Here are some simple steps that don’t cost much, and only need your time.

In our world of high stress and instant gratification, we look for ways to satisfy our needs through means that are not always the best for our bodies and minds.

Some of the worst offenders are:

. Lack of sleep
. Intake of processed foods
. Sodas
. Lack of exercise
. High stress levels

All of these slow our metabolism, the signs of which are:

. A feeling of overall lethargy
. Unexplained aches and pains
. Not enough quality sleep
. Constant headaches
. Lack of focus at work
. Mood swings
. Indigestion
. Water retention

So what do we do about all of the above? Here are some tips to get you back on track!

Say ‘no’ to processed food

This includes processed, readymade foods that you buy off the shelf. Processed meats from the deli, canned foods, sausages, packeted foods with lots of E numbers and anything else that has a long expiry date.

Hot water with lemon

This daily practice can boost your metabolism and make your body way more alkaline. Currently, our bodies are way too acidic due to the intake of various processed foods, coffee and other pollutants that we encounter on a daily basis. Start with one big mug of hot water with lemon daily. Continue this practice for a week. Then move on to two mugs of hot water with lemon for another week. For week 3, build up to three mugs — all before breakfast. Finally, by week 4 you would have built up to four mugs of hot water with lemon before breakfast. This little practice will take your metabolism to a completely new level.

Get active

Whatever you do, make sure you exercise on a daily basis. This is critical to getting your metabolism rejuvenated, whether it is taking the stairs instead of the elevator, or simply doing 10,000 steps a day walking around your office or home. You may not do 10,000 steps right away but at least get started with 2,000 in the first week and build up gradually. Within two weeks you will notice that your metabolism will go from sluggish to active, which, in turn, will mean better digestion and less lethargy.

Eat real

Introduce natural foods into your diet on a daily basis. Ideally, we should be having five fruits and vegetables a day.  Most of us get none generally. Start with fruit a day and build up to five a day of fruits and vegetables to ensure you get all your vitamins and minerals.

Say ‘yes’ to meditation

Being bombarded by stimuli from all around us, it is critical for the brain to switch off, even if only for three to five minutes.

If you can tune out of this world for a period of 5, 10 or 15 minutes, you will find your stress levels will reduce significantly and hence the dreaded stress hormone – cortisol, which causes a slowdown of metabolism and encourages fat deposits on the tummy area – will also lower significantly. There are a lot of good guided meditation apps or you could simply go to YouTube for short meditation sessions.

All of these practices don’t cost anything. However, these little changes can go a long way in helping you to lose weight, address anxiety levels, sort out your metabolism and eliminate obesity-related diseases.

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