10000 Steps A Day

I am sure you would have heard about the legendary 10000 steps per day ritual. But what exactly is it ? And why is it 10000 steps ? Will it help you lose weight doing it everyday ? This quick article will answer every question you have about practicing 10000 steps a day and its benefits.

As always, if you feel like this article is useful, or if you feel anyone you know could benefit from this article, please feel free to like, share and comment your thoughts down below. 

So, to start off with, do we really need 10000 steps PER DAY !!!!The truth is that any amount of activity beyond what you are currently doing will benefit your health and cardiovascular fitness and help you to lose or maintain your weight.

Why Is It 10000 Steps per Day?

The actual answer to this is not science based. In the year 1960, a pedometer called Manpo-Kei was trending and its literal translation was “10000 steps meter”. While initially it was just a rumour, various scientific studies have been conducted ever since and finally 10,000 became a benchmark for walking fitness. It is now used as a target for most, but it is important to know the health benefits as well while attaining this target.  

What Are the Health Benefits ?

The health benefits of walking 10,000 steps per day are:

  • Boosts your energy
  • Aids in relaxation and Clearing your mind. 
  • Provides a sense of Achievement and Satisfaction.
  • Improves Confidence and Mood. 
  • Helps manage your weight.
  • Promotes Healthier Blood Cholesterol and Blood Pressure.
  • Strengthens bones and muscles. 
  • Reduce your risk of heart attack.

You might also be interested in knowing – THE IMPORTANCE OF SLEEP IN FITNESS

frame showing the red shoes of a guy walking up a stairs to complete his 10000 steps of the day

How Many Calories are Burnt ?

Most people burn around 30-40 calories per 1,000 steps, which means it is possible to burn around 300-400 calories by walking 10000 steps everyday. Of Course this is general reading and will change depending on your weight, height, fitness level, pace and the area you are walking in.

How Many KM Is 10000 Steps ?

An average spanned (foot distance) 10000 steps when calculated, will be equal to about 8 kilometers (KM) in distance

Also don’t forget to check out why we should add apple cider vinegar to our daily schedule

How Long Does It Take To Walk 10000 Steps ?

This absolutely depends on your pace, your terrain and your foot distance length. But on an average, a normal person would take about One and a Half hours (1½ hour

How to Track Your Steps ?

One of the best ways is to use a pedometer. Just clip it on your waist and it will do the rest. But nowadays we have step calculators synchronised in our smartphones and other devices. I personally use my MI Band 3 to count my daily steps. It might not be pin point accurate, but it gives a pretty accurate score. 

Has Anyone Lost Weight Walking 10000 Steps a Day ?

This is a very common question I used to get in my Zumba fitness class. Although I have never proven it myself, just walking 10000 steps for a month can help reduce weight. This will depend on our clear nutrition as well. There was also a scientific study in the times of India that explained about an individual who lost 15kgs in 2months by walking 10000 steps everyday. 

You might also want to check out – TOP 10 TIPS FOR HEALTHY EATING IN 2021

A woman looking at her fitness tracker watch to see if she completed her daily 10000 steps

Concluding in a Single Step

10000 steps a day might seem like a lot in the beginning. But in a week or so, you will surely get used to it. Try to incorporate walking in the normal activities that we do everyday, such as talking on the phone, playing a mobile game or any such simple activities. 

10000 steps will also aid in the 4 pillars of fitness as it contributes to the daily calorie burn. I personally always suggest attending a Zumba fitness session every once in two days as it would cover about 4000steps or maybe even more.

As you might have noticed in the benefits section IT HELPS YOUR MIND, MORE THAN YOUR BODY. Which makes it more important, since YOUR MIND IS WHAT CONTROLS YOUR BODY. 

Resources 

Mayo Clinic – Walking: Trim your waistline, improve your health – https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261

The telegraph – How walking can transform your body shape – https://www.telegraph.co.uk/health-fitness/body/walking-can-transform-body-shape-even-dont-go-gym/#:~:text=Walking%20every%20day%20can%20be%20more%20beneficial%20than%20sporadic%20intensive%20exercise.&text=Fyfe%20agrees%20that%20walking%20alone,muscle%20mass%2C%E2%80%9D%20he%20says.

10 Reasons Why You Should Do Zumba

Zumba has been around for a long time now and is enjoyed by millions of people worldwide. The fact that it groups dance rhythms from all over the world into a one hour fun filled party, makes it the Go-to endurance training method for every age group and gender. Even though I have been teaching Bollyfit and dance for about 14 years now, My love goes truly towards Zumba and here are 10reasons why you should consider joining a Zumba fitness routine.

As always, if you feel like this article is useful, or if you feel anyone you know could benefit from this article, please feel free to like, share and comment your thoughts down below. – Zin Pyari

A group of dancers performing zumba

5 Simple Workouts You Should Consider Doing at Home Everyday – Click here

10 Reasons To Give Zumba A Try!

Adaptive to any Age or Fitness level

There is no ideal body type for Zumba. In fact there is no such thing as a wrong step in Zumba. In every one of my Zumba classes, I make sure all of my lovely clients do the choreographed step in their own comfortable way without making any posture mistakes. The whole party moves in a scalable intensity, allowing your body to move up and down the intensity ladder without any stress.

Builds Endurance & Stamina

Every Zumba routine is designed to fill in a 45-60mins party popper and also as i said before, it moves up and down the intensity ladder. This helps your body complete a full sweated body workout in the way that it is supposed to, thereby increasing the endurance of our muscles and stamina to hold up till the end. 

A complete Mood Booster and Stress Buster

This is probably a point that everyone needs to experience than be explained to. As we push past various stressful and challenging problems in life, keeping one hour of Zumba in your life with a huge smile on your face can definitely help you forget all those worries and maybe even help you find the solution through all your problems. A study from the journal of positive psychology found that listening to upbeat music can improve your mood and boost happiness. You can always avail a free trial Zumba class with me by clicking here, to find out if it’s true.

Burn those Calories

Yes, that’s right, Zumba is not just the fun and smiles, it’s also a hard core workout. You may be able to burn between 300 and 900 calories during one hour of mid- to high-intensity Zumba. Doing Zumba two or three times a week, combined with weekly strength training sessions and a balanced diet, may help you meet your weight loss goals.

Tones the whole body

Zumba is more than just a cardio workout, it tones our muscles, helps us incorporate important everyday exercises and also burns fat equally throughout the body as it’s not just our arms or legs that would be moving alone.  

It’s Never-Ever boring

One of the main differences between a standard workout routine and Zumba is its ability to keep changing the dance rhythms and songs to keep you motivated and glued on to each class. Have a particular song you want to dance to ???? Hit me up and I myself will choreograph it to Zumba standards and release it in our virtual Zumba class.

Increased Confidence

One of the very widely known issues that everyone faces, is stage fright. My Zumba class will allow you to be less self-conscious in public and project an air of confidence. What’s more, dancing and cardio both release floods of endorphins into the brain, making you feel better and making your outlook more positive.

Improves Balance, Rhythm and Coordination

A Zumba Class incorporates more than 7 different rhythms in each routine, and keeps on that choreography until you get really used to those steps. Over time, you will see yourself remembering the next step, with improved step coordination. The rhythm sinks into you to a point where you might even use those steps in a party or get together to a song that has similar rhythms.

Become part of a community

Zumba is not an individual workout routine. In fact that is one of the reasons why I never teach my clients the step directly. It’s all about learning it over time slowly with the group. By dancing, laughing and watching each other in the class, you will slowly feel open and confident that this is your second family.

Improves Blood pressure

As said before, Zumba is a stress buster. There is even a study in 2016 involving a group of overweight women that found that after a 12-week Zumba fitness program, participants experienced a decrease in blood pressure and significant improvements in body weight.

Top 10 health and fitness tips in 2021 – Click here

A group ladies doing Zumba wearing zumba wears

Before you Cooldown 

If you haven’t tried a Zumba® Fitness class yet, definitely give it a try. It’s one of those things that you have to try in order to like it. There are ofcourse a ton of other benefits and these are just 10 of them.

What is so special about a Zumba Class with Zin Pyari?

All of my classes are personally designed by me with weeks of effort to give you the best balanced workout routine. Our Routine goes in 4 sets – Warm up, Fitness, Burn/dance and finally Cooldown. Apart from experiencing the best zumba routine ever, I also make sure you are educated well, about Nutrition and Fitness with a small 10 sec tip after every class. As everyone might already know, Fitness is not just about the workout. It’s also about balancing all 4 pillars of fitness.  

Join a Zumba Class – Dance out your Worries – Earn your Fitness with a Smile 

Zin Pyari <3

4 Pillars of Fitness

Working out every day without fail, but not seeing results? There is a simple explanation for this. This is because Fitness is not all about workouts. Getting Fit simply means balancing your mind and body in the 4 major pillars of fitness, namely Workouts, Nutrition, Sleep, and Stress. Sit back, relax, and read through as this article explains everything you need to know about the four pillars of fitness, their effects, and their importance. 

As always, if you feel like this article helps you, or could help anyone else, please feel free to like, share and comment down below

What Are the 4 Pillars of Fitness?

General Fitness is all about doing what is good for our body and mind in the right way. Although it sounds very simple and generic, there are four key areas that we need to focus on, on a daily basis to achieve proper fitness results. The four pillars that hold the bridge towards our fitness goals are Nutrition, Workouts, Sleep, and Stress. 


NUTRITION 

nutrition - 4 pillars of fitness

Nutrition can easily be classified as the Key to a fit body

Nutrition is simply the process of providing our body the food necessary for health and growth. Each nutrient has a particular series of functions in the body and some nutrients are needed in larger quantities than others. Each person/body has a different Nutrition requirement depending on their size, age, and gender. Some will have a whole different nutrition requirement if they have any physical condition or if they are undergoing any medical treatment. 

How Does Nutrition Play a Role in Fitness?

Food is the major pillar that provides energy for our body to do any physical activity. As you get more active, lose weight or become more fit, your energy needs (how many calories you need) may change. To get the energy you require, you need to make sure your body is fueled with the right source of nutrients. 

Note that Nutrition is not just important for workouts, just moving around, or even sleeping requires energy. Taking a simple car as an example, if we fuel a petrol engine with diesel, the car will lose its performance and definitely break down in a while.  

What Is the Most Important Nutrition?

The most important nutrition that your body requires is none other than water. Always remember to have the required water intake every day, in fact, make it part of your routine. Staying hydrated can help you with your performance, strength, and power during any and every exercise. Water regulates your body temperature and lubricates your joints. If you’re not hydrated, your body can’t perform at its highest level.

The recommended water intake for each individual is calculated as 

Water (in liters) to drink a day = Your Weight (in Kg) multiplied by 0.033.

What Are the Nutrients That Your Body Requires and Why?

Other than water, our body requires proteins, fats, carbohydrates (sugars, dietary fiber), vitamins, and minerals to work on a daily basis. Why? 

Proteins – help your body repair cells and make new ones.

Fats – helps the body absorb vitamins such as vitamin A, vitamin D, and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Carbohydrates – Our body’s main energy source. Aids in digestion, maintain blood cholesterol, and helps fuel our brain, kidneys, heart muscles, and central nervous system.

Vitamins – Vitamins have more than 100 roles in our body. They help strengthen bones, heal faster, convert food into energy, boost the immune system, and so on. 

Minerals – Almost similar to vitamins, Essential minerals include calcium, iron, and potassium are essential for building strong bones and teeth and turning the food you eat into energy.

What Makes Up Good Nutrition?

A good healthy diet consists of mostly vegetables, fruits, and starchy foods. The remaining part of your diet should be made up of milk and dairy foods and protein foods. Make sure you limit the number of foods and drinks that are high in fat or sugar. Apart from these, the below tips will also help 

  • Replace saturated fat (cakes, butter, ghee, biscuits) with polyunsaturated fat (walnuts, fish, flax seeds, sunflower seeds)
  • Keep the amount of salt in your diet to less than 6 g per day.
  • Avoid Sugar-sweetened drinks.
  • Avoid high-calorie but nutritionally poor snacks, such as sweets, cakes and chips.
  • Eat at least five portions of fruit and vegetables per day
  • Eat at least two servings of fish (preferably oily fish) per week (veg -soya, tofu).

Check out the Top 10 healthy eating habits to follow in 2022 by clicking here

Benefits of Good Nutrition

There are many amazing benefits for following good nutrition on a daily basis. The top 5 are 

  • Helps with weight loss
  • Improves heart health
  • Keeps your bones and teeth strong 
  • Gives you better moods and energy levels
  • Improves memory and brain health

WORKOUTS

workout - 4 pillars of fitness

Workouts or physical activity is literally the Door to a fit body. Regular physical activity can improve your muscle strength and boost your endurance. When your heart and lung health improve, you have more energy to tackle daily chores.

Types of Workouts

There are two categories of training that can be done. Resistance Training and Endurance Training 

Resistance training: Resistance training is the type of workout that pushes our body to do more than it is used to. This in turn increases the strength of our muscles as the body tries to get used to the training that we undergo. Resistance training should increase in pressure over time as once our body gets used to the workout routine, we will stop seeing results. 

Examples of resistance training are – weight lifting, free weights (dumbbells, kettlebells), weight machine training

Endurance training: Endurance training is the type of training that helps our aerobic system and increases our body’s endurance levels. They help increase stamina, increase bone strength, help in weight loss, and much more.

Examples of endurance training are – Zumba fitness classes , plank, CrossFit, pushups, sit-ups, ..etc. 

What Happens to Your Body When You Start Exercising Regularly?

Within the first ten minutes your heart rate increases meaning there is an increased supply of blood to the brain, making you more alert, blocking pain signals, and then the body will use different energy systems depending on the duration and intensity of the exercise. Regular exercise helps you open up or unclog many parts of your body thereby keeping your entire body healthy and young. 

What to Do After a Workout

Each person has their own routine after a workout, The basic steps that you could follow after your workout routine should be 

  • Cooldown – If you stop exercising suddenly, your muscles will not get the chance to relax and might break, you would also feel dizzy and light headed. 
  • Stretch – It’s important to stretch your muscles so that they can return back to how they were when we started. The secret here is that muscles are not meant to be toned or buffed during or after a workout. They are meant to get in shape and tone while we rest. We will discuss more about this in the SLEEP section. 
  • Drink sips of water – Don’t drink too much, as water also gets harder to digest beyond and limit and so, too much can make you feel lazy and bloated (mainly because the body directs its energy towards trying to digest the water). 
  • Change your clothing and take a cool shower.
  • Let your body recover, relax and munch on the right snack (food items mentioned in the NUTRITION section)

Can I Transform My Body in 1 or 2 Months?

Your body transformation largely depends on what you eat and your workout regimen, as well as many individual factors including genetics. However, with a healthy diet and regular intensive workouts, you could start seeing results in as little as a month. 

If you are facing any other health issues, this could also slow your fitness process. But always remember, Fitness is a slow but rewarding process. Consistency is always rewarded in fitness. 

Should You Exercise on an Empty Stomach?

While there’s some research to support working out on an empty stomach, it doesn’t necessarily mean that it’s ideal. When you exercise on an empty stomach, you may burn valuable energy sources and have less stamina. Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky.

But at the same time, make sure you don’t eat too much before a workout, as mentioned before for water, food also needs time and energy to digest. The more you eat, the more your body focuses its energy there. Thereby not giving you enough energy to do exercise.


SLEEP

sleep - 3 pillars of fitness

Sleeeeeep….YES !!!, we all love sleeping. But mostly never actually get time to do it, because we indulge ourselves in other interesting events of our life, or are just pressurized by too much personal workload. 

Sleep can easily be considered as the Bouncer in front of the Door towards a Fit body.  

Why Is Sleep Considered as an Important Pillar in Fitness?

Sleep gives your body the time it needs to recover and conserve energy and also to repair and build up the muscles broken down during exercise. A good night’s sleep also helps the body produce growth hormone which is vital for athletic recovery and lean muscle building.

Sleep could also be considered as one among the most important in all of the 4 pillars, Hence it deserves a whole new article for itself. CLICK HERE The Importance of Sleep in Fitness to read all about the importance of sleep, benefits, hours recommended, and more. 


STRESS

stress - 4 pillars of fitness

Stress is probably the bad guy in this whole article, and it can easily be considered as the Path towards a fit body. Stress can easily demotivate a person towards any fitness goal and can promote excess food intake and other harmful habits that would just take us farther away from our fit body. Stress is generated from our hormone called Cortisol, it is found both in men and women, but is more in women. Hence it is important to learn to control this hormone in order to move forward. 

To know how cortisol affects women more than men, click here

How Does Stress Affect Fitness?

Increased cortisol levels can threaten muscle development, which makes you mentally and physically fatigue more quickly, which will impact your workout. High stress levels can also impact our sleep, thereby not allowing us to have proper muscle recovery and hence become very sluggish. In some cases more depressed. 

How Does Stress Affect Exercise Performance?

Stress increases muscle tension. Because this has a negative effect on motor control, our risk of injury increases. It also slows down how quickly our tissues repair themselves leading to longer recovery times.

Is It Bad to Workout When Stressed?

Even though Stress can affect our physical performance directly, exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Hence it is always recommended to do at least light training every day if we are under stress. 

Signs and Symptoms of Stress Overload

Some of the common signs and symptoms of stress overload are 

  • Memory problems. 
  • Inability to concentrate. 
  • Poor judgment. 
  • Seeing only the negative. 
  • Anxious or racing thoughts. 
  • Constant worrying.

How Do I Relieve Myself From Stress and Anxiety?

There are different methods that work for each person differently in order to relieve themselves from stress. This could also depend on how intense the stressful situation is and what kind of situation it is. Whichever option it is, it is always important to remember that 

Everything is possible if we have the will to put effort into it

Zin Pyari

That being said, there are a few steps that we could follow to get our mindset straight so that we will be confident enough to tell ourselves the above quote 

  • Change the environment. 
  • Do something pleasurable or relaxing for a little while such as reading, watching TV, or taking a shower.
  • Practice breathing exercises
  • Meditate
  • Pray
  • Go walking or running
  • Practice a rhythmic activity
  • Surround yourself with positive and happy people

Time to Regroup 

a mom and daughter looking at each other after workout

From the above article, we can conclude that there are 4 major pillars towards achieving fitness

Nutrition = Key to a fit body

Workouts = the Door to a fit body

Sleep = the Bouncer in front of the Door towards a Fit body

Stress = the Path towards a fit body

Fitness is just right outside the Door, But you need the Key to open that door. In order for you to take the Key and open the Door, you need to take the Path towards the door. And finally, in order to reach there, use the Key and open the Door, you have to get past the Bouncer in front of the door.

I hope I was able to convey my message through that simple reference. Each pillar has a significant importance in one another. Well, in other words, you cannot achieve fitness without being able to balance all four of these pillars, hence it is important that we take each of them as a priority and keep consistency in achieving our dream body. 

Still confused ? Write down your concerns in the comment box below or message me directly and I can help you


Resources 

Top 10 health and fitness tips

2021 has been a very hard time for us, 2022 will not. Let us fight this phase with health and fitness. Staying healthy can not only increase your immunity, it can also bring out that beautiful smile of yours. It is often hard to keep track of what we have to do every day to follow a healthy and fit lifestyle. This article will give you the top 10 health and fitness tips to follow in 2022, as well as a checklist in the end. 

As always, if you find this article to be useful, feel free to share, like, and comment down below. 

1.Correct Your Posture

correct posture diagram

One of the biggest mistakes that most of my clients in my Zumba class make in the beginning, is not maintaining a correct posture. This in turn gives lesser results and more injuries, thereby slowly deteriorating our willingness to workout everyday. 

What Is Good Posture ?

Good posture refers to maintaining the position of your spine in its natural curves. The spine has three natural curves at your neck, mid back, and low back.

Why Is Good Posture Important ?

A good posture can help keep your nerves and blood vessels healthy. It also helps support your muscles, ligaments, and tendons. Our body muscles are naturally designed to endure any sort of movement or physical activity with the help of the supporting muscles that are planned to be targeted when doing something. If we don’t follow a good posture, the muscles targeted would differ and thereby cause a miscalculation in the effort endurance. As you might have guessed, this causes the wrong muscles to get strained and hence causes aches, pain, fatigue and other physical issues. 

How to Keep Good Posture When Sitting ?

To practise a good posture while sitting, Keep your feet rested on the floor whilst evenly distributing your weight on both hips. Keep your back straight and shoulders relaxed while keeping your ears lined up over your collarbones. 

How to Keep Good Posture When Standing ?

To practise a good posture while standing, repeat the same procedure as for sitting, while keeping your knees straight. Note that your legs should have a slight knee bend so you’re not hyperextending or locking your knee joints. 

back posture correction when sitting and standing

How to Correct Your Posture ?

To correct your posture, all you need to do is practice the above mentioned steps while sitting and standing. Apart from this, the most effective way is to add 5 simple exercises everyday to your workout routine, namely pushups, squats, birddogs, bridges and planks. 

2.Daily Cardio

man and woman running on a treadmill

Cardio is simply any type of exercise or movement that can increase your heart rate and breathing rate, thereby strengthening those muscles and the blood vessels associated with it. There are different forms of cardio training, one of the most widely known is Zumba Fitness. As a licensed instructor, I provide Zumba classes online, feel free to check it out.  

Can We Do Cardio Daily ?

Yes, we can do cardio daily. Cardio is a really good form of calorie burn, and daily cardio is definitely recommended. Try to add a 30min cardio daily, with an exercise of your choice. Try lifting weights, as weight lifting can release growth hormones which will burn more fat. 

Why Is Daily Cardio Important?

As mentioned before, daily cardio strengthens your heart and blood vessels. This is because cardio exercise makes your heart rate accelerate and properly pump blood.The main health benefits of daily cardio are 

  • Great for weight loss
  • Strengthens your heart
  • Reduces the risk of several diseases
  • Improves lung capacity
  • Naturally boosts energy
  • Great for mental health
  • Better sleep
  • Helps the immune system

Over Doing Cardio

As amazing as it is, too much of anything is always bad for us. Cardio helps in fat loss, but beyond a limit it starts burning muscle as well. The main problem with muscle burn or muscle loss is that we end up being very tired, thin and unhealthy. This is one of the reasons why only 30 mins of daily cardio is recommended. It is also the reason why my Zumba classes are once every two days and not everyday. 

3.Healthy Eating Habits

fitness and nutrition

It is important to consider what goes inside our body similar to how we train the outside of our body. For ease, consider workouts to be the door and nutrition to be the key to fitness. You can’t really open the door without the right key. 

CLICK HERE to see the top 10 healthy eating tips you should follow in 2022. 

Why Should We Eat Healthy Food ?

Eating healthy is one of the most important parts of maintaining a healthy lifestyle. The top 10 benefits of healthy eating are

  • Improves heart health
  • Reduces cancer risk
  • Improves mood
  • Improves gut health
  • Improves memory
  • Aids in weight loss
  • Manages diabetes
  • Strengthens teeth and bones
  • Gives you a good night’s sleep 
  • Improves memory and brain health

4.Stress Control

Stress is the prime factor that holds every aspect in fitness together. As you would know, if you are stressed, you wont feel like working out, you might tend to eat more food and sugar, you will overthink and break your sleep, the list just goes on. Stress is controlled by the Cortisol hormone in our body and is seen more in women. Scientifically speaking, the increase in the Cortisol hormone (STRESS) can induce an increment in the Ghrelin hormone (HUNGER). As we learned in the previous section, unhealthy eating will disrupt our fitness achievements. Hence it is very important to be able to control stress. 

I have written a more elaborate article on Cortisol and how it affects women for a women’s health care and wellness app, Elara Care

CLICK HERE if you would like to learn more about it. 

How to Control Stress ?

There are many practices that can help you with controlling stress, I personally recommend following a few steps as shown below 

  • Practise meditation and deep breathing
  • Take a time out every once in a while for self love and self care
  • Keep a strong sleeping schedule of at least 7hours a day. 
  • Keep away from friends and family that pull you down 
  • Try to keep a positive attitude towards any issue that you face
  • Avoid alcohol and smoking 

What foods are good for stress?

  • Nuts
  • Eggs
  • Pumpkin seeds
  • Dark chocolate
  • Turmeric
  • Green tea
  • yogurt

Stress Control Exercise

Any exercise that can help you ease your mind will help you with stress control. If you don’t have a set of exercises in mind, CLICK HERE to see 5 simple exercises that you can try at home everyday which can in turn help you in controlling stress. 

5.Drinking Water

a young woman enjoying a bottle of water while out for a run

Why Is Water Important For Fitness?

Water is your body’s everyday fuel. Staying hydrated can help you with your performance, strength and power during any and every exercise. Water regulates your body temperature and lubricates your joints.If you’re not hydrated, your body can’t perform at its highest level.

Can You Lose Belly Fat by Drinking Water?

Yes, water has many qualities that make it part of the calorie burning family. Studies show that drinking adequate water can help burn 2-3% more fat and also helps in suppressing appetite. Water also helps in metabolizing or digesting stored fat also known as lipolysis. In other words, drinking water is essential for burning off fat from food and drink, as well as stored fat.

How Much Water to Drink a Day

basic formula to calculate the amount of water to be consumed each day with respect to the persons body weight

There is a simple calculation to how much water you should drink a day. 

Water (in liters) to drink a day = Your Weight (in Kg) multiplied by 0.033.

6.Don’T Skip Breakfast

Breakfast is considered to be the most important meal of the day. There are many reasons why it is so. 

The name itself signifies, breakfast is a form of breaking the overnight fast and thereby starting a new cycle in our digestive system. It also supplies the required energy, glucose and other nutrients that our body needs. Hence it is always good to have a heavy and healthy breakfast. 

The simple science behind food is, Morning breakfast gives us energy till evening, afternoon meal gives us energy till night and dinner gives us energy till next day afternoon. Read it again to understand it better. This is the reason why most people don’t feel too hungry in the morning (because their dinner was heavy and it is still fueling them) and skip breakfast. This is also the reason why there are some strict diets and nutrition plans that suggest to only have food twice a day. If you have an active lifestyle, then you should definitely stick to the 3 meal plan.      

What Happens if We Skip Breakfast

Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.

Skipping Breakfast Disadvantages

  • Weight gain 
  • heart disease
  • Osteoporosis
  • irritability or mood swings
  • menstrual irregularity
  • low energy levels
  • low memory and hormonal stress

7.Get Enough Sleep

A pug puppy cuddled in a blanket and sleep deprived

One of the easiest and yet most neglected parts of our life is sleep. Sleep is also considered as one of the four pillars of fitness. For an adult, 7 hours of sleep is the recommended time.

To know more about the importance of sleep CLICK HERE  

8.Avoid Alcohol

Saying no to a friend offering alcohol

Alcohol consumption is injurious to our health. A very widely known fact. But what is the main reason why alcohol is bad for us in terms of fitness? Alcohol affects the body physically and psychologically. It induces tiredness in our muscles thereby making us more sluggish and attracting obesity. It also affects our brain cells and functions, giving memory loss and a sense of craving more. 

One of the main reasons is that alcohol has sugar in it, and often people mix it with soda or such sugary drinks. As a whole, it becomes liquid sugar which confuses the brain for digestion. Therefore it sediments as stored fat and makes us obese. 

CLICK HERE if you would like to see the Top 10 healthy eating tips for 2021

9.Avoid Bright Lights Before Sleep

A man using his phone with bright lights on bed, before sleep

As I mentioned before and in my article about sleep, Sleeplessness can cause a major complication in our fitness journey. Our body has an internal clock that triggers our body parts to stay alert when needed and rest when required. Lights play a significant part in this. As long as our eyes are exposed to bright lights, our body feels as if its still the day and so it keeps signalling our body to stay alert. This trigger will stay triggered until our body feels like relaxing, even if the light is switched off after some time. Therefore it is also better to slowly hint our body that the day is coming to an end. As the evening approaches, turn to red lights and dim lights so that our body goes down in a steady pattern and hence we get a sound sleep. 

10.Daily Walk

two women going out for their morning daily walk

Walking daily is one of the best routines you should consider doing. Just 30 mins of walking everyday can make a huge difference. A very important point to remember is ; If you walk for 10 mins and if you do weight lifting for 10 mins, you will definitely burn more during the weight training. But that burn would be to both your fat and muscle (note that this does not mean weight training is bad). While walking, the only thing you burn will be your fat. As the saying goes, Slow and Steady Wins the Race.

Benefits of Walking Daily

Daily walk can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

How Many Steps Should I Walk Daily

A study in 2011 found that a healthy adult can take approx. 4000 to 12000 steps daily. I personally suggest making a 10,000 step daily target (use a fitness tracker if necessary). Walking 10k steps can burn from 300-400 calories. 

Quick and Fit Recap

A mum and her daughter fit and happy looking at each other

Fitness is a slow and long process as I always say to all my clients and friends. But when achieved, it is all that we have ever wished for. So it is important that we make sure our building blocks are perfect. If you have already been following these steps, then you are already in good hands. If you are still not feeling healthy after following these tips, then maybe you should focus on fixing your stress, sleep, workout or nutrition.

Take a screenshot of this checklist so that you can make sure you do it everyday 

  1. Correct your posture
  2. Daily cardio 
  3. Healthy eating habits 
  4. Stress control 
  5. Drinking water 
  6. Don’t skip breakfast 
  7. Get enough sleep 
  8. Avoid alcohol 
  9. Avoid bright lights before sleep
  10. Daily walk  

Resources

Diane Rellinger (2016) – Regular breathing and proper posture when exercising is important – https://www.canr.msu.edu/news/regular_breathing_and_proper_posture_when_exercising_is_important 

Top fitness – THE MAIN HEALTH BENEFITS OF CARDIO EXERCISE – https://www.topfitness.com/blogs/blog/the-main-health-benefits-of-cardio-exercise 

Shift workspaces (2019) – 5 Benefits of Eating Healthy – https://shiftworkspaces.com/5-benefits-eating-healthy/ 

Cathleen Crichton-Stuart (2018) – What are some foods to ease your anxiety? – https://www.medicalnewstoday.com/articles/322652#nine-foods-to-eat-to-help-reduce-anxiety  

Elara care (2021) – How Cortisol Affects Women’s Health and the Menstrual Cycle – https://elara.care/cycle-hormones/how-cortisol-affects-womens-health-and-the-menstrual-cycle/ 

Jennifer Huizen (2018) – Can water help you lose weight? – https://www.medicalnewstoday.com/articles/322296 

Times of India (2014) –  Never skip your breakfast – https://timesofindia.indiatimes.com/life-style/health-fitness/diet/Never-skip-your-breakfast/articleshow/11566363.cms#:~:text=Disadvantages%20of%20skipping%20breakfast%20Experts,low%20memory%20and%20hormonal%20stress