1. Eat less
According to research, fast eaters are more likely to gain weight, compared to people who eat less. In another study, it was also suggested that this is 115% more likely to occur in middle-aged women.
As you eat, your body releases ‘saturated hormones’ which tell your brain that you have eaten and you should stop. However, as this process takes about 20 minutes, fast eaters can eat more food and get this symptom later – which means a ‘post-buffet bloat’ that you may experience after a satisfying meal.
Next time you eat, make a conscious effort to eat less and look for the effect on your diet.
2. Drink plenty of water
You may have heard the saying, “Drink 8 glasses of water a day”, but many who do not follow this, often choose to calculate the total amount of fluid they drink instead – which usually includes soda, coffee, and other beverages.
Your body is not made of cold drinks and beer, however. Depending on age, about 60 percent of the human body is made up of water. There are many benefits to drinking plenty of water – it helps us control our calorie intake, strengthens our muscles, keeps our kidneys healthy, and gives the skin water.
As you stay hydrated with water, you will also find yourself having a few cravings for sugary or healthy drinks.
3. Read nutrition labels
If weight loss is one of your health goals, make it a habit to read the nutrition labels on your diet while buying groceries.
Look at the total calories in the product content, and not just 1 food (which is usually mentioned on the label).
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Reading nutritional labels will also help you avoid reading only marketing labels such as “high fiber”, “low fat” or “zero sugar”, as these labels can be misleading. Although the product is “high in calcium”, you may also have a lot of sugar – details you may not have missed if you had not read the food label.
4. Eat more fruits and vegetables
A health survey of more than 65,000 participants found that people who ate a large portion of fruit or vegetables (7 or more) each day had a 42% reduced risk of death (from any cause), compared with people who ate less than one portion. day.
However, you may want to choose more fresh produce, as it has been found that frozen and canned fruit can increase the risk of death by 17%.
Need a tip on how to add extra fruit and vegetables to your diet? Buy sliced fruit after lunch and bring it to your work. The next time you feel hungry, that fruit will be the easiest and easiest food you can find.
5. Exercise (at least) 3 times a week
According to Active Health (Singapore Sports Council initiative), adults should participate in at least 150 minutes of moderate to vigorous physical activity each week. The fact is, however, that only 26% of Singaporeans do so.
These can be minor changes. For example, instead of walking with your dog, put on your running shoes and run with your dog. And if you already run twice a week, add a third day to explore different routes at a relaxing, fun pace.
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6. Stop smoking
Although legislation has placed disease-causing images on cigarette boxes and eliminated tobacco advertising for decades, smoking is still a widespread practice in Singapore. According to HealthHub, 6 Singaporeans die prematurely from daily smoking-related illnesses.
Quitting smoking can be challenging, but it is also one of the life-changing decisions you make. Other strategies for overcoming addiction include exercise, support groups, relaxation techniques such as breathing, or even treatment instead of nicotine.
7. Get a fitness tracker (and use it)
These days, fitness trackers are changing the way people live and work hard. These smart wrist-based devices can track your heart rate and range of motion, and calculate the number of calories you burn during exercise.
Although the accuracy of tracking devices (and smart watches) may have been questionable in the last few years, the accuracy, reliability and integrity of these devices are said to have improved significantly in recent years.
8. Sleep 6 – 8 hours a day
Did you know that 6 – 8 is the recommended number of hours of adult sleep that you should get every night for better health? According to a paper on the duration of sleep and death, researchers also found that people who sleep less than 7 hours a night are 12% more likely to die prematurely.
However, be careful not to fall asleep too much, as it has also been found that people who sleep more than 8 – 9 hours daily have an increased risk of 30% premature death.
The end? Sleep at a time that allows you to rest for 6 – 8 hours, then wake up when the alarm sounds – and not after hitting the snooze button a few times!