Controlling weight is about balancing the amount of calories you take in and the amount of calories you burn. Calories are the fuel your body needs to run its many functions and perform your daily activities.
Eating healthy foods and exercising regularly help keep your weight under control. Studies show that people who are more active tend to stay at a healthier weight.
One of the best ways to control weight is by being physically active. Be sure to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, preferably spread throughout the week.
Regular physical activity can reduce your risk of obesity, heart disease, type 2 diabetes mellitus and several cancers. It can also increase your energy levels, improve your sleep and help you manage stress.
The United States Department of Health and Human Services, Office of Disease Prevention and Health Promotion, recommends a variety of different classes of physical activity to promote healthy living. These include moderate-intensity aerobic activities, muscle strengthening exercises and flexibility training.
The new definition is broader than previous ones, emphasizing the holistic nature of physical activity. It may also encourage people to think about and talk about it in a more nuanced way.
A healthy eating plan can help you control weight and lower your risk of certain chronic (long-term) diseases. Eating well means fueling your body with the right calories, nutrients, and vitamins to keep you healthy and feeling your best.
It also means eating a variety of foods in the recommended amounts from each of the 5 major food groups. This can include fruits, vegetables, meat and seafood, eggs, and dairy products.
Choose foods that have a good balance of protein, carbohydrates, and fat. Examples include lean meats, poultry without skin, legumes, nuts, seeds, and low-fat milk.
Limit saturated fats – those found in fatty meats, cheese, whole milk, butter, and some plant oils like palm and coconut oil. These should make up no more than 30% of your daily energy intake.
Mindful eating, a practice of slowing down and paying attention to what you’re eating, is an important tool for controlling weight. It can help you regulate your appetite and manage emotional eating, including cravings.
In addition, it can help you develop healthier eating habits. Research shows that those who adopted mindful eating practices had less weight gain and continued to make positive changes after six months, compared with those on standard diets.
It’s also a useful tool in recovering from eating disorders, says registered dietitian Jessica Barnoud. She notes that binge eating disorder is often a result of stress or feeling overwhelmed, and mindfulness can help you recognize these emotions and avoid turning to food to soothe yourself.
Start by practicing a few simple techniques. For example, reassessing your hunger and fullness on a scale of 1 to 10 before, during, or after meals. Or, try a pause between bites to allow your body time to signal that you’re satisfied.
Treating yourself is one of the best ways to show your love for yourself. It doesn’t have to be expensive or luxurious, but it can include something small and simple like taking a walk or drinking a cup of coffee.
The science behind treating yourself is that it can boost your self-esteem and improve your overall mood. Plus, it’s a great way to reward yourself for completing a task or a challenge.
However, while a good treat can be fun and satisfying, it’s also important to remember that treats aren’t always the healthiest choice. They can cause you to eat more than you intended, which can result in a loss of control over your diet and weight loss. Thankfully, there are many healthy and enjoyable treats that you can enjoy, without sacrificing your long-term weight management goals. The key is to find the ones that are best for you and stick with them. After all, you deserve to be happy and feel good about yourself!