Many health conditions and medications can affect your ability to maintain a healthy weight. Getting to your natural set point weight can help ease the symptoms of these conditions.
You can make positive changes to your eating habits by keeping high-calorie foods out of sight, using smaller plates and bowls and drinking water or low-calorie drinks between scheduled meal times.
1. Eat a Balanced Diet
A balanced diet is key for maintaining a healthy lifestyle. But what exactly is a balanced diet? And how can you get one? Gabriella Leary, PA with CMC Primary Care-Surfside Beach explains.
It’s recommended to fill half of your plate with nonstarchy vegetables and eat plenty of fruits. Also add a quarter plate of whole grains like brown rice, quinoa and oats to provide fiber, B vitamins and calcium. Finally, include a source of protein from sources such as nuts and beans, or lean meats and fish. Also include healthy fats such as avocados, olive oil and nut butters in moderation.
It’s important to remember that dietary guidelines are general recommendations and may not be appropriate for everyone. If you have specific dietary needs, talk to your healthcare provider about creating a more tailored nutritional plan for you.
3. Get Enough Sleep
Getting enough sleep isn’t just a biological necessity; it also supports weight loss and maintenance. Sleep deprivation disrupts the balance of glucose and insulin levels, as well as the signaling hormones leptin and ghrelin, which play a significant role in appetite control. Chronic sleep deprivation can lead to increased cravings for ultra palatable foods and may contribute to the overconsumption of calories, which can lead to weight gain. Practice good sleep hygiene by avoiding caffeine and other stimulants before bed, setting a regular sleep schedule, minimizing time spent on screens (such as computers, TVs and cell phones) and creating a relaxing bedtime ritual.
4. Reduce Stress
Stress can make it harder to eat consistently or avoid cravings, which may lead to overeating and weight gain. Practicing techniques for reducing stress can help you stick to your healthy diet and maintain a stable weight. Some of these include keeping a food journal, eating mindfully and staying well hydrated.
Studies have linked stress and obesity from cognitive, behavioral and physiological perspectives. One study found that a 2-month stress management program resulted in significant differences in BMI, depression, anxiety, mood and health-related quality of life compared to a control group.
Other ways to reduce stress include getting enough sleep and making exercise a priority. Try to take a short walk at lunch or head to the gym after work. Regular exercise can also improve your mood, so it’s a double win!
5. Stay Hydrated
Insufficient fluids can hinder normal bodily functions, such as digesting food and removing waste. This can cause bloating, heartburn, constipation and diarrhea.
Water is the best drink for hydration, but other beverages with few calories (like tea and coffee) can be beneficial. Aim for eight glasses a day or one-third of your body weight in ounces.
Water is especially important before and after exercise. It helps to regulate body temperature and promotes muscle growth. It also prevents dehydration during high-intensity workouts. If you do sweat a lot, replenish fluids with sports drinks or electrolyte-infused snacks, such as berries, melon and bell peppers. These can also provide a good source of carbohydrates and protein. Avoid sugary drinks, which have added calories and can lead to weight gain.