How to loose Weight for people with Sedentary Lifestyle? – Si te humbni Peshe kur beni Jete Sedentare

Hello! I’m back again with “How to loose weight” theme. My apologizes for not being able to post this article as promised on Monday. I was quite sick and felt better only today, and I’m happy to bring you news about calories and weight’s lost.

Last week I wrote “How to loose 2 pounds/week without Diet, nor Exercising”. Many of your comments back for the article were: “I already do these activities and do not loose weight” or “My work obliges me to sit all the day and make me add weight”. That’s why, today, I’ll show you some little tricks that will ‘change’ life for people living sedentary lifestyle: people that work on a desk, housewives that spent lots of time taking care of their home and other non-sportive people.

Special Advice for People living Sedentary Lifestyle

Here I go with today’s advice:

Whenever you clean your house (make the dishes, sweep the floor, dust furniture, wash doors and windows, make the bed, etc.) try to make them while standing on the tips of your toes or standing on one leg. By performing house cleaning activities in this way, you’ll be able to loose +70 calories/hour compare when you do them as usually.

Stand on the tips of your toes while performing daily activities

If you do your cooking not sitting and possibly standing on the tips of your toes or standing on one leg. Should you like dancing, dancing while cooking would be a fantastic thing too. You’ll be able to loose +70 calories/hour compare to your normal way of cooking.

Whenever you walk your baby with baby carriage, do part of your walk standing on the tips of your toes. Another trick is to use backpacking instead of classic baby bag and keep it on your back while walk the baby carriage. Combining both these activities you’ll be able to burn down +100 calories/hour compare to your usual walk.

Stand on one foot while performing daily activities

Use up the TV time to fold your laundries, to dust furniture, to sort the books, or vacuuming. Pull your body back or on the sides while performing such activities. Thus way you’ll make possible to stretch your muscles and burn out more calories (+150 calories/hour) compare to watching TV sitting on the couch. The other benefit is to reduce the amount of food you eat while watching TV.

Should you have a sedentary job, which requires you to sit most of the time, make sure to stand up ever hour and move around for 15 minutes. You can either make your calls while moving around, starting to build the ‘good’ habit of talking on the phone standing up or even better walking around. Another task you can perform during the 15 minutes break from sitting is to sort your documents on your desk while standing up.

If you’re a driver, build the habit to park your car at the very edge of the parking place. This way you’ll ‘oblige’ yourself to walk more anytime you’ll go to your car.

Talk to your co-workers standing anytime this is possible. At the same time, meet your friends for a walk in fresh air rather than sitting on a coffee shop.

Walk to out-of-office meetings with distance up to 2 miles. I’ve practice such habit myself and together with using the stairs instead of elevator; and had good results in weight lost.

Take time to play at least one hour with your kids. I’m not talking about fairy tales telling or other passive games (video-games). Involve yourself fully in kids’ active games. This way you’ll spent precious moments with your little ones and will be able to loose around 300 calories/hour.

Get the habit of fidgeting things: swirl the pen, tap one foot or jiggle one leg.

Do you know people that do non-stopping small movements? These movements are commonly known as fidgeting, and could be: twirl a pen, tap a foot, jiggle one leg, etc. Should you be able to gain a similar habit while sitting, you may loose up to 350 calories/day.

Yes, my friends. It is possible not to feel the change after performing activities mentioned in the first article. The reason being that such activities have already become part of your daily routine and calories you burn with them are bundled into the calories needed to maintain normal daily activity. The tricks I proposed above, will make sure to change this situation and soon after performing them you’ll feel the effect of additional calories’ lost in your weight change. Remember to maintain the same alimentary regime and especially do not add sweets and dough products.

I strongly recommend you to start practice today’s tips and I look forward to hear your comments about your experiences. Good Luck!

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——– Versioni Shqip ——–

Pershendetje miq! U ktheva serisht sot me kete temen e djegies se kalorive. Ndjese qe nuk e postova dot kete artikull diten e hene, sic kisha premtuar, por sapo jam rikuperuar nga nje helmim i tmerrshem, te cilin nuk do ia uroja askujt. Gjithsesi tani jam me mire dhe jam shume e gezuar t’iu sjell te reja ne lidhje me temen e humbjes se kalorive.

Javen qe shkoi shkrova “Si te humbni 4 kg/muaj pa Diete dhe pa Palester”. Nga feedback qe mora nga ju, ishin te shumta komentet e tipit: “Une i bej keto aktivitete dhe nuk bie ne peshe”, apo “C’ti bej punes qe me ben te rri ulur gjithe diten dhe me shton ne peshe”. Prandaj sot do iu tregoj disa ‘marifete’ te vogla qe do iu ndryshojne jeten personave qe bejne jete pasive (sedentare): persona qe punojne ulur shumicen e kohes, shtepiaket, qe shpenzojne shume kohe ne shtepi, si edhe persona te tjere qe priren te mos jene tipa sportive. Ja ku po fillojme me keshillat e sotme:

Kur beni punet e shtepise (lani enet, hiqni pluhurat, lani dyshemene, pastroni dyer e dritare, rregulloni krevatin, etj.) provoni t’i beni ato ne maje te gishtave, apo duke qendruar vetem me nje kembe. Nje veprim i tille do te bente qe te humbisni te pakten 70 kalori/ore me shume sesa ne rastin kur i kryeni punet si zakonisht.

Qendroni ne maje te gishtave kur beni aktivitete te ndryshme ditore

Kur gatuani, bejeni te gjithe procesin ne kembe, pa u ulur, dhe do ishte super nese kjo kohe shpenzohet ne maje te gishtave, me nje kembe apo duke kercyer nen ritmet e muzikes qe iu pelqen. Serisht, efekti eshte +70 kalori/ore te djegura krahasuar me menyren e vjeter te gatimit.

Kur nxirrni femijen me karroce, kaloni nje pjese te shetitjes ne maje te gishtave te kembes. Gjithashtu perdorni cante shpine per femijen dhe mbajeni ate ne kurriz teksa ecni. Duke i kombinuar te dyja keto efekte bashke do digjni 100 kalori/ore me shume sesa duke ecur si zakonisht.

Qendroni me nje kembe kur kryeni aktivitetet tuaja ditore

Perdoreni kohen kur shihni televizor per te palosur rrobat, per te marre pluhurat, per te rregulluar librat apo per te fshire me fshese korenti. Ndersa beni keto pune, terhiqeni trupin mbrapsht per te realizuar zgjatjen e muskujve. Kjo do bente qe te shpenzonit 150 kalori/ore me shume sesa te shihnit pasivisht televizion. Gjithashtu, kjo eshte nje menyre e mire edhe per te ulur konsumimin e ushqimit kur shihni TV.

Nese keni nje pune qe kerkon qe te rrini ulur shumicen e kohes, sigurohuni qe cdo 1 ore qe rrini ulur te ngriheni dhe te levizni per 15 minuta. Perdoreni kete kohe per te bere telefonata, duke perfituar ne kete menyre zakonin e mire qe te flisni ne telefon jo-ulur apo akoma me mire duke levizur. Ose beni sistemimin e dokumentave dhe materialeve te ndryshme duke qendruar ne kembe te tryeza e punes.

Nese qarkulloni me makine, parkojeni ate cdo here ne fund te parkimit, per ta ‘detyruar’ veten te beni pak rruge te detyrueshme cdo here qe do shkoni te makina.

Bisedoni me koleget ne pune ne kembe, nese kjo gje eshte e mundur nga lloji i bisedes. Takojini miqte tuaj per nje shetitje ne natyre, sesa te ulur ne kafe.

Nese keni takime jashte zyre ne distanca deri ne 1 km, shkoni ne kembe. Une e kam praktikuar kete gje, sebashku me mosperdorimin e ashensorit, dhe kam patur shume rezultat me renien ne peshe.

Luani me femijet te pakten 1 ore ne dite. Shmangni lojerat ulur, perfshihuni ne lojrat aktive te femijeve. Keshtu ju i mundesoni vetes te humbi rreth 300 kalori/ore, si edhe kaloni momente te cmuara me te vegjelit tuaj.

Krijoni zakonin per te krer levizje ritmike: rrotulloni stilolapsin ne dore, mbani ritmin me kembe apo levizni kemben ne ajer

I keni parasysh personat qe kryejne pa pushim levizje ritmike? Zakonisht quhen levizje nervoziteti dhe jane: rrotullimi i stilolapsit neper gishterinj, levizja e kembes sikur mban ritem, etj. Nese arrini te krijoni nje zakon te tille kur jeni ulur, mund te humbni deri ne 350 kalori/dite.

Ndodh qe aktivitetet qe iu tregova ne artikullin e pare te mos japin efekt, pasi tashme i keni pjese te rutines dhe hyjne tek shpenzimi normal i kalorive ditore te nevojshme per ruajtjen e aktivitetit normal ditor. Keto marifetet e vogla qe iu pershkrova me lart, do bejne qe kjo rutine te ndryshoje dhe ju te ndjeni ne peshen tuaj efektin e humbjes se kalorive shtese. Gjithnje, duke ruajtur te njejtin regjim ushqimor qe perdorni deri tani, dhe sidomos pa shtuar embelsirat dhe brumerat.

Pra, te dashur miq iu ftoj te vini ne zbatim keshillat e sotme dhe mirepres komentet tuaja ne lidhje me to. Paci Fat!

Per te pare produkte fantastike te nevojshem per ju dhe familjen tuaj, ju ftojme te vizitoni FAMILY+ e-SHOP. Klikoni mbi emrin e dyqanit per te pare Listat me Produktet e perzgjedhura sipas kategorive. Lutemi mbani parasysh se faqja jone permban linja promovimi per produkte, dhe blerja e produkteve qe ne promovojme do kontribuoje ne ecurine e suksesshme te punes tone. Faleminderit!

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