12 Tips to Get in Shape Fast in a Week


Getting out of shape is very frustrating because it not only increases the body weight and size but also, we look unattractive in clothes. If you want to look good for summer vacation then getting back in shape is the only way that will help. It's possible at any age, whatever your physical condition (except some rare cases) or if you have the busy routine.

However, there are some ways that help you get in shape such as, exercise, diet, and the most important is plenty of rest. Along with this, there are many other things help to get in shape in a week or month that you will know here.

12 Tips that help you getting in shape

1. Daily Walking

Walking is a easy way to increase caloric expenditure, If you recently stopped working out for long, then you can start with walking at least 10k steps to get in shape. If you want to burn more calories, increase the intensity of your walking such as brisk walk.

Walking also offer another health benefits such as better cardiovascular health, lowers your stress, helps you feel good and promotes a better sleep.

Try to walk at least 20-30 minutes a day to burn those extra calories, you can walk with your dog, or put headphones and listen music to avoid boredom.

Read: Benefits Of Walking Daily

2. Few Minutes of Workout Everyday

Don't forget to exercise 5 times a week because, health is the most crucial thing in life. Everyone can manage at least 10-20 minutes of free time for working out.

You can do squats, push ups, lunges, bench dips, plank hold and wall sit. These exercise not only tone and build muscles, but also burn calories so; you will lose extra fat much faster.

Aim for 8-10 reps for each exercise and 20 second for holding exercises, you can repeat at least 2 times or as much as you can.

Read: How to Burn 500 Calories In 20 Minutes

3. Don't Skip Breakfast

You shouldn't skip breakfast to reduce calories. It is not an ideal option as it provides the energy that helps our body function normally. Skipping breakfast, also make us feel irritated, hungry and, you may end up eating more calories.

The best thing is don't skip it. But, eat only healthy breakfast that provides all the vital things to your body, avoid processed and calories dense food. Instead eat some fruits and salad in breakfast in small quantity.

Read: Why Breakfast is important

4. Eat Smaller Portion

Although at the beginning, you may find it difficult but, within few days you will get used to smaller portions. This not only helps lose weight, but also allows us to stay more active throughout the day.

On contrary, eating too much increases the blood sugar in the body and, makes us feel lack of energy. You can use smaller plates so; you will feel like you are eating a normal portion, because the plate would be full.

5. Drink Water to Control Hunger

Whenever you feel hungry drink a glass of water, it will help to reduce calories consumption. Water takes places in your stomach which can reduce your hunger for few minutes.

In addition, water help transport nutrients to your body, improve your performance, mood and focus. In addition, regular physical activity and a healthy, balanced diet are the perfect way for staying in shape.

Read: 12 Benefits of Drinking Enough Water

6. Eat only when you are Hungry

Reducing the calories consumption is the only way that helps to get in shape. You have to understand that, eating extra will only gain you weight. Try to eat only when you are really hungry and stop before you get full. This allows us to maintain the right energy balance and promotes weight loss.

Read: Calories Need to Lose 1Kg Per Week

7. Don't sit too long in one Place

We mostly spend our day sitting too long in a one place, for example if you just sitting 10-12 hours and sleeping 8 hours, it will keep you inactive for that much time.

However, we sit almost every time at lunch, during office work and while watching TV which affects our metabolism. You should stand up for few minutes after one or two hours of sitting. Take a walk for few minutes' to keep the blood flow to your legs and whole body.

Even standing for few minutes burn more calories than sitting as it takes some effort to stand up and maintaining the correct posture.

8. Lower your Stress level

Many studies shows that stress affect your health in negative way and, the person in stress tend to eat more than usual. Try to control your stress by taking a walk, listening music and do few minutes of meditation.

9. Stay away from Distraction while Eating

When you sit in table for dinner you must focus on your food. A distracted person often eat more because, he is focusing on more than one thing such as watching TV, using mobile and computer and so on.

If you want to get in shape, then keep aside all those things that confuse your mind and, just focus on eating.

10. Sleep enough

Rest and sleep both are the most important part of healthy lifestyle. When you sleep enough it recovers your body, reduces the stress level, and improves your metabolism and energy levels.

On the other hand, lack of sleep increases the stress level which affects the hunger regulating hormones. So take at least 8 hours of sleep daily to keep your body in shape.

Read: What is Sleep Cycle

11. Avoid Refined Sugar

Refined sugar provides zero nutrition to your body; instead they just increase your calories consumption. Also avoid the sodas and juice which contains added sugar, it does not satisfy the hunger. An occasional piece of candy is good for the mood which keeps us motivated.

12. Stay Consistent

If you stick to it then you will definitely see improvement in yourself. It will become your habit which will make your strong, healthy and more energetic.

You can make a list of all your bad habits and, gradually replace those habits with something positive and healthy. This will not only help you get in shape fast but also gives you a new lifestyle that will help you live longer.

Read: How to Develop Positive Attitude

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