As you get a little older, there’s a good chance the rigors of the “real world” have wreaked havoc on your ability to maintain that fit physique you had in the past. But fear not, there are a few small things you can squeeze into your routine to prevent things from completely falling apart.
Shot of apple cider vinegar in the morning
Apple cider vinegar has been around for centuries and numerous studies have shown that it can help with weight loss. Vinegar can cause increased feelings of fullness, thus decreasing the urge to eat. There are other medical benefits like killing bacteria, managing diabetes and boosting skin health. A typical dose of 1-2 tablespoons of apple cider vinegar will do the trick.
Intermittent fasting is an eating plan where you block out times of the day to eat and fast for the remainder of the day. There are many different intermittent fasting schedules: Some people choose to eat only during an eight-hour period or choose to eat a specific amount of meals a day. It is more about when you eat rather than what types of food you eat. This plan is a great way to manage your weight and can even prevent forms of disease.
50 pushups, 50 bodyweight squats, 50 situps
This form of exercise can also be classified as high-intensity interval training (or HIIT for short), which is an excellent way to burn fat. Pushups, bodyweight squats and situps are all crucial parts of HIIT that focus on core strengthening. A good way to approach the workout is to split it up into sets such as completing 5 sets of 10 with a 30 second break between each, or 2 sets of 25 with a minute break in between.
Eliminate the 5 Cs: Candy, Chips, Cupcakes, Cheese, Cookies
One of the more obvious tips on this list is to cut out all the tasty junk food that appeals to almost everyone. Candy, chips, cupcakes and cookies all have no nutritional value. Cheese is included not because it is unhealthy, but because it is high in calories and fat that contribute to your dad bod.
Stop late-night snacking
Late-night snacking can be a sneaky way for your daily intake of calories to build up and is linked to having a higher body mass index (BMI). A study found that total protein, fat and carbohydrates consumed after 8 p.m. contributes to a higher BMI. That means the consumption of ALL nutrients leads to fat gain and any calorie is just a calorie.
Drink more water
It is apparent to many that water is a daily necessity, but most people still do not drink enough of it throughout the day. It is recommended that men should drink 13 cups of water a day while women should drink 9 cups of water a day. Drinking plenty of water can also curb hunger throughout the day as it is a natural appetite suppressant.
Ditch the booze
Alcohol disrupts a number of systems and functions in your body that can affect your weight. Beer is a beverage that is high in calories that will lead to weight gain. Alcohol also influences people to eat greasy junk food in response to fluctuating blood sugar levels. Your body prioritizes eliminating the alcohol over any fats or sugars, which will be stored instead of burned.
10,000 steps a day
10,000 steps is approximately equivalent to 5 miles. That specific number of steps is said to help reduce high blood pressure and heart disease. A study found that healthy adults take a range of 4,000 to 18,000 steps a day. In terms of activity level you are considered inactive with less than 5,000 steps, somewhat active with 7,500-9,999 steps, and very active with more than 12,500 steps a day.
Turn video off on Zoom and walk around your house/office during your conference calls
Working from home can cause people to become more inactive throughout the day. In these Covid and post-Covid times, many people are collaborating on Zoom meetings. A good tip is to turn off the camera intermittently on calls and walk around a bit, in close proximity of course, so you are spending less time being sedentary.
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