I am Simran Wadhwa nutritionist at The Kenko Life.
While we talk about fat loss, we only look at food as the solution, but many times the problem may not be the food but other factors which are discussed below!! Here are a few ways in which you can speed up your fat loss process.
NEVER SWALLOW AIR
I know it’s a bit of odd advice to give, but swallowed air is one of the leading causes of bloating.
- Avoid aerated drinks: Since they fill your stomach with air causing an enough bloating to irritate you
- Avoid smoking: Smokers generally tend to swallow the smoke, resulting in bloated bellies.
- Avoid bubble gum. It bloats you as well thanks to the extra air we take in while chewing the gum.
- Avoid talking while eating. It leads to indigestion and air swallowing.
ENJOY YOUR FOOD SLOWLY
When you eat quickly, you swallow a huge amount of food before you realise you are full. Whereas, slow-eating gives you more time to realise that you’re full so that you can avoid over-eating.
- Chew each bite 20 – 30 times.
- Set a timer for about 20 minutes before starting your meal. Pace yourself so that you don’t have the last bite till the timer turns off.
EAT PEACEFULLY
Eating with a busy mind can cause overconsumption of food. It can also cause weight gain as when we are unable to focus correctly on our
food, our body does not produce digestive juices the way it should. Whereas, consuming food in peace and sanity can help digest and absorb your food better.
SLEEP DEEP
Different body types need a varied amount of sleep.
Adults need about 7 to 9 hours of sleep per night.
Whereas, kids need 10 to 12 hrs of sound sleep or even more. Proper sleep boosts up your entire weight loss journey. When your body doesn’t get enough rest, it becomes difficult to feel motivated to get up and lead your day with happiness and confidence. You also tend to consume more junk food due to irregular sleeping patterns.
MAINTAIN A FOOD JOURNAL.
- Noting what you eat every day can help you eventually understand where you are going wrong and what are your wrong food habits, timings or choices.
- It is an excellent way to self introspect and be mindful about what you choose to put in your mouth every time you eat.
- Keep a diary or make notes on your phone and at the end of the week, make a note of all the wrong things you ate during the whole week according to you, and make sure you do not repeat it in the coming week.
INCREASE PHYSICAL ACTIVITY
- Incorporate more movement into your daily routine. This can be as simple as taking the stairs instead of the elevator, walking or cycling for short distances, or engaging in activities you enjoy like dancing or playing sports.
- Strength Training: Building muscle can boost your metabolism, which helps in burning more calories even at rest. Aim for at least two strength training sessions per week, focusing on major muscle groups.
STAY HYDRATED
Drinking plenty of water can aid in weight loss. Sometimes our bodies confuse thirst with hunger. Try to drink a glass of water before meals to help control your appetite.
MANAGE STRESS
High stress levels can lead to emotional eating. Try relaxation techniques like yoga, meditation, or deep breathing exercises to manage stress effectively.
STAY CONSISTENT
Fat loss is a gradual process. Stay consistent with your habits and be patient with your progress.
Incorporating these tips into your lifestyle can help you achieve fat loss without strictly following a diet. Remember, it’s about creating sustainable habits!
