dips, and fatty foods can mess with our waistline pretty quickly.
Whether you want to lose those extra pounds, develop healthier habits, or eat cleaner in general, an important thing to do to reach your goals is to keep your hunger and cravings under control.
Staying full and satisfied throughout the day will help you focus more on your tasks, have more energy, and also will help you smash those workouts of yours.
Consuming enough protein, fats, and fiber is very beneficial for keeping you fuller for longer, so if you want to discover more about this topic, here are 19 foods that will keep your appetite under control.
…Did you know that you can actually curb your appetite by eating certain foods?
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1. Greek Yogurt
Greek yogurt is a delicious food you can eat for breakfast, as dessert, or as an ingredient in dips. It’s made by straining regular yogurt to get rid of most of the whey in it, which results in intensifying the nutrients. As a result, you’ll enjoy a tasty and high-protein appetite curber.
If you don’t have any ideas on how you can combine this superfood, you can add berries, bananas, honey, nuts, or any other type of fruit to create a parfait. This is also great in soups or as an alternative to sour cream.
…Try it and see your hunger go away!
2. Avocado
Who doesn’t love avocado? It’s an amazing food and a high source of healthy monounsaturated fats, that will do wonders for your body. They have a rich and creamy texture and will take more time to digest, keeping your appetite under control for a longer period of time.
There are many ways you can consume it: guacamole, in salads or sandwiches, as dips and spread, or on toast with salmon or eggs. You can even turn them into a delicious chocolate pudding by adding cocoa powder and honey.
Besides being full of healthy fats and Omega-3 acids, avocados are also full of fiber. If you’re still not convinced why you should include this food into your diet, you should know that they are good for your hair, skin, and nails as well.
3. Cottage Cheese
Cottage cheese is a great healthy snack for when you’re on to go and you don’t have time to eat a proper meal. Or when you simply want to snack on some healthy food.
This food is lower in calories and fat compared to other cheeses on the market and it’s a great source of protein and calcium. You can eat it plain, add fruits for sweetness, or enjoy it as a savory snack with some corn, avocado, and freshly cracked black pepper.
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4. Almonds
Another type of food that is great for keeping your appetite under control are almonds. They are a great source of healthy fats and proteins and can be consumed as a snack between meals.
However, they contain a lot of calories, so if you don’t want to add on some extra pounds, make sure to eat no more than a handful of them.
5. Oatmeal
There are a lot of people who believe that oatmeal is actually the breakfast of champions and many fast food restaurants started carrying this type of food on their menus. Oats are a type of grain that contains a lot of slow digest fiber, called beta-glucans.
They travel slowly through your digestive tract, keeping you full for longer periods of time. Besides that, oatmeal is also great for lowering blood sugar, providing antioxidants, and lowering your chances of developing colon cancer.
If you’re looking for a great-tasting food that you can indulge in without guilt, oatmeal is a great source for you! Combine it with banana, peanut butter, cinnamon, nuts and seeds, and vegetable milk and you’ll have a delicious breakfast!
6. Flaxseed
Flaxseed is very rich in healthy omega-3 fats, fiber and protein. Even though these small and nutritious seeds don’t take up that much room in your stomach, they are great for keeping you fuller for longer.
According to several studies, people who eat this type of food in the morning actually eat less when it’s lunch time. You can sprinkle this food on your salad, if you want a bit of a crunch and a delicious flavor.
Try eating flaxseed at breakfast, because they’re really yummy! Just add a teaspoon to your Greek yogurt or to your smoothie, for a more subtle taste and many benefits.
7. Legumes
Legumes are an amazing type of food, especially if you want to include more plant-based meals into your diet. You can choose from peas, lentils, beans, and chickpeas and cook them in several ways.
Whether you prefer soups, stir fry dishes, salads, stews, or chili, there are many recipes out there that will make your taste buds happy. They contain a lot of fiber and complex carbohydrates, and they are a great source of protein for vegetarians or vegans.
Due to the combination of the macronutrients they have, these foods are great if you want to keep your appetite under control. They take a lot of them to be digested, which means that you won’t think about food for at least a few hours.
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8. Soup
Even though eating soup alone as a meal won’t keep you satisfied for more than an hour or two, if you pair it with a sandwich or a snack it will make your tummy happy.
A study from Pennsylvania State University had discovered that people who ate a bowl of chicken rice soup before they were served the main course felt a lot fuller and ate roughly 100 calories less, compared to those who consumed a chicken casserole that contained the same ingredients as the soup and only a glass of water as an appetizer.
If your goal is to shed off the extra pounds you might have, then make sure to eat broth-based soups, that are packed with chunky veggies. Several nutritionists believe that the act of chewing is tricking your body into thinking that it’s full.
If you want to make your soup more filling, you can add noodles, chicken, beans, or chickpeas.
9. Meat
Meat is one of the foods that take a lot of hours to be fully digested, which means that you’ll be satisfied for a longer period of time. Meat is also rich in vitamins and protein, which will contribute as an appetite-suppressing key ingredient.
If you want to benefit from all the nutrients, make sure to cook it in the oven or on the stove, and don’t use too much oil. Pair it with vegetables and a dip made of Greek yogurt and you’ll be full for hours.
10. Apples
Apples are a great healthy snack, especially if you crave something sweet and crunchy. This fruit is packed with pectin and soluble fiber, which will keep your stomach occupied for quite a while.
Besides acting as an appetite suppresser, this food can also give you a lot of energy and it can help your body regulate your glucose levels. If you think that a single apple is not enough for making you feel full, you can combine it with a tablespoon of peanut butter.
The combination of carbs, protein, and healthy fats will keep your body busy and your taste buds happy. Plus, it’s a great pre or post-workout snack and it’s also suitable for kids who crave something sugary and crunchy.
11. Eggs
Another food that is great for keeping you full and satiated for a longer period of time is eggs. You can eat them at breakfast or at lunch and they are just as good.
Several studies have discovered that eating one or two eggs in the morning can actually make you feel full for more than 24 hours compared to eating other foods at the same time.
Besides that, the same study also discovered that people who ate eggs in the morning consumed approximately 330 fewer calories throughout the day, compared to those who consumed a bagel for breakfast.
12. Sweet Potatoes
Sweet potatoes aren’t only delicious, but they’re actually incredibly healthy for your body! This food contains a particular type of starch that has the ability to repel digestive enzymes. As a result, the food stays in your stomach for a longer period of time.
Besides helping you suppress your appetite, sweet potatoes are rich in vitamins C and A, they promote a healthy gut, support your immune system and clear vision, enhance brain function, and they also have anti-cancer properties.
13. Dark Chocolate
This is the type of food I’ve been waiting for! Dark chocolate is not just delicious, but it’s also packed with several antioxidants and vitamins!
Consuming it in moderation can increase focus and brain function, can improve blood flow and lower blood pressure, and it can even reduce heart disease risk.
In order to benefit from all the goodness in this food, you need to make sure that you only consume dark chocolate that contains at least 70% cocoa.
The bitter taste will help your body feel fuller faster and for longer. Besides that, this delicious dessert contains stearic acid, which is great for slowing digestion.
If eating chocolate with that much cocoa is too bitter for you, try consuming one or two pieces while drinking a cup of black coffee. This combination is known for bringing out the sweetness in the chocolate.
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14. Salmon
Salmon is delicious, nutritious, great as an appetite suppresser, and also beneficial for your skin, hair, and nails. This type of fish is rich in omega-3 fatty acids and in protein, which will make you feel fuller for longer.
You can combine this superfood with vegetables, rice, avocado, eggs, or you can use it in salads. If you don’t like how salmon tastes, you can swipe it for another type of fish that contains omega-3, such as herring or tuna.
15. Tofu
If you’re looking for a healty alternative to cheese, tofu is the way to go! It contains a substance called genistein, which is known for its appetite-suppressing properties.
If you don’t like the taste of plain tofu, you can try the smoked one. It has a richer flavor and a nice texture and it tastes just like smoked cheese. You can cook your tofu with vegetables and you’ll have a stir-fry meal ready for you in just a couple of minutes.
16. Whey Protein
If you paid attention to the foods we’ve previously mentioned on this list, you might have noticed that all of them contain protein.
This macronutrient is consumed by many people for curbing hunger, maintaining a healthy and balanced weight, building lean muscle tissue, reducing soreness, and also speeding the process of recovery after a tough workout or in case of an injury.
If you want to consume extra quantities of protein, you can add whey protein to your smoothie, yogurt bowl, or you can even consume it plainly, mixed with milk or water.
Several studies have discovered that people who ate a smoothie that contains whey protein consumed fewer calories at their next meal, compared to those who added casein protein to their shakes.
Whey protein comes in different flavors, so when you have a sweet tooth, but you don’t want to eat something sugary and unhealthy, a scoop of flavored whey (you can choose from many variants, such as chocolate, vanilla, salted caramel, fruit, etc) is one of the best options.
17. Umeboshi Plums
Umeboshi plums are also known as sour plums, Japanese plums, or Japanese apricot and they are made from dried and pickled ume fruit, a sort of fruit that is related to the apricot.
These sour and salty fruits have been predominant in Japanese cuisine for hundreds of years. They are round, squishy, and wrinkled and their taste is so strong, that Japanese people usually combine them with white rice.
Even though you might find their taste a bit weird, they are actually very healthy for you. They are very rich in antioxidants, can help prevents cavities and oral disease, promote gastrointestinal health, strengthen and improve bone health, and the list can go on.
You can find them in Asian stores, online, or at your local specialty store.
…Have you ever tried this fruit? Tell us in the comments down below!
18. Green Leafy Vegetables
If you’re looking for any reasons why you should add green leafy vegetables to your daily diet, here is one of the most important ones: it can help you feel fuller for longer!
From baby spinach and kale to Swiss chard, these greens are considered to be one of the most effective appetite suppressers.
You can eat them raw in salads or in smoothies (you won’t feel their taste), or you can cook them on the stove with a tiny bit of olive oil or grass fed butter, for a flavorful side dish.
Combine them with salmon and you’ll have a delicious and nutritious meal that will keep your hunger at bay!
Another superfood that is great for your body is quinoa. You can consume this type of grain any time of the day and you’ll have enough energy to tackle all the tasks on your to-do list without even thinking about food!
Quinoa contains a lot of fiber, which is linked to keeping cholesterol and blood sugar levels in check. Besides that, this amazing grain is also good at lowering the risk of developing heart disease or diabetes.
…How many of these superfoods do you consume on a daily basis?
CONCLUSION
If you want to keep your hunger levels in check, make sure to include foods that are high in protein, fiber, and healthy fats into your diet! They are great for your body and they will help you get rid of those extra pounds you don’t want to have!
As we all know by now, exercise is great for your body. It helps you build cardiovascular endurance, helps your body control the fat levels, and also manages insulin levels and blood sugar.
It’s great for your mind and soul as well, it can be a way of releasing stress and being happier, and so many other things.
However, there are many reasons why people don’t seem to want to work out: they say they don’t have enough time or space, they don’t want to spend money on equipment or workout gear, and they don’t have someone to do it with them, or they simply don’t know where to start.
Been there, done that. Trust me, I get it, these used to be my excuses as well. When I first started my workout journey, I had no idea where to look and I didn’t have money to go to a personal trainer.
So I started looking for workout ideas on Google and I found a lot of pictures with exercise ideas and examples. As I said, I didn’t know anything, so I tried them all until I almost passed out.
I was very unfit. My body was tired after going up the stairs to the 4th floor, but smart me, started doing 20 burpees, 100 crunches, and 15 minutes of running without doing even a little warm-up.
I hope you won’t make the same mistakes I did. I want to help you find your rhythm and I’m about to tell you how to do that. Seriously, I’ve learned a lot from my gaffes, so hear me out. Here is your workout journey guide, perfect for a beginner!
…How many times have you thought about embarking on a workout journey, but you’ve never actually started?
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1. Find Your WHY
This is the most important thing when it comes to building a new routine for your workout or making some changes to your lifestyle. Why do you want to do it? Maybe you want to lose weight, look more fit, get rid of cellulite, or have enough endurance to keep up with your grandkids.
Whatever the reason might be, find it and stick to it! We all know that motivation comes and goes, but your WHY will always be there with you.
2. Do a Health Check First
Now that you have your WHY, you can go to the next step, which is scheduling an appointment with your doctor, to get a physical medical examination.
This is important because you might have some health affection you didn’t know, and that could put you at risk for injuries during your workout.
Besides that, your doctor will be able to tell you if you have some exercise restrictions after doing this test, so make sure to not neglect it!
3. Pick Your Exercise Types
Don’t do what I did and start your journey in beast mode! If you’re completely new to working out, start with something simple, such as walking or jogging.
Once you have enough strength and you feel like you can do something with more intensity, you can search for workout videos on YouTube (Jane Fonda is one of the best) or you can ask for a professional’s help.
There are also many fitness apps you can try, which already have plans for beginners and seniors, you name it! However, as we’ve previously said, make sure to talk to your doctor before starting any fitness program!
…Start slow and build up from there! Don’t rush and don’t expect to get stronger overnight, because it’s not that easy!
4. Make a Plan
The fourth step on our list for a perfect workout is to make a plan you can stick to. If you can only manage to work out three times a week, then add only those sessions to your plan or calendar.
If you add too many and you can’t complete them, you might get discouraged and unmotivated, which might sabotage your overall fitness regimen.
Think of it like a to-do list you might be creating for work. If you write too many tasks there and you can’t mark all of them complete, you have a higher chance of feeling anxious and unproductive and you might try to make up for it the next time.
When it comes to working out, these things can lead to overtraining and being more prone to injury, so make sure to stick to your realistic plan!
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5. Set Realistic Goals
Setting goals for a workout is great because it gives you an opportunity to work towards something that makes you happy and motivated! However, when people start working out on a regular basis, they tend to set a lot of goals and some of them are not very attainable.
For instance, if your goal is to lose 20 pounds in a month, this is not realistic. You’ll have to work out a lot and be in a caloric deficit every day to reach it.
Besides that, once you reach your goal, you’ll have to maintain it with exercise and diet, because otherwise, you’ll end up gaining those pounds back.
Keep in mind that losing weight in a short amount of time and dieting too much can do more harm than good for your body and you shouldn’t do it unless you’ve talked to your doctor first!
A good example of setting goals is to break them into small and big ones. Let’s say that you want to be able to run 5 kilometers without stopping.
Approximate how much is going to take you to be at that stage (e.g. 5 months) and break it into smaller objectives: month 1 – run 1 km without stopping, month 2 – 2km, and so on.
If you start with small and achievable goals, you’re increasing your chances of reaching them and being successful!
6. Make It a Habit
Don’t adopt the all-or-nothing mentality! If one day you only have time to do 10 minutes of exercise instead of 30, do it and call it a day! Life happens and we get busy sometimes! Don’t think that you have to exercise for a certain amount of time to get results! Every single workout counts!
You want to create a lifestyle change and something temporary, so when you don’t have the motivation to get your workout in, remember your why and just do it! I guarantee you’ll feel so much better afterward!
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7. Don’t Forget To Warm Up And Cool Down
Doing between 5-10 minutes of warm-up and cooling down before and after your workout is very important for improving your flexibility, promoting blood flow, and preventing injuries and soreness.
If your body feels extremely stiff and tired, you can also try foam rolling at night. It acts like a deep tissue massage and helps relieve soreness, tightness, and inflammation.
8. Take rest days
Make sure to take rest days when you need them and don’t push yourself too much! These days are just as important as the workout days because your body has time to heal, repair its muscles, make them stronger, and rebuild itself, so you’ll be ready for your next session!
If you force yourself to work out every single day, you’re increasing your chances of getting injured and burned out. As a result, you’ll be forced to take a longer break from exercise and your progress won’t be as fast as it used to.
CONCLUSION
Before you start your workout journey, make sure you know your WHY and you are properly informed on what you have to do. Remember to set realistic goals, not force yourself to work out to the point when you feel pain. Hydrate, and take rest days when you need them!
Other than that, stick to eating healthy and clean foods, take progress pictures, don’t go crazy with the number on the scale, and good luck with your new journey!
According to several studies, you should aim for a workout at least three to four times a week, in order to have a healthy body and mind. However, given the fact that our lives get busier and busier each day, we might find it hard to hit the gym or take a workout class at the end of the day.
If you are one of those people who want to live a healthy life, you already know that you need to include nutritious and clean foods and movement throughout the day.
But if your schedule is too tight and it feels almost impossible to get your sweat session in, we have some tips for you. Here are 11 easy ways to sneak a workout into your day.
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How to Sneak a Workout Into Your Day
1. Take the stairs
Even though it might be more convenient to take the elevator, if you want to achieve your fitness goals, you should ditch it for the stairs! Unless you’re working on the 20th floor, you have no excuses!
If you’re looking for a challenge, you can take two steps at a time or increase your speed. You might be where you want faster than you would’ve if you’ve waited for the elevator and the best thing is that you get your cardio in.
Your heart rate will get up and your muscles will work harder to keep you balanced and coordinated. Make sure to squeeze your butt and core for more effective results and say goodbye to cellulite!
…Do this daily for a few weeks and you’ll notice your calves looking stronger, your buttocks rounder, and your thighs and core more toned!
2. Park your car further than you need
Park your car further than you need to every time you go to the grocery store or at work. Even though it might be confusing at first, your body and your mental health will benefit from this in the long run!
If you want to make the best out of this situation, make sure to speed up your pace, engage your core, and squeeze your butt! If you do these things, your heart rate will go up, which means that you will burn more calories! Win-win!
…Trust us, those steps will really add on!
3. Aim for 10000 steps a day
Before you say anything about this, hear us out: it does wonders for your body and it doesn’t take as much time as you think! You can break up your steps into multiple walks throughout the day.
You can park your car further, you can take the stairs, you can walk your dog an extra block, you can sit up every hour and move for 5 minutes, you can walk to a coffee shop that’s not that close to your house, or you can even walk around while you’re talking on the phone.
Even though you might not hit 10k at first, you’ll have a goal to reach, which will make you more motivated to get your steps in. As we all know already, small steps can make a huge difference!
…TIP: Every time you feel in a rut or you think that your mind doesn’t work the way you want it to, get outside and walk around for a few minutes. You’ll get your vitamin D in and the fresh air and movement will re-energize your brain!
4. Get your morning sweat sesh in!
I know that you’re busy, but everyone has 5 or 10 minutes of free time in their day! Just like you have time to check out all of your social media accounts, you definitely have time to move your body!
The best thing is that you don’t need equipment. You can do a few squats, calf raises, high knees, push-ups, plank exercises, and arm raises, and you’ll be golden!
If you’re looking for something that is more efficient, you can search 5 or 10-minute workouts on YouTube and you can pick one depending on your goals.
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5. Brush and calf raise
You brush your teeth twice a day, so you have double the time to multitask. Instead of waiting for those 2 minutes to pass, you can do a few calf raises while you’re brushing your teeth. If that doesn’t sound appealing, you can squat, hold a squat, or even hold a will sit.
Trust us, your quads, booty, core, and calves will be looking amazing!
6. Let’s start cleaning
…Have you ever wondered how many calories you can burn while you’re cleaning your house?
There are times when cleaning your house or mowing the lawn are the last things you want to do. However, besides making your home look better and more organized, these things can make your body torch some serious calories as well.
For instance, studies have discovered that an average 150-pound person can burn roughly 170 calories per hour by doing some light cleaning, such as straightening up or dusting.
If your house needs a bit more attention to certain places, you can burn 20-30 calories extra per hour if you scrub your floors, clean your windows, and get rid of accumulated grime and dirt.
…Put on your favorite music and let’s get this cleaning party started!
7. Make your bed in the morning
As many successful people say, making your bed in the morning can increase productivity throughout the day and it can trigger your brain into thinking that you can conquer all the things on your to-do list.
In addition to that, making your bed requires energy and body movement, so another good thing is that you’ll get your blood flowing and your muscles working first thing in the morning.
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8. Stand up more
…Did you know that standing up can burn more calories than sitting down?
The additional number of calories burned by standing up is not significant, but it can make a difference in the long run. Multiple studies have discovered that people who stand up more can burn more calories throughout the day compared to those who sit down the whole time.
For instance, a person who weighs 143 pounds can burn 0.15 more calories per minute when standing versus sitting.
Even though this doesn’t seem much, sitting down for too long can make you the victim of many things, such as increased blood pressure, irregular cholesterol levels, extra body fat around the waist, lower back pain, and muscle laziness.
Make sure to stand up for a few minutes every hour, in order to prevent yourself from getting the things mentioned earlier!
9. Make the most out of your wait
Just like we’ve previously said, standing up can help you burn more calories, but that doesn’t mean that you should stop there! You can squeeze your butt muscles or your core every time you’re waiting in line for your groceries to be scanned, or you can even do a few calf raises.
10. Squat in the bathroom
This might sound weird, but it’s actually a fun workout game. Every time you have to go to the restroom or take a shower, you have to do 20 squats.
This way you’ll get a very short workout in, you’ll get your heart rate up, and your muscles will be stronger and will look more toned. If you don’t like this exercise, you can pick one that you enjoy, such as push-ups, planks, leg kicks, arms raises, and so many other things.
11. Play with your pet
Pets have a lot of energy they need to consume, so playing around with them will not only give you beautiful memories, but it will also help you get your workout in. In addition to that, this playtime will make your body release endorphins, which are known as feel goods hormones, so you’ll feel very happy as well!
…Which one of these tips are you planning to add to your daily routine? Make sure to let us know by leaving a comment down below!
