Being overweight or obese can lead to a range of health problems. Although many different “fad” diets are available, a balanced lifestyle and nutritious diet are the key to healthful living and better weight Control.
Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have.
To both lose weight safely and sustain that weight loss over time, it is essential to make gradual , permanent, and beneficial lifestyle changes. In this article, we provide 10 tips for weight control.
1.Eat varied, colorful, nutritionally dense foods.
A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams (g) daily.
2.Keep a food and weight diary.
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app , or dedicated website to record every item of food that they consume each day.
3.Engage in regular physical activity and exercise.
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
4.Eliminate liquid calories.
It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as "empty calories" because they provide extra energy content without offering any nutritional benefits.An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.
5.Measure servings and control portions.
Eating too much of any food, even low-calorie vegetables, can result in weight gain.
Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides.
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.Making more healthful food choices is a direct outcome of becoming more in tune with the body.
7.Stimulus and cue control.
Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.
Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.Planning food choices before getting to social events or restaurants might also make the process easier.
9.Seek social support.
Embracing the support of loved ones is an integral part of a successful weight loss journey.Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.
The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.