Getting to and staying at a healthy weight reduces cholesterol, lowers blood pressure and decreases the risk of serious health conditions like heart disease, diabetes, arthritis and some cancers.
Participants were asked to rate how they had tried to control their weight among 10 options, including exercise; fasting or skipping meals; dieting (eating less); taking diet pills; herbal medicine and dietary supplements; eating only one kind of food; and others.
Eat a Balanced Diet
A well-balanced diet is vital for maintaining a healthy weight and reducing risk of disease. It consists of five food groups: fruits, vegetables, dairy, grains and proteins.
The vegetables and fruit portion should comprise half of your plate, as they are rich in vitamins, minerals and fiber. You should also have a quarter-plate of whole, intact grains like rice, pasta and quinoa. The protein section should include lean meats and plant sources of proteins like beans, nuts, and seeds. And, finally, you should have a quarter-plate of dairy that is low-fat (like milk, cheese and yogurt) as well as unsaturated fats, such as olive oil.
A balanced diet is important because it ensures that you are getting all the nutrients you need to be healthy. This includes vitamins, minerals and a variety of different types of fats. It also helps you maintain a healthy weight, reduce your risk of diseases and feel your best. Ensure you are meeting your nutritional needs by avoiding foods with “empty calories” and excessive amounts of sugar, salt and saturated fat.
Eat the Right Fats
Fats have a bad reputation, but they’re actually vital to your health. “Good” fats help you absorb vitamins, make you feel full so you don’t overeat and speed up your metabolism. They also reduce your risk for diabetes and heart disease,” says registered dietitian Ryanne Lachman. Add healthy unsaturated fats from foods like olive and canola oils, natural peanut butter, avocados and fish to your diet.
Avoid saturated fats from meat and poultry with skin, as well as full-fat dairy (like cheese, ice cream and butter). Replace them with unsaturated fats by cutting back on processed carbs and sugar foods and choosing more whole grains and fresh fruits and vegetables. Listen to Taylor’s full interview on this topic in the latest episode of our Health Essentials podcast.
Mindfulness is the ability to bring your attention and focus to the present moment. It is a powerful tool for reducing stress and anxiety and can be applied to weight loss. When practiced regularly, mindfulness can help you eat healthily and maintain a healthy body weight.
Overeating is often a result of emotional triggers, such as stress or loneliness. Over time, these triggers become deeply entrenched habits. By learning to recognize these emotions and develop other ways of coping with them, you can break the pattern of emotional eating and lose weight.
Studies have shown that mindfulness can lead to improved food choices, and it can also improve the quality of your diet. It helps you slow down before you eat and focus on each bite of food. Mindfulness also teaches you to recognize your cravings and avoid overindulging. Ultimately, it will teach you to love and accept your body. By doing so, you will be more likely to stick with your dietary goals long-term.