At the outset, we would like to make it clear that we don’t “stand up for” (pun intended) sedentary lifestyle – you should make every effort to be on your feet, it’s best for your heart and overall health, and of course for weight loss. Researchers say “sitting is the new smoking” and you should make every attempt to get out of a such a lifestyle. It also has a cascading effect and triggers life-threatening disorders such as heart disease, stroke, and heightens the risk to develop type 2 diabetes and cancer. However, it’s a reality that 12-hour workdays are quite common in the corporate world as well as in other work sectors, and trying to squeeze one hour to hit the gym for those who are trying to lose weight is unthinkable for many. But who says losing weight is only possible in the gym, in fact, there are effective and equally healthier ways to shed weight, and some of them are listed down below.
Why you Should Get Out of a Sedentary Lifestyle:
1. To reduce risk of lifestyle disorders such as high blood pressure, type 2 diabetes, stroke, and heart disease.
2. Improve mood.
3. Helps you live longer.
4. Improves digestion.
5. Improves brain function.
6. Improve overall physical and mental health.
12 Ways To Lose Weight Living a Sedentary Lifestyle:
1. Meal Prep For The Entire Week: We end up eating calorie-dense food and thus lay the foundation to weight gain and obesity. Even with exercise, eating healthy and portion control of meals is important, which becomes extremely difficult when you eat out frequently or order food from restaurants every other day. With long work schedules and a sedentary lifestyle, keeping a single day aside for meal prepping will ensure you are eating healthy food for the rest of the week, and saves a lot of time during hectic weekdays where there is little time to cook homemade food. Preparing batches of healthy food and storing them up in the fridge will not only save a lot of money, it would also help cut down loads of calories that make their way through ordered foods from restaurants and eateries. Do check out the Rati Beauty diet to find simple, healthy, low-calorie meals to shed extra weight and to trim that waistline just by eating the right kind of food.
2. Fidget your Legs: Here’s a little thing you can do while sitting to burn up to 300 calories – just fidget your legs. So, make use of TV time, or just sit at the work desk and fidget those legs to torch up calories.
3. Get up from the Sitting Position Every Thirty Minutes: If your job requires you to sit on the chair for long periods of time, your body might not be making enough ‘lipase’ which is an enzyme that is required in the fat-burning process. When you stay in an immobile position for long hours, this essential fat-burning enzyme switches off. Try to keep your body active through the day; take small breaks every few minutes and if that’s not possible, keep fidgeting your legs to prevent the lipoprotein lipase enzyme from shutting down.
4. Eat your Meals in well-lit areas: Some studies have shown that people who eat in a well-lit room with bright lighting tend to make healthy food choices and eat lesser calories than compared to people who eat in dim lighting.
5. Do Not Stock Snacks in Work Desk and Pantry: You would be surprised to know that one of the major reasons behind people finding it extremely difficult to lose weight is through unhealthy snacking and if your work desk and pantry is full of them, you know why those love handles and belly fat is still there! Do clear out the pantry and work desk of calorie-dense snacks.
6. Drink At Least 2 Liters of Water: There’s hardly any effort required to sip on water, but we often forget to give our body enough water to run its physiological functions smoothly. It’s a fact that our body is not that efficient at differentiating between hunger and thirst signals. Most of the times, we are just thirsty, and instead of grabbing a glass of water to quench the thirst, we decide to rip open a pack of potato chips. To cut down empty calories, sip on water at regular intervals and do not stop at just 8 glasses of water to curb appetite and prevent unnecessary hunger pangs.
7. If you have the option to sleep or workout – choose sleep! It is more effective at burning calories and when your body has enough rest, metabolism is improved, hunger hormone drops, appetite is regulated, and stress hormone is lowered – all of them add up in the weight loss game. Sleep deprivation and less than 7 hours of sleep has a cascading effect on weight gain. Lack of sleep lowers metabolism and encourages hormones to store fat in the body and prevent weight loss from happening. So, do not compromise on sleep and get that mandatory 7 hours of sleep every night.
8. Hide Unhealthier Foods, Make Them Out of Reach: Studies have found that people tend to overeat food that comes in transparent packages compared to those that come in opaque packages. Taking it further, the most effective to stay away from junk food is to stop buying them or to keep them in places where it would take quite an effort to get them. Storing food in the kitchen and refrigerator makes it easy for anyone trying to fight boredom or to calm jittery nerves find them.
9. Try These Ways To Boost Metabolism: Metabolism is a process that torches up calories in the body, and a robust metabolism will ensure stored fat is getting used up efficiently in a calorie deficit situation. Thinking what could boost your metabolism? Try these “9 Ways to Speed up Metabolism to Lose Weight.”
10. Sleep in a Cool Room: Since the body requires considerable amount of energy to keep you warm, sleeping with the temperature turned down, will ensure that you are burning more calories while sleeping.
11. Cook with Minimal Oil: Have a tight control over the amount of cooking oil helps to cut down unnecessary calories . Certain oils such as olive oil, ghee, and coconut oil are considered good for health, but practice moderation with them too. Limit the use of oil as much as possible to cut down unnecessary calories. Here’s a list of “7 Low-Fat Cooking Oils for Indian Cooking” that you can check out.
12. Practice NEAT Activities: NEAT stands for non-exercise activity thermogenesis and is the energy we use for everything we do in our day-to-day life except for when we are sleeping or exercising. Using the stairs instead of the lift, squatting on the floor to lift something up, walking while talking on the phone, doing household chores, and getting on the feet every half an hour, all come under NEAT. All these activities help to burn some amount of calories and these bits of calories spent here and there, add up to a considerable amount when you are trying to lose weight.
With these tips, you can still lose weight living a sedentary lifestyle, but we would once again reiterate that we do not support sedentary lifestyle because it can trigger a host of health hazards.