Controlling your weight is a serious task that requires commitment and discipline every day. Eating right and staying active are key to maintaining a healthy body weight.
There are many ways to control your weight, and you can make small changes that will add up over time. The best way to start is to get yourself weighed regularly and track your calories and exercise each week.
Exercise
Exercise, which includes cardiovascular conditioning and strength training, helps control weight by increasing energy expenditure. It also improves health outcomes largely independent of weight loss.
The National Institutes of Health recommends that adults get 150 minutes of moderate physical activity per week. That can be as easy as a half-hour walk five times a week or other types of activities that are comfortable for you and your family.
Exercising is also good for your mental health, which can help reduce stress and lead to fewer unhealthy eating habits. And it can help you cut your risks for such diseases as heart disease and diabetes.
Eat Right
If you want to control weight, it’s important to make healthy food choices. These include a wide variety of fruits, vegetables, whole grains, and protein foods.
Limiting saturated fat and sodium can help you maintain or lose weight. Also, reduce added sugars (including syrups and sweeteners made by manufacturers) and avoid foods that contain high amounts of kilojoules.
Eating a nutritious diet will help you feel good and improve your overall health. It can also protect you from disease.
Start by choosing a range of fruit and vegetables, including fresh, frozen, or canned varieties. Dark, leafy greens, oranges, and tomatoes–even fresh herbs–are loaded with vitamins, fiber, and minerals.
Watch Your Calories
Keeping track of your calories can be an important way to control weight. Calories are a measure of energy, and they come from a variety of foods.
However, counting calories alone does not tell you much about your diet. Instead, focus on the overall quality of your diet and how different food choices make you feel fuller.
The calorie amount that you need is dependent on a variety of factors, including your age, body type, height, and goals. Talk with a healthcare professional to determine your ideal daily calorie allowance.
You can use a variety of methods to keep track of your calories, such as online calorie-counting websites or apps. Regardless of how you count them, it’s important to keep in mind that eating too many or too few calories is unhealthy for you.
Eliminate Alcohol
Alcohol is one of the most common ways people gain weight – and if you’re struggling with your weight, it might be time to stop drinking. Not only does it stop your body from burning fat, but it’s also high in kilojoules and can make you feel hungry and crave salty and greasy foods.
It can also have a negative impact on your mood and energy levels, which can make you eat more to cope with the low feelings you might get after drinking a lot of alcohol. It can also encourage unhealthy eating habits like getting a takeaway alongside a pint, raiding the fridge after a drink and more.
It’s important to remember that drinking alcohol – especially in excessive amounts – has many other serious health risks, including high blood pressure, high triglycerides, heart disease and stroke, liver disease, and some cancers. Rather than trying to manage your weight by reducing your alcohol intake, it’s much more effective to adopt healthy habits like exercise and eating right.
Practice Mindfulness
One of the most effective ways to control weight is to practice mindfulness. This is an ancient practice of being present in the moment, observing thoughts and emotions without judgment.
Researchers have found that people who practice mindfulness can reduce stress, improve their immune system, and alleviate symptoms like fatigue and pain. Mindfulness can also help people focus and make better decisions, says Dr. Siegel.
In fact, a recent study of mindfulness meditation for weight loss found that it helped participants lose weight and keep it off six months after the program was over. This is because it helps people notice their eating habits and teaches them to break the cycle of emotional overeating, which often leads to overweight and unhealthy weight gain.