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8 Tips to make time for yourself and improve your health when you are busy

Probably the main reason people say they don't lose weight is that they don't have enough time to eat healthy or exercise. We all indeed have hectic days because of work, kids, home, and numerous daily responsibilities. However, it is crucial to make time every day to take care of yourself. This does not mean you need to spend hours at the gym to improve your lifestyle or eat only lettuce to lose weight. It is the small changes that bring big results. For this reason, we share several tips, easy to incorporate into any routine so that, little by little, you can boost your mood and transform your body.

 

1. Park further away

Increase your steps by parking farther when you go to work, or the mall, among others. Also, take the stairs instead of the elevator to move more and stay more active. You may be surprised how many more calories you can burn by incorporating these simple activities into your day.

 

2. Take a walk during your lunch break

Spend the first part of your lunch break walking outside. It's an easy way to get some daily exercise and burn around 100 calories.

 

3. Get your beauty sleep

Perhaps the easiest way to burn more calories every day requires the least amount of energy. Sounds great, right? It's about sleeping, something we should all try to do at least seven hours a day. Sleep actually helps the body function better. Plus, research shows that people who sleep less than six hours a night frequently have lower metabolic rates, higher chances of developing chronic diseases, and higher rates of gaining weight (1). If it is hard for you to rest properly, you can try our Melatonin gummies, which are delicious and promote a healthy sleep pattern.

 

4. Increase protein intake throughout the day

Protein requires the body to work harder to digest food compared to carbs and fats. This is called the thermic effect of food, which burns more calories when eating snacks and meals higher in protein than those low in protein (2). Try to reduce your intake of added fats and simple carbohydrates, and instead increase your intake of high-protein foods like eggs, quinoa, lentils, and almonds. Also, you can try the Entalla protein shakes, which have 25 g of protein per serving and are available in delicious flavors. Additionally, check out Entalla's daily menus to prepare tasty, high-protein recipes.

 

5. Hydrate with cold water

If you prefer drinking water at room temperature, consider adding ice. Drinking cold liquids forces the body to work harder by heating the liquid before it can pass through the gastrointestinal system. This means you burn more calories to heat those liquids.

 

6. Drink green tea

You probably already know that coffee can help you lose weight, but here's a reason to also add green tea. Research shows that green tea consumption helps reduce weight, body mass index, waist circumference, and systolic blood pressure (3). Add a cup a day to start seeing results.

 

7. Do the groceries

A 38-minute trip to the supermarket can help you burn around 100 calories. You'll burn another 100 calories carrying groceries to your car and then unpacking them at home.

 

8. Walk your dog

Going for a walk with your dog for half an hour helps burn about 100 calories. This is a great opportunity to get fresh air and exercise with your pet. It is a simple activity that will make you both very happy.

 

To improve your lifestyle, you don't need to make radical changes. On the contrary, improving your overall health is implementing small, long-term changes. Gradually losing weight helps avoid the rebound effect. We challenge you to try at least one of these activities today for a better tomorrow.

 

Let's be healthier together.

Your Santo Remedio team.

 

References:

  1. M-P St-Onge. Sleep-obesity relation: underlying mechanisms and consequences for treatment. Obes Rev. 2017 Feb;18 Suppl 1:34-39. DOI: 10.1111/obr.12499. URL: https://pubmed.ncbi.nlm.nih.gov/28164452/
  2. M S Westerterp-Plantenga, A Nieuwenhuizen, D Tomé, S Soenen, K R Westerterp. Dietary protein, weight loss, and weight maintenance. Annu Rev Nutr. 2009;29:21-41. doi: 10.1146/annurev-nutr-080508-141056. URL: https://pubmed.ncbi.nlm.nih.gov/19400750/
  3. Tannis M Jurgens, Anne Marie Whelan, Lara Killian, Steve Doucette, Sara Kirk, Elizabeth Foy. Green tea for weight loss and weight maintenance in overweight or obese adults. Cochrane Database Syst Rev. 2012 Dec 12;12(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. URL: https://pubmed.ncbi.nlm.nih.gov/23235664/

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