Healthy Weight Management: How To
Weight management is one of the most famous goals amongst the general population. Being overweight brings with it many health risks and complications, such as type 2 diabetes and hypertension. Between 2015 and 2016, around 93.3 million people in the US had obesity, which equals 39% of the population.
Many people interested in weight management follow crash diets that help them lose weight rapidly. However, none of these diets are effective long-term solutions. The best way to consistently maintain a healthy weight is to make gradual – but permanent- lifestyle and diet changes.
Regular Exercise and Physical Activity
Regular physical activity is essential for weight control, maintaining a healthy lifestyle, and mental health. The intensity and duration of physical activity depend on the limitations of each person. Some people train for over an hour, 5 to 7 days a week, while others might only be able to handle taking a 30-minute walk. One must try to get a minimum of 150 minutes of physical activity a week. If a person is not used to working out or does not engage in it, it is never too late to start; however, intensity must gradually build up.
Changing every day habits can have a considerable effect on a person’s amount of physical activity and weight management: taking the stairs instead of the elevator, walking shorter distances over driving a car, walking a pet more often.
Changing one’s diet
Healthy meals and snacks are the basis for weight control and maintaining a healthy lifestyle. Eliminating trans fats and limiting refined sugars and saturated fats is the first step towards bettering one’s health.
A healthy and balanced meal usually consists of 50% fruits and vegetables, 25% protein, and 25% whole grains. The following foods are healthy, and most contain a high amount of nutrients:
- Fruits and Vegetables
- Whole Grains (brown rice, quinoa, oatmeal.)
Removing Liquid Calories
Weight gain does not only come from consuming the wrong meals. Sugary drinks such as juice, soda, tea, and alcohol are part of the problem. These types of food do not even provide any nutritional value at all. Meaning, the calories gained by consuming these drinks go to waste. These are known as “empty calories.” Unsweetened coffee, tea, and water are the best options to stick to when keeping a person hydrated.
Tracking Food Consumption and Weight Management
Having a journal is a beneficial way to keep track of a person’s weight journey. Tracking things such as food portions, food group variety, and any form of physical activity will help modify goals reached along the way. Looking back at old achievements is also a great way to stay motivated and positive while following weight control plans.
Another beneficial way to stay motivated, especially if losing weight is a long-sought-after goal, is to take pictures in the mirror of oneself. It can be difficult for a person to notice small everyday changes in themselves. These photos will help as a reference point to look back on and physically see the difference and what eating healthy and exercising can do for a person’s wellbeing.
Reduce Screen Time
It can prove challenging to stay active and physical while staring at a screen for too long. Whether it be a phone, computer, tablet, or TV, cutting back screen time is vital for weight management. Spending too much time watching TV or playing video games might also encourage a person to consume sugary comfort food and drinks. Substituting screen time for something more physical such as a walk or run would prove more beneficial for a person trying to control their weight.