Lifestyle Changes for the “Skinny Fat”

Woman in mirror

The skinny-fat phenomena is one that affects up to a quarter of average-weighted people, and describes those who look fit and healthy from the outside, but actually have a number of health problems brewing beneath the surface. If you feel as though you may fall into this category, these are the lifestyle changes that you need to make in order to bring your health back up to scratch.

Healthy Oils
Many people who are skinny-fat try to stay away from oily foods, believing them to be unhealthy. While there is no denying that a greasy bag of fries will bring absolutely no benefits to your body, there are certain oils and fats that are necessary for good health. The most important of these are omega-3 fats, which can be found in highest concentrations in oily fish, such as salmons and sardines. Incorporating more of these into your diet will help to stabilize your cholesterol while reducing blood pressure.

Build Some Muscle
Building muscle mass is vital if you are skinny fat, and the best way to do this is through weight training. This encourages your body to store its lean muscle, rather than use it as fuel, and will help to add some more tone to your body. In order to support your increasing muscle mass, be sure to consume plenty of protein, whether in the form of eggs, meat, or seeds, as this will protect your newly acquired muscles.

Woman doing pushup

Support Your Natural Metabolism
While you may think that you have a naturally fast metabolism, there are many lifestyle habits that actually alter this, and it is likely that your true metabolism has been hidden for a while. Soft drinks, which contain artificial sweeteners, can interfere with the chemicals within your body, affecting your metabolism, as can sleep deprivation, which also increases sugar and carbohydrate cravings. In addition to watching your diet and ensuring you are getting sufficient sleep, you should also be incorporating regular cardio sessions into your routine, as this will boost your natural metabolism while helping with your fitness levels.

Keep Stress Levels to a Minimum
Stress is actually one of the main factors behind the skinny-fat phenomena, and while stress can often be unavoidable, there are still many ways in which you can take control over this and bring your stress levels back down. Different methods work for different people, so you will need to try out a few and see what helps when you are really stressed. Whether it may be ten minutes of meditation, taking some time to work out, or spending a couple of hours on a hobby that you are truly passionate about, keeping stress levels to a minimum will help your body to thrive.

Research has shown that being skinny-fat puts the body under incredible amounts of stress, and can actually be even worse for you than obesity. If you think that you are skinny-fat, then now is the time to implement these lifestyle changes, so that you can soon get back to your healthiest self.

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Healthy Mind and Body

When it comes to enjoying a long and happy life, having a healthy mind and body is key. There is no longer a debate about the connection between the mind and the body, and, in order to truly enjoy your life, it is essential to keep both of these healthy.

Woman meditating

Daily Meditation
Meditation is a tool that can significantly boost both the mind as well as the body, and at the same time too. Studies have shown that just eight weeks of regular meditation not only helps people to feel calmer overall, but also results in changes in certain parts of the brain, including a growth in the areas that are responsible for empathy, stress regulation and memory. When it comes to the more physical aspects of the body, meditation has been linked to a decrease in a number of issues, from hypertension to depression to heart disease to addiction. If meditation is something new to you, do not feel intimidated by it. There are plenty of well-written guides online that explain the different meditation techniques that are best suited for beginners, so take a look and set aside some time today for your first meditation session.

Woman resting after exercise

Daily Exercise
Exercise is something else that benefits both the body and mind at the same time, and there have been plenty of studies throughout history that document the many benefits of daily exercise. Not only does physical activity help to slow down the aging of the body, but it also increases the brain’s ability to learn and adapt, while reducing stress and helping to eliminate depression. The daily exercise that you do can be chosen based on your interests. If you want something quick that you can do at home, take a look at aerobic exercises. However, if you like to be outdoors, and this in itself has its own additional benefits, then there are plenty of outdoor activities that will be able to get your heart racing.

Women laughing

Laughter
When it comes to the connection between the mind and the body, laughter has managed to baffle researchers for many years, as it affects both in a unique way. A hearty belly laugh not only slows down the production of stress hormones within the body, but it also gives the immune system a good boost.

Woman sleeping

A Deep Sleep
When it comes to good health, the quality of your sleep is important to consider, as this affects both your body and your mind. A lack of quality sleep causes the body to fall out of balance, leading to a weaker immune system, weight gain, faster aging, and depression. A healthy sleep is achieved without the use of pharmaceuticals or alcohol, and, when you wake up in the morning, the vibrant feeling you experience will let you know that you have had some quality rest.

A healthy mind will lead to a healthy body, and vice versa, but there is nothing quite like tackling both at the same time. From meditation to laughter, these tips will ensure that your life is filled with health and happiness.

Breathing Tricks to Put You to Sleep in No Time – OROGOLD Reviews

In addition to causing some serious medical problems, including obesity, diabetes and a shorter life expectancy, a lack of sleep each night also results in dull, unhealthy skin. However, with all the technology that we are likely to have in our bedroom, plus the stresses of everyday modern life, turning our minds off each night to go to sleep can often be difficult. Rather than tossing and turning for hours each night, or even turning to medication, OROGOLD brings you some breathing tricks to try, that will have you fast asleep in no time at all.

Woman practicing pranayama before going to bed.

The 4-7-8 Technique
The 4-7-8 technique is a relaxing breathing exercise that is based on the ancient Indian practice, Pranayama. In addition to helping you fall asleep, you will notice other great changes in your body if you practice the technique every day, such as a decrease in anger and food cravings, improved digestion and lower stress levels. To begin with, press the tip of your tongue onto the roof of your mouth, right behind your front teeth, closing your mouth but maintaining that position with your tongue. Inhale slowly and quietly through your nose for 4 mental counts, and then hold your breath for 7 counts. Then, exhale completely from the mouth, around your tongue, for 8 counts. This counts as one breath. Repeat this 3 more times, so that you have done 4 cycles in total, and you should then notice a more relaxed state of mind. This form of slow, voluntary breathing has been proven to help to reset the nervous system, and also helps to clear the mind, being, in a way, another version of counting sheep.

Woman meditating on her bed.

Meditative Breathing
If you find that the main reason you find it difficult to fall asleep each night is because your mind just can’t seem to slow down, it may be time to take a few tips from meditation techniques. When it comes to clearing your mind for meditation, connecting with the rise and fall of each breath, and feeling where each breath flows in the body, is essential. Try this in bed at night, fully focussing on each breath, as this will relax any tense muscles, as well as help you to let go with any negative thoughts or stresses as you focus on exhaling each breath. Try to do this for 8 to 10 minutes each night in order to fully benefit from it.

Woman trying to sleep.

Breathe Through Your Nose
Many people find it more comfortable to breathe through their mouths at night, but this does not lead to the best sleep. Breathing through your mouth sends subconscious signals to your brain that your body is in distress, meaning that your mind will not be able to fully relax. However, breathing through your nose sends signals of homeostasis and relaxation to your brain, ideal for helping you to fall asleep much faster.

OROGOLD highly recommends taking the time to solve any sleep problems, as sleep deprivation can have severe consequences. Breathing and yoga exercises have been proven to relax the body and mind, and by practicing them on a regular basis, you will not only solve your sleep problems, but will also be able to reduce the overall stress levels in your body.