After a festive period, weight is often one of the most common concerns.
The extra calories piled up come at the expense of clothes that fit snugly along the contours of the body and in the form of unwanted bulges.
However, losing these extra measurements due to physical activity can be sweaty in our climate. Especially if you can only squeeze the training before going to the office or socializing at night, it’s not always good.
If you want to avoid sweat but still want to lose weight, check out these 5 ways to lose fat without breaking sweat.
1. Fine-tune your diet
A flat belly and thin thighs start in the kitchen.
An active lifestyle is an important part of staying healthy and maintaining your ideal weight, but choosing the right food can be as hard as running a squat or running 10 kilometers. Helps reduce kilos without spending.
Choosing a breakfast rich in protein and fiber helps keep us full and prevent us from reaching for that unhealthy morning treat.
Also, have you ever wondered how many servings of coffee with bubble tea or syrup would be?
Try replacing Boba with a healthier alternative such as aloe vera or conjax jelly. Choose freshly brewed tea over milk tea (the creamers used to make our favorite milk tea are made of sugar, vegetable oils and milk protein derivatives; hidden calories).
Just like doing a spring cleaning before the celebration, we sometimes need to “spring cleaning” our diet to get rid of the unhealthy options and eating habits we have developed over the years.
2. Choose activities over convenience
Consider the time when we chose a sedentary option over an active option during the day. example:
- Take a lift to go up only the first floor instead of stairs
- E-hailing a car or taxi instead of walking to a bus stop or LRT station
- Use trolleys instead of baskets in supermarkets, or
- Instead of going to the mall and exploring the store, lie down in bed and buy clothes online.
We face many options in our daily lives. Some of them can burn extra calories through simple physical activity that does not necessarily require sweating.
By not choosing sedentary options, we increase the amount of calories we burn.
For example, you can burn about 0.17 calories (on average) for each step you climb, but household chores can help you burn about 120 calories for every 30 minutes of household chores on average.
Therefore, the next time you face an option, choose an option that involves a little more activity. Kilo begins to fall out unnoticed.
3. Carry bottled water
In our urban lifestyle, maintaining hydration is often not the number one priority for us.
How often do you remember taking out bottled water?
And when I’m thirsty and out of water, I often go to the nearest store. Here, the drinks I often drink are bubble tea, soft drinks, juices, coffee and tea, but there is no regular water.
Not only do you accumulate calories from these sweet drinks, but when you become dehydrated, your metabolic rate actually drops.
Drinking water throughout the day can actually increase your metabolic rate by about 30%.
So don’t forget to bring the water bottle the next time you leave the house. Also, don’t forget to rehydrate all day long.
4. Stop burning that midnight oil
Staying up late at night can hinder efforts to drop those kilos.
When you’re not getting enough sleep, we’re actually making the perfect recipe for weight gain.
Sleep deprivation slows the activity of the frontal lobe, which is central to decision-making and impulse regulation. This increases your chances of snacking, skipping exercise, and choosing an unhealthy diet.
When we are tired, our brain reward centers become very active and are more likely to indulge in sweet desserts, their midnight treats, or most of the supper.
And in fact, studies around the world show that sleep deprivation is closely associated with weight gain.
But that’s not all.
Insufficient sleep causes the stress hormone cortisol to spike, irritating the body and saving energy. This reduces the basal metabolic rate.
In essence, lack of sleep makes us “metabolically moody” and reduces the efficiency of burning that kilo of fat.
So aim for 7 to 9 hours of sleep each night.
5. Talk to your doctor
You can talk to your doctor about weight loss medications that may be suitable for certain people.
These drugs have been shown for use in obese people (ie, body mass index, BMI of 30 or higher).
It may also be useful for people who are overweight (BMI> 27) and those with other health conditions such as diabetes, high cholesterol, heart disease, high blood pressure, and obstructive sleep apnea.
There are various weight loss drugs, each with its own mechanism of action.
Some drugs work by reducing appetite.
Examples of drugs in this category can also act as appetite suppressants and increase metabolism.
Some medicines increase the feeling of fullness.
One drug in this category is commonly prescribed for people with type 2 diabetes and mimics the satiety hormone to inform the brain that it is full.
And some drugs can perform both actions.
Others work by blocking the absorption of certain major nutrients.
For example, there is one drug that prevents the patient’s body from absorbing some of the fat it consumes.
On the other hand, some combination drugs block certain signaling pathways in the body, resulting in a feeling of fullness and increased metabolism.
Each drug has its own list of side effects, but the more common are nausea, constipation, diarrhea, headache, malaise, dry mouth, and insomnia.
Your doctor is the best person to advise you on the right drug and, if necessary, can turn you into another drug if you experience significant side effects.
Therefore, if you are overweight and have other chronic health conditions, or if you are obese, consult your doctor to see if they are suitable for weight loss medications.
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