Now that CNY is almost over, don't lose track of your new year fitness resolutions. With all that feasting during CNY, it's time to get back on track to becoming a healthier and fitter you!
CNY goodies are notorious for all the calories they contain but don't go getting discouraged if you indulged in one too many. After all, it's alright to treat yourself once in awhile.
Once all the partying is over and as the festivities simmer down, get back on track and smash those new year fitness goals with these 10 ways to reduce you CNY belly ...
This weight-loss method has exploded in popularity in the recent years. It doesn't just make you lose weight but has lots of health benefits. Intermittent fasting is not about what you eat but when you eat. Hence, if you still have more CNY feasts to go to, try intermittent fasting to prevent any weight gain. It only requires trading breakfast for a cup of coffee (or some other non-caloric fluid) and having lunch as the first meal of the day. There are many other variants of intermittent fasting, but the 16:8 method (16 hours of not eating, 8 hours of eating during a day) is the most popular. It’s effective, easy to do and does not require counting calories. Though you can't eat during the fast, you should definitely drink. Water is the drink of choice, but coffee and tea are also great options. Anything you drink should ideally be zero calories.
Though intermittent fasting can be a great idea, not everyone should do it:
Did you know insulin is triggered by eating carbohydrates? When insulin decreases, the body starts burning fats for energy. If you are making the conscious effort to reduce your carbohydrate intake, replace it with protein to fulfill your calorie requirement and that is protein. Protein helps to build muscle and it makes people think less about eating, reducing up to 400 calories a day. It also boosts metabolism by an extra 80-100 calories. Chicken, beef, salmon, and eggs are a great source of protein. So skip the rice and noodles, and load up on protein instead!
People always say drinking water helps but many don't listen because it sounds simple. Too simple! But it really does helps the body's core functions and processes. You can also increase your caloric expenditure by drinking water. You also eat less when you drink water because the body confuses thirst with hunger and hunger with thirst. Hence, drinking water when you are hungry will assuage your hunger for longer. Of course, we're not recommending you to starve yourself and just drink because no matter how good water is, your body requires other nutrients to function healthily. Just remember to hydrate sufficiently.
Your weight is mostly made up of water. Interestingly, your body retains water when you don't drink water and when you take high-sodium foods. Unfortunately, much of our CNY snacks are salty and sweet, leading to high levels of bloat within the body. Hence, consider cutting high-sodium snacks such as potato chips or fast food out of your usual diet and replace with healthier options like unsalted nuts and fruits that are just as yummy.
Alcoholic drinks are rich in calories and mostly high in sugar. Alcohol also increases your appetite and tricks your body into thinking that it is still hungry, even if you are full, which is why people always end up having bar snacks. Double kill! Soft drinks are not only packed with sugars as well but makes your stomach gassy and causes bloating. They also contain substances that slow down metabolism and make it easier for you to gain fat. Consider consuming healthy drinks such as green tea (not the soft drink version) or lemon water. Green tea helps increase metabolism during a workout and contains lots of antioxidants that are good for your health.
Other than watching what you eat, a more relaxing way to reduce bloat and is to go for a massage. Massages help to increase blood circulation so that you get rid of unnecessary body weight faster. A good massage is one which makes you pee immediately after, like what Agent G experienced at Allumer Japanese Beauty Salon after her momohogushi abdomen massage. It also helps to reduce cellulite!
Aside from full body massage, facial massages can help to reduce bloating on the face if done well.
Restricting your diet and lowering your body bloat do take pounds off your weighing scale faster than exercise. However, your weight loss will plateau as your body's metabolism slows down with the reduction in calorie intake in a process known as down-regulation of metabolism. Lifting weights at least 3 times a week will prevent the metabolism from being reduced too much so that you can continue the weight loss for more effective results. Resistance training is also necessary especially if you want to get the toned muscular definition you're dreaming about.
Lack of sleep disrupts appetite hormones, causing you to be more hungry throughout your day. It also increases cortisol and so causes you to accumulate more belly fat. So sleep more and sleep well to keep your body lean! It's that simple!
Setting realistic goals will motivate you to stay on your weight loss program. You can also sign up for challenges like the HPB challenge or the AIA Vitality Challenge (10,000 or 12,500 steps to win vouchers). After setting goals, remember to track your progress. Most people weigh themselves every day, but that might be misleading as muscles weigh more than fats. A more effective way is to take before and after progress photos.
Humans are creatures of habit. If you start a routine where you work out every day at the same time you are likely to stick to it. Even when you don't feel particularly motivated to exercise or when you feel especially like pigging out, your daily timetable might help you get it done.
Small changes make a big difference. While you're munching, sit up straight or even stand around the table so you can talk to all your relatives. This way, you won't be lying down and eating or falling asleep right after a meal. Additionally, you can curb continuous snacking by only doing so when you have gatherings. Eating while watching TV makes you eat much more than you realise! Take just a bit of your favourite snacks and put them on a plate instead of eating straight from the container,
Find it hard to lose weight, especially on your face? Changing your glasses might make you look instantly slimmer! It might not exactly help you with that fitness goal but it's a temporary solution to making your face appear smaller just like how a haircut can make your face look sharper and slimmer.
What are your health goals for 2018? Share with us below!