Do things like fetching, turning things off and on by yourself. Often when we come back tired from work, we tend to get others to do simple chores for us. While convenient, you are actually making sure that others are getting the exercise you yourself can use.
During commercial breaks walk about. If you do decide to spend the evening in front of the TV, at least spare your eyes and shred some calories during the commercial break. When the next commercial flashes on screen, get up and take a walk. Reach over and try to touch your toes or do any type of stretching that will at least get the blood flowing in your veins.
Wiggle your toes and your fingers whenever you can. This is not only a stress relief technique, but it also gives you a chance to at least work your hand and leg joints. This will tell you how sore they are and if their condition is bad, the rest of your body is not far behind.
Turn on your favorite music and dance like the wind. Let your hair down once in a while. Close the door of your room, turn on your sound system to the highest volume possible (but below your neighbor’s tolerance level) and then do the wackiest dance that you can think of. Jump on your bed and jump off it again. Imagine you are on stage and do every boogie move that you can think of.
Carry a soft flying disc or Frisbee with you. Toss it around and get up to fetch it. This is also an excellent way to release stress. It feels good to throw something away forcefully when you are all worked up. And if the thing that you throw is soft and can’t damage anything, what’s stopping you? Each time you get up to fetch it back you are giving yourself a chance to stretch your muscles and joints.
Get down at a block before your destination and walk the rest of the way. You might not have time to fit in long walks in your busy schedule so this is one way of ensuring that you at least get to walk for a little bit every day. If you take the bus or the subway, get down at an earlier station and see if you can walk the rest of the way. If you drive to work, see if you can get space in a parking lot that is a little away from your office.
When nobody is watching, try doing planks or stomach vacuum. The fact is that the midsection of our body gets the least bit of exercise and it’s no wonder the signs of weight gain are mostly seen there. It is the same reason why we find it very difficult to lose weight in that section. The plank is one of our favorite exercises and has numerous benefits. Moreover, once you master the regular plank, there are many variations to keep your routine interesting. Stomach vacuum is another amazing exercise, practiced by bodybuilders and amateurs alike. It may sound a bit silly, but it actually exercises your internal abs and is one of the best ways to tighten your midsection and achieve a six-pack.
Tuck in your tummy whenever you walk. Take the lessons you learned from stomach vacuum and get a proper gait. Tuck in your tummy and inflate your chest. Do not let your tummy hang above your belt line, bring it under the belt. Each time you tuck in your tummy, you will feel the pressure on the muscles of your stomach. This tightening and loosening of these muscles is even better than stomach crunches.
Take breathing exercises seriously. You might be surprised to know that breathing exercises too can lead to weight loss. If you are doing the breathing exercises properly, you will find that you can exert a lot of pressure on the muscles around the midsection. You can feel a tightening of these muscles each time you breathe in or breathe out.
Try massaging your partner. Doing massage is a fun way to lose weight. It is something that can give your partner a lot of pleasure and at the same time can give you a lot of exertion. Then allow your partner to return the favor. It should not be a one sided effort, or else your interest will soon dwindle. In fact it’s a good idea for couples to take up weight loss routines together. They can keep watch over each other, help control those urges to eat and motivate each other to stick to the routine.
If you can’t think of anything else to do, try punching your pillow. Now here’s another one of those weird ideas that just works for a lot of people. Not too many of us have punching bags at home and if you have really fluffy pillow giving it a good punching routine is as good as anything else. This is also a nice way of letting off steam.
Instead of waddling up and down the staircase, try taking them two at a time. It will increase the load and burn more calories. Just make sure that your feet are well and truly planted on each step before you increase the beat and try two at a time.
If you have a dog, take it for a run and let the dog lead you on. It can be surprising just how much exercise a dog can give you. Animals understand intuitively that they need a lot of exercise, so let your animal lead you on. Take your pet dog out for as walk and before you know it, it will turn into a run.
Join a dance class. Dancing is a wonderful way to burn off those extra calories. By joining a dance class you give yourself a bit of formal routine and a lot of support from the teachers and your fellow dancers. Plus, you’ll hardly wait to show off your moves to your friends.
Whenever you can, lean against a wall with your hands flattened against the wall and in such a way that your face is very close to the wall. Then use your hands to push your body away from the wall. Imagine you are doing a standing push-up. Do the movement at least several times.
If there is a pool nearby go for swims as often as you can; swimming is one of the best aerobic exercises, working the whole body. Exercising in water offers a lot of advantages and a cool dip in a pool is a wonderful stress reliever as well.
Try table tennis or basketball. Games are a fun way to lose weight. It is much more exciting to play a game than just work out by yourself. The best thing about games is that they are addictive. Once you start playing you will soon turn an excruciating workout session into a fun game with friends. It becomes something that you look forward to and, when in good company, the highlight of your week.
Any workout should start with a 5-10 minute warm up and end with a 5-10 minute cool down session. Whatever physical exercise you are doing, you must warm up before the exercise starts. Your body needs to reach a certain level of readiness before it can actually start responding to exercise. Similarly, by cooling down you discharge the stress you put your body thorough during the exercise.
Do not carry your mobile phone around but leave it a place where you can hear it ringing. In this way you make sure that you at least get up and walk towards it. There are other arguments against having a cell phone on you all the time, but that goes outside of our topic. When at home or in your office, leave the cell phone lying about so that you can hear it ring, but can’t just reach into your pocket and answer it. See to it that you have to actually stand up and walk a few steps before you can pick it up.
While in the elevator, instead of just standing try raising yourself onto your toes and then back on your feet again. Do this for the duration of the ride. Also try flexing your glutes as well. In fact there are many muscles in our body that we can twitch and flex without inviting the attention of others.
Put yourself in front of the mirror. If what you see displeases you, you’ll have all the more reason to work out. Turn to you side and get a very good view of your side profile. This is an excellent way of checking whether you have a tummy that is starting to bulge or has bulged already. Weighing yourself on your bathroom scales is a good idea, but don’t skip the mirror test as a monitoring measure. A few pounds gained may not shock you, but the view in the mirror will. In the same fashion, weight loss results will be much more appreciated in front of the mirror than on the scale.
Do not slouch in your chair but try to maintain an erect posture with your tummy tucked in. Slouching is a bad habit for your back and it gives you a flabby figure. It is your way of saying YES to a comfortable, weight-gaining pose. Make it a point to always sit as erect as you can. It is also a terrific way to ward off bad posture and back problems.
Remember that it’s not all or nothing. One of the most pervasive habit breakers is the tendency for people to give up because of one mistake. Don’t think you’ve ruined your diet just because you gave into temptation and had a slice of birthday cake. Be forgiving of yourself, let go of crushing guilt, and remember that mistakes happen. Celebrate the small victories instead of dwelling on slip-ups.
We would like to let you in on a secret. Most of us tend to put on weight particularly in the mid-section. There is a sure method to reduce the flab around the waist line and we briefly mentioned it at number 82 – the stomach vacuum. Read carefully thorough our article here and master the exercise. Try to keep breathing like this at least 50 or 60 times in a day. After the first day, you should feel the muscles of your stomach tightening each time you do this. If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch. Below we also included a table of the various exercises and the number of calories that can be burnt with each exercise. Choose what you can do best and choose something that you will enjoy doing on the long run as well.
Remember, it’s only after you do the exercise for at least 20 minutes that the actual calorie burning sets in:
- Aerobics 200-250 calories;
- Bicycling, Stationary 250-300 calories;
- Bicycling, Actual 300-400 calories;
- Running, 5-6 mph 300-350 calories;
- Stair climber 200-250 calories;
- Swimming laps 350 calories;
- Walking briskly 150-180 calories.
From this you can see for yourself that walking is not at all something to be taken lightly. If you really find your days to be too full to fit in any other form of exercise, then walking is your best bet. Walk as much as you can. Try getting to places and leaving places a little early. This will give you time to walk.
We end our 99 tips here. The ball is now in your court so what are you waiting for? Get rid of those extra calories and pounds and enjoy life the best you can without inviting the problems and diseases that come with obesity.