In order to control weight, you must balance calories with exercise. You must also be aware of the impact of medications and some health conditions on your weight.
To avoid overeating, eat your meals at the table and be mindful of your eating. Try using smaller plates and bowls to help keep your portion sizes in check.
Eat a balanced diet
A healthy diet is an essential part of a balanced lifestyle. It should include a variety of fruits and vegetables, starchy foods that are higher in fiber like bread, grains, beans and potatoes, low-fat dairy products and lean proteins. It also includes small amounts of unsaturated fats and adequate fluids. It should be low in sugar and saturated fat and contain no added sodium. In addition, empty calories should be limited to prevent weight gain.
The United States Department of Agriculture recommends filling half your plate with non-starchy vegetables and a quarter of your plate with whole grains. It also recommends eating a serving of lean protein and a glass of milk at each meal. This plan helps you get the nutrients your body needs while keeping you from overeating and developing unhealthy habits. It can also help you lose or maintain weight and reduce your risk of certain diseases. It also supports a strong immune system and good digestive health.
Exercise regularly
In order to control weight, it is important to exercise regularly. Any form of physical activity will increase the number of calories that your body uses each day. It doesn’t have to be strenuous, but even simple activities such as walking or household chores can help. Regular exercise also helps prevent several diseases and improves overall health. It is recommended that adults do muscle-strengthening activities of moderate intensity on at least two days a week.
Avoid unhealthy fats
After World War II, research suggested a link between fats and heart disease. This led to a ‘fat war’. Unhealthy fats include the visible fat on meat, fried foods and processed snacks like biscuits and chips. They are often high in artery-clogging saturated and trans fats. Healthy fats are unsaturated and can be found in avocados, whole milk and full-fat dairy products, rapeseed oil, olive oils, oily fish and nuts.
Limit saturated and trans fats by eating lean meat, poultry and seafood. Choose vegetable oils (such as canola, safflower and sunflower) for cooking. Use low-fat or non-hydrogenated margarine and mayonnaise, and avoid butter and lard. Replace them with unsaturated fats, which can be found in avocados, nuts and seeds, and soy-based products such as tofu, soymilk and yoghurt.
Stay motivated
In order to control your weight, you must stay motivated. This is not easy, especially if you have to break old habits and face an unfamiliar challenge. Having a support system can help. Surround yourself with people who share your commitment to a healthy lifestyle, Gentilcore says. Exercise with friends or co-workers, take cooking classes together and cook healthy meals. Try to make exercise fun by taking the dog for a walk, shooting hoops with the kids or going on a bike ride. Set a goal on your calendar and cross it off, he suggests. This provides a sense of accomplishment.