Keeping your weight in the healthy range is an important part of maintaining good health. It can also help you avoid chronic medical conditions that may arise from obesity, such as heart disease, high blood pressure, and diabetes.
Controlling your weight requires healthy lifestyle behaviors such as eating a balanced diet, exercising regularly, getting enough sleep, and practicing mindfulness. This can be difficult to do, but it’s possible!
1. Eat a Healthy Diet
A healthy diet helps to control weight, lower cholesterol levels and blood pressure and reduce your risk of certain NCDs (noncommunicable diseases).
Eating a variety of fresh fruits, vegetables, whole grains and a moderate amount of unsaturated fats, meat and dairy can help maintain a steady weight. It also reduces your risk of getting diabetes and heart disease.
Limit your intake of sugar-sweetened beverages, refined grains, potatoes, red meats and processed foods such as candy, ice cream and fast food.
Eat healthy snacks that are high in fiber and protein, such as fresh fruit or nuts. These will fill you up and give you the nutrients you need to stay healthy.
2. Exercise Regularly
It’s important to exercise regularly, so that you can burn the calories you eat and drink to keep your weight at a healthy level.
It can also help you stay healthy and prevent diseases, such as heart disease and high blood pressure. Exercising can also improve your mood, increase energy, and help you sleep better.
Regular exercise also strengthens the heart, muscles, and bones. Running, biking, swimming, weight training, and dancing are all great ways to get the body moving.
If you find it difficult to get up and move, talk to your doctor about ways to add more activity into your day. He or she can recommend a physical activity program that fits your needs and goals.
3. Get Enough Sleep
When you are well-rested, you are more energized and better able to control your weight. Sleep is as important as diet and exercise for healthy living.
Most adults need 7 to 8 hours of sleep per night.
Not getting enough sleep can cause all kinds of health issues, from a lack of concentration to chronic pain and high blood pressure.
During sleep, hormones help regulate your metabolism so that you burn calories and convert food to energy. They also help keep your heart and blood vessels healthy.
4. Practice Mindfulness
Mindfulness is a mental state that involves paying attention to the present moment without judgment. It can help you notice emotions, thoughts, and physical sensations.
According to research, mindfulness is associated with weight loss and can be cultivated through meditation. It also helps people better cope with stressful situations and can improve their sleep quality.
To practice mindfulness, sit in a quiet spot and focus on your breathing. You can also use music, nature sounds, or a timer to create a meditative environment.
5. Drink Water
One of the most important steps to control your weight is drinking enough water. It helps you feel hydrated and also curbs cravings for foods that are high in calories and fats.
You should try to drink at least 8 cups of water every day to stay hydrated and healthy. It can be tough to remember to drink water on a regular basis, so make sure you have a good water bottle at home or at work and keep track of your intake with an app or calendar.
Research shows that drinking water before meals can help you eat less food and lose weight. You should drink about two cups of water before eating to fill your stomach and give your brain a signal that you’re full.