Fitness For The Lazy

We could all be healthy and beautiful. There’s a ton of gyms and yoga studios in this town. Trainers and life coaches are a dime-a-dozen. Oxygen machines and ergonomically correct chairs are just a click away online. But let’s get real for a moment. Are you going to wake up at 5am, do a morning jog, have a vegan breakfast then pack a balanced lunch? When would you have time to work?

Working, smoking, drinking, sleeping too little, these are the rhythms of life for far too many in Hong Kong. But even these unfortunate people can do something about their health. We rang up a few experts and consulted our medical journals to compile these health tips for the unfit, the unaware and the uncaring.

They won’t all be right for you. Pick and choose the ones that fit with your lifestyle and who knows? Maybe you’ll get started on a path toward a better, stronger, smarter or thinner you. And remember, even though we like to dress in white coats and use stethoscopes, we are not doctors – so consult a real one before you try something new, like exercise.

1. Eat breakfast. People who eat breakfast every day are less likely to be overweight - 44 percent less likely in one Harvard study. One reason is people who skip breakfast tend to overeat at dinner. In addition to weight gain, other consequences of this are fatigue and low productivity. Anything is better than nothing, but you’re better off with a combination of protein (eggs are great) and slow-digesting carbohydrates.

2. Eat more (often). Waiting four-five hours between meals is bad for several reasons. One consequence is low blood sugar, which can leave you weak, tired and bitchy. Second, to compensate, your body breaks down muscle to use as fuel. You don’t want that: You need muscle for strength and endurance, and the more muscle you have, the more calories your body will burn even when you’re not exercising. So split your usual three (or two) meals a day into five or six meals.

3. Cut “bad” carbohydrates like white rice, noodles, bread, potatoes, baked goods and candy from your diet. These fast-digesting carbs cause your blood sugar levels to spike, and your body reacts by shutting down the fat burning process. (This also increases your risk for diabetes and heart disease.) Fruits and vegetables are a much better source of carbohydrates. Can’t give up your precious pasta? Try limiting your carbs to the morning. And make sure you eat your “bad” carbs with plenty of protein. The carbohydrates will be less likely to be converted into fat, plus protein also helps reduce hunger.

4. The bed is for sleeping and sex. Doing other things sends mixed signals to your brain, and you may end up with trouble falling asleep.