Sustainable weight management involves following a balanced diet, regular exercise, adequate sleep, and stress-reduction techniques. Certain strategies can help a person lose weight. For example, a healthy, balanced diet includes eating a variety of fruits, vegetables, and whole grains, along with sources of healthy fats and proteins. At least 150 minutes per week of moderate-intensity activity is a reliable source of regular exercise.
If a person's goal is to lose weight, one can also manage weight by following certain strategies, such as setting realistic goals and recognizing their achievement through non-food rewards.
What Are the Main Strategies Used in Weight Management?
Here are 10 simple steps to help you get in shape, lose weight, and help you look and feel better to boot.
1. Eat breakfast- When you skip it, you're 50% more likely to overeat at lunch, according to a study published in the September 1990 issue of the International Journal of Obesity. If time is an issue, a cup of low-fat yogurt with low-fat granola and banana slices only takes a minute to prepare.
2. Gradually switch from whole milk to skim- You won't miss it and you'll consume 70 fewer calories per cup. By drinking skim milk, you'll spare your heart 5 grams of saturated fat (the kind your heart doesn't like) for every 8-ounce serving of whole milk.
3. Find physical activity you enjoy- You don't have to pump iron at the gym or run a marathon. Do what you enjoy, whether it's going for a long walk, gardening, or playing Frisbee. If you are starting a new exercise program and are not used to physical exercise or if you have health problems, check with your doctor before starting.
Related: How to stay fit forever: 25 tips to keep moving when life gets in the way.
4. Exercise throughout the day-
Related: 10 Best Cardio Workouts to Try at Home & Why should you engage in cardiovascular exercise?
5. Avoid fast food- Most of these are extremely high in fat and calories. When you give in to a cheeseburger or other fatty food craving, order it in the kids' size. Ordering a large or "super" size can increase your intake by hundreds of calories, many of them from fat.
6. Manage your stress- "Many of us use food to cope when we feel anxious, unhappy or upset," says Mindy Herman, RD, a nutritionist and Men's Health writer. Instead of eating when you're stressed, write in a journal or talk to friends, family, or a therapist. Exercise can also help.
7. Break your "tired" cycle- We are very tired because we do not work. But not getting enough exercise can actually make you feel less energetic, says John Fouriet, Ph.D., and G. According to Ken Goodrick, Ph.D., author of Living Without Dieting. As you get into the habit of exercising, your strength is likely to increase.
8. Eat lots of fruits and vegetables- Almost every major health organization offers this simple advice, since most fruits and vegetables are nutritious and naturally low in fat and calories.
9. Cut back on soda and other sugary drinks- Soft drinks provide lots of hidden calories without making you feel full. For every cup of soda you replace with water, you'll reduce your calorie intake by about 100 calories.
10. Keep track of your progress- According to Jane Kirby, RD, author of Dieting for Dummies, people who keep track of their accomplishments are more likely to succeed. Take time to celebrate not only every pound you lose, but every healthy decision you make.
Summary:
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to control weight is to eat a nutritious, balanced diet.
It should include 10 portions of fruit and vegetables, good quality protein and whole grains. Exercising at least 30 minutes a day is also beneficial.
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