The World Health Organization (WHO) report has indicated that obesity is currently at epidemic levels globally. More than 2.8 million people die annually from being overweight. The CDC estimates that 40% of the adult population in America is obese, making them susceptible to heart disease, certain cancers, type 2 diabetes, and stroke. It is not easy to lose weight or sustain a healthy weight.
Healthy weight loss
People who are attempting to lose weight are always in a rush to see results. However, it is imperative to establish that it takes time to gain a healthy weight. People who lose their excess weight progressively and consistently tend to gain the best results.
Healthy weight loss is not about sticking to a program or a specific diet. It involves maintaining a healthy standard of living that encompasses regular exercises and good eating customs. Once you’ve reached a healthy weight, stick to a balanced diet and get plenty of exercises to keep it off. It requires dedication and hard work to lose weight.
Tips to keep a healthy weight
Getting to your target weight is just the first step toward a healthier lifestyle. If you integrate things like workout targets, eating nutritious foods, and spending less time watching television and computer displays, you’ll have a greater chance of keeping the excess weight off. The following tips will enable you to maintain a healthy weight once you have achieved it.
1. Frequent exercises
Studies show that those who engage in high amounts of physical exercise are more likely to keep their healthy weight than those who do not. Set exercise targets, aiming for 200-300 minutes of activity each week at the very least.
2. Eat responsibly
Avoid overeating by paying attention to portion proportions. Look at the nutrition details on food labels, particularly the serving size, to see how much you’re eating. Meal amounts may be reduced by using smaller dishes and bowls. Make meals a priority. Slowly chew your food while paying attention to it. Stop eating before you feel excessively full by listening to your body’s physical signals.
3. Monitor yourself
It would be best to hold yourself accountable and responsible for your weight. Self-measurements and weekly weigh-ins are highly recommended. If you find yourself reverting to old habits, consider keeping a diet and exercise journal for a few weeks until you get back on track.
4. Keep a positive attitude
Have faith in your course! It’s important to remember that some days will be more enjoyable than others. Know how to pick yourself up and move on after an excessive eating day. Each day marks a new beginning in terms of eating well.
5. Avoid whole foods
Focus solely on a healthy dietary pattern consisting of complete, unprocessed foods high in vegetables and fiber, low in fat, and high in lean sources of protein.
6. Plan your meals ahead of time
When you plan meals ahead, you stand a chance to make a healthy meal not guided by hunger. Planning ensures that you avoid eating out since you will look forward to making a meal at home. Consuming foods with low calories, and more veggies, fruits and whole grains helps you to keep your appetite at bay.
7. Think long term
A diet is merely a temporary weight-loss approach or tool. Long-term modifications must be undertaken to endure weight loss. Rethink your former eating habits and pinpoint those that contributed to your weight increase. Consider what you eat, when you eat it, why you eat it, where you eat it, and how you eat it.
Do you have problems maintaining a healthy weight? Schedule an appointment with a licensed dietitian from Family Medical Centers if you need dietary guidance from an expert. They will provide advice and guide you on how to live a healthy lifestyle.