Discover how to burn fat without breaking a sweat with Meri Sehat's Lazy Legends. Explore easy ways to achieve your fitness goals

Lazy Legends: Burn Fat Without Breaking A Sweat

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Is Your Busy Lifestyle Making You Gain Belly Fat?

Introduction

From looming deadlines to personal pressures, <a href="https://merisehat.pk/disease/stress">stress</a> seems to lurk around every corner. But wait. Did you know that stress doesn&#39;t just affect your mood? It can also impact your physical health, particularly when it comes to that stubborn layer of belly fat.

Recent research indicates an association between abdominal fat distribution and uncontrollable stress.<a href="#accordion">[2]</a> 
&nbsp;

Understanding stress and weight gain

Before diving into the connection between stress and abdominal fat, let&#39;s take a closer look at cortisol, commonly known as the &quot;stress hormone.&rdquo;

When you experience stress, whether it&#39;s physical or psychological, the adrenal glands release cortisol into the bloodstream.

Stress is not always negative. Similarly, this surge in cortisol is part of the body&#39;s natural response to stress, helping you to react quickly and effectively to the perceived threat, regulating metabolism, and reducing inflammation.

However, chronic or prolonged stress can cause cortisol levels to remain elevated for extended periods of time. A sense of defeat prevails. And this can lead to a range of health problems &ndash; increased heart rate, release of fatty acids into the bloodstream, suppression of the immune system, and fat accumulation, particularly around the abdomen.

Sometimes, tissue and cellular changes may occur, too.<a href="#accordion">[1]</a> Mentally, chronic stress can result in many neuropsychiatric and behavioral conditions.<a href="#accordion">[3]</a> 
&nbsp;

These include:<a href="#accordion">[4]</a>

<ul>
	<li>A fatty hump between the shoulder blades</li>
	<li>Weight gain, especially in the face and belly</li>
	<li>Stretch marks, especially on the hips, belly, breast, and underarms</li>
	<li>High blood sugar and high blood pressure</li>
	<li>Muscle weakness and severe fatigue</li>
	<li>Easy bruising 
	&nbsp;</li>
</ul>

These include:<a href="#accordion">[4]</a>

<ul>
	<li>Certain underlying conditions, like Cushing&rsquo;s syndrome, obesity, or pituitary tumors</li>
	<li>Certain medications, such as steroids</li>
	<li>Pregnancy</li>
	<li>Extreme temperatures</li>
	<li>Physical stress, such as intense exercise</li>
	<li>Mental stress 
	&nbsp;</li>
</ul>

So, how does cortisol contribute to abdominal fat accumulation? Research suggests that high levels of cortisol can lead to an increase in appetite and cravings for high-calorie, sugary foods.

Additionally, cortisol promotes the storage of fat, particularly around the abdomen. This type of fat, known as visceral fat, neither looks nor feels good. More importantly, it has been linked to an increased risk of heart disease, type 2 diabetes, and other metabolic disorders.

Unfortunately, abdominal fat itself can exacerbate stress and cortisol levels, creating a vicious cycle. That is, as abdominal fat increases, it releases inflammatory substances that can further disrupt hormone levels, including cortisol. 
&nbsp;

The relationship between stress, cortisol levels, and abdominal fat is a daunting one. Especially given our lifestyles. How do we break the cycle?<a href="#accordion">[1][4]</a>

<ul>
	<li>A Balanced Diet &ndash; An unhealthy diet is one of the reasons for belly fat. Avoiding processed sugar helps prevent excessive fat accumulation. Similarly, whole foods should be our preferred choice at any mealtime. It&rsquo;s also important to practice mindful eating techniques to lower body weight.</li>
	<li>Stress Management &ndash; Regular physical activity, yoga, visualization, deep breathing, and meditation stimulate the release of endorphins, or feel-good chemicals. At the same time, cortisol levels are reduced. Besides, exercising burns calories, thereby helping with weight loss or management.</li>
	<li>Rest &ndash; A disrupted sleep pattern affects cortisol levels, influencing hunger and appetite.</li>
	<li>Medication &ndash; Doctors may recommend medications to reduce cortisol in the body in case lifestyle interventions don&rsquo;t work or if they need to treat an underlying health condition causing a high cortisol level. 
	&nbsp;</li>
</ul>

Conclusion

The next time you feel the weight of stress bearing down on you, remember that taking care of your mental and physical health is key to keeping that stubborn abdominal fat at bay. When the cause(s) of the increased cortisol levels are removed, the fat deposits disappear as well. 
&nbsp;

Key Points

<ul>
	<li>Cortisol, known as the stress hormone, is released in response to stress, whether physical or psychological.</li>
	<li>Cortisol helps the body cope with stress by increasing alertness and mobilizing energy reserves.</li>
	<li>Prolonged or chronic stress can lead to sustained elevation of cortisol levels in the bloodstream.</li>
	<li>High cortisol levels can increase appetite and cravings for high-calorie, sugary foods.</li>
	<li>Cortisol also promotes the storage of fat, particularly around the abdomen, leading to visceral fat accumulation. The health risks of visceral fat include an increased risk of heart disease, type 2 diabetes, and metabolic disorders.</li>
	<li>Abdominal fat itself can exacerbate stress and cortisol levels, creating a vicious cycle of weight gain and stress.</li>
	<li>Adopting a balanced diet rich in whole foods and low in processed sugars can help prevent excessive fat accumulation.</li>
	<li>Managing stress through techniques such as deep breathing exercises and regular physical activity can help.</li>
</ul>

[1] Stress cortisol connection. Accessed April 2, 2024.

[2] Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 May;2(3):255-62

[3] van der Valk ES, Savas M, van Rossum EFC. Stress and Obesity: Are There More Susceptible Individuals?. Curr Obes Rep. 2018;7(2):193-203.

[4] Shomon M. Find out why cortisol is so controversial when it comes to weight loss. Verywell Health. March 22, 2024. Accessed April 2, 2024.

Shermeen Zuberi

Overview

If I had a penny for every time I tried to effectively follow an at-home workout routine I would be rich both in terms of money and in calories. I know that I need to incorporate exercise into my daily routine to keep my body from breaking apart internally but the issue is that I lack the motivation needed to make things happen. No amount of Chloe Ting or Pamela Reif workouts manage to keep my daily <a href="https://merisehat.pk/article/the-benefits-of-compound-exercises-three-effective-moves-to-include-in-your-routine">exercise</a> requirements in check. If you are someone who is in a similar pickle, let me be your north star.

The best thing about being lazy is that you tend to easily find loopholes through things. Let me introduce you to my holy grail: Incidental exercise. This is how you can burn calories without ever breaking a sweat 
&nbsp;

exercise without  stepping into a gym

Incidental exercise is the secret sauce to burn those pesky calories without a gym membership (in this economy?!). It&#39;s all about sneaking in physical activities throughout your day without even realizing it. 
&nbsp;

<h5>How Does It Work?</h5>

Incidental exercise or NEAT (non-exercise activity thermogenesis) suggests that incorporating non-planned activities like walking, standing, fidgeting or even cleaning can contribute towards your energy expenditure throughout the day. This can have a positive impact on your fitness without leading to any excessive physical and mental strain. 
&nbsp;

Several peer-reviewed researches have concluded that lean or fit individuals who do not workout just simply have higher NEAT-related energy expenditures.

In terms of psychological aspects, NEAT is the most sustainable form of exercise out there. Maintaining traditional exercise routines may get very difficult and exhausting. In contrast, NEAT activities are embedded in daily life and may be more sustainable as they don&#39;t require dedicated time for exercise. While incidental exercise alone may not replace structured workouts for specific fitness goals, it can be a valuable component of a healthy and active lifestyle, particularly for those who struggle to find time for formal exercise routines. 
&nbsp;

<h5>The Lazy Legend&#39;s Guide To Burning Calories 
&nbsp;</h5>

1. The Netflix &amp; Move Technique: Who says you can&#39;t watch your favorite shows and burn calories? During intense scenes, where some jacked character is shown either fighting or working out, flex your muscles too or do some squats. Here&rsquo;s how you can perfect it:

<ul>
	<li>Choose an action-packed show or movie you enjoy on Netflix.</li>
	<li>Clear enough room around your viewing area for movement.</li>
	<li>Select easy-to-do exercises like squats or flexing.</li>
	<li>Start watching, and prepare to move during intense scenes.</li>
	<li>When an action scene or workout scene comes on, start your chosen exercise.</li>
	<li>Once the scene is over, return to your original position and continue watching.</li>
	<li>Take note of how many reps you did during one episode or movie.</li>
	<li>Make this a regular part of your Netflix watching routine. 
	&nbsp;</li>
</ul>

2. The Walkie-Talkie Strategy: Caught up in an endless phone conversation? Take a stroll around your room or garden while chatting away. You&#39;ll burn calories and have the juiciest gossip all at once!&nbsp;

<ul>
	<li>Pick the right topic. You do not want the call to be super stressful or serious. Talk about something fun. It can be your school&rsquo;s gossip or the new Kim K drama.</li>
	<li>Ensure your room or garden is safe for walking, with no tripping hazards.</li>
	<li>As the conversation ensues, start walking at a comfortable pace.</li>
	<li>Continue your chat while walking, being mindful of your pace and path.</li>
	<li>Keep track of how long you&#39;ve been walking during the call.</li>
	<li>After hanging up, consider the distance walked or time spent moving. 
	&nbsp;</li>
</ul>

3. The Snacktivity Challenge: Snacking and binge-watching go hand in hand. Challenge yourself to do jumping jacks or lunges every time you reach for those chips. Your taste buds won&#39;t know what hit them!

<ul>
	<li>Begin your binge-watching session as usual.</li>
	<li>Every time you reach for a snack, pause to perform your chosen exercise.</li>
	<li>Keep track of the number of exercises you do per snack grab.</li>
	<li>Once you&#39;ve completed the exercise, reward yourself with the snack.</li>
	<li>After the binge-watching session, tally up your total exercise reps. 
	&nbsp;</li>
</ul>

4. The Lazy Dance Revolution: Turn your room into a dance floor! Crank up the music and dance like nobody&rsquo;s watching. Not only will you have a blast, but you&rsquo;ll burn calories without realizing it. Plus, who doesn&rsquo;t love a good dance party?&nbsp; Master it by following these few steps:

<ul>
	<li>Select upbeat songs you love and create a playlist.</li>
	<li>Ensure your room has enough space for dancing, removing any obstacles.</li>
	<li>Set your sound system or device for optimal audio.</li>
	<li>Start your playlist and get ready to dance.</li>
	<li>Let loose and dance around, focusing on having fun.</li>
	<li>Continue dancing through multiple songs to maximize the workout.</li>
	<li>Gradually slow down your dancing to more mellow songs to allow your body to cool down 
	&nbsp;</li>
</ul>

5. The Social Media Shuffle: Scrolling through social media for hours? Every time you like a post, do a quick workout move. Your &lsquo;like&rsquo; count will skyrocket, and so will your calorie burn! It is very easy to achieve. All you have to do is follow these few steps:

<ul>
	<li>Decide on a quick, simple workout move like a squat or push-up.</li>
	<li>Begin your social media scroll as usual.</li>
	<li>Every time you hit &#39;like&#39; on a post, perform your chosen workout move.</li>
	<li>You can also create reps out of it. For example: 10 squats at once for every 10 posts liked.</li>
	<li>After your scrolling session, tally up your total number of workout reps. 
	&nbsp;</li>
</ul>

Bottom Line

Incidental exercise isn&rsquo;t just about burning calories; it&#39;s about embracing a fun, active lifestyle without compromising your laziness. So, dear couch potatoes, get ready to be the laziest legends who are secretly the fittest!

Remember, burning calories doesn&rsquo;t mean giving up your favorite activities. With a bit of creativity and a sprinkle of laziness, you can achieve your fitness goals without ever stepping foot in a gym. Now go on, master the art of incidental exercise, and show the world that laziness and fitness can coexist! Stay lazy, stay legendary!