Diet Tips for Those Who Have Sedentary Lifestyles
Living a sedentary lifestyle entails several health risks. If you rarely have any physical activity, it’s easy to become obese. If you spend a lot of your time working while sitting and your recreation involves sedentary activities like playing at an online casino, you can easily gain weight. That’s why you need to be very mindful of your diet otherwise you will end up gaining excessive pounds and suffer from various ailments.
Limit your calories
Having a sedentary lifestyle means doing minimal physical activities. This means that you don’t need a lot of calories because you are not going to use them anyway. If you keep taking in calories without using them, they only get converted into fat. You will only become undesirably and unhealthfully plump.
The recommended daily calorie intake for sedentary women is from 1,600 to 2,000 calories. For men, it is from 2,000 to 2,600. Older adults should take calories on the lower side of the given ranges. For those who are sedentary and are already obese, it is recommended decreasing calorie consumption by around 500 to 1,000. That means a range of 1,100 to 1,500 calories per day for women and 1,500 to 2,100 for men.
Limiting your calories does not only mean reducing the amount of food you take. You can also do substitution. You can replace certain types of food with low-calorie alternatives. You can reduce your intake of sweet or sugary food or virtually ditch sugar from your diet. You can also switch to carbohydrate sources that have a lower glycemic index.
Lower your protein consumption
Just like in the case of calories, sedentary people don’t need as much protein, so it is advisable to limit protein intake. The recommended protein consumption for sedentary women is around 46 grams per day while for men it’s 56 grams. For women who are pregnant or lactating, more protein is needed, at around 71 grams per day.
Eat light for dinner
For inactive people, the last meal of the day should be light. Dinner should not contain a lot of calories and fat. It is recommended eating low glycemic carbohydrates, non-starchy vegetables, and a modest serving of beef, chicken, or seafood.
Avoid snacks as much as possible
If you are not physically active, it would be better to avoid snacks altogether. The purpose of having snacks is to satisfy hunger in between meals. You are unlikely hungry if you are not physically active. You can take occasional snacks to satisfy cravings but as much as possible, eliminate the habit of snacking.
Try intermittent fasting
Intermittent fasting comes in different forms. You can fast for 16 consecutive hours in a day and just eat within a period of 8 hours or you can fast every other day. The main selling points of intermittent fasting are ketosis and the development of a particular eating habit which ultimately makes you eat less.
This post is by no means an attempt to promote sedentary lifestyles. It’s always better to be physically active. However, if circumstances force you to be sedentary, it helps to know what you can do to cope, especially when it comes to your diet.