Take your time eating.
Did you realize that eating fast could lead to weight gain?
According to research, fast eating people are more likely to be overweight, compared with those who eat more slowly. One study stated that this is 115 percent more likely to occur for women in middle age.
When you eat your body releases “fullness hormones’ that inform your brain that you’ve had enough and it’s time to stop. The problem is that the process can last for 20 minutes, fast eaters might consume a lot of food and then only get this signal afterward, which is the reason for the post-buffet bloat you feel after a meal that you’ve enjoyed.
When you next have dinner, make a conscious effort to eat more slowly and watch the effects on your hunger.
2. Drink more water
You might have heard the old saying that you should “drink 8 glasses of water a day” however most people don’t adhere to this advice, and many prefer to measure their total liquid consumption instead, which typically includes coffee, soda and other drinks.
The human body isn’t comprised of beers and soft drinks However. Depending on your age, approximately 60% of your body is composed of water. There are many benefits to drinking more water. It assists us in controlling calories, strengthens our muscles, maintains our kidneys healthy and hydrates our skin.
When you’re staying hydrated with water, you’ll find yourself less tempted to drink sweet or less nutritious drinks.
3. Read nutrition labels
If weight loss is among you health objectives, then make it a habit of reading the nutritional labels of your food items when you go grocery shopping.
Be sure to look for the total number of calories in a product in addition to the amount for one serving (which is often what’s written on the package).
A glance at nutrition labels can assist you in not looking at marketing claims like “high in fibre”, “low fat” or “zero sugar” because they could be inaccurate. If a product claims to be “high in calcium”, it may also be high in sugar, which you missed if not read the nutritional label.
4. Get more fruit and vegetables.
A study of health among over 65,000 people found that those who consumed the largest portions of vegetables or fruits (7 or greater) every day had a reduction of 42% in the chance to die (from any reason) in comparison to people who consumed less than a portion per day.
But, it is possible to select fresher produce since it was observed that canned and frozen fruit may increase the risk of dying by 17%..
Do you need a suggestion on how you can incorporate more vegetables and fruits into your diet? Purchase some fresh fruit after lunch, and bring it to work. When you’re hungry again, this fruit will be the nearest and easiest snack to go to.
5. Exercise (at) three times per week
As per Active Health (an initiative by the Singapore Sports Council), adults should be engaged in at minimum 150 minutes of moderate-to vigorous physical activity every week. But the reality lies in the fact that just 26 percent of Singaporeans take part in this.
It doesn’t have to be a challenge. Try:
- Perform more of the activity you’re already engaged in
- Choose an activity you’re sure you’ll love. Begin to do it
It could be a small change. For example, instead walking your dog with you take off those running sneakers and run along with the dog. If you’re already running twice during the week, consider adding another day of exploration to take in various routes at a relaxed easy pace.
6. Stop smoking
Although legislation has put disease-ridden images on boxes of cigarettes and slowed the advertising of tobacco for decades, smoking cigarettes is still a common practice in Singapore. According to HealthHub, the number of Singaporeans who die prematurely due to smoking-related ailments every single day.
It can be a challenge to quit smoking however, it is also among the most significant decisions you can make. Strategies to conquer the habit include exercise and help groups, and relaxation methods such as breathing and the use of nicotine substitute therapy.
7. Buy an exercise tracker (and make use of it)
Nowadays fitness trackers are transforming the way that people live and exercise. These smart wristbands are able to measure your heart rate and the distance you’ve run, and also count the amount of calories you burn during your workouts.
While the reliability of fitness trackers (and smartwatches) might have been doubtful in the past, the reliability, accuracy, and credibility of these devices are reported to have significantly improved over the last few years.
8. Sleep for 6 – 8 hours daily
Do you realize that between 6 to 8 is the minimum number of hours of rest that adults must get each night to ensure better health? According to research on the length of sleep and mortality, researchers discovered that those who get more than seven hours of sleep each night are 12% greater likely to be killed before they reach.
But be cautious not to go overboard because it was observed that those who sleep for more than 8 to 9 hours a day have an increased risk of 30% of dying young.
The answer? Sleep in a way that allows you to get between 6 and 8 hours of sleep, and then get up at the time that your alarm goes off and not just after pressing the snooze button many times!
9. Smile and be happy
This is among the simplest, but potent changes you can take to improve your mental wellbeing.
What is the reason this happens? In the event of laughter, our lungs expand longer and absorb more air, which in turn stimulates our lungs, heart, and muscles. Also, it increases the amount of endorphins produced by our brains that positively impact our mood and physiological state and puts us in an improved, more joyful state.
So smile often and add more fun to your day. Sometimes, laughter is the best medicine.
10. Keep a daily journal of your achievements
In quoting an Harvard Business School professor in her TEDx presentation on making it a success with small victories educator Mehrnaz Bassiri suggests keeping a journal every day of our progress allows us to review our day and document all the little successes that otherwise would be overlooked.
This habit helps us keep track of and celebrate little wins, even on those days that we think we’ve failed to accomplish enough.
They “wins” can be anything from making a healthy food choice at lunch, reacting positively to a circumstance at work or doing something that makes you feel energized or happy at first.
Keep in mind that you can live an enlightened life by making tiny changes each day. Begin by selecting some of your favorite strategies from this article, and incorporating them into your routine!