Losing weight is not about on a fad diet for some time and slipping back to you usual lifestyle after it gets over. Not only does this result in the “yo-yo” effect but ensures that you feel defeated in the face of the flab that determinedly bounces back. Being slim is all about making some important lifestyle modifications. Here are some helpful tips:
- Make a use of staircase instead of a lift or an elevator.
- Park your car one stop ahead and walk the distance down.
- While shopping in a mall, try first take three rounds of the entire mall before begin to shop.
- Give your maid a weekly off and do the work yourself.
- Never reward your success with food; instead take a family trip to a park.
- Avoid the use of a remote control. Get up to get things done!
Daily schedule for remaining slim
Starting your day
How many of us complain that we just cannot lose weight as we have no time to go to a gym or exercise?
We understand that people are very busy and just want to get on with their lives, but Guess what? You can turn morning chores into a smart workout…
- While brushing your teeth, march on the spot.
- While in your shower, stand tall by elongating yourself and taking in deep breaths.
- While towel-drying your back, loosen your shoulders, grasp the ends of the towel firmly with both hands behind you. One hand should be near one shoulder and the other near the opposite hip. Dry your back up and down in a diagonal direction and then switch sides. Do this vigorously.
- While getting dressed, elongate your limbs and gently stretch into your clothes.
- Go on a discovery walk to try out a different Café. The fresh air and brisk walk will do you some good.
- If you’re waiting in line at a Café or Bank, standing still is a good way to get into shape. Imagine! Here’s a wonderful opportunity to exercise your back and abdominal muscles and improve your posture.
- Lift your chest, push your shoulders back and down, pull in your abdomen and clench your buttocks in. Hold for eight seconds. Release, but repeat the action about 15 times.
For the Home Worker
More and more people are opting to work from home, whether part-time or full time. If you are one of them, remember that it is important to make time during the day for some exercise.
- At lunch time, walk to shops, the post office or post box. If you can, walk to one further away than you did yesterday.
- While sitting at your desk, squeeze your buttocks in, pull your tummy muscles in and try to stretch your arms and legs out. Loosen your shoulders regularly to prevent stiffening. When going out with friends, meet slightly earlier and set out on a 30- minute walk together before dinner, drinks or a movie. This will help get your metabolism going for the evening ahead.
Travelling to work
Sitting in your car, in a train or a bus is a great opportunity to carry out a discreet workout.
In the Car
- If you travel to work by car, make sure your car seat is supportive, comfortable and allows you to sit in an upright position.
- Always try and consciously sit tall. Slouching is bad for you back.
- Exercising your pelvic muscle is a great way to work out your pelvic girdle. It can help firm up the abdomen and contribute to good pelvic health. Work your pelvic muscle by pulling yourself up and sucking your stomach in, as if you were stopping yourself from going to the toilet. Hold this position for 10-seconds before relaxing. Repeat this 10 times. At red traffic light signals, repeat the same exercise but hold for 2-seconds. Relax and repeat 10 times.
- Don’t do anything that compromises your concentration!
Inside a Bus or Train
- If you are lucky enough to find a seat, sit tall and hold in your tummy muscles for 10-seconds. Release. Try to repeat this as often as you can during your journey. If you are standing, straighten your posture by standing tall, clench your buttock muscles and hold your abdomen in.
- Get off a stop earlier and walk briskly for the remainder of your journey .Walk at approximately 10-15 minutes at a time. Do the reverse for your journey back home. You’ll be able to clock up 20-30 minutes of physical activity each day and will begin feeling the benefit soon.
- The same can be applied to your car journey. Park just short of your destination. Make brisk walking a part of your traveling routine.
- If and where possible, walk up and down steps instead of using the escalator. It may not be a bad idea to keep your work shoes in office and wear your trainers. This will make brisk walking and stair climbing comfortable.
- If you are carrying bags, make sure the weight of the bags is balanced between the shoulders. If you use a rucksack, the contents should be evenly distributed so as not to put unnecessary stresses and strains on your back and shoulder. If it has two straps, use one over each shoulder.
Housework is a fantastic way to exercise. Consider turning some of your chores into an exciting workout.
- When vacuuming, use long, drawn-out movements and use the whole body as opposed to just the arm. Draw the abdomen in and take deep breaths.
- If you’re loading/unloading the washing machine, or polishing in low places, try repeated squat movements. Keep your legs slightly apart and your back straight, Bend your knees and lower yourself down into a sitting position but keep your back straight and squeeze in your tummy muscles.
- Make sure you don’t go too low! Return slowly back to starting position. Sitting in your car, a train or a bus is a great opportunity to carry out a discreet workout.
At the office
- Make sure your workstation is set up to suit your needs. It is very easy to suffer discomfort if you are not sitting properly or have been using incorrect furniture and equipment. Ask your employer for a workstation assessment. If this service is not available, consult a good Physiotherapist for advice on how to make best use of your workstation.
- Be sure to get up from your desk very often.
- If you have to sit for a living, take regular breaks. Break up prolonged sitting spells by getting up and going for 20-minute walks.
- When sitting at your desk, make sure you are sitting upright. Try placing a bottle of mineral water between your thighs and squeeze it with your legs. Remember to keep your feet flat on the floor.
- Avoid using the lift. Take the stairs instead. Climbing stairs is a great workout and can increase strength in your hips, legs and buttocks.
- When near a photocopier, stand up straight, hold on to the machine, then raise one leg behind you or to one side. Keeping it straight, return it to the floor. Try and repeat this action eight times before switching to the other leg. Of course, remember not to make a spectacle of yourself!
- While waiting for the kettle to boil, stand on your toes (feet slightly apart), squeeze your buttocks in and bend your knees. Straighten up again. Repeat the action a few times.
- Before sitting down to dinner, walk up and down the stairs a few times. This is great if you’ve been inactive all day. While watching TV, sit on a dining chair or something with a straight back and see how long you can sit up straight. This is a great way to elongate yourself, especially if you have been hunched up at a computer all day.
- If you’ve crashed out on your sofa to watch TV make sure you’ve placed pillows near the small of your back. This will help keep you upright and supported.
- Instead of using the remote control, get up and change the channel yourself. Sit on the edge of the sofa, keep your back straight, tummy tucked in, buttocks squeezed in. Now stand up and sit down five times before walking to the TV to change channels.
- Use commercial breaks during programs to do a mini-workout such as leg raises (as described when at the office by the photocopier), shoulder rolling and circular ankle movements.
- Another thing to try while watching TV is to lie down on your back. Open up your arms and fingers on either side of your body, but keep them on the floor. Slide them out in a V-shape towards your head. This is a great way to unwind after a long, hard day.