Fit­ness hacks

> Here are some sim­ple health and life­style tips that can keep you fit­ter for longer

The Sun (Malaysia) - - LIFESTYLE -

Keep a record A food di­ary is one of the most un­der­utilised ways of liv­ing a healthy life­style. Ac­cord­ing to a 2008 Kaiser Per­ma­nente study, those who kept a food di­ary lost 50% more weight than those who did not.

A food di­ary can help iden­tify and con­trol calo­rie in­take. This is im­por­tant for weight loss or mus­cle gain de­pend­ing on cur­rent fit­ness goals.

There is also a sense of ac­count­abil­ity. By keep­ing a food di­ary, you see the daily in­take which in­creases the per­cep­tion of how much food is ac­tu­ally be­ing con­sumed.

And with nu­mer­ous food log apps cur­rently avail­able on all plat­forms, keep­ing a food di­ary is no longer a dif­fi­cult process.

Magic wa­ter Hy­dra­tion is key, re­gard­less of life­style. Of course, those who ex­er­cise drink more wa­ter than those who don’t, but stay­ing well hy­drated is one of the eas­i­est way of stay­ing healthy.

It is im­por­tant to make sure the body is get­ting the right amount of wa­ter to reg­u­late body tem­per­a­ture and lu­bri­cate joints.

Stay­ing hy­drated also helps with weight loss as it flushes tox­ins out and can even re­duce the risk of binge eat­ing.

Start each day with at least 500ml of wa­ter. This will help fire up the body’s me­tab­o­lism, and let you re­hy­drate af­ter a long night sleep.

Drink up to two to three litres of wa­ter daily de­pend­ing on your body weight and work­out sched­ule.

Take a phone break Did you know that the ma­jor­ity of smart­phone users check their de­vices up to 150 times a day? We spend hours talk­ing to peo­ple, tex­ting and fill­ing our ears with mu­sic, TV and ra­dio news and pod­casts on a daily ba­sis. Some of us even have that voice at the back of our head that never seems to go away. A healthy body would be mean­ing­less if we do not have a healthy mind. Noise pol­lu­tion, be­lieve it or not, leads to high blood pres­sure and heart at­tacks, as well as im­pair­ing our hear­ing and over­all health. Sit in si­lence to help the mind fo­cus and de­clut­ter it­self. Sit­ting in si­lence for 10 min­utes a day with­out any in­ter­fer­ence in­creases self aware­ness and help thicken grey mat­ter (a ma­jor com­po­nent of the cen­tral ner­vous sys­tem) in the brain. Liv­ing a healthy life­style does not re­quire an ex­pen­sive gym mem­ber­ship or over-com­pli­cated rit­u­als. Mi­nor changes to daily rou­tines can help the mind, body and soul stay fresh.

Nevash Nair is cur­rently on his own fit­ness jour­ney in Thai­land. Email him at life­style.nevash­nair@ the­

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