How to Control Weight With Healthy Eating and Exercise

Controlling your weight requires a commitment to healthy eating and exercise. Aim for frequent, smaller meals and nutrient-dense snacks. Avoid foods high in sugar, salt, and fat.

Misperception of one’s own weight status was related to unhealthy forms of weight control behaviour, such as exercising; fasting or skipping meals; dieting (eating less); and taking diet pills, including over the counter, herbal, and dietary supplements.

Healthy fats

Fat has received a bad reputation, but not all fats are unhealthy. Healthy fats can help lower cholesterol levels, improve functionality throughout the body and promote weight loss. Unhealthy fats, however, can lead to weight gain, heart disease and diabetes.

The key to incorporating healthy fats into your diet is choosing the right kinds of fats. Avoiding processed fats and limiting saturated and trans fats can help you maintain a healthier weight. Processed fats are found in foods like stick margarine, butter, the fat marbling of meat and vegetable oils. Saturated fats are found in foods such as full-fat dairy products, fatty fish and coconut oil. Trans fats are commonly found in snack foods like crackers and cakes. The healthiest fats come from foods that are naturally high in fat such as avocados, olive oil and fatty fish. Healthy fats are primarily monounsaturated and polyunsaturated. They include omega-3 and omega-6 fatty acids, which support cell function, lower cholesterol and aid in the absorption of certain nutrients.

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