1. Tips for managing weight by controlling your eating
Diet is the factor that has the biggest impact on weight and can easily destroy your balanced, elegant figure. To manage weight effectively, the first thing is to control your diet using the following principles:
– Regularly monitor weight and calorie intake:
- If you want to effectively manage your weight, equip a scale at home to monitor your weight regularly as well as change your diet and exercise accordingly. Weight should be recorded regularly every day, including times before meals and after meals for detailed monitoring.
- Along with weight management, calculate the amount of calories you absorb daily based on the volume of foods used and the standard calorie content contained in those foods. With your current weight, your body will need a certain amount of calories to ensure vital activities. You should not supplement daily calories at a level higher than this need if you want your weight to be stable.
– Eat healthy to maintain weight
- People who eat freely according to their own hunger often cannot control their weight well and are susceptible to being overweight or obese. In fact, the feeling of hunger may not be due to your actual lack of calories, but due to the foods you eat.
- Protein and complex carbohydrates often make you feel full longer than sugar and other nutrients, which is important so you don’t overeat and prevent unwanted weight gain.
- Thus, the main foods for people who need to maintain weight are fruits, cereals, green vegetables, low-fat milks and lean proteins, which are also very good to provide energy without causing obesity, found in many foods. beans, seeds, fish, poultry, etc.
– Reduce sugar consumption
- Sugar creates a very pleasant sweet feeling and stimulates the taste buds, so many people cannot control the amount of sweet foods they eat every day. And this is the cause of overweight, obesity and many other dangerous cardiovascular diseases.
- If you want to manage weight, foods high in sugar need to be strictly controlled. Men should consume less than 9 teaspoons of sugar per day, and women should consume less than 6 teaspoons. You can add less if you are on a weight loss regimen.
– Add more complex carbs
- Complex carbs including fiber and whole grains create a feeling of fullness faster and longer than simple carbs. Therefore, if you want to maintain your figure, eat whole wheat, pasta, brown rice, etc. instead of eating a lot of bread or white rice.
– Create a mealtime routine
- Eating the right meals on time is an important principle in weight management but few people pay attention to it. Many people who want to lose weight quickly skip meals, which actually makes them feel hungrier and eat more at the next meal. Create a habit of eating on time to help your digestive system work better and also help you control the amount of food you consume better.
– Discipline in eating
- The important thing in weight management is to impose strict discipline on yourself, not eating too much or eating a high-fat, high-calorie diet that easily causes weight gain. You can indulge yourself one day a week with your favorite food but in moderate amounts. This will not cause excessive weight gain and will help you stick to a healthier diet longer term.
2. Tips for managing weight with exercise habits
After managing your diet, daily exercise is also an important factor for you to maintain a healthy and stable weight.
– Create an exercise habit
- To keep your body healthy, consume excess energy, and avoid fat accumulation, you need to have serious, hard-working exercise habits. Record the type of exercise and time every day, this also helps calculate the amount of calories burned to build a reasonable diet.
– Prioritize exercises to increase strength
- In fact, there are many types of exercises and each exercise will help the body achieve different health goals. For people who want to lose weight or manage weight, exercises that burn calories and fat are suitable. These are aerobic exercises, fat will be burned and muscles will be formed to help you have a toned body.
3. Tips for managing weight with lifestyle changes
The final important factor for weight management and good health is a healthy lifestyle, improve it if you are experiencing problems such as stress, uncontrolled overeating, excessive alcohol use, etc. stimulant,…
– Control stress
- Many studies have shown that stress is closely related to weight because people in this mental state tend to eat more, especially high-calorie foods. Therefore, if you want to maintain weight, control stress and relieve your mind when symptoms of anxiety, discomfort, and tension appear.
- Methods such as meditation, yoga, massage, muscle relaxation, deep breathing, etc. help manage mood and prevent stress very well. Besides, make sure you get enough sleep every day, and create a quiet, airy space for the best sleep quality.
– Limit alcohol and stimulants
- Alcohol is a cause of weight gain, it not only contains high amounts of empty calories but also stimulates appetite. When drinking alcohol, people tend to eat according to their wishes instead of controlling it at a moderate level. To limit the impact of alcohol on weight, eat a nutritious meal before drinking. At that time, the food in the stomach will reduce drunkenness as well as prevent appetite after drinking.
Apply the above weight management tips well and you will definitely achieve your desired weight with a healthy, balanced and toned physique.
Source: MEDLATEC General Hospital
