How to stay in shape when you don’t have time for the gym
-Dec 10, Caroline Blight , Living -
We found it interesting that Susanna Reid says she no longer goes to the gym as it was making her hungry and that meant she was putting on weight while she was trying to lose a little bit for health reasons. Whilst we advocate taking at least thirty minutes of exercise a day for mind, body and soul, we decided to take a closer look at ways to stay slim without spending hours pounding a treadmill.
There are times in all our lives when try as we might we just can’t take the exercise we would like. Whether it’s work or family demanding our time or injuries which need rest to heal. If you are worried that time away from the treadmill or yoga mat could lead to unwanted pounds which need to be shifted then never fear, there are ways to stay slim until you can restart your exercise regime again.
Look after your gut
The amount of research which has been done more recently into how a healthy gut influences a healthy body is ever growing. The link between good bacteria in our tummies and being able to manage our weight is now well established. “Maintaining a healthy gut with good bowel flora is not only vital for your immune system, but can also help reduce a bloated tummy,” says nutritionist Sarah Flower. “Taking a good quality probiotic daily, as well as eating more prebiotic foods such as kefir, yoghurt, sauerkraut, onions, leeks and garlic can really help you beat the bloat.” As we feel better we are also less likely to reach for unhealthy foods to pep our energy levels up or make us feel better.
We are all guilty of eating food without really paying attention to what and how much we are consuming; whether it be reaching for that bar of chocolate when we’re not remotely peckish, or demolishing a tub of ice-cream when we’re feeling down. And if we are not able to exercise and get the fabulous endorphin rush that provides we are more likely to feel the need to get that rush from high fat, high sugar foods.
“Adopting conscious eating habits and techniques can help you to avoid overeating, for example, when you feel the need to reach for a snack ask yourself how hungry you really are,” says Sarah. “You should also practice eating your food slowly, as this will allow your brain to judge when you are full and your body to digest food better. Some people find that keeping a diary of what they eat in a week and a rough calorie intake helps them adopt good eating habits.”
When we are working out we are more conscious of our hydration levels, making sure we drink plenty after exercise and also before. During the rest of our likes we can be a little less observant of how much we have drunk and if we need to up the fluids.“We can often confuse being thirsty for hunger pangs and are tempted to reach for whatever snack is in sight at the first sign of hunger,” says Sarah. “Having enough water in your daily diet fills you up and hydrates you, making your body metabolise faster and more able to burn fat, so you should try switching your quick snack for a glass of water. Water also helps your body detoxify, clearing any debris from your cells and flushing them out of the body.” Aim for six to eight glasses a day, and try to lay off alcohol as it’s dehydrating and high in calories.
Sleep yourself slim!
“When you are sleep deprived you upset your natural hormone level,” says Sarah. A study by the University of Chicago found that dieters lost over 56% more fat than those who were sleep deprived, so a good night’s sleep is essential. “If you have trouble sleeping, try to relax before bed time by reading a book or having a hot bath with muscle relaxing products such as lavender on Epsom salts.” Making sure your bedroom is screen free can also help you wind down more easily and get a better quality of sleep. The blue light from screens can confuse your body and throw it out of sleep mode, making it harder for you to fall asleep.
Harness the power of caffeine
Green tea has been linked with weight loss, along with the flavonoids it contains. One study showed that those who consumed green tea and caffeine lost an average of 2.9 pounds during a 12-week period, while sticking to their regular diet. Another study suggested the increase in calorie output was equal to about 100 calories over a 24-hour period. If you can’t stand the taste of tea, try a coffee like Skinny Coffee Club coffee contains green tea extract too. Caffeine has also been found to blunt appetite so instead of reaching for a snack try having a black coffee or green tea instead.
Pick a quality supplement
If you’re looking for simple ways to stay healthy on the run, Lumity is perfect for you. Our triple award winning food supplements have been scientifically formulated to be taken every day and at night before bed. And, our Skin Nutrients Facial Oil is a simple way to keep your skin hydrated, simply massage in a few drops to wet skin after you get out of the shower.