Healthy Weight Management
These elements of healthy weight management should be part of a lifestyle that promotes wellness:
Diet:
- Balanced approach: Give up fads or crazy diets, and stick to more of a balanced plate. Focus on whole foods that are minimally processed such as fruits, vegetables, whole grains, lean protein and healthy fats.
- Portion control: Keep an eye on it. Use smaller plates, weigh your ingredients, and tune into the hunger and fullness signals from your body.
- Reduce processed foods: These tend to be high in calories, ‘bad’ fats, sodium and added sugars, and are often implicated in weight gain and health problems.
- Hydration: Drink water to maintain your health and feel more full. Drink at least 8 glasses a day.
- Overall Dietary approaches: Consider a diet that follows the Mediterranean model – very high in fruits and vegetables, moderate in whole grains, with liberal consumption of nuts, olive oil, legumes, and less red meat. Or maybe the DASH diet – high in fruits and vegetables, low- or no-fat dairy, and low in salt – once acclaimed for its heart benefits. Ask a registered dietician for more information.
Exercise:
- Daily activity: Move every three to four hours when sedentary for long periods, stretching occasionally and getting up to walk and view other perspectives.
- Do it: Get 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly. Muscle applies not just to strength, but to metabolism too. Twice a week, participate in strength-training activities.
- Pick activities you like: walk, run, swim, dance, team sports — something you like to do that you can stick with in the long-term.
- Start easy: Use small goals and gradually increase intensity and duration.
- Make movement part of daily life: walk up stairs, park at the back of the lot, vacuum enthusiastically – it all adds up!
Other Essential Factors:
- Sleep: Get 7-8 hours of good evesleepry night. Poor sleep alters appetite and metabolism-regulating hormones and promotes weight gain.
- Coping with stress: Often, we tend to indulge in unhealthy eating when we’re under chronic stress. To feel better and cope with it, learn some calming techniques like yoga, tai chi, meditation or deep breathing.
- Mindful eating: Tune in to your body’s physical and emotional signals as you eat. First: step away from the screens. Chew slower and savor the taste for better digestion and easier portion control.
Remember:
- Sustainability: Focus on long-term, sustainable lifestyle changes, not quick fixes.
- Individual needs: Based on your health and your personal goals, consult a doctor or a registered dietitian.
- Progress, not perfection: Small wins are good wins. It’s OK to stumble. You just need to get up again. Keep on keeping on!
If you follow these tips on a daily basis you can be at a safe and healthy weight for lasting mental and physical health.