Weight loss has been a health issue for quite a while now. Yet another problem that is now gaining attention is to maintain a healthy weight.
With our busy lifestyles and adoption of western culture, we’ve resorted to unhealthy and junk eating.
This may unconsciously lead to weight gain and it would be too late before you’ll realize it. If you are also the one who is struggling to keep their weight in check; we’ve got you covered.
How to maintain a healthy weight?
Indulge in some physical activity
Adopting a healthy diet is not sufficient to maintain a healthy weight. Physical activity is as important as healthy eating.
Regular physical exercise is said to burn the extra calories and tone your muscles along with many other benefits.
It is recommended to indulge in at least 30 minutes of daily physical activity for at least 5 days a week.
It could be as basic as going for a morning walk, taking your dog for a stroll, playing any outdoor sport with your friends. The idea is to keep your body moving as much as you can.
Don’t skip breakfast
There’s a reason why breakfast is known as the most significant meal of the day. The logic behind the fact that you should never skip breakfast is that it sets the stage for the rest of the day.
Breakfast sets off your metabolism and gives you the strength to function the whole day.
People who tend to skip breakfast may feel hungry during the rest of the day which would urge them to eat more than they really should.
Thereby, leading to an upsurge in calories and also higher body mass index (BMIs).
Some simple and healthy breakfast options for maintaining a healthy weight include:
- Oatmeal topped with fruits and nuts
- Scrambled eggs or omelette with toast
- Protein pancakes
- Granola bars along with fruit smoothie
Watch out for your plate
Your platter is a clear predictor of whether or not you would have difficulty holding your target weight. If it is packed with basic carbs (bread, pasta, potatoes) and meat, you may have some trouble in holding off the weight.
A good plate would be split like this: half plates for vegetables and the other half should be evenly divided between whole grains and proteins.
This is a smart tip for people who wish to maintain a healthy weight and is also fit for those who are dieting.
It may pose as a tough choice to resist your favourite desserts. But it doesn’t mean that you should altogether stop giving in to your food cravings. The tip is to eat in moderate amounts.
The more you go without giving yourself a treat, the higher the chances are of melting down somewhere and bingeing on your favorite treats.
The idea is to never feel like you can’t have something – because we all know that in the end – we all desire for something we can’t have.
What may seem like hunger, may actually be thirst in disguise. So, before you head towards the kitchen to grab another snack; drink a full glass of water.
Due to our daily hustle and bustle, we often forget to stay hydrated. Drinking enough water is a remarkable way to avoid eating when you’re not really hungry.
You can also substitute water with energy drinks, fruit juices, and refreshing mocktails which would not only keep you hydrated but give you a boost of energy.
Also, try incorporating water-based fruits and vegetables like watermelons, cucumbers, oranges, and tomatoes in your diet to amp up your hydration levels.
Measure your portion sizes
There’s a distinction between “portion size” and “serving size” which many people fail to understand. A part is an amount you’re adding on your plate, where a serving is a normal food measure, such as a cup or an ounce. The easiest way to assess the volume of food in a portion is to weigh it.
And consistency is key: if you consume very little, you will strip the body of the nutrients it requires. So if you consume too much, you might consume too many calories, and ultimately gain weight.
Eat a healthy diet to keep a healthy weight
To keep a healthy weight it requires healthy eating. So what exactly constitutes a healthy eating plan? a healthy eating plan:
- Emphasizes on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Is formulated according to your daily calorie needs.
Trade packaged meals and restaurant foods for more wholesome and nutritious foods if you wish to maintain a healthy weight.
Eliminate screen time
Those who invest a great deal of time popping their eyes on the screen; are more likely to be overweight. Set fair limitations on the amount of time you spend watching TV, playing video games, and using laptops, phones, and tablets.
Make sure you set aside enough time to work out and get enough sleep each day to keep a healthy weight.
Avoid eating due to negative emotions
It’s a common tendency for people to turn to their comfort foods whenever they experience negative emotions like stress, boredom, loneliness, sadness etc.
In such cases, we may eat even if we don’t want to. To curb this,try to indulge in other activities to ease your negative emotions.
For example – talk to a friend, go for a walk, watch your favorite tv show, go shopping, etc.
Holidays, vacations and stressful life circumstances may make it difficult to always prefer healthy eating. But, this is completely OK. No one is eating all the time according to the schedule
The key is to get back on track as soon as possible. Making it a learning opportunity rather than a loss. You should know that maintaining a healthy weight is not a rat race. You have to achieve it at your own pace.
You can also consult a nutritionist for further tips to maintain a healthy weight.