Be mindful of your eating habits. Take note of your mood swings and the triggers leading to mindless eating. Exercise daily and sleep early, as most of the binging happens at night. Drink lots of water. It minimizes untimely cravings. Chew gum to distract yourself. Avoid junk food. Opt for nutrient-rich foods whole foods to feel satiated for longer. Learn to identify real hunger and seek timely help.
1000 calories meal plan: Breakfast - 1/2 cup greek yogurt, 1/3 cup nutrition paste, 1 cup kale salad, and 60 g sweet potato with guacamole. Snack - 1 clementine. Lunch - 1 whole wheat tortilla, 1 stir fried egg with 2 tomatoes, and 1/2 cup orange juice. Dinner - 1 cup mutton soup, 14g each steamed buckwheat and brown rice, spinach salad, and 1/2 an apple. Swipe left for more meal plans.
Strength training targets specific muscles and builds muscle mass, It helps achieve a better body composition and higher resting metabolic rate (burning even more calories while doing nothing!). Lifting weights means stronger bones and a better posture and unlike cardio, it burns only fat, not muscle. Sculpt your body while lowering cortisol and estrogen that hinder weight loss.
Initial enthusiasm to lose weight can outweigh the unrealistic demands of a strict diet. Strict diets slow your metabolism, damage fat loss hormones, instil boredom, and send you on guilt trips when you cheat. Diets low in fat cause stress. Handle your problems without stress eating. Develop a taste for healthy foods. Treat yourself to unhealthy ones, without overindulging.
Hold static stretches for 10-20 secs only at the end of a workout, not when your muscles are cold at the start. Don’t exhaust your core. Warm up your entire body. Mountain climbers, lateral steps, high knee pulls, crab walks, jumping jacks, shadow boxing, arm circles, butt kickers, walking – will help get your heart pumping and your blood flowing for an injury-free workout.
Try these low-carb snacks guilt-free. Consume hard boiled eggs, kale chips, carrot sticks, nuts, air-popped popcorn, meatballs, chicken wings, avocado, peanut butter; roasted chickpeas, guacamole, tuna, and beef jerky. You can also combine broccoli with melted cheese, bananas with melted dark chocolate, pears with cheese and strawberries dipped in Greek yoghurt.
Protein deficiency can slow down muscle recovery, increase insulin, and a weaken immunity. Lack of sufficient protein can cause muscle soreness even 3-4 days after a workout, leave you fatigued, cause loss of lean muscle and hair, increase hunger and sugar cravings, and make it difficult to concentrate. Consume 0.8 gms protein per kg of your body weight every day.
Reverse lunges improve balance. Box squats activate the quadriceps. Calf raises, side-lying leg lifts, and seated leg extensions toughen the muscles supporting your knees. Standing or lying hamstring curls are apt for severe knee conditions. Glute bridges strengthen deep glute muscles. Avoid jumping exercises, forward lunges, deep squats, and downhill sprints.
