What's the most commonly asked question our clients ask the team here at Seynani? How to lose weight? It's a common question that has a unique answer depending on who is asking it. So we thought we would try to answer this question for a broad spectrum of Seynani users.
This article’s goal is not to develop an intense regimen that must be adhered to. We want to address the concerns of people who may have never worked out or have been injured and can no longer work out or have reached the age where they can no longer work out. Let's shift the focus from exercise to being active and if you find this helpful we can do more articles like this.
The Steps to lose weight
About 10,000 steps is the equivalent of exercising strenuously for 30 minutes, or walking five miles per day, you'll expend an additional 2,000 to 3,500 calories per week. 3,500 calories equals 1 pound of fat! So here are some helpful tips:
- Walk with friends and family after meals
- Walk the dog more often
- Use the stairs instead of the elevator
- Park farther from the store/work
- Wake up 20 minutes earlier and start the day off with a walk
- Get up to change the channel
- Window shop
- Plan a walking meeting
- Walk over to visit a neighbor
- Get outside to walk around the garden or yard
Wash the weight away
Many studies have shown that drinking more water may help reduce weight loss and reduce appetite. It’s a 100% calorie-free as well. So here are some ways how to use water to help with weight loss:
- Drinking a full glass of water before meals will cut down the amount of of food you eat per sitting
- Staying hydrated throughout the day can also help cut down on snacking. Proper water intake is key in making sure your metabolism is functioning at its highest ability
- In 2003, a research team in Germany studied 14 people and found that if the participants drank ice cold water, they could boost their caloric expenditure by about 30 percent for over an hour. That means you could burn about an extra 100 calories per day by drinking 8 glasses of cold water.
Size really does matter
Studies by professor Brian Wansink, founder of the Cornell Food and Brand Lab found that reducing plate size from 12 inches to 10 inches typically results in 22% less calories being served, as the smaller plate makes a normal serving seem more filling. The takeaway here is save the big plates for a holiday feast but, day to day meals should be served on smaller plates to help lower food intake.
Slow down and smell the roses
It takes 20 minutes for leptin, the body’s satiety hormone to kick in and let you know you’ve eaten enough. So slow down with your meals, here are some tips on how:
- Break up the cycle of fork to mouth. Eat a little bit, drink water and eat a little bit more
- Eat slowly. Chew each bite 30 times before swallowing.
It's hard to stay on strict diets but, these are just a few healthy habits that if implemented overtime can lead to healthy and noticeable weight loss. So, start the new year off with this list of healthy habits and let us know how it works out for you.
We look forward to hearing from you all health enthusiasts.