If you workout for a few hours every week but don’t move your body enough when you are not working out then you are making a huge mistake. Celebrity Trainer Harley Pasternak believes that staying active when you are not working out can help you achieve all your weight loss goals and remain healthy. He also adds in that staying healthy is just not about hitting the gym or eating right only. It’s a combination of little things that matter. If you are consistent, you will achieve results and they will sustain.
Little Steps Matter
There is nothing easier to lose weight than to walk it off. You should not be sedentary and walk at least 10,000 steps in a day. An average American takes about 4,000 steps a day so you need just 6,000 more. You can achieve this extra number by changing your habits a bit. Grab a coffee at a café near you than making it yourself at home. You can also include walking while talking on the phone a habit of yours. You can walk around the block or inside your home while talking on the phone and you will walk more on a daily basis.
Sleep to Burn off Fat
You must sleep at least 7 hours every night as sleep helps you to burn off more fat by producing leptin and ghrelin hormones. One of these hormones burn off fat and the other tells you whether you are full. When you don’t sleep enough, you will not produce enough of these hormones. As a result, you won’t know when you are full which may lead to overeating. You may also not burn much fat.
Sleep also helps a person to be more active and burn more calories. When you don’t get enough sleep, you feel tired and become less active. In contrast, when you have got ample sleep, you remain active as you have tons of energy. To get more sleep, you must turn off your phone at nighttime, block any ambient noise and put on black curtains. The better the quality of your sleep, the healthier you will be.
A person must eat 3 meals and 2 snacks in a day as per the successful fitness author. The meals must have an unlimited amount of non-tuber vegetables and a palmful of high fiber fruit, legumes, whole grains and tuber vegetables. The meals must also include protein portions similar to the mass of your hand and a portion of a healthy fat that’s equal to the size of your thumb. The size of every snack must be one-third the size of your meals. The snacks must have any two of these three – fiber, protein, and fat.
“S” Filled Diet
When you are having a healthy diet on a regular basis, you should eat a whole lot of stuff that begins with the letter S. Salads, soups, sushi, stir fries, scrambles, and smoothies must be on the list.
Record Your Diet
The Canadian-American personal trainer also wants you to keep a record of your diet. You should keep yourself accountable for everything you eat. It will help you make better food choices in the future. Pasternak says that people who keep a record of their diet are 85% more successful than people who don’t keep a track of their diet.
5 Minute Exercise
The trainer of Kim Kardashian suggests that you spend five minutes every day in doing resistance training. It can be anything from yoga to weight training. These exercises would boost your metabolism, burn off excess calories, sharpen your focus, develop and protect bones, manage pain and even let you lose around 40 percent more fat.
The trainer of Orlando Bloom also suggests that you plan different exercises for different days. You can also choose exercises that target a different body part every day. You can do the resistance exercises without needing any gym equipment or going to the gym. You can do them anywhere at any time.
You must also remember to unplug from technology for at least an hour every day. It will help you to prevent the side effects of the blue light coming from your devices like mobiles, tablets, and laptops. The blue light is not good for your brain, serotonin, and melatonin. The blue light can also harm your sleep patterns, your appetites, your carbohydrate cravings and your happiness.
The TV host also adds in that the alerts and pings of these devices also give people adrenal burnout that can lead to sleep issues and serious health problems like thyroid.