Whether it's enjoying snacks in the evening or indulging in late-night cravings while watching our favorite series, many of us have a fondness for junk food from time to time. However, when pursuing weight loss, junk food can complicate the process and hinder progress. On April 1, lifestyle coach Anu Tripathi tackled this issue, stating, “Have you ever considered why certain individuals remain slim despite their junk food consumption? It’s not a matter of luck—it’s a matter of strategy! Here are five straightforward, scientifically supported habits that help me maintain my fitness and can benefit you as well.”

Here are the strategies to know:

Prioritise NEAT (Non-Exercise Activity Thermogenesis):

Your body can increase calorie expenditure by 10-15% through routine activities such as walking, fidgeting, and standing. Strive for a daily goal of over 8,000 steps, opt for stairs instead of elevators, and make it a point to move every hour.

Consider these suggestions: Avoid the elevator, stand while you work, and take walks during conversations.

Avoid consuming junk food on an empty stomach: Eating sugary and fatty foods without prior nourishment can lead to rapid increases in blood sugar, followed by crashes that promote fat storage and cravings. To prevent this, consume protein and fiber (such as nuts, yogurt, or a boiled egg) before indulging in junk food to help stabilize blood sugar levels.

For example, have a handful of almonds or a serving of salad before reaching for junk food.

Incorporate weight lifting and strength training into your routine: Muscle tissue burns three times more calories than fat, even when at rest. Increasing muscle mass can elevate your metabolism, allowing your body to burn fat more efficiently. Aim to engage in weight training three to four times a week to maintain a high metabolic rate.

As a suggestion, include bodyweight exercises like squats and push-ups in your daily regimen.

Control insulin spikes through mindful eating: Frequent fluctuations in blood sugar can lead to fat accumulation, cravings, and a sluggish metabolism. To mitigate this, combine carbohydrates with protein and fiber to slow down digestion.

For instance, avoid consuming refined carbohydrates on their own. Instead, pair them with protein or fiber to enhance satiety.

Stay hydrated and aid digestion: Insufficient hydration can slow down metabolism and create false hunger signals. Additionally, bloating and poor digestion can contribute to a feeling of heaviness. Aim to drink 2.5 to 3 liters of water each day and consider incorporating cumin or ginger water to support digestion.

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