How to Control Weight

control weight

Controlling weight requires discipline and dedication to a healthy lifestyle. It also involves observing and following rules regarding food intake to make sure that you are getting enough nutrients without excess calories.

Previous studies have shown that self-perceptions are associated with both healthy and unhealthy behaviors related to weight control. Specifically, normal and overweight women who over or underassessed their body weight tend to engage in different types of weight control behaviors7.

Eat the Right Fats

Fat is a crucial part of a healthy diet, but you should choose the right types of fats. Bad fats come in the form of saturated and trans fats, and they can raise your cholesterol levels, clog your arteries and increase your risk of heart disease. To avoid these, choose lean meats, poultry, vegetable proteins, eggs, nuts, olive and canola oils, whole grains and unsalted veggies and fruits.

Good fats come in the form of monounsaturated and polyunsaturated oils, as well as omega-3 and omega-6 fats. They help to keep you full for longer and help to control your appetite. These can be found in foods like avocados, nuts, olive oil and fatty fish. Aim to get about 7 percent of your calories from fat, but remember that it’s also important to look at the overall balance of your diet. Choose mainly whole, natural foods and limit processed foods and high-fat, sugary snacks.

Get Enough Sleep

A good night’s sleep is essential for your body and mind. Sleep helps your brain process and organise the information you take in during the day. It converts short-term memories into long-term ones and it allows your body to rest, repair and regenerate. Sleep also increases production of the appetite suppressant leptin and decreases the appetite stimulant ghrelin. Studies show that people who get less sleep tend to eat more and have more trouble sticking to a diet.