If you are planning to permanently change your lifestyle by incorporating healthy eating habits and regular physical activities, you are on the right track
Have you had some success with fad diets at first but then found yourself struggling to keep the weight off for good? You may have been able to lose weight quickly at first but then realized to your dismay that the weight loss was not sustainable. In fact, you may even have gained more than the weight you lost initially.
The answer to your struggle is that you do not understand how to balance your energy. Weight loss or weight gain is associated with declines and increases in energy expenditure That is to say, the calories that you consume do not exceed the calories that you use. That's the key to success if you want to manage your weight successfully for the long term.
But why do many of us consistently overeat? How do we stand up to the food temptation and manage the number of calories we take in? Try these strategies:
A serving is not what you put on your plate. It’s a specific amount of food defined by common measurements such as cups, bowls or pieces. If you are eating according to My Healthy Plate, exercising regularly and still struggling to achieve weight loss, you may need to pay closer attention to portion control. Reducing your portion sizes will reduce your calorie intake that will in turn help with your weight loss goals.
Some healthy eating tips for your everyday meals:
Losing weight does not mean avoiding food. Instead, eat healthier options of food, i.e. food lower in fat and added sugar as well as food higher in fiber.
Fat provides energy and helps our bodies to absorb, transport and store fat-soluble vitamins A, D, E and K. It also provides more than twice the number of calories for an equal amount of carbohydrate or protein. Hence, it makes logical sense that cutting down on high-fat food can help you to cut down your daily calories and help you to lose weight or prevent unnecessary weight gain.
Fat and oils in food contain a mixture of 4 types of fat: saturated fat, monounsaturated fat, polyunsaturated fat and trans fat. These different types of fat are equally high in calories, and it is recommended to limit all of them for weight loss or weight maintenance.
So how should you keep your fat in check? Some tips for:
Sugar provides empty calories, which means it supplies calories with no nutritional value. It can also spoil your appetite for nutritious food. Taking too much food and beverages high in sugar (e.g. fruit juices, honey, soft drinks, cakes and desserts) can result in excess calorie intake and also cause undesirable spikes to our blood sugar levels.
Some tips to reduce the amount of sugar that you take in your diet:
Physical activity is an essential part of any effective permanent weight loss programme. It helps you to burn calories so that you use more or as many calories as what you have consumed and this will make sure that you maintain a healthy weight.
Physical activity should be part of your daily routine but you do not have to exercise vigorously to burn off the calories and reap the health benefits. Your activities can be broken down to routine activities or specific activities throughout the day, just as long as you exercise for at least 150 minutes every week. You can vary the duration of the different forms of physical activities you do to better fit your schedule. Examples of daily activities that you can do to burn calories are:
Some specific activities are:
Find one or more activities that you enjoy and get a friend to join you. Remember that your exercise habits need to be sustainable because weight loss involves lifestyle changes to both your exercise and eating habits.
It’s time to stop relying on crash diets that may cause dangerous fluctuations to your body weight, blood pressure, cholesterol, and blood sugar levels. Stick to time-tested medical advice: a healthier lifestyle that consists of better eating habits and regular exercise is the best way for a healthier, fitter you.
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This article was last reviewed on
Wednesday, March 9, 2022
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