WEIGHT MANAGEMENT TIPS

WEIGHT MANAGEMENT

Weight maintanence is just the first step in making healthy lifestyle . You have a better chance of keeping the weight off if you manage things like exercising, eating whole foods, and spending less time in front of screens.

What are some tips to keep a healthy weight?

When you've reached your goal weight, you will need to continue to make healthy lifestyle changes to maintain or not to regain your old weight. The National Weight Control Registry (NWCR) provides success stories of more than 10,000 people who have lost weight and kept it off. If you want to avoid regaining weight, keep a positive attitude and here are some tips;

1)Exercise: Studies prove that people with high activity levels are more likely to maintain their weight than others who are not as active. 

2)Stay hydrated:Drink plenty of water or other no-calorie unsweetened beverages. Avoid sugar-sweetened beverages.

3)Check on eating:Seventy-eight percent of participants in the NWCR eat breakfast every day.Focus on a healthy eating pattern of whole, unprocessed foods that is rich in produce and fiber, contains lean protein sources, and is lower in fat.Pay attention to portion sizes and avoid overeating. Look at the nutrition facts on food labels listed on packages, including the serving size. Using smaller plates and bowls may help you choose smaller portions at meals. Prioritise meal time.

4)Eat slowly :with focus on your meal. Listen to your body ‘s physical cues to stop eating before you feel overly full. On special occasions, choose your foods as wisely as you would on any other day.

5)Plan your meals ahead of time:By planning meals in advance, you can make healthier choices that are not influenced by physical hunger. Plan home-cooked meals, reserving restaurant dining for special occasions. 

6)Decrease screen time: More time in front of the television or computer means less time on your feet using calories. Choose some outdoor or other activities that using your feet during leisure time. This movement is important in addition to exercise time.

7) Monitoring.:Check on your Weigh yourself weekly, or take self measurements. If you find yourself going back to old habits, try to keep a record of food and exercise for a few weeks until you get back on track.

8)Build support groups: Find friends or family who can listen and relate to what you are going through. Join with them and keep a positive outlook Believe in yourself.

Some days will be better than others. When you are out of equilibrium of overeating, pick up yourself and start a fresh day.Dieting is only a temporary weight loss strategy or tool. Long-term adjustments are required if you want to keep the weight off. Consider your previous eating habits again and note the routines that contributed to your weight gain. Take into account what, when, why, where, and how you eat. Make any adjustments required for a healthier eating and lifestyle. For instance, have you ever overindulged while watching television in the family room at night? If so, start changing your eating habits and stop doing it in the living room or in front of the TV. Eat only at the table in the kitchen.

9)Make sweeping turns: One manageable change at a time should be planned for in your new way of life. Plan a new change after you've mastered the previous one. According to studies, maintaining a new weight becomes simpler the longer a person can do it. You will succeed if you take things one step at a time.

10)Avoid absolutes: Avoid using the words "never," "always," or "must." Be honest with yourself and permit occasional indulgences. You ought to be able to indulge in your favourite foods without feeling bad. You can incorporate smaller serving sizes of higher-calorie foods into your new eating routine. Enjoy every bite to the fullest rather than focusing on what you are unable to eat.

Schedule a consultation with a registered dietitian (RD). Do not hesitate to schedule a consultation with a registered dietitian if you require professional guidance on nutrition-related issues. He or she can give you useful advice and guide you toward changing to a healthy lifestyle.

Keep up your good eating habits. You've worked extremely hard to get to where you are. Keep revising your objectives as new circumstances arise.